Ep. 231: Are Those Potatoes?! In this episode, Sarah and Stacy discuss the pros and cons of eating the dreaded potato! Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 231: Are Those Potatoes?! Intro (0:00) News and Views (0:40) Stacy caught her first Ditto! So exciting Sarah has so many Dittos, though. Stacy is in California this week on vacation. We're recording ahead of time. Sarah is that person you know who's almost completed a Pokemon Go Pokedex. This week's episode is all about potatoes! Those most reviled of starchy carbs! Potatoes! (6:58) Potatoes are a very contentious topic in paleo! Chris Kresser approved of potatoes back in late 2010 thanks to research by Stephan Guyenet The Whole30 approved of potatoes in July of 2014 People who come from a low carb perspective, particularly those who come from Loren Cordain, tend to be angry about the inclusion of potatoes in paleo. In Paleo Principles, Sarah is breaking down foods into "Paleo Yes", "Paleo No" and "Paleo Maybe" Potatoes have been demonized as being "pure sugar" or the same as white bread Sarah says to find what you absolutely need to do the rest of the diet. If it's whipped cream, do it. Stacy loves her iSi Easy Whip Potatoes aren't empty. They have nutrition similar to other root vegetables. Potatoes have potassium, Vitamin C, Vitamin B6, Manganese, Magnesium, Vitamin B3, Vitamin B9, Phosphorous, Iron, and Copper plus a bunch of other trace minerals. Yes they have a high glycemic index, but you can lower it with other foods, such as with fat (butter on your potato perhaps)? Also, cooking and cooling will also break down the starches and lower glycemic response. You can lower it by about half with these tricks. Potatoes are nightshades and contain glycoalkaloids (these are the poisons which make nightshades a problem), which is why they aren't in the Autoimmune Protocol. But some varieties are higher in them than others Potatoes and other "potatoes" come from completely different groups. They're both tubers and look similar, but they're not nearly as related as, say, broccoli and Brussels sprouts Potatoes are much more closely related to tomatoes, peppers, and tobacco than either sweet potatoes or yams Glycoalkaloids are a saponin, which is a chemical that helps mix oil and water. They are toxic, and super high amounts (3-6 mg per kg of body weight) could kill you. Half of that is a toxic dose. Don't eat green potatoes, those have higher amounts of glycoalkaloids. But a super super large amount of ripe potatoes could be toxic too. Eat a variety of root veggies! Not only potatoes are tasty! Some scientists believe that all these potatoes in the diet are a cause of all the chronic illnesses lately. It's probably more complicated, but an interesting thought. Glycoalkoloids damage the gut, enter the bloodstream and cause inflammation. Potatoes are tested for safety. The limit is 20 mg glycoalkaloids per 100 g of potato (one small potato). You'd have to eat about 50 pounds of Russets to get a fatal dose Lenape potatoes are very high in toxic chemicals, and have been known to make people sick easily. Other foreign cultivars have thousands of times more toxic chemicals than American grocery store varieties. Most of the glycoalkaloids are in the peel and just below the peel, so peeling will safeguard you from it. Microwaving actually works better at getting rid of the toxicity than other cooking methods. (Microwaves are cool. See this podcast and this post.) There are reasons to eat them, and reasons not to. But don't lump them in with white sugar or anything because they are different! See Sarah's post on potatoes, including a chart of potato cultivars and their toxicity! People doing introductions from Autoimmune often find that potatoes are okay since peeling gets rid of most of the toxicity A lot of different things go into whether a particular food is right for you or not. And some "paleo foods" might not work for you. Don't get caught up in the lists and the rules and figure out what actually helps you to be healthy and what doesn't. It's a good idea to peel potatoes, but if you're not getting ill from them, definitely eat them for their nutritional content! Replacement starches: green plantain, white or purple sweet potatoes, parsnips, boniata root (Thanks Russ!), squash, cassava, taro root, lotus, turnips, rutabaga Mix up your root veggies! If you eat seasonally, you'll always be rotating what you eat! Outro (50:49)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 230: Hopeless With Hashimoto's In this episode, Stacy and Sarah discuss a question by someone who feels like they've exhausted all their resources. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 230: Hopeless With Hashimoto's Intro (0:00) News and Views (0:40) We're recording ahead of time because Stacy and family are going on vacation to California! Finn is so excited, but we're tempering his expectations of air travel fun. Sarah's been traveling with her kids for years and they're still excited. Pokemon Go is apparently the real prize in California, because "they have the best pokemon!" This is a sad show, but we encourage you to accept and embrace your feelings because they are all ok Having an outlet, like our blogs, is a great way to heal. We hope that this show is an outlet for our question writer. So much of paleo is astounding success stories, but that is not going to be the case for everyone. If you aren't seeing success, it can be demoralizing to see these miracle recoveries. Not everyone will see overnight success, and not everyone has a simple case for recovery. They road is often hard. We remember the people who had great weight loss success, and how it made us feel worse about ourselves. We want to encourage you to not ever give up! Hope is still possible. We hope for you! Larissa