Episode 3: 60 Second Paleo
Episode 3 of 60 Second Paleo! Drunk Holiday Edition!
Slowly figuring out this whole audio quality thing, work in progress.
Transcript:
This is 60 Second Paleo, I'm Roman. Today I want to talk about alcohol. Whether or not alcohol is actually paleo is debatable as there is some evidence we've had a long history with alcohol. It actually lowers your blood sugar, it's broken down by the liver into toxins and eventually into co2 and water. Now, the hangover is caused by the toxins and there are some steps you can take to mitigate the hangovers. One way is to just drink better kinds of alcohol in general. Beers generally the worst, lagers. Vokda, tequila, whiskey and gin are some of the better choices. You can take vitamin b1, alpha lipoic acid. You can take some vitamin C. Glutathione, either in the oral form or through NAC. You can also take some activated charcoal once you're done drinking. That's your 60 seconds for today, happy holidays thanks for listening.
Episode 2: 60 Second Paleo
Second episode of 60 Second Paleo!
In the process of enhancing the audio quality. Thank you for the feedback!
Transcript:
This is 60 Second Paleo, I'm Roman. Today I want to talk about multi vitamins. A lot of the multi vitamins you'll find at the everyday convenience store/grocery store, is quite possibly doing more harm than good. When looking for a multi vitamin you really want to look at the quality of the brand and you also want to know the optimal form of the vitamin or mineral you're trying to get. You'll also want to watch out for fillers. There's actually, for a reason that's beyond me, a lot of multi vitamins have gluten in them. So the three most optimal things to do would be: either well research you're multi vitamin and make sure everything's on point. Or do the same thing with you're diet which would need to be extremely on point. The third thing would be to buy the vitamins/minerals separately in the most optimal form. And that's your 60 seconds for today.
In the process of enhancing the audio quality. Thank you for the feedback!
Transcript:
This is 60 Second Paleo, I'm Roman. Today I want to talk about multi vitamins. A lot of the multi vitamins you'll find at the everyday convenience store/grocery store, is quite possibly doing more harm than good. When looking for a multi vitamin you really want to look at the quality of the brand and you also want to know the optimal form of the vitamin or mineral you're trying to get. You'll also want to watch out for fillers. There's actually, for a reason that's beyond me, a lot of multi vitamins have gluten in them. So the three most optimal things to do would be: either well research you're multi vitamin and make sure everything's on point. Or do the same thing with you're diet which would need to be extremely on point. The third thing would be to buy the vitamins/minerals separately in the most optimal form. And that's your 60 seconds for today.
Episode 1: 60 Second Paleo
First of many 60 seconds of Paleo!
I'll also be doing a Q&A so feel free to send your burning questions, comments, love, primal hate, why you feel veganism is better or anything to buidingbetterquestions@gmail.com
This is 60 Second Paleo, I'm Roman. Today I want to talk about how, if you've just started a paleo diet, and you're not getting the results you're looking for, you should really look into where you're sourcing your beef from. Hopefully you are eating beef. Compared to grain fed, grass fed has a lot of benefits within the saturated fat. It has more omega 3 fatty acids. Which is important for nerve tissue, it will help with strees and control with metabolic processes. It will also help with cortisol by improving your ratio of omega 3 to 6. It also has more CLA which is a trans fat, one of the few good ones, that improves brain function. It'll help with weight loss and weight regulation and it's been shown to reduce your risk of cancer. It also more vitamins, both water and fat soluble. More anti oxidants and trace minerals. And that's your 60 seconds for today, peace!
I'll also be doing a Q&A so feel free to send your burning questions, comments, love, primal hate, why you feel veganism is better or anything to buidingbetterquestions@gmail.com
This is 60 Second Paleo, I'm Roman. Today I want to talk about how, if you've just started a paleo diet, and you're not getting the results you're looking for, you should really look into where you're sourcing your beef from. Hopefully you are eating beef. Compared to grain fed, grass fed has a lot of benefits within the saturated fat. It has more omega 3 fatty acids. Which is important for nerve tissue, it will help with strees and control with metabolic processes. It will also help with cortisol by improving your ratio of omega 3 to 6. It also has more CLA which is a trans fat, one of the few good ones, that improves brain function. It'll help with weight loss and weight regulation and it's been shown to reduce your risk of cancer. It also more vitamins, both water and fat soluble. More anti oxidants and trace minerals. And that's your 60 seconds for today, peace!
Pros and Cons of Eating Paleo
While paleo is one of the most effective ways of eating for many reasons, anybody who says there isn't any downsides are diluting themselves.
