Exercise Smarter, Not Harder
A few tips on how to exercise less and lose more weight! More »
Seasonal Farmers Markets
Local organic produce at great prices are not to be missed! More »
The Perfect Steak
Nothing is quite as important as the perfect grass fed beef steak! More »
Stop and Smell the Roses
Even on vacation you can find what you need! More »
Naked Calories Book Review and Giveaway
Last week I was on the Low Carb Cruise May 6-13 2012 with Dr. Jayson Carlton and Mira Carlton C.N. authors of Naked Calories. It was so much fun getting to know this dynamic couple because we share the same passion for nutrition and health. They are a fascinating couple because they spent 6 years traveling around the world studying indigenous cultures and seeing what nutrition habits helped people have vibrant health. A main reason they embarked on this journey was that Mira had Osteoporosis at age 30 and due to a low fat diet and stressful career.
Watch Mira talk about her early onset Osteoporosis
The main emphasis of their book is that micro-nutrient depletion is the cause of modern condiditions like heart disease and cancer. While traveling they saw that people who followed traditional diets and lived far from cities had the best health. They found that micro-nutrients are depleted by many factors such as overused soil, life stress, excessive exercise and the western diet that is full of sugar, grains, alcohol, and factory fats. They cover how cooking can deplete nutrients and how eating with the seasons will maximize availability of vitamins and minerals. Another cool concept from the book is the idea of a Nutravore, where they want all the diet philosophies to come together to accept a food plan that incorporates micro-nutrient rich foods above all else. I highly recommend reading this book so you can fine tune your nutrition and improve your health by eating a diet rich in micro-nutrients which will help you lose weight and have more energy in a sustainable way.
You can take their micro-nutrient sufficiency quiz here to check your levels.
Give-Away Time:
I will be giving away their book and some samples of their wonderful tasting non-compete multi- vitamins called Nutrience.
To win just leave a comment that you completed the following steps May 28. 2012
1. Like my Grass Fed Girl page on Facebook
3. Follow Naked Calories on Facebook and Twitter
If you can’t wait click here to buy your own copy of Naked Calories today!
I was interviewed by from Fat to Healthy! WooHoo!
WooHoo! Caitlin!
Today we have a WooHoo story about Caitlin! I am definitely curious to learn more about the Paleo diet now 
Thank you so much again, Caitlin, I appreciate you sharing your story with us!
12 Tips to Avoid Overeating
Eating too much has always been a struggle for me since I was a little kid. I never felt full until I was stuffed and then it was too late. I am sure there are many reasons for this like my parents getting divorced when I was three years old which meant I turned to food for comfort. I also modeled after my environment where food was offered as a form of love. Maybe these are just excuses and at some point we all have to learn how to change our behaviors and make new habits. Since I have been on my health/weight loss journey in 2001 I have learned a lot about myself and how to avoid over eating. We all have hard days where we use food to cope with stress but we have to take responsibility for our actions so we do not make the same mistakes over and over. Many times if we are not choosing the right food from the moment we get out of bed we are setting our selves up for failure. By choosing foods that are very satisfying and that stabilize your blood sugar will increase satiety so you don’t fall into destructive binge eating patterns so easily.
Some tips to help you avoid overeating:
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| Do you eat like it is Thanksgiving everyday? |
1. Only cook enough for the people who are eating right now:
Lots of health books say cook for the whole week and put it in little containers. For the obese and food obsessed this is a dangerous option! I do much better with raw meat and vegetables in my fridge. When I have cooked food in the fridge it is too close to being in my mouth.
2. Get a food scale:
I know this sounds a little too obsessive but it really helps me. I know that usually about 6 oz of meat (or less) will fill me up so if I measure that out I know I will be full and wont need to go back for seconds. I love this little food scale from OXO and I use it everyday.
3. Eat sitting down at the table:
If you eat standing up digestion will be impaired because you are likely to be in a sympathetic stress mode. That means you will not absorb nutrients and will continue to be hungry. Sitting down increases awareness and makes you eat more mindfully to get a handle on portions.
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| Increase your awareness! photo credit |
4. Chew your food:
Chewing activates digestive enzymes which will help you break down your food. If your food is not broken down you will not get enough protein to fuel your neurotransmitters which make your feel good chemicals like dopamine and serotonin. That means you will always feel like you are missing something and will still be hungry or craving sweets. Try to chew each bite 20 times!
5. Eat enough fat:
The right fats like coconut oil, grass fed butter, ghee, the fat from grass fed/pastured animals (grass fed beef and egg yolks), olive oil and avocados are all examples of fats that are very satisfying. When you eat the right fats you will eat less and stay full for many hours. This will help to stop you from over eating fattening foods like cereal, bread and chips. I tried being on a low fat diet for 8 years and I was hungry and watching the clock the whole time. It is proven that a low fat, high carb diet has negative impacts on thyroid function because it wears out the adrenal glands. Optimal adrenal function and thyroid function are intricately tied to blood sugar regulation. It is important to keep your blood sugar between 83 and 120 at all times to support the thyroid and adrenal functioning. Keeping blood sugar between these numbers will also lower inflammation and improve heart health.