asks (10:09): "This email is a shot in the dark, but I figured I have nothing to lose. I have hashimoto's and have never had classic hypothyroid symptoms, however my labs indicate subclinical hypothyroidism. Every time I try to take thyroid hormone replacement I get extremely sick with what seem like possibly an autoimmune response: flu like symptoms including chills, feeling feverish (no fever), extreme fatigue, general malaise, nausea, mood/mental changes, inflammation, heart palpitations, swollen thyroid. When I stay on the medication long enough I eventually get hyperthyroid symptoms as well, although my labs always show subclinical hypothyroidism even on medication. Usually when I come off of medication I eventually feel better again, however this last time I have not gotten better and in fact gotten worse with all over body aches, digestive problems, thyroid enlargement like I've never experienced before, panic attacks, respiratory problems. It's been almost 4 months. I've tried almost every type of thyroid medication. I've seen GPs, naturopaths, integrative doctors, ob-gyns, endocrinologists, reproductive endocrinologists, and internists. I've done countless research, AIP diet, and supplements. It's been years.The reason I am pursuing this so aggressively is A) that I have very little quality of life, I can barely do anything and B) I would like to get pregnant in the near future, which may require me to be on thyroid medication. It's come to the point where it seems I've come to the end of the knowledge of all of the doctors I've seen. Because of your background in medical research, I was wondering: is it possible to hire someone in medical research (I would guess in immunology) to look into an individual case? I live in Canada (Toronto). It's the only thing I think of at this point, but I realize it may be totally ridiculous. I'd be very curious to know your thoughts on this." Larissa is doing everything she can think of and everything we would normally recommend. This health condition, of course, causes her a lot of stress, which often exacerbates health issues, particularly autoimmune issues. Suggestions for destressing include sensory deprivation, yoga, walking, etc. Also make sure you're adding in the nutrient dense foods like liver, etc. Sometimes your genetic disposition or experience causes these things and it takes a long time to work out. Sarah found in researching The Paleo Approach that more than 50% of people diagnosed with life threatening autoimmune diseases were first labeled as hypochondriacs. A medical researcher cannot legally look at your chart and attempt to diagnose you or give medical advice. Sometimes a doctor will consult with someone who will research. Sarah says to find a functional medicine specialist A good practitioner looks at both numbers and symptoms. Sarah has a friend who gets hyperthyroid symptoms when her numbers are in the low end of "normal" Maybe Larissa just does better with lower thyroid numbers Sarah suggests checking iodine levels. And iodine supplements might be a problem Maybe try a compounding pharmacist to get a different kind of medication. Look into pituitary gland function. See if you might have Grave's Disease instead because it is typified by thyroid function going up and down. And of course, stress, sleep, nutrient sufficiency, adrenal gland function and sex hormones all lead into thyroid function. Wait times are hard in Canada, as you have to get a primary care doctor to refer you to a specialist like an HMO in America. Larissa is being her own advocate and isn't giving up. That's the most important thing and makes her a hero! Even though it's frustrating and discouraging, fight on for yourself! Stacy remembers when Sarah sat her down to talk about how much stress was hurting her. Everyone needs to find the light and find the positivity and ridding yourself of stress. It will benefit everyone! Depression and stress are a problem! See Stacy's show about her depression for more. Research stress relieving activities. They really help! Inefficient digestion can cause you not to be able to get the nutrients you need. See a doctor about whether you need digestive support. Sleep quality is usually an issue for people with autoimmune conditions, rather than quantity. And Sarah does have a consulting company with health professionals that can look into your case. Our hearts go out to you, Larissa! Good luck! Outro (32:39)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 229: Fermentation Questions In this episode, Stacy and Sarah tackle questions about fermentation. They discuss both how to ferment foods, and why you ought to be eating them. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 229: Fermentation Questions Intro (0:00) News and Views (0:40) Happy New Year! Sarah is working on finishing Paleo Principles. Almost done! Stacy is coming back from her bereavement leave and answering her mail. Thanks for all the California suggestions! We're going on the Warner Brothers Studio tour to see the Batmobiles and Sorting Hat! And we're going to Pismo Beach for ATVs and whale watching! It's pretty cool how you all know so much about us and can help us find the cool stuff! Sandra Lee asks (9:23): "Sarah and Stacy, I love the podcast, and appreciate how down to earth and real you are about life, family, sleep, food, all of it. I never miss an episode. I frequently recommend you, the podcast, and your books to friends and family. I've been making fermented vegetables for years and have always had questions. Now I'm asking them. It's Fall and harvest time. There are tons of cabbages, carrots, and other fermentable veggies at the farmer's market. I imagine the way people started fermenting was in their attempts to preserve the bounty for consumption long after anything fresh