Tuesday, May 8, 2012

Gwyneth's goop + Paleo

Do you subscribe to Gwyneth Paltrow's lifestyle newsletter, goop? I really enjoy reading what she puts out there, but her latest nutrition post in particular was AWESOME. Gwyneth used to be a massive proponent of the macrobiotic diet as I am sure many of you know, which essentially involves eating grains as a staple food and avoiding processed foods as well as animal products as a means of combating cancer. (So, aside from the processed food bit, the exact opposite of Paleo!) 

Gwyneth was diagnosed with osteopenia at the age of 37 (basically osteoporosis), along with the lowest Vitamin D levels her doctor had ever seen, and after such a shocking health report like that she began making changes in her diet. Which brings me back to her latest goop nutrition post entitled "A Better Breakfast"...where she mentions...PALEO! I am going to retype a lot of what was said below, and for the full post click here. It includes many more recipes which, although are not 100% Paleo, are definitely better alternatives to the majority of what most eat for breakfast and are certainly worth looking at. 

"A Better Breakfast"

A recent and very in-depth food sensitivity test revealed that I am sensitive to dairy, gluten, wheat, corn and oats (added in by SF: we all are, hence the resulting disease that stems from all of those food items), making breakfast all the more challenging. I turned to physician Dr. Frank Lipman of the Eleven Eleven Wellness Center for some ideas. Here's his take on the matter.


Reinvent Breakfast by Dr. Frank Lipman

"Do you ever ask yourself why you are virtually comatose at the desk by 10:30am, even though you actually ate breakfast? Chances are you were barking up the wrong nutritional tree.

If your breakfast is usually a bowl of cereal, pancakes with sausage and syrup, a bagel and cream cheese or a blueberry muffin and a cup of coffee - your first meal of the day is going to be a mostly nutrition-free affair. Sure, these are all edible, but in reality, they're a hormonal roller coaster waiting to happen - not much more than a pile of nutritionally-bankrupt, heavily-processed, appetite-stimulating and weight-inducing empty calories.

Like putting cheap, low-octane gas in a high-performance car - sooner or later, your body is going to be sputtering. The flour, even whole wheat, in a bagel or muffin acts just like sugar in your body - it revs you up, but is followed by a crash and then the craving for more sugar. So, you grab a coffee or some more carbs for another rush - and another crash. Welcome to the world of energy spikes, crashes, cravings, ups and downs, and never mind the jitters. Sound familiar? Eventually you deplete your adrenals and rob yourself of your remaining energy reserves. There has to be a better way to start your day.

As a nutrition-minded physician, I am militant about starting the day off right - which means a better breakfast with a nutritional boost of healthy fats and protein and without sugar, wheat, gluten or dairy. This could do wonders for your body. And while most of us know that sugar is bad for us, we forget that bread (and wheat in particular) and dairy aren't doing us any favors either. 

To get the absolute best breakfast for your body, you've got to rethink it: nix the wheat, gluten, sugary carbs and cow's milk. Upgrade to a breakfast that will nourish and energize your body with protein and good fats (added by SF: I put that in bold as even people that believe they are eating Paleo do not understand the concept of eating a lot of protein and fats. Simply cutting out dairy, rice, grains, beans and sugar will not help you gain the full benefits of Paleo, and understanding that is a fundamental element of the science behind it). Start your engine and keep it humming all morning with one of my nutritionally-dense, healthy, satisfying and quick-to-prepare breakfast ideas."

Veggie Omelet
Omelets are a great platform for so many nutritious additions. Any combination of healthy goodies are like chopped spinach, tomatoes, peppers, broccoli, kale, mushrooms, asparagus and onions, will add tons of nutrients, taste and density to your breakfast - so much more than any bagel ever could. Serve with 1/4 avocado and some greens on the side to slip in a few healthy fats, magnesium and veggies into your day.

Makes 1
  • 2-3 eggs
  • olive oil
  • 1/2 c chopped vegetables of your choice
Crack the eggs into a small bowl. Add a pinch of salt and pepper, and beat well with a fork. Put a small frying pan on low heat and warm 1-2 teaspoons of olive oil, letting it spread. Add your eggs, making sure to spread them out evenly in the pan. When the omelet begins to firm up, but is still raw on top, sprinkle over the veggies of your choice. Cook on low heat for 1-3 more minutes with the veggies incorporated. 

Using a spatula, gently lift the edges of the omelet until you can ease the spatula underneath and then fold the omelet over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet onto a plate.

Paleo Bread
  • 1 1/2 c blanched almond flour
  • 2 T coconut flour
  • 1/4 c golden flaxseed meal
  • 1/4 t celtic sea salt
  • 1 1/2 t baking soda
  • 5 eggs
  • 1/4 c coconut oil
  • 1 T honey
  • 1 T apple cider vinegar

Place almond flour, coconut flour, flax, salt and baking soda in a food processor and pulse the ingredients together. Add in eggs, oil, honey and vinegar and pulse. Pour batter into a greased 7.5" x 3.5" loaf pan lined with parchment paper. (added by SF: using a non-stick pan is also suggested but the non-stick material contains carcinogens, so I personally do not use anything non-stick) Bake at 350*F for about 40 minutes. Cool and serve.

Whey-based Protein Smoothie
"I know what you're going to say: whey is from diary. But it is the casein or lactose in dairy that causes problems, not the whey, so most people tolerate it quite well." (added by SF: Pasteurized dairy has un-absorable calcium in it. Yes that is a FACT which should get you to question why any doctor or nutritionist would recommend it for strong bones..?! Even so, meat is a far better source of calcium than dairy. And please, don't even start thinking about drinking anything soy based or giving soy to your children. It is TERRIBLE for you!)

Blueberry Avocado Smoothie
Makes 1
  • 1 Recharge packet or about 3T whey protein with about 1T of a greens powder mix made with organic fruits and vegetables and alkalizing grass juices (added by SF: I use Primal Fuel for my smoothies and Delicious Greens added in. I had not heard of Recharge before reading about it here, and I still believe Primal Fuel is more nutritious based on my research).
  • 1 c frozen organic blueberries
  • small piece of avocado - about 1/5 of a large avocado or 1/4 of a small one
  • 1 c coconut water, or 1/2 c filtered water and 1/2 c unsweetened almond milk (added by SF: I use So Delicious Coconut Milk and much prefer it to water or almond milk!)
  • juice of half of a lime
  • 4 ice cubes
  • sweeten to taste with raw honey
Blend in a blender until smooth and creamy. 

For anyone that is unfamiliar with Paleo, I highly suggest reading The Paleo Solution by Robb Wolf as a jumping off point. It is a quick and enjoyable read that does a wonderful job of explaining the science behind the way of life. Also read over his website, RobbWolf.com. Mark Sisson, who founded Primal Nutrition, Inc. where I buy Primal Fuel, has a great book entitled The Primal Blueprint as well as a great website, Mark's Daily Apple. Given that Gwyneth is such a public figure, I am hoping HOPING that she brings much-needed attention to how insane the food pyramid and standard nutritional government guidelines are. Maybe people will finally realize how ridiculous it is for food companies to brag about how much whole grain is in their products?? My fingers are crossed!