6. Eat lots of high quality protein:
Our cells are remaking themselves everyday from the protein that we eat. If we do not eat enough amino acids at meals we are more likely to have food cravings and blood sugar swings. We will also not be able to make enough muscle to stoke our metabolic fire either if we are deficient in protein. Soybeans, legumes, and nuts will not cut it as primary protein sources because the lectins and phytates interfere with digestive enzymes ans can not be properly broken down. Make sure and choose high quality grass fed beef lamb, buffalo, pastured poultry and pork which are not eating GMO feed which will also disrupt digestion and assimilation.
7. Serve plates in the kitchen:
Try not to serve food family style because it is a given that you will go back for seconds when you are bored at the end of the meal.
8. Put extras in the fridge right away:
If you leave a big pot of food on the stove simmering and smelling great there is good chance you will go back and eat more. If you put that food into glass storage containers and into the fridge before serving the plates it is less likely that you will go back for more. Plus if extras are behind closed doors you are more likely to forget about them.
9. Try Emotional Freedom Technique:
This technique has really helped me to eat slower and chew more. It heightens your senses and you get full faster. It will be much harder to overeat if you do several rounds of this powerful tapping technique.
Watch a great video of how to do it from Dr. Mercola
10. Eat Breakfast:
Intermittent fasting is all the rage right now but after working with hundreds of clients over the years I do believe in eating breakfast. If you have been following a low carb or paleo diet for 6 months to a year and have improved your health and stabilized your blood sugar then IF’ing may be a good choice for you. Most clients I see skip breakfast or eat just eat carbs early in the day then binge after work to make up for it. Then they start the vicious cycle all over again to be “good” the next day. I also do not believe in eating 5-6 small meals because that is unnecessary if you are eating a lower carb diet. Eating 6 small meals is a lot of work and it opens that Pandora’s box too many times for people with food issues.
11. Drink enough water between meals:
Many times excess hunger is just thirst. Drink 64 ounces of water or herbal tea per day but do it in between meals so you don’t dilute your stomach acid which is crucial for breaking down food. Spruce up your water with mint, lemon, lime or cucumber. I also love sparkling water like San Pellegrino in glass bottles to avoid BPA.“The solution to pollution is dilution.” Paul Chek
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| Do you do too many things at once? photo credit |
12. Avoid multi-tasking (TV, Iphone, Ipad, computer):
I know everyone is guilty of this and it is a hard habit to break. I like having the TV on when I am eating alone but now I just put on some nice music instead. When we zone out to the TV we lose awareness and do not chew. It is inevitable that we will shovel more food in our faces if we are thinking about how cute Patrick Jane is or why they just dropped the ball during the big game. I also see a lot of clients working through lunch while staring at a computer screen or staring at a smart phone. Using these devices will not create a restful relaxed time to digest because you are bound to get stressful e-mails during your meal that will divert your the blood flow away from the digestive organs impeding the breakdown of food. If your food does not digest well you will still be hungry later and you will be looking for snacks.
Bonus Tip: Plan for success!
Make sure and fill your fridge and freezer with high quality meat and veggies during the weekend so that when the week gets busy you do not fall off the wagon. Stock up on canned salmon, sardines and eggs so you will always have some easy food ready to go. Keep some organic frozen veggies in the freezer so you will always have something you can steam up or saute. Make sure and keep plenty of coconut oil, Kerry Gold grass fed butter and Ghee on hand for cooking.
Recommended Reading:
If you need help avoiding overeating check out the great e-book 21 Day Sugar Detox which will get you the tools you need to start changing your habits!
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| 21 Day Sugar Detox will help! |
What are some of the ways you have found to avoid overeating?
Grass Fed Beef Tallow: The Cheap and Easy Fat Burner
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| Make sure to use 100% grass fed beef fat |
5 Reasons to Eat Grass Fed Beef Tallow
1. It is super cheap, even free is some cases! This is where fat phobia pays off. Many butchers are literally throwing this gold away because most people are thinking that avoiding animal fat will keep them thin and healthy. Think again! Always make sure you are are eating 100% organic, grass fed, pastured animals when you do eat beef fat because many toxins are stored in grain fed animal fat.
2. Grass fed beef fat contains a powerful fat burner called Conjugated Linoleic Acid that is sold as a supplement at vitamin stores for ridiculous prices. CLA has been proven to reduce body fat and increase lean muscle mass. There is 300-500% more CLA in grass fed animals than in corn fed animals. The CLA pills sold supplement stores are made from Safflower oil which is likely oxidized and rancid so it is much better to get CLA from heat-stable grass fed animal fat.