would have spoiled. I took a picture of the jars sitting on my kitchen floor, but realized that you don't have a way for including attachments. How long do fermented vegetables last? I keep them in the refrigerator, putting a huge premium on cold space. I expect them to be good until harvest time the next fall. So I am now consuming what remains from last year's sauerkraut. Will last year's ferments still provide viable probiotic bacteria? I have chosen to stop taking capsulated probiotics, relying on food variety and fermented vegetables to sustain my internal microbial health. Is this wise? I include a variety of vegetables in the sauerkraut. Cabbage, carrots, garlic and dill. This year I couldn't find celeriac, so added rutabaga, kohlrabi, and onions. Does putting vegetable variety into the ferment increase the variety of probiotic species? What do I do about the occasional fuzzy white bit that grows atop the liquid in the fermenting jars? Even with a cabbage leaf holding the solids down, it's impossible to completely eliminate solid floating vegetable pieces. I've heard that it's safe to remove them and consume the rest of the ferment as usual. Is it? What happens if there is more or less than the ideal amount of salt (celtic)? I'm assuming that if there's not enough salt, non-beneficials may proliferate. What happens if there is more salt than needed? Could it keep the beneficials from growing? Could it cause harm in some other way? I look forward to hearing about the science of fermented vegetables! Thanks again. You're awesome!" Nope, no attachments because no poop photos or trolls! Different strains of bacteria come from different types of fermentation. Starters have only a few strains while wild ferments can have hundreds. But every ferment is beneficial! Fermenting starts the digestion process just like cooking, so fermenting changes the nutrient make up. But definitely mix up what vegetables you're fermenting and eating for different nutrients. Ferments can essentially last years in the fridge if made and stored correctly. Stop your ferments by refrigerating, though, so you don't continue into slop instead of pickles! Fermentation involves temperature resistant bacteria, so they will be very hardy and difficult to do wrong. Cooler temperatures might make your ferments take longer. Winter ferments don't get as sour as quickly because the aceitobacters like warmer temperatures better. Sarah uses 1 Tablespoon of noniodized salt to 1 1/2 to 2 pounds of shredded vegetables. Too little salt will make the pathogenic bacteria grow, but too much won't be a ferment, it will be a brine because no bacteria will grow. You can take mold off the top and eating the rest. Don't eat black or pink molds, mold that has grown through out, rotten smells (smelling like pickles, cabbage, or wine is fine), slimy ferments, or alcoholic. Check your brine level every day to make sure it's not evaporating. Everything must be covered in liquid. Cloudy brine, white skim on top, cabbage meets yeast smell, foamy or bubbly or overflowing brine, or an additional SCOBY are all totally fine! You can eat a SCOBY! It's nutritious, though not tasty. Apparently, you can use a SCOBY for would healing as well. (But ask your doctor). Stacy's OB/GYN recommended putting breast milk on wounds as well. And Sarah was given the option to put placenta on her third degree burn as well! Read about Sarah's burn here. Fermentation increases nutrients in your food. K2, for example, forms when K is fermented. The break down of cell walls makes some nutrients more available for the body. Probiotics only have a handful of strains, much fewer than ferments. Fermented foods are a better choice! Get soil bacteria, too, by not washing your veggies too thoroughly! See The Paleo Mom on the benefits of fermented foods here or dirt bacteria here. Stacy's Fermentation Party is here. We, of course, destroyed our ferments because we're bad at doing living things correctly. Our podcast on fermenting with Sarah Ramsden is Episode 154. Her program is called Fearless Fermentation You can also check out Wild Fermentation and Fermented Outro (44:20)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 228: New Year's Resolutions In this episode, Stacy and Sarah discuss successful methods for implementing New Year's Resolutions and making positive changes in your life!Click the picture above to be taken to iTunesIf you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 228: New Year's Resolutions Intro (0:00) News and Views (0:40) We are all ready for 2017 to happen! Bring us the New Year! Sarah is a planner. She's always making new goals and commitments. Sarah resolves to change things all the time, not just because it's January 1st. Making a process-oriented resolution or habit-oriented resolution is probably better for your success than goal-oriented resolutions. Like "I won't eat over x number of calories" instead of "I will lose 10 pounds." Challenges tend to have a time period associated with them instead of trying to form lifelong habits. Stacy and Matt are resolving to do more and spend less. Starting with a family trip to California. We're going to San Francisco and Los Angeles to visit attractions like Alcatraz and Warner Brothers studio tour. Cole and Matt are going to Wrestlemania, which was a dream of our brother, Andrew, who passed away this month. We're also doing Bruno Mars, Hamilton and Cursed Child as well! More memories over stuff! Sarah is going to be visiting local attractions in the new year. Sarah resolves to wear an apron while cooking so as to protect herself and her clothes and utilize all the aprons she already owns! Sarah is also going to roll out and stretch before bed every night. She will definitely feel better if she does so. Apparently our recommendations for