Wellness Beets Episode #29: Is Dairy Worth Eating? Is Raw Milk Safe? And Living in Rural Areas

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Dairy Tolerance
We talk about all the different dairy options, which are worth eating and which ones are best to leave behind. We also discuss the extra nutrients that you can get from grass fed dairy products (butyrate, phytanic acid, trans palmitoleic acid, and conjugated linoleic acid, fat soluble vitamins A, D, E, and K) and why it makes sense to drink full-fat dairy when it comes to nutrient density. Lastly, we go through how to figure out if you can tolerate dairy and how to slowly incorporate least to most allergenic dairy products to see how you do.

Book Recommendation: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz

Listen to Wellness Beets Podcast #6 for tips on Dairy Substitutions.

 

Raw Milk
We discuss the raw milk debate and whether it’s worth incorporating in your regular diet. We talk actual numbers as reported by the CDC comparing raw and pasteurized dairy products…and how that compares to other food poisoning numbers.  We also talk about the difficulty in reporting real numbers and where to find raw milk around you.

Resources:
The numbers according to the CDC
Chris Kresser on how dangerous raw milk really is
State Map of Raw Milk Laws

 

Real Food in Rural Areas
We talk about where to find good quality food when you don’t live in a large city…and how easy it can be! We talk about tips and tricks for finding cheap, locally sourced amazing food from natural food stores, how to become best buds with your grocery store manager, and how to find farmers in your area.

Resources:
How to find local farms using EatWild.com
US Wellness Meats
Thrive Market
Shopping lists from Balanced Bites

 

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Wellness Beets – Episode 4: Liver, Eating Out, and Dinner Parties

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Preparing Liver:

Liver is loaded with the fat-soluble Vitamins A, D, E, K (D and K2 more prevalent in grass fed sources) and a whole bunch of the B vitamins. It’s also really rich in iron and many micronutrients (magnesium, phosphorus, zinc)

Great for skin health, gut health, and long-lasting energy levels.

The liver processes toxins…but the liver DOES NOT store toxins (toxins are either excreted or stored in the fat of animals).

Chicken and lamb are more mild.  The work simply sauteed in lard/bacon fat/ghee, with onions, garlic, and mushrooms.  

Beef liver needs to be soaked in ice water with lime for about 6 hours-overnight in order to decrease the metallic aftertaste.

All livers can be paired with lots of strong flavors: garlic, onions, bacon, rosemary, thyme, sage, dry white wine; chicken liver mousse with coconut cream, lard/bacon fat and fresh herbs is can be found at this link.

Ways to hide it in other foods: burgers, meatballs, meatloaf, homemade sausage, bolognese sauce, chili, and taco mixes.

How Alex makes it and hides it in other foods

How Brittany makes it…so delicious!

One of our other favorite recipes is by The Paleo Parents: Chicken Liver Mousse

How often we eat liver: Brittany makes it about once a week and Alex makes a big batch and eats liver every day for a week straight, after which she takes a break.

We also talked on the subject of bone broth:

Here’s is Alex’s Never-Ending Bone Broth Recipe

Here is Brittany’s Bone Broth Recipe

 

Eating Outside the House:

Set your absolutes: know what you absolutely can’t eat and then figure out where you’re ok making concessions based on how you handle the food and your social situation.

Ask questions until you’re comfortable with the answer.

Tell the server it’s a food allergy rather than a preference or says it’s a doctor prescribed diet.  Make a joke about “tipping well for being a high-maintenance customer” (Alex’s go-to move) so that they know they’ll be well-compensated for any extra work they have to do on your behalf.

Don’t show up hungry and always bring a snack with you in case of emergency–carrots, jerky, sardines, apples are Brittany’s favorites.

Look up the menu of the restaurant ahead of time.  If that’s not possible, focus on vegetables and meats.  We both like big salads with protein, avocado, olive oil, balsamic vinaigrette/lemon juice, and possibly cheese for Alex. Steaks/chicken/pork and potatoes are Alex’s go-to non-salad option.  As for alcohol, Brittany normally abstains entirely and Alex gets ciders or vodka/club soda/lime.

For a handy PDF of how to prepare for eating outside the house, click here.

Dinner Parties:

If you’re going to someone’s house, plan ahead to bring your own dish and possibly dessert.  Calling ahead is optional but is a nice touch. Bring ahead meals include Bacon Wrapped Figs, prosciutto wrapped melon, sliced meat (and possibly grass fed cheese) platter, assorted olives, assorted salted and dried nuts. For dessert, Alex likes to bring Paleo Carrot Cake and Chocolate Covered Dates. Brittany likes to bring Honey Marshmallows and Maple Glazed Pumpkin Spice Bread.

When it comes to pressure from friends and family members,“that food makes me feel bad” is an easy, non-negotiable, and conversation-ending phrase. Not making a big deal of your “restrictions” is great and getting something with extra avocado and possibly bacon makes your meal more filling.  Alex usually plans to make up any “deprivation” feelings that might occur at dinner with a delicious treat at home afterwards.  We cover this in great detail, so make sure to listen to the recording for all the nitty-gritty, soul-bearing details.

 

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Wellness Beets – Episode 3: Body Alignment, Natural Movement, Changing Food Preferences, and Going Nutty Over Nuts

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Alignment and Natural Movement:

Hear about how we set up our home offices: Brittany does more standing, Alex changes up ways to sit on the floor.

Movement throughout the day: incorporating movement into breaks, our take on treadmill desks, functional movements and varied positions, setting timers, and the importance of being outside.

Grounding mats: read more about them on wellnessmama.com

Get your free Daily Movement Reminder Cheat Sheet! You can post it up in your work station or at home in order to remind you to incorporate more of these techniques in your life.

 

Changing Food Preferences:

Making changes from breakfast can be the most challenging thing.  Here are our oatmeal-type alternatives:

►9 Paleo Oatmeal Alternatives up on sparklekitchen.com 

►Paleo Pumpkin Mash

►Cranberry and Spaghetti Squash Mash

Alex’s experience with Paleo Baked Goods when first starting Paleo and how Brittany went way too low carb: feeling satiated from good carbs and fat sources (sweet potatoes, ghee, coconut oil) can set up a better baseline for making new, positive food choices.

Changing food preferences in family: exposure, hiding things appropriately, no pressure, and trying a bite.

How to make changes slowly.


Nutty Over Nuts

►Nuts are designed by nature to protect themselves; because of this, they are quite difficult to digest.  This difficulty in digesting stems from phytic acids, missing enzymes, and how minerals are bound.

►Other nut considerations: omega 6s and inflammation, as well as co-processing with unstable oils.

►How to prepare nuts in a more digest-friendly way: soaking (for about 8 hours), sprouting, dehydrating, and roasting.  More on how to sprout buckwheat.

►Almond flour vs Nut Butters

►Fun cashew fact!

►Nut recommendations: use an elimination diet to find your perfect balance, as well as sourcing and preparing as needed.

►Alex’s favorite use for nuts: homemade Larabars!

►Important legume considerations and comparison to nuts.

►Find the helpful guide on Brittany’s blog, Not Going Nutty Over Nuts.

 

We love questions! Send us yours at wellnessbeets@gmail.com

Did you enjoy this podcast?

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