3. CLA has been shown in many studies to lower cancer risk and reduce malignant tumors in mice.
4. CLA has been shown in studies to be anti-inflammatory and protective against heart disease.
5. Researchers have found that CLA reduced symptoms of inflammatory bowel diseases such as Crohn’s.
Where to get Suet/ Beef Fat:
On Sunday I got invited to hang out with a Facebook friend who is now a real life friend named Kate Karo, a fellow nutritionist. We met up at the Marin Farmers Market that is from 8am to 1 pm at the Marin Civic Center. I got there about 12:30pm when it was ending which is a great time to get last minute deals. I scored 5 pounds of free grass fed beef fat/ or suet for free from Stemple Creek Ranch! It sat in the fridge for a few days while I contemplated what to do with it. Finally I asked all my buddies on my Grass Fed Girl Page Facebook page how to render beef tallow and I followed their knowledgable advice. You can find a local farm in your area at EatWild.com or you can order online from a great company like US Wellness Meats.
How to Make Beef Tallow
1. Trim all the meat off the fat (so funny to tell you to throw the meat away and keep the fat). Cut into small 1 inch pieces. Put the fat into stainless steel pot about half way full. I forgot to cut it up into small pieces so I may have missed out on some of the fatty goodness.
.JPG) |
| Beef suet before rendering |
2. Turn the burner on medium low and stir a little every 10 minutes to make sure all of the pieces are getting heated and not burned.
3. Just let it reduce until the chunks mostly melt after about 15-30 minutes of simmering.
4. Pour the liquid into a glass jars or glass containers and compost the remaining chunks. You can also make soap or use it as water repellent on your animal skin (for real cavemen only).
5. Leave in the fridge or in a cabinet for easy use. It will turn white when cooled but it will melt again when heated.
6. Just scoop out what you need whenever you are cooking meat, eggs, or veggies. Do not over think it. Beef fat is a super safe and stable cooking fat for all your needs.
.JPG) |
| Finished beef tallow ready to go! |
6 Ways To Eat Paleo and Be Green
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| Love the Earth by being a responsible paleo eater Photo Credit |
1. Buy From Your Local Farmers Market
By visiting your local farmers market you can purchase food that is local, seasonal and organic. When shopping at a big grocery store we lose touch with what is season because the food will be flown in from thousands of miles a away. Shipping uses lots of unnecessary resources unlike food grown locally which is usually cheaper. You can find info about bay area farmers markets here. Find a farmers market near you at Eatwild.com
2. Choose Organic
When we choose organic produce we protect the groundwater and soil from harmful pesticides. Did you know we have to pay taxes to remove harmful pesticides from our drinking water? Does that make sense? Many times the farmers in your area do not use pesticides or fertilizers so getting to know your farmer is a great idea. Sometimes small farms do use organic methods but can not afford the certification so it is up to you to do a little investigation. Another good way to help the planet and small farms is to join a CSA which will give you lots of nutritious veggies each week. Every time we buy organic are making a powerful vote to protect the earth for future generations.
3. Reduce and Avoid GMO’s
Also by choosing organic foods we can protect ourselves and the planet from untested genetically modified foods that were introduced into our food supply in the 1990′s. Organic labeling is one of the only ways to protect yourself from eating these GMO foods. A big problem with GMO crops is that they contaminate crops of other farmers nearby. In Europe, Japan, and Australia labels are required on these foods so consumers can have a choice about what they eat. These crops have unknown consequences because they were never adequately test. We are the first of several generations of tests subjects (I didn’t sign up for that). These genetically altered crops have been shown to cause liver damage in mice so what is it doing to livestock and humans who regularly eat these crops? According to Canadian scientists, the pesticides used on genetically modified (GM) crops are able to survive in our digestive tracts and move into our bloodstreams. Bee populations who pollinate our food have also been seriously affected by GMO pesticides which means that the entire circle of life is in jeopardy.
4. Eat Wild Fish
Genetically Engineered salmon are still under review but could be approved soon without labeling. This means that these fish will contaminate wild stocks and could cause more seafood allergies in people. GM fish still need to eat other fish to grow so they do not solve the overfishing problem. GE Salmon also need antibiotics to stay alive because they grow in crowded pools filled with their own feces which mimic the factory farming of cows, chickens, and pigs. One more problem with farmed fish is that they usually eat GMO corn and soybeans which have hormonal repercussions in humans. Also farmed fish have more beneficial omega-3 fats when compared to farmed fish and isn’t that the reason we are eating fish in the first place? My favorites are wild Alaska salmon and Pacific sardines which are both low in mercury and have a good score on the Monterey Bay Aquarium Sustainability Chart and App. See their site to find current recommendations. Some US, Canadian, or NZ farmed shellfish are also safe.