the week are Westworld on HBO and Pitch on Fox. Stacy thinks about things in terms of where she wants to be long term instead of short term. Making small changes to affect where she will be in the future is much more helpful for her. If someone approaches you with their own new fad their on, respond with what you think is positive about what they're doing instead of what's poor. Don't be the judgey person who tells people what they're doing wrong. Separating goals from judgements is hard. Keep in mind how you are speaking and thinking about these goals. Do you want to do the Go To Bed Challenge with Sarah? It's FREE in January! Sign up here. Good sleep habits lead to great things in every other aspect of your life! Baby steps and small changes will help you break down your life resolutions to get you to your goals. See Real Life Paleo for our step by step approach Outro (36:13)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 227: Happy Holidays! In this episode, we're wishing you Happy Holidays, and discussing our family traditions, but also discussing the sad news that Stacy has been dealing with.Click the picture above to be taken to iTunesIf you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 227: Happy Holidays Intro (0:00) News and Views (0:40) Happy Holidays! We do a tradition of opening up one book each day leading up to Christmas! Last night we read Archie: Sloth to the Rescue, a seemingly out of print book by this author. Sarah is finishing up Paleo Principles this holiday season, making those final edits! Sarah intends this book to be a definitive guide for sharing the science on paleo to convince those obstinate family members. Stacy and Matt unfortunately lost her uncle after a long illness, and Matt's brother Andrew over the past two weeks. Andrew lived with us for 14 out of the last 15 years as an uncle, a friend, an extra husband, and an extra son. We were very very close, both us and the boys, and he was only 32. He was a joy to everyone who knew him and the most full of life person we've ever known. We will miss him a ton. Please talk to your loved ones and let them know how much you love them. Andrew moved out to live with his girlfriend earlier this year, but we had just seen him on Wednesday and spent time with him just before he died and we'll cherish that time with him. Our holiday traditions! We made Monkey Bread! Unfortunately, Legit Bread mix probably won't work. Get yourself some Coconut Milk Powder to make anything you want creamy! We also love to go to the National Christmas Tree! Sarah tries to do one Atlanta touristy thing while family is in town this season. They might go hiking with their national park pass We encourage you to explore your own local cities, be a tourist, and don't have regrets about what you've missed if you move! Google your best light displays in your areas! Find the best restaurants in your area, of all price levels! There are hidden gems! We're traveling in 2017, starting with California! The boys Christmas gifts are these. We think our next show will be about New Years' Resolutions! Stay tuned! Outro (58:07)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 226: The Perfect Plate? In this episode, Stacy and Sarah discuss whether different foods should never be eaten together. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 226: The Perfect Plate? Intro (0:00) News and Views (0:40) Stacy is feeling better, but Sarah is catching up from taking care of a sick kid! Sarah now has a real Christmas tree, following in Stacy's footsteps. Stacy and Matt have a tradition of cutting their own tree with the boys, now 11 years strong! Sarah's philosophy is "Do what feels good to you, with guidance from scientific research," words we can all live by! This week's topic: Food combining! (10:04) A 14 year old girl has asked this question about food combining, an idea from other alternative diet communities about not eating some food with other foods. We had Mira and Jayson Calton on our show, and they have ideas about food combining as well. In particular, Stacy remembers Mira talking about spinach being high in oxalic acid, and therefore counteracting all the nutrients in the meal you are eating. Oxalates and Phytates are antinutrients that bind to other nutrients, rendering them unable to be processed in the body. A healthy gut microbiome can liberate those nutrients later. But it's only the acid that is able to bind to minerals. Usually in foods these compounds are already bound up, and therefore unable to bind to nutrients in other components of your meal. Our question is about ideas like only eating eating fruit by itself and building a "proper plate". Caroline (14 years old) asks, "What do you think about properly combined meals? Meaning no more than one concentrated food per meal which is anything other than fruit or vegetable. And only eating fruit on an empty stomach, raw? And what about about egg yolks. Said that eggs should only be eaten raw... And that scrambling was the worst way to have them; that would damage their cholesterol?" (17:21) We encourage people to look at the source of information, including us! Examine where they're getting their ideas and why because anyone can type anything on the internet. There are a lot of signaling hormones in the digestive system that lead you to believe that meals are best with a variety of foods: Digestion is a process of breaking food down into smaller and smaller pieces until you get to small molecules the body can use. It starts in the mouth with chewing, which is mechanical digestion, and saliva, which has enzymes like salivary amylase to begin the chemical digestion Food then goes to the stomach where stomach acid and enzymes that break down protein The small intestine receives this chyme, which activates signals to