Cons
(things that you might experience when going on the Paleo diet)
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Pros
(the good stuff that happens to most people on the Paleo diet and might also happen to you!)
|
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More information available at: http://www.eat-real-food-paleodietitian.com
Organic vs Industrial or "Conventional"
First off two things that aren't well known about organic farming:
- General idea is organic products aren't sprayed with pesticides but the fact is almost all large scale organic farms use "organic approved pesticides" which are natural or slightly synthetic chemicals or mixtures.
- The USDA Organic label, while it does regulate farming practices, in 2010 over 13,000 certified organic farms were inspected and only 10 had their certification revoked. That may be because everyone believes in health and doing the right thing, or it could be because the USDA certifier gets payed per farm and takes a financial loss by revoking certification.
Now that those facts have been discussed, feel that we can go deeper into organic without the confusion.
EWG, Environmental Working Group, came out with the "Dirty Dozen" and "Clean 15"
http://www.ewg.org/foodnews/
Full list can be found here: http://www.ewg.org/foodnews/list.php
It's well known that pesticides are harmful to animal health and is hard to argue that it's not to humans. When eating conventional (which personally I feel should be called industrial) produce this is a solid guideline.
The main line that should be drawn on organic food is when you focus on it so much it makes you neurotic, for somebody that doesn't handle stress well it may literally do more damage to your body stressing over what's organic and going against the grain on the general population than the pesticides would.
In the end the best plan of action, if possible, is to get to known your local farmers which has the added benefits of not needing to be shipped across the country (or world) as well as supporting the local economy. With my case I have a close relationship with my semi (about a 40 minute drive) local farmers They aren't all certified organic, which includes a mass of paper and paying the certifier, but they don't use industrial pesticides and their livestock is grass fed.
So recap, get to know your local farmers. If that isn't an option and you're on a budget, follow the EWGs research and recommendations
http://www.ewg.org/foodnews/
Full list can be found here: http://www.ewg.org/foodnews/list.php
It's well known that pesticides are harmful to animal health and is hard to argue that it's not to humans. When eating conventional (which personally I feel should be called industrial) produce this is a solid guideline.
The main line that should be drawn on organic food is when you focus on it so much it makes you neurotic, for somebody that doesn't handle stress well it may literally do more damage to your body stressing over what's organic and going against the grain on the general population than the pesticides would.
In the end the best plan of action, if possible, is to get to known your local farmers which has the added benefits of not needing to be shipped across the country (or world) as well as supporting the local economy. With my case I have a close relationship with my semi (about a 40 minute drive) local farmers They aren't all certified organic, which includes a mass of paper and paying the certifier, but they don't use industrial pesticides and their livestock is grass fed.
So recap, get to know your local farmers. If that isn't an option and you're on a budget, follow the EWGs research and recommendations
References:
- http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELPRDC5101234
- See Appendix A on pesticides
Probiotics 102
Now I'm going to cover soil based organisms, certain benefits/effects different strains have, and references.
First thing about soil based organisms, there has been some evidence that if you don't have a healthy gut flora already (more good bacteria than bad) soil based probiotics may do more damage and possibly become pathogenic. If you're just starting with a probiotic regimen and have had an arguably unhealthy diet in the past recommend steering clear of these in the beginning simply from the perspective of risk/reward, go more toward the lactic acid probiotics. When you've done a regiment of lactic acid probiotics, not been on antibiotics, and eating a relatively clean diet soil based organisms may have even more benefits than the lactic acid based probiotics.
Strains
Bifidobacteria and Lactobacilli (most studied strain families): treatment/improving allergies, lactose intolerance, eczema, acne, improved digestive health
Immune System Support: Bifidobacterium lactis HN019, Lactobacillus reuteri ATCC55730, Lactobacillus rhamnosus GG, Lactobacillus, Bifidobacterium lactis Bb-12
Treatment for Diarrhea: S. cerevisiae (S. boulardii), Lactobacillus rhamnosus GG (LGG), Lactobacillus casei DN-114 001, Lactobacillus acidophilus CL1285 plus Lactobicillus casei Lbc80r
References:
First thing about soil based organisms, there has been some evidence that if you don't have a healthy gut flora already (more good bacteria than bad) soil based probiotics may do more damage and possibly become pathogenic. If you're just starting with a probiotic regimen and have had an arguably unhealthy diet in the past recommend steering clear of these in the beginning simply from the perspective of risk/reward, go more toward the lactic acid probiotics. When you've done a regiment of lactic acid probiotics, not been on antibiotics, and eating a relatively clean diet soil based organisms may have even more benefits than the lactic acid based probiotics.