“We have succeeded in industrializing the beef calf, transforming what was once a solar-powered ruminant into the very last thing we need: another fossil-fuel machine.”-Micheal Pollan
5. Eat Grass Fed Beef, Lamb and Buffalo
Raising corn and soy for livestock feeding takes millions of gallons of petroleum to produce and a typical steer will consume 284 gallons of oil in it’s lifetime. ”Much of the carbon footprint of beef comes from growing grain to feed the animals, which requires fossil-fuel-based fertilizers, pesticides, transportation,” says Michael Pollan. On the other hand ruminants eating grass are in a sustainable pasture system (aka. grass field) that preserves the soil and ground water. Farmers don’t need to use fertilizers or pesticides to maintain their pastures and need no energy to produce what their animals eat other than what they get free from the sun. Another issue is that excess phosphorus from factory farm runoff slowly ends up in many lakes where the nutrients lead to plant and algae growth which can turn pristine lakes into smelly swamps with lots of dead fish. Look for good organic grass fed farms near you at eatwild.com. Also you can buy great grass fed beef from U.S. Wellness meats.
5. Avoid Packaged Foods
When we mostly eat organic veggies and meat there is less packaging involved which means less to throw away. Bring your own cloth bag or glass containers and you will be reducing your impact even more. Packaged foods are usually contaminated with wheat, corn, and soy products so they will be less friendly to the earth and our waistline. Plastic bottled water is a problem because it has fat promoting BPA so it is a losing proposition all the way around. I choose San Pellegrino or Gerolstiener water because they are packaged in glass and have extra minerals. Also I have a Multi-Pure Filter in my home to filter out many of the toxins like lead and chlorine from tap water. Contact me if you would like to purchase a home filter for your self.
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| Multi-Pure Water Filter’s can reduce your carbon footprint |
8 Natural Cold Remedies to Improve Immunity
I never get sick, knock on wood. I used to get a million ear infections as a kid probably because I was allergic to dairy and wheat/gluten which overwhelmed my detoxification systems causing me to have a lot of earaches (and anti-biotics). This week I started feeling like I was getting a cold so I used it as an opportunity to try all my newly acquired methods to shorten the healing process. I started feeling a little congested on Tuesday night ( I didn’t feel bad enough to miss any work) and by Friday morning I was 100% again.
Follow my tips so you can avoid sickness and get better faster.
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| This is not the answer! |
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| Make your own bone broth! |
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| Get Vitamin C from vegetables not powders! |
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| Coconut oil keeps you well! |
7. Coconut Oil
Coconut oil contains lauric acid which is a natural substance that has amazing anti-viral and anti-bacterial properties. Cook most of your food in coconut oil which will also help you stay healthy, slim and energized because it is burned for quick energy rather than stored.
What are some of your favorite natural home remedies?
Paleo, Low Carb and Gluten Free Chain Restaurants: eating out while traveling
Many people follow Paleo and gluten free diets free diets because they have health issues that are exacerbated by eating gluten which makes traveling a challenge. The reason I am careful is because I have an autoimmune thyroid condition that is flared up by eating gluten, meaning my body attacks itself which makes eating on the road a challenge. I am very careful to follow a grain free not just gluten free diet at all times to lower risk and enhance my health. It is also important to pay attention to food quality (as much as possible) to keep your tummy happy. Sometimes ordering at a restaurant with gluten intolerance can be a stressful experience. By pre-planning you can enjoy your travels and stay healthy on the road.
 |
| Need help staying gluten grain free on the road? photo credit |
Plan Ahead and Be Aware:
1. Tell the manager: Alert the management of your gluten allergy. Calling ahead can help the staff prepare.
2. Check current menu: Be aware of current changes or status of the gluten-free menu at the place you are eating.
3. Educate your server: Be friendly and help your server understand what gluten is (the hard to digest in protein in wheat, barley or rye and contaminated oats). Your server is your ally to make sure the kitchen staff uses fresh gloves, bowls and utensils for serving or preparing your food. Also check if they have a dedicated fryer (ideally avoid fried foods-See #6). Be aware of gluten crumbs falling into big containers of lettuce, cheese, or salsa for example. Mustard, ketchup, and certain types of vinegar can also have hidden gluten (and sugar) so ask to read the labels. Gluten Free Card is a helpful tool you can show your server to help them understand in almost any language.
4. Gluten free grains are still problematic: Just because something is gluten free does not mean it is healthy. Grains are very hard to digest because they contain toxic molds and have mineral binding phytates which can further irritate a person with gluten intolerance or autoimmunity. Ingredients made with grains are much more likely to be contaminated with gluten. People with celiac or autoimmune diseases usually have nutrient absorption issues and an inflamed small intestines. Continuing to eat grains further aggravates the gut lining preventing a person from getting adequate nutrients from food to rebuild their health.