various organs to do their work, like the pancreas and gall bladder. The small intestine has three parts: Duodenum, Jejunum, and Ileum The large intestine has most of the gut bacteria and is where fermentation happens. Everything that is unable to be digested forms stool Hunger hormones are released all along the way. Adiponectin lets the brain know how much energy stores there are, as does leptin and insulin Cholecystokinin increases when we eat fats. It's the fastest hormone that tells the brain to stop eating. This is why eating fat helps with satiety. It also slows digestion to give enzymes time to work. It signals for release enzymes to be released that break down all macronutrients. And because its a problem when protein enzymes have no protein to break down, it seems like pairing fat and protein is a great idea. Oxyntomodulin supresses hunger when eating in the presence of protein and carbohydrates and slows digestions Peptide YY signals to the pancreas to stop producing enzymes and reduces hunger while helping the colon to absorb water and electrolytes. Glucagon-like Peptide 1 tells the brain to stop eating in response to fat, protein and carbohydrates from the last part of the intestine. Ghrelin is the most famous hunger hormone. When it is high, it signals the body to eat. It is secreted by the stomach when it is empty. It is kind of the opposite of leptin. Glucose, protein and fiber have the biggest signalling effect on ghrelin. For more on hunger hormones, see Sarah's post here. Because these all work in tandem, it seems that a diverse and balanced meal is the best way to go. There is no special "fruit-only" system at all. And often some detrimental effects are found to disappear when other foods are also consumed. Like the link between red meat and cancer. See Sarah's post on this here. Liz Wolfe talked about synergystically using food to be nutrient sufficient. Some vitamins need fat to be absorbed so your fat free salad dressing isn't helping. Because of Stacy's lack of gallbladder, she gets indications that eating some single foods alone don't work for her. Especially for breakfast. The other part of the question is about cooking food. Does cooking destroy things? Microwaves don't break down nutrients any more than other cooking methods do. See Sarah's post on microwaves. While some nutrients are degraded by cooking, other nutrients are formed. Plus, cooking begins digestion and is helpful to you. Humans started using fire about 1.5 million years ago and by 800,000 years ago, most food was being cooked. Evolutionary biologists tend to believe that cooking was the important adaptation that allowed us to become modern humans because it gave us extra energy stores to grow big brains and improve tool use. Cooking unravels proteins so the digestion doesn't have to. This is very useful for the body and allows more nutrient absorption. The only thing the body can't reform is Vitamin C, but cooking only breaks down about 10% of the Vitamin C Protein is best cooked most of the time. Fat does break down at very high heat, and only when isolated, i.e. cooking flax oil will oxidize it. Cooking flax seeds won't oxidize at the same heat.) Browning on meat isn't carcinogens, but char is carcinogenic. But eating vegetables will usually eliminate the carcinogenic effect. Eating a lot of vegetables helps to make sure the carcinogens are eliminated and your immune system working to take out cancer cells. Make sure you get Vitamin D, get enough sleep, reduce stress, and eat veggies to stay health. Have we mentioned how much Sarah is into vegetables? Science now saying that perhaps we should be eating up to 8 servings of vegetables a day. Fiber is the best, by the way, and it's also high in veggies. It's especially important for keeping your gut microbiome healthy. Be mindful to put things back into your diet to take care of the nutrients you are eliminating from your diet. There are a lot of pseudoscience whackadoos out there that will sell you something for their own gain, not because they actually think their odd ideas will help you. Be careful out there! Outro (58:07)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 225: Jaclyn Harwell and Managing Holiday Indulgences In this episode, Stacy and Sarah talk to Jaclyn Harwell from The Family That Heals Together on how to manage the holidays, how to indulge, and how to stay on a healing track when everything around you is begging you to fall off. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 225: Jaclyn Harwell and Managing Holiday Indulgences Intro (0:00) News and Views (0:40) Stacy has avoided the flu lately, ducking and jiving like an Argentinian boxer! Must be that collagen, sleep and veggies! Meanwhile, Sarah's trying to get her book ready for print! Preorder Paleo Principles now! Sarah and Stacy both seem to notice that they get sick less frequently, particularly with stomach bugs, than they did pre-paleo Our guest today: Jaclyn Harwell from The Family that Heals Together! (6:02) We're going to talk about how different families approach the holidays! Illness goes up during the holidays. Not just because of indulgences, but because of stress and other factors as well! Jaclyn started her blog because of all the healing in her own family thanks to paleo As a teenager, she had a ton of health issues like joint pain, excessive tiredness, and hyperthyroidism Her first son had things like eczema and allergies. As a family, they started making small changes to improve their health and saw improvements, but they weren't paleo yet. Her oldest son started to show signs of ADHD and anger issues and she was still not feeling great. After third child, they went sugar and grain-free and it suddenly got her and her family's health back on track. She feels that this diet is worth all the