Esther Blum is a registered dietitian, holistic nutritionist, and author of Eat, Drink, and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Voted best nutritionist by Manhattan Magazine, Esther has appeared on the Today Show, FOX-5 News, ABC-TV, and Good Day NY. She is frequently quoted in Time Magazine, The New York Post, The Los Angeles Times, In Style, Martha Stewart Weddings, Bazaar, Self, Fitness, Marie Claire, and Cosmo.
Cavewomen Don't Get Fat: The Paleo Chic Diet for Rapid Results
01:50 Esther’s Paleo Inspiration: After the birth of Esther’s son, she developed a terrible case of insomnia. She had been gluten free for a long time, but hadn’t done paleo. When she took the plunge, her energy levels rose and she has more mental clarity.
02:56 Paleo Definition: Paleo is a plant-based diet that mirrors, as much as possible, the paleo hunter gatherer diet using organic and locally grown foods. There is lots of protein from pastured meats, eggs from pastured chickens, wild caught fish, and other wild game. There are lots of quality fats from avocados, nuts, seeds, coconut, coconut oil, and butter (if you can tolerate dairy). It also includes lots of fruits and vegetables. The fruits and vegetables alkalinize the acidity of meat. Even pastured meat can cause hormonal disruption in our bodies. There needs to be balance.
07:35 Paleo Breakfast Ideas: Esther’s first focus with a patient is restoring neurotransmitter health. Start with a paleo breakfast. A vegetable omelet with some bacon crumbles and maybe avocado is a good gateway into paleo. Spinach or celery and water can make a good green juice breakfast. Celery juice builds HCL. Move on to poached or canned salmon with avocado and tomato. Add some berries. Get color in your food. Get live food. Maybe you could eat leftover steak or meatballs with nuts and berries. If you are in too much of a hurry, grab a handful of nuts or drink some whey protein in almond or coconut milk with some cocoa powder.
09:54 Healthy Fats: Our brains are 70 to 80% fat. We need to eat fat to make our hormones. The right fats quench inflammation, quench migraines, menstrual cramps, headaches and obesity. Body fat is an inflammatory process. Fats keep us feeling fuller for longer and make food taste better. Esther cooks with olive oil and coconut oil. Women should eat at least one avocado per day to balance their hormones. Avocados are also a good source of fiber. If you increase your fat intake, but do not lower your carb intake, you will get fat.
12:41 Saturated Fat: Grass fed beef contains saturated fat, which we need. It is rich in omega 3s because they are eating grass.
13:34 Snacking and Lunch: Esther has 3 small meals and 3 snacks each day. Have a piece of fruit or a handful of nuts or shredded coconut for snack. Lunch can be as easy as breakfast. You can still eat lean protein and vegetables when eating out, though it may take a few adjustments to the order. While traveling, healthy snacks may be enough. Unless you have celiac, Crone’s or severe intolerances, you generally won’t be fully grain free. White rice is easier to digest than brown rice. Mike likes forbidden rice.
22:10 Happy Hour: Red wine has about 4 grams of carbs and turns into sugar. It has polyphenol antioxidant benefits. Spanish red wine is from grapes raised higher in the mountains with thicker skins and greater antioxidant content. Organic wines are less likely to give you a hangover. A clean gluten free alcohol like vodka on the rocks or with soda is better than sugary drinks. Alcohol disrupts women’s hormones. Alcohol pauses fat burning. If you are having alcohol with dinner, the alcohol is your starch.
25:56 Dinner: Find your unique carb tolerance. When you have not been active, you are more insulin resistant could go all day with vegetables and a piece of fruit or two, and focus on protein and fat. That’s 0 to 1 servings of carbs per day. On workout days, you have earned your carbs. You will be more insulin sensitive. On the second half of a woman’s cycle is more insulin resistant. Keep your HEC in check: hunger, energy and cravings.
27:39 Paleo Cleanse/Detox: Esther does not believe in detox in a box. We all need to increase the volume of greens we consume. She recommends cleaning the liver with spirulina or barley grass. Fresh green juicing is even better.
28:51 Liver Support: Our liver is where estrogen and progesterone are detoxified. The liver is like a washing machine. It has its cycles. It takes toxins and turns them into water soluble toxins so they can be excreted by the body. Chlorophyll is one molecule away from iron molecules, so chlorophyll and greens are great blood builders.
29:58 Acid/Alkaline: Vegetables and fruits are alkaline. They cut inflammation in your body. They have protective antioxidants. Red meats and too much protein can be acidic. Heavy meat consumption can lead to constipation and a sluggish liver and digestive tract.
32:13 Detox Your Life: We need to make a conscious decision to detox our life. We release things that no longer serve us or are a time suck. It is okay to say “no”. Technology detox is imperative. Cutting down on checks of email and social media protects your time. Surround yourself with people who are a direct reflection of your own values, and people who build you up and keep your best interest at heart. Your happiness radiates at a cellular level. Happiness and gratitude are more important than even the food you eat.
38:25 Dinner/Desert: Dinner can be very simple. Use bitter raw dark chocolate and some quality ingredients. Esther makes a chocolate mousse using coconut cream, honey, cocoa powder and vanilla, topped with raspberries. Sweeteners like honey, stevia or dates are fine in moderation. Esther has lots of recipes in her book.
44:22 Esther’s Favorite Nutrient: Greens are the best thing you can consume.
45:21 Esther’s Elevator Pitch: Stop allowing GMOs into our food supply. The pesticides and herbicides that we consume from our food live on inside us.