Updated Paleo Friendly Restaurant list!

PALEO: Out & About!


It's pretty easy to find a Paleo friendly restaurant in the Reno area and we have decided it would be highly beneficial to everyone if we posted up a list of the local eateries that have Paleo options.  We have updated the list with suggestions from the community and some more places we have found in our travels!


Eclipse is a delicious pizza place with a running and biking theme in a casual and friendly  environment.  All you have to do is order any pizza and say you want it Paleo style!  They will make the crust out of pepperoni and you will be delighted with the result.  On top of this they have some really interesting names for their pizzas, some of which are the mustache ride, the iron man, and the situation.  Inside tip:  check the website for their secret menu!


Burgers and sweet potato fries!  What more can anyone ask for?  Burger Me! has a commitment to quality, sustainability and local farms.  Any burger on their menu can be ordered wrapped in lettuce, which is completely delicious and more so than with that dirty bun.


A good choice if you're in a hurry and need a paleo unwich in a hot second, because these guys are quick like lightning!  For the Paleo enthusiast you'll just need to pick a sandwich from the menu and tell them that you would like it as an unwich.  They will then make it completely wrapped in lettuce for you in about 12 seconds!


Amazing BBQ place that even has sweet potatoes!  You can ask for the local menu complete with free range chicken and other delicious morsels.  You cant go wrong with some meat and a sweet potato!


Literally the greatest omelettes in the entire world!  Breakfast here is always Paleo and you can sub the potatoes for a fruit cup filled with berries!  


Quality, Local and delicious food customizable to your paleo desires.  We highly recommend this place to any paleo enthusiast!


Grass fed burgers, lamb and they are always willing to do whatever they can to substitute sides to make your meal as paleo as you want it to be!


Located in the shell station on Lakeside and Moana offering delicious lettuce wrapped sandwiches


Ask for the naked tri tip, which is tri tip on lettuce with onion, tomato and basil pesto.  Delicious!  

Great Full Gardens Midtown
Excellent establishment offering quality food and menu options that include the Paleo lunch bowl and many other offerings.  Definitely check them out!

Batch Cupcakery 

Paleo cupcakes...Enough said!

SoDo Reno

Many Paleo offerings, a very friendly staff and a great atmosphere make this one of our favorite Paleo friendly establishments!  



What are your favorite Paleo dining establishments?  Let us know in the comments so we can visit them and give them a good review!

You've got questions....We've got answers!

Our questions blog post!  Here are the questions and answers we received:

What does a strict Paleo day look like for the StoneAgeFuel crew when trying to lean out?
  • Breakfast:  Scrambled eggs with spinach, onion and mushroom or any veggie of your choice with a small amount of lean ground turkey.  Cooked in Coconut aminos.  
  • Lunch:  Spinach salad with 1/2 a chicken breast or a can of tuna, veggies 
  • Dinner:  Chicken breast or Salmon and lots of veggies or Spaghetti squash noodles with ground turkey.
  • Snacks:  Veggies (celery, carrots, broccoli, peppers) and coconut flakes
What are your thoughts on the Fish Oil scare?
  • In our opinion the media decided it would be a great idea to scare a lot of people and make headlines with this one.  There is still too much evidence in many other papers showing that Fish Oil is safe and effective.  Don't let one paper the media ran wild with ruin your health.  
  • Here is a great piece on the Fish Oil scare.
What can I do about tight ankles and calves?

Why take Probiotics and what are they anyway?

Probiotics 
Probiotics are live microorganisms that have a beneficial effect on the host.  The most common organisms are Lactic acid bacteria and bifidobacteria.  Fermented foods are your best choice for probiotic supplementation, but if you don't eat or don't like fermented foods then a supplement is also acceptable.

In our gut there are an estimated 100 trillion microorganisms and over 500 different species.  Most of these microorganisms provide us with immense benefits such as keeping harmful microorganisms in check, aiding the immune system, helping with nutrient absorption and aid in digestion.  Probiotics are especially helpful in treating gut issues such as irritable bowl syndrome, diarrhea, ulcerative colitis and Crohns disease.  They may also be very helpful in treating yeast infections and urinary tract infections.  Finally our beneficial gut bacteria seem to play a large role in obesity and diabetes and treatment and prevention of these issues.

We generally develop issues in our beneficial gut bacteria through the use of antibiotics, because they tend to wipe out all microorganisms including the beneficial ones and this provides and opportunity for opportunistic pathogens to invade and compromise our immune system.


We like Jarrow probiotics and specifically Jarrow plus FOS (Fructooligosaccharides ie prebiotics).  FOS stimulate the growth of beneficial bacteria while blocking the growth of potentially harmful bacteria and they also enhance magnesium absorption.


This study points to the idea that probiotics may reduce diet induced obesity and modulate inflammation in mice.

This study suggests that fat accumulation was significantly reduced by multi strain probiotics over single strain probiotics.

Why are Magnesium and Fish Oil Important?



Magnesium
-We use Natural Calm
-Magnesium is the best supplement for fixing sleep related issues that many people in todays society face.  This is because Magnesium has a calming effect on the nervous system and improves sleep by decreasing the levels of cortisol in the body.  Cortisol is a stress hormone that causes the accumulation of fat near the lower abdominals.  Magnesium also plays an important role with calcium.
Calcium helps muscles contract and magnesium helps muscles relax.  Without adequate magnesium we experience nighttime cramps that can often painfully wake us up.  Supplementing with magnesium can help to alleviate these cramping issues. We are generally deficient, because magnesium is most commonly found in nuts and seeds and we just can't eat enough to get the required amount of magnesium we need from these foods.  Other issues associated with magnesium are issues with headaches, sleep, cramps and inflammatory related or autoimmune diseases.
Our recommendation for supplementation with magnesium is to start by taking 0.5g and up it 0.5g each week until you are at week 2.  The reason we do this is, because it is a diuretic and we want you moving and not confined to a toilet!
This study shows a deficiency in magnesium is a risk factor for osteoporosis.


Fish Oil
-Fish Oil is derived from the tissues of oily fish and is comprised of both EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid).  The other form from nuts