effort it takes to get it on. Jaclyn last year was trying GAPS diet around the holidays, and made the decision to enjoy the holidays without going off the track. This year, she will be able to indulge a little more. Sarah recommends breaking down changes for improvements into small increments, like going to bed fifteen minutes earlier to gain almost 2 hours of sleep per week. Jaclyn says that perfectionism defeats the inspiration to make any changes at all. Small increments will always be better than nothing! Don't let perfect be the enemy of good! Figure out your priorities in your life first, then you can determine what you can indulge in. Only you can determine this, so there is no Black and White answer. Sarah defines people as either people who prefer to abstain entirely and people who are able to make occasional indulgences. She asks herself whether a choice will set her on a slippery slope or not. (By the way, my egg nog obsession proves that I should abstain entirely.) Sugar is a chemical that affects the brain and hits your pleasure centers. It's very addictive! Unlike drug addiction, you can't quit food entirely or you'll die. We all want to participate in the social and emotional aspects of the holiday without losing our healing. Jaclyn has a ebook called Nourishing Holiday to help you through the holidays. Also see Danielle Walker's Against All Grain Celebrations! Stacy recommends not losing the emotional and social part of the holidays because you are too obsessed with the physical aspects of the food. Practice will help you to climb back up your slippery slope and resetting after indulgences. Focusing on lifestyle factors and making sure to be nutrient sufficient will help you to keep indulgences in control as well. Jaclyn says to know your limits and keep within them to stay healthy Really great recipes that will feel like indulgences will help you stay on track. Keep your stress low. Don't do activities or too many activities if they're not going to keep you healthy. Find Jaclyn on Social Media! Nourishing Holiday Her Blog Her Facebook Her Instagram Her Twitter Stacy and Sarah remark that they can't get too far into Twitter, though you c an find them both on there. Twitter is a scary, but wonderful place. Check out her guest post on Real Everything on Dessert Raviolis! Outro (44:43)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 224: Kids' Sleep Health   In this episode, we discuss kids' sleep habits. Stacy and Sarah talk about their own experiences, what kids actually require and how to address sleep issues. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 224: Kids' Sleep Health Intro (0:00) News and Views (0:40) This is another unfortunate lost episode re-recorded! Tada! We're hoping it's just as good as the lost episode! We don't do a ton of children's health topic, but here's one just for you parents! There's a ton of competing advice on parenting and it's hard to wade through it all. The Louis CK clip is here from Chewed Up in 2008. "If you're skinny, I go to jail! Do you understand?!" Sarah had two different kids requiring two different approaches. Parenting is like that: you need to come up with strategies to fit your own situation. School starts pretty late for Stacy, meaning Cole will sometimes sleep until 8:30 while Sarah's school starts early, requiring earlier bedtimes. Preteens are hard! They start to roll their eyes at everything. Sometimes you can be a great parent who handles situations perfectly. Sometimes you're Yelly McYellsalot. The most important thing about parenting is trying hard to do right. Let go of your guilt! You are a success as a parent if your children can afford their own therapy when they grow up." -Sarah's Mother-in-Law Again: we are not health or mental health professionals and our advice is in no way professional advice. We're just telling you our experiences and the experiences we have hear about. Chrissy Says: "Hello and I am so glad that this forum exists where I can put this question! Thank you for doing the work that you do and sharing your knowledge! My question concerns my daughter who is 8 years old. She has just undergone a sleep study because this summer I noticed she was sleeping 14 hours each night and still feeling tired during the day. Her attention and resilience to stress can vary, but this is like most kids. Her orthodontist and pediatrician have all commented on her large tonsils. We haven't reviewed the sleep study with the doctor yet, but I am concerned if they recommend a tonsillectomy for her. Her oxygen saturation was 92 at the lowest during the night, she does snore and if it could help her function, have more energy and focus than I am all for the surgery. However, I am worried about any repercussion to her thyroid because I have hashimotos and thyroid AI and dysfunction run in both my family and my husbands. I am careful about her diet and other exposures because of this and my next step will be to get her thyroid tested as well, but the pediatrician didn't see this as a potential issue because she is growing fine. My question is if there is any basis for concern regarding the tonsillectomy and its negative affect on her thyroid and if there is any knowledge you can share that might help guide this decision. Thank you for considering this question!" There is aparently one study from the 60s in Italian with no accessibility and no follow up or references back that implies a slight increase in thyroid issues after tonsillectomy, but it doesn't seem like that was definitive or held up. Probably a small group observation only. There is a connection between swollen tonsils and Grave's Disease (overactive thyroid), but there's no reason to think that the removal of the tonsils causes thyroid issues at all. With a history of autoimmune issues, getting