5. Food quality matters: Corn-fed beef is more likely to be contaminated with E-coli has an imbalanced ratio of inflammatory Omega-6 to beneficial omega-3 fats when compared with grass fed beef. Factory farmed chicken/beef is likely full of pesticides and antibiotics which can make us sicker and fatter. Pesticides and fungicides on fruit/ vegetables can build up in us causing hormone disruption and weight gain. Beans (including soybeans) are also a problem because they have anti-nutrients that can be extremely hard to breakdown causing more digestive issues. People with gluten sensitivity are usually stressed out and depleted meaning lower quality food can exacerbate their health issues. Hear a great podcast about this issue here.
6. Toxic seed oils: Another important concern when eating out is avoiding vegetable oils such as corn, soybean, canola, safflower and cottonseed oils which are heated/oxidized during processing which causes inflammation in the arteries and small intestine when eaten. These are also made from genetically modified crops that have never been proven safe. These tainted oils are commonly used in restaurant cooking because they are so cheap. It is common to find rancid oils (and gmo sugar) in mayo (even the olive oil kind), salad dressing and sauces. Get a good guide to which fats to eat here. I try to ask my server if they can cook my food in real butter or get it grilled. For grilling ask them to wire brush the grill first and ask about the gluten grill policy.
7. Listen to you intuition: If an establishment where you want to eat seems to good to be true. It probably is. If you do not get a good feeling about their adherence to gluten free safety guidelines head for the door.
7. Get your own kitchen: While traveling I try to rent a hotel room with a kitchen or stay in a rental from Airbnb or VRBO so I can cook for myself. Also Residence Inn by Marriott has nice fully equipped kitchens. You can shop at Whole Foods, Trader Joe’s or eatwild.com to find good farmers markets wherever you are.
| Protein Style at In and Out Burger photo credit |
Chain Restaurants with Gluten Free Offerings:
Burgers:
The Counter: This place has humanely raised no antibiotic beef that can be served exactly how you like it. You can even write your own order by circling toppings on a notepad. They are very helpful about avoiding gluten when I went there in LA.
 |
| Get Fajitas without marinade at Chevy’s |
Mexican:
Chipotle: Always a favorite on the road salad bowl with double meat with guacamole is my favorite. They source humane meats and with the carnitas being soybean oil free! Ask the server to use clean gloves when making your burrito(less) bowl.
 |
| Gluten Free Fare at Flemings photo credit |
Steaks:
Outback Steakhouse: Gluten free menu featuring succulent seafood and steaks.
Flemings: Has a gluten free menu available. Prime rib with horseradish cream anyone?
Logan’s Roadhouse : The menu says they have options listed and to ask management at each location.
Chili’s: I wasn’t too excited about Chili’s after reading The End of Overeating by Dr. David Kessler, all about flavor engineering. But they do have a gluten free menu.
Applebee’s: I am not a fan but if you have no other choice and are really in the middle of nowhere. They do have allergen info you can download from their website.
 |
|
Need help staying Gluten/grain free on the road?
|
Pei Wei: This place is a cousin of P.F. Chang. It has a really good gluten free menu. I have had the Vietnamese lettuce wraps minus the peanuts, rice noodles, and sugary sauces. You can ask for your food to be cooked in broth which is better than soybean oil. Bring your own coconut amino’s for flavor.
 |
| Fresh Wild Fish at Bonefish Grille |
Legal Seafood: They have 49 gluten free options at this east coast chain!
 |
| Mixed Grille at Olive Garden |
Italian:
Magianno’s: Has a gluten free menu also, read more about how the executive chef can customize dishes for gluten free diners.
Carabba’s: This regional favorite has ingredients straight from Italy. Be sure to ask for meats without the grill baste. The Marsala sirloin looks wonderful with prosciutto mushrooms and wine sauce.
Macaroni Grill: The Pollo Caprese with arugula and Pomodoro sauce is making me hungry. They even have a make your own option where you can pick your own meat/veg/sauce for a grain free dish.
Mello Mushroom: I am not sure how a place can be gluten free when they are throwing flour into the air, but that is what the gluten free menu says. I am not a big fan of gluten free pizza save it for your birthday if you must. Try a cauliflower crust at home like this one for less gut disruption.
Olive Garden: This menu looks first class with lots of pictures. The mixed grill is calling my name (Grassfedgirl eat me!). I just don’t know if I could stand the temptation of the ridiculous unlimited circulating bread baskets. Aren’t Americans fat enough?
Paleo, Low Carb and Gluten Free Chain Restaurants: eating out while traveling
Many people follow Paleo and gluten free diets free diets because they have health issues that are exacerbated by eating gluten which makes traveling a challenge. The reason I am careful is because I have an autoimmune thyroid condition that is flared up by eating gluten, meaning my body attacks itself which makes eating on the road a challenge. I am very careful to follow a grain free not just gluten free diet at all times to lower risk and enhance my health. It is also important to pay attention to food quality (as much as possible) to keep your tummy happy. Sometimes ordering at a restaurant with gluten intolerance can be a stressful experience. By pre-planning you can enjoy your travels and stay healthy on the road.
|
| Need help staying gluten grain free on the road? photo credit |
Plan Ahead and Be Aware:
1. Tell the manager: Alert the management of your gluten allergy. Calling ahead can help the staff prepare.
2. Check current menu: Be aware of current changes or status of the gluten-free menu at the place you are eating.
3. Educate your server: Be friendly and help your server understand what gluten is (the hard to digest in protein in wheat, barley or rye and contaminated oats). Your server is your ally to make sure the kitchen staff uses fresh gloves, bowls and utensils for serving or preparing your food. Also check if they have a dedicated fryer (ideally avoid fried foods-See #6). Be aware of gluten crumbs falling into big containers of lettuce, cheese, or salsa for example. Mustard, ketchup, and certain types of vinegar can also have hidden gluten (and sugar) so ask to read the labels. Gluten Free Card is a helpful tool you can show your server to help them understand in almost any language.
4. Gluten free grains are still problematic: Just because something is gluten free does not mean it is healthy. Grains are very hard to digest because they contain toxic molds and have mineral binding phytates which can further irritate a person with gluten intolerance or autoimmunity. Ingredients made with grains are much more likely to be contaminated with gluten. People with celiac or autoimmune diseases usually have nutrient absorption issues and an inflamed small intestines. Continuing to eat grains further aggravates the gut lining preventing a person from getting adequate nutrients from food to rebuild their health.
5. Food quality matters: Corn-fed beef is more likely to be contaminated with E-coli has an imbalanced ratio of inflammatory Omega-6 to beneficial omega-3 fats when compared with grass fed beef. Factory farmed chicken/beef is likely full of pesticides and antibiotics which can make us sicker and fatter. Pesticides and fungicides on fruit/ vegetables can build up in us causing hormone disruption and weight gain. Beans (including soybeans) are also a problem because they have anti-nutrients that can be extremely hard to breakdown causing more digestive issues. People with gluten sensitivity are usually stressed out and depleted meaning lower quality food can exacerbate their health issues. Hear a great podcast about this issue here.
6. Toxic seed oils: Another important concern when eating out is avoiding vegetable oils such as corn, soybean, canola, safflower and cottonseed oils which are heated/oxidized during processing which causes inflammation in the arteries and small intestine when eaten. These are also made from genetically modified crops that have never been proven safe. These tainted oils are commonly used in restaurant cooking because they are so cheap. It is common to find rancid oils (and gmo sugar) in mayo (even the olive oil kind), salad dressing and sauces. Get a good guide to which fats to eat here. I try to ask my server if they can cook my food in real butter or get it grilled. For grilling ask them to wire brush the grill first and ask about the gluten grill policy.
7. Listen to you intuition: If an establishment where you want to eat seems to good to be true. It probably is. If you do not get a good feeling about their adherence to gluten free safety guidelines head for the door.
7. Get your own kitchen: While traveling I try to rent a hotel room with a kitchen or stay in a rental from Airbnb or VRBO so I can cook for myself. Also Residence Inn by Marriott has nice fully equipped kitchens. You can shop at Whole Foods, Trader Joe’s or eatwild.com to find good farmers markets wherever you are.
| Protein Style at In and Out Burger photo credit |
Chain Restaurants with Gluten Free Offerings:
Burgers:
The Counter: This place has humanely raised no antibiotic beef that can be served exactly how you like it. You can even write your own order by circling toppings on a notepad. They are very helpful about avoiding gluten when I went there in LA.
|
| Get Fajitas without marinade at Chevy’s |
Mexican:
Chipotle: Always a favorite on the road salad bowl with double meat with guacamole is my favorite. They source humane meats and with the carnitas being soybean oil free! Ask the server to use clean gloves when making your burrito(less) bowl.
|
| Gluten Free Fare at Flemings photo credit |
Steaks:
Outback Steakhouse: Gluten free menu featuring succulent seafood and steaks.
Flemings: Has a gluten free menu available. Prime rib with horseradish cream anyone?
Logan’s Roadhouse : The menu says they have options listed and to ask management at each location.
Chili’s: I wasn’t too excited about Chili’s after reading The End of Overeating by Dr. David Kessler, all about flavor engineering. But they do have a gluten free menu.
Applebee’s: I am not a fan but if you have no other choice and are really in the middle of nowhere. They do have allergen info you can download from their website.
|
|
|
Need help staying Gluten/grain free on the road?
|
Pei Wei: This place is a cousin of P.F. Chang. It has a really good gluten free menu. I have had the Vietnamese lettuce wraps minus the peanuts, rice noodles, and sugary sauces. You can ask for your food to be cooked in broth which is better than soybean oil. Bring your own coconut amino’s for flavor.
|
| Fresh Wild Fish at Bonefish Grille |
Legal Seafood: They have 49 gluten free options at this east coast chain!
|
| Mixed Grille at Olive Garden |
Italian:
Magianno’s: Has a gluten free menu also, read more about how the executive chef can customize dishes for gluten free diners.
Carabba’s: This regional favorite has ingredients straight from Italy. Be sure to ask for meats without the grill baste. The Marsala sirloin looks wonderful with prosciutto mushrooms and wine sauce.
Macaroni Grill: The Pollo Caprese with arugula and Pomodoro sauce is making me hungry. They even have a make your own option where you can pick your own meat/veg/sauce for a grain free dish.
Mello Mushroom: I am not sure how a place can be gluten free when they are throwing flour into the air, but that is what the gluten free menu says. I am not a big fan of gluten free pizza save it for your birthday if you must. Try a cauliflower crust at home like this one for less gut disruption.
Olive Garden: This menu looks first class with lots of pictures. The mixed grill is calling my name (Grassfedgirl eat me!). I just don’t know if I could stand the temptation of the ridiculous unlimited circulating bread baskets. Aren’t Americans fat enough?
Paleo, Low Carb, Gluten Free Friendly Restaurants in Nashville, TN
Because I have a gluten sensitivity I am always on the lookout for organic veggies and grass fed meats that won’t upset my system. You can read more about my food philosophy on my about me page. By choosing restaurants that emphasize sustainability we can vote with our pocketbooks which will make this type of food more available for everyone in the future. If you are Celiac please always check with the management and use your intuition/good judgement to gauge the safety of each establishment to avoid cross contamination. I hope you get a chance to enjoy these great places when you are out and about in Nashville, my hometown.
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| Fresh veggies at The Turnip Truck hot bar |
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| Awesome bunless local beef burger at M. L. Rose |
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| The beet salad with lamb at Burger Up Photo credit |
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| Made to order salads at Baja Burrito |
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| Burger at Gaby’s with Sweet potato fries Photo Credit |
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| Me indulging in local artisan chocolate with Bongo Java organic decaf at Hot and Cold |
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| Marche Artisan Foods in East Nashville |
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| Just say no to the bun! Most places will do a lettuce wrap. |
| Chicken Salad at Kalamata’s photo credit |
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| Chef From Suzy Wong’s was on Top Chef D.C. |
Downtown
This place is very hip offering an east meats west flair and an assortment of Pan-Asian dishes. They have gluten free soy sauce and the menu has gluten free lables on many item. I actually attended school with the owner who was on Top Chef a few years ago. Way to go A. Mint! He also owns PM which has a great burger and Cha Chah featuring tapas which has great bacon wrapped dates, raw milk cheeses, and house cured olives. All three places clearly mark their menu’s with gluten free labels.
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| PRB:These guys know meat! photo credit |
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| You don’t have to be a hippie to shop at Whole Foods. photo credit |
I-Phone Apps to Find Good Eats:
The Yelp Application or web sight is easy to use with good maps and directions. You can search for organic, grass fed and gluten free to find healthy places on the go.
Find Me Gluten Free Application is a another one that you can use to find gluten free places on the go.
Gluten Free Card is another application that has celiac information you can show to your server in over 20 Languages.
Dark Chocolate: Saint or Sinner?
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| Always choose low sugar dark chocolate. |
Dark chocolate can be a saint:
Magnesium: Dr. James Wilson ND discusses chocolate in his landmark book Adrenal Fatigue: The 21st Century Syndrome. He writes about how chocolate cravings are signals of magnesium deficiency and signs of too much stress. Magnesium deficiency affects 70%-90% of people and is involved in over 300 vital bodily processes such as proper digestion and optimal blood pressure. Chocolate has high levels of magnesium but it is hard to absorb because of nutrient inhibitors called phytates. Good food sources of magnesium include seaweed/ sea vegetables, spinach, Swiss chard, turnip greens, halibut, and pumpkin seeds. Natural Calm, my favorite magnesium supplement will help you relax and ease tight muscles.
Healthy Fats: The main fat in chocolate is called stearic acid which is a saturated fat that has been shown not to raise cholesterol. Saturated fats have been good for us for the past 2.5 million years until 1953 when Professor Ancel Keys told us that this essential food caused heart disease in his 7 countries study which has since been found to be full of holes by many experts. Unfortunately his study is what our national nutrition guidelines are based upon.
High in Antioxidants: Flavanoids that protect blood vessels, improve circulation, and prevent cancer are plentiful in chocolate. Dark chocolate also has Resveratrol which can protect against early aging and Alzheimer’s.
Heart Healthy: In studies dark chocolate has been shown to be anti-inflammatory helping reduce blood pressure and risk of stroke.
Cholesterol: In studies dark chocolate increased Hdl cholesterol. It is important to have a good Hdl to Ldl ratio and and Hdl about 60-80 is excellent. Watch this video about how cholesterol can be good for you. Most of the time high cholesterol is a sign of a excess inflammation in the body usually from food toxins like canola oil, corn oil, soybean oil, grain consumption, or excessive carbohydrate intake.
Fiber: Dark chocolate can have over 10 grams of fiber in a 3.5 oz bar. This can help slow the impact of the carbohydrates and possibly improve digestion. Guidelines tell us to get 30 grams of fiber per day, which is easily attainable from vegetables and small amounts of fruit. Wouldn’t you rather get fiber from chocolate than All-Bran cereal?
Anxiety: Current studies show dark chocolate may even help people suffering from high levels of anxiety to reduce their stress hormone production.
Aphrodisiac: Theobromine is a stimulant in chocolate that has also been identified as one of the compounds putting us in the mood. Theobromide has similar effects on the body as caffeine and can be overstimulating.
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| So many choices! |
Dark chocolate sins:
Hydrogenated fats: If you buy regular grocery store chocolate like Hershey’s or Nestle you may be eating damaged, cheap omega-6 oils like canola or hydrogenated soybean oil. Always be sure to check to label and pay a little more for good quality.
Lead: It has been found that inexpensive grocery store chocolate can be contaminated with lead. Always get the best chocolate you can afford. See the resources below for quality brands.
High Fructose corn syrup: This non-food usually comes from genetically modified corn and is sweeter than sugar. It is even more likely than unprocessed sugars to cause inflammation and high triglycerides which are markers for diabetes and cardiac risk. Choose dark organic chocolate to avoid this garbage ingredient.
Sugar: According to Dr. Mike Eades the body can only handle 5 grams of sugar at any one time without causing an insulin spike enough to be considered pre-diabetic. The constant rise and fall of blood sugar will lead to cravings and weight gain. Make sure and buy chocolate that is over 80% dark chocolate which is usually lower in sugar and carbs.
Caffeine: 1.5 oz Dark chocolate contains 25 to 40 mg per serving and can have an impact on a person with adrenal fatigue giving a lift of energy lift leading to a crash later. A regular 8 oz cup of coffee has about 65 mg of caffeine (but who drinks an 8 oz small cup?). Caffeine from chocolate can enhance the sensitvity of endorphin receptors creating a feeling of dependence.
Soy Lecithin: Comes mostly from genetically modified soybeans which can be a gut irritant especially in people who already have a compromised immune system such as Lupus, MS, Hashimoto’s ect.
Phytates: Cacao is a seed that is high in phytates which can bind to minerals like calcium and magnesium and strip them from the body. We cannot afford this to happen because stress (and grains) already deplete vital minerals leading to disease and osteoporosis.
Oxalates: Some research presents evidence that chocolate can exacerbate kidney stones. It is important drink plenty of water, get plenty of magnesium and avoid sugar prevent kidney stones.
Tannins: Some people react to the tannins in chocolate which can trigger migraines.
Autoimmune reaction: Chocolate can mimic the actions of grains/ gluten flaring autoimmunity and leaky gut. Milk is another common ingredient that can have implications for people with leaky guts and food allergies.
Molds: Cheap chocolates can have toxic molds called aflotoxins that can grow while being stored similar to grains which can cause cancer and inflammation. Some European chocolates have stricter mold regulations according to The Bulletproof Executive like Lindt which also has a commitment to sustainability and fair trade according to their website.
Making the best choice for you:
Choose Organic: Non-organic chocolate production uses pesticides and fertilizers which damage the soil and pollutes our water.
Fair Trade: Unfair trade leads to exploitation of poor communities and child workers. For some ethical organic chocolate try these brands Alter Ego, Theo or Dragoba.
Ask yourself why am I craving chocolate now?
Maybe you just need a nap or to shut off the computer a little earlier. You may need to supplement with magnesium and to take an Epsom salt bath. You can also get magnesium from bone broth and eating more dark leafy greens. Also you could just be thirsty and need a big glass of filtered lemon water. It can also be a sign that you are just hungry. Try eating a big hunk of fat and protein and see if it goes away.
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| Get the 21 day Sugar Detox to help get rid of cravings! |
Dr Mike Eades Blog
www.bulletproofexec.com
Mercola.com
Adrenal Fatigue: the 21st Century Syndrome
Wapf.org