Strains
Bifidobacteria and Lactobacilli (most studied strain families): treatment/improving allergies, lactose intolerance, eczema, acne, improved digestive health
Immune System Support: Bifidobacterium lactis HN019, Lactobacillus reuteri ATCC55730, Lactobacillus rhamnosus GG, Lactobacillus, Bifidobacterium lactis Bb-12
Treatment for Diarrhea: S. cerevisiae (S. boulardii), Lactobacillus rhamnosus GG (LGG), Lactobacillus casei DN-114 001, Lactobacillus acidophilus CL1285 plus Lactobicillus casei Lbc80r
References:
- http://www.ncbi.nlm.nih.gov/pubmed/15106189
- http://www.ncbi.nlm.nih.gov/pubmed/19584499
- http://www.ncbi.nlm.nih.gov/pubmed/16313688
- http://www.ncbi.nlm.nih.gov/pubmed/16126048
- http://www.ncbi.nlm.nih.gov/pubmed/23474283
- http://www.ncbi.nlm.nih.gov/pubmed?cmd=Link&dbFrom=PubMed&from_uid=21352578&holding=f1000%2Cf1000m%2Cisrctn
- http://www.ncbi.nlm.nih.gov/pubmed?term=Probiotics
- http://nccam.nih.gov/health/probiotics/introduction.htm
- http://newsroom.ucla.edu/portal/ucla/changing-gut-bacteria-through-245617.aspx
- http://www.health.harvard.edu/fhg/updates/update0905c.shtml
- http://cid.oxfordjournals.org/content/46/Supplement_2/S96.full
Image courtesy of bestpricenutrion.com, whom I have no affiliation with.
Probiotics 101
It's almost universally agreed upon that probiotics are beneficial to your gut. Without the tremendous amount of bacteria covering our bodies inside and out, a lot of which is friendly, we would very quickly pass away.
Probiotics is no where near a perfect science yet, but certain cultures have had probiotic foods as staples of their diets for generations with little to no documented negative side affects. Kimchi in many parts of Asia. Raw yogurt, cheese, and milk throughout Europe and raw sauerkraut in the United States.
Health Benefits
Certain strains are showing to have different or complimentary health benefits. Possible health benefits:
For strains, no matter which strain if the live organisms count isn't in the billions it's most likely not going to be effective. Lactobacillus (the most researched strain) acidophilus and bifidobacteria are the most common types.
Dosage is a question I've been really actively looking into. Some self proclaimed experts suggest to take 10-15 times the recommended dosage (which my spider sense is telling me that's mainly because they sell probiotics! ha). Personally I recommend taking twice the recommended dosage to colonize for the first week or way better take approximately 25 billion organisms of the most diverse strains (while still good quality) you can find for the benefits you're looking for.
Currently experimenting with different types/brands of probiotics and I'll go into more depth on the benefits for each strain and a few good brands in the near future.
Let me know which brands you use and what your favorite strains are that you've had success with in the comments!
Probiotics is no where near a perfect science yet, but certain cultures have had probiotic foods as staples of their diets for generations with little to no documented negative side affects. Kimchi in many parts of Asia. Raw yogurt, cheese, and milk throughout Europe and raw sauerkraut in the United States.
Health Benefits
Certain strains are showing to have different or complimentary health benefits. Possible health benefits:
- Urinary Tract Health
- Crohn's disease and Irritable Bowel Syndrome Improved
- Oral Health
- Strep throat and Tonsillitis Defense
- Emotional Well Being
- Improved Brain Activity (fun fact there's neurons in our guts)
- Diarrhea/Constipation Remedy
- Treatment of Yeast Infection and Bacterial Vaginosis
- Defense from Infection and Pathogens
- Relief from Acne and Eczema
- Improved Allergies
- Anti-Inflammatory and in Effect Anti-Aging
For strains, no matter which strain if the live organisms count isn't in the billions it's most likely not going to be effective. Lactobacillus (the most researched strain) acidophilus and bifidobacteria are the most common types.
Dosage is a question I've been really actively looking into. Some self proclaimed experts suggest to take 10-15 times the recommended dosage (which my spider sense is telling me that's mainly because they sell probiotics! ha). Personally I recommend taking twice the recommended dosage to colonize for the first week or way better take approximately 25 billion organisms of the most diverse strains (while still good quality) you can find for the benefits you're looking for.
Currently experimenting with different types/brands of probiotics and I'll go into more depth on the benefits for each strain and a few good brands in the near future.
Let me know which brands you use and what your favorite strains are that you've had success with in the comments!
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