a thyroid panel before surgery makes sense if you have the time (i.e. if there's not a serious emergency requiring you take action immediately). Always go with the "Save my kid's life" choice; that makes you a good parent! Sarah's daughter had obstructive sleep apnea and had three sleep studies when a toddler. She desaturated to 70% O2. Super low! But because it was only a short time and recovered quickly, was not considered a big issue at the time. He apnea was caused by a physical issue: a curl in her epiglottis (the part of your throat that closes during swallowing to prevent food from going to your lungs) plus acid reflux from gluten and dairy. Listen to the doctor's recommendation! By the way, obstructive tonsils is a very common reason for childhood sleep apnea. What do tonsils do? They sample foods to prepare the body for immune reactions. Studies show that up t0 50% of kids awaiting tonsillectomies have their tonsils shrink back down after a dairy free diet. Maybe the other 50% just haven't found what their food trigger is. We have to find a balance between seeking to find out the best natural solutions for your body and using the advice of medical doctors to prevent bigger health crises. Stacy had her gallbladder removed. While she wishes she had known what she knows not about her issue growing up, she still doesn't regret her gall bladder surgery because it was at the time a serious issue! Obstructive sleep apnea increases chances of autoimmune disease by 50% in adults. Getting good sleep is very important! The health detriments of not enough sleep get scary very fast! Jenny Says: "Bedtime is like World War 3 over here. What tips do you have for helping children get to bed, stay in bed and fall asleep? Also want is the optimal hours of sleep kids should be getting?" The list of sleep requirements: Newborns (0-3 months): 14-17 hours of sleep Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Preschoolers (3-5 years): 10-13 hours School Age (6-13): 9-11 hours Teenagers (14-17): 8-10 hours Adults (18-64): 7-9 hours Seniors (65+): 7-8 hours Stacy reflects that often she finds that he lazy parenting instincts ended up being the right choice. When Cole was a toddler, about 2, he was nursing to sleep every night in her bed. When Stacy was pregnant with Finn, she couldn't stand this lack of personal space anymore, so decided to transition him away from this habit. We set up a bedtime routine with Cole at that moment and continued it with other boys. Wesley slept through the night at only a few weeks old, which Stacy attributes to paleo. Routine and consistency is very important in all aspects of parenthood. Even adults have bedtime routines (like watching TV or reading or wearing special glasses). Teaching your kids to expect this routine will help them get to sleep. Books, teeth and bed is our routine these days. Cole and Finn both read to themselves for a little while before bed. The key for us is to check in the morning to see if lack of sleep has turned them into jerks. Stacy also prepares them for special "stay-up" nights with earlier bedtimes and naps. You will inadvertently set up expectations for them. Be aware of this and think if you'll want to continue this routine in a year or five years. Because they grow up! Sarah was forced to implement a lot of techniques because her daughter had sensory processing disorder that made it difficult for her to wind down for sleep. She got overwhelmed by too much input. Sarah used Happiest Baby on the Block's Five S's: Swaddle, Sideways, Shaking, Sucking, and Shushing Sarah rocked her baby for 45 minutes for 20 minutes of sleep, so took to wearing the baby to get her to sleep. Sarah took to turning off all the lights in the house after dinner to try to get her body to accept night time. An elaborate sequence was able to be simplified as the got older. Our shower podcast can be found here. Sarah never has late nights because she's found her kids can't sleep any later than they do. She focuses on consistency and makes up sleep debt by earlier bedtimes. If you miss the window when they are tired and calm, actually going to bed will be harder. Sarah has found that sugar too late is a problem for sleep, but carbs with dinner is great for sleep. Blackout curtains, red nightlight, and white noise machines also help. Check out Go To Sleep by Sarah for more details Make sure there is a positive association with bedtime so they don't fight it. Sarah makes sure that bedtime is a time for one on one time. Bedtime is also non-negotiable. The time is the time. It is not your responsibility to make your child into a certain person, they already are the person they are. Your job is to help them be their best self. Explain to your kids why things are the way they are. It empowers them. Stacy used the Usbourne's See Inside Your Body book to explain why the body is how it is and what they can to to be healthy as early as 2 years old. Take time to work towards your sleep goals with your kids because they have a hard time changing on the spot. You can preorder Paleo Principles RIGHT NOW! You can find out more here. Stacy says, "GO SHOP ON AMAZON!" Reminder: We're not making more items that say "Healthy Inside and Out" other than the mugs. And Stacy and family are going to the west coast! If you have recommendations, email us! Especially nature and family friendly stuff. Outro (57:38)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 223: The Paleo Family Toolkit In this episode, Stacy and Sarah discuss the Paleo Family Toolkit that Sarah put together plus what they are thankful for!Click the picture above to be taken to iTunesIf you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 223: The Paleo Family Toolkit Intro (0:00) News and Views (0:40) Sarah now has a cover for Paleo Principles! You'll see it soon! Over 200 recipes and all the science! Expect it in May! And Sarah is now 40! Happy Birthday! Are you ever really grown up? No, you always have something to learn. The Paleo Family Toolkit is here! Full of content focused on families and parenting There are cookbooks, guides, resources for kids as well as audio and video interviews! Stacy and Matt are in it, as well as Robb Wolf, Mark Sisson, Danielle Walker and more! Anything you need to know about parenting and families from pregnancy to college will be in this package! There are also a ton of great discount codes as well, including many that can be used internationally! 40+ ebooks, 50+ discounts, 12 interviews, and many other bonuses! Discounted from over $1000 to $39! The site is now well organized and downloadable individually and permanently! You'll also probably find some resources you've never heard of before! Check out Stacy's live video for more information on deals this weekend! And don't forget Small Business Saturday! Shop small instead of big box stores! The Healthy Inside and Out Mugs are sold out. Thank you for your support What are we most thankful for? Sarah is thankful for her health and her family. She's taken on many projects but her health has stayed together this year thanks to the support she's gotten. And also chocolate Stacy is thankful for Pukka Cinnamon Licorice tea, which she's had every night since she found it. Stacy is also thankful for perspective she gained during the difficult first 2/3 of the year she's had. Even if she couldn't lift anymore, she's able to do so much and could change her life to what she wants to do. Outro (44:28)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 222: Resistant Starches, Finally!   In this episode, Stacy and Sarah finally share their thoughts on supplementing with resistant starches! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 222: Resistant Starches, Finally! Intro (0:00) News and Views (0:40) As we referenced last time, this is our cursed show that we've never been able to make happen! But here it is! This week is Sarah's 40th birthday! Everyone Celebrate with her! Sarah's new website is up now! Check it out! Everyone sing along with "Let it Go!" Stacy returned from Seattle and did a ton of paleo fun with her paleo friend! Check out Instagram for more! Zinc! Such a valuable nutrient! Question from Tamra: "Hi ladies , I keep hearing about resistant starches being a great thing for digestive health. The only problem is, the best sources seem to be foods and starches that are not allowed on the AIP - raw potato starch, rice, and legumes. Do you think that resistant starches are important for people who are struggling with autoimmune disease, and if so, what is the best way to consume them?I'm nervous about green bananas, plantain flour, green banana flour, and cassava/tapioca starch, as my gut has been sensitive to most isolated kinds of fiber that I have tried in the past, as well as green bananas." There's nothing wrong with experimenting and figuring out what's going to work for you! Probably we're not used to these processed foods and they won't sit well with people. Resistant starch has entered paleo from other alternative health communities. There does seem to be some benefits found in small studies: lower risk of diabetes, heart disease, cancer, etc. But these benefits are found in all fiber. Resistant starch is a readily fermentable fiber that doesn't absorb water, changing how it is processed. Four different types of resistant starches: Resistant starch one from nuts, seeds, and legumes is bound in cell walls Resistant starch two is molecularly structured to be resistant, but changes in cooking. Found in raw potatoes and plantains Resistant starch three is retrograde starch which is not resistant when heated, but returns when cool. Resistant starch four is man made. Most studies are on resistant starch two. Resistant starch two is fermented higher in the intestines, not in the colon where you'd want it to be so that it is beneficial. But if you add another starch, it delays that action so it is more beneficial. What you want in your gut is a diverse microbiome. So you have to feed them a variety of fiber. That's why we recommend whole food sources over supplements. Some supplementation can cause problems, including dramatic increase in the growth rate of tumors. Big problem! We think the best reason to supplement is if you are deficient in a particular microorganism that eats resistant starch. Whole foods are best because it works synergistically in your body and have a ton of other benefits and nutrients You probably shouldn't immediately stop if you've been supplementing because you made see a die off of the gut microbiome. Slowly reduce your intake of 5 days or so while increasing your vegetable intake. Expect gut reaction! Diarrhea, constipation, gas, borborygmi, etc. might occur Beware of thinking you can replace vegetable consumption on a low carb diet and replacing it with fiber supplementation. The average American gets 8 grams of fiber per day when you should be getting 25-38 grams. Hunter-gatherers are getting 35-50 grams. Crazy! Eat your veggies! Fiber is not an essential nutrient, but it is so so so important for overall health! Check out Stacy's post on "How to Enjoy Bacon without a Gallbladder" You can eat fiber even if you have a health issue like Crohn's Digest fiber better by cooking longer, blending, or switching to a better digested option. Chew better! Don't see chewing as an unnecessary step in the eating process. Thoroughly chew! Count if you must! Don't drink during meals. Washing down your food dilutes stomach acid and encourages you not to chew. The show is released! Everyone celebrate! Outro (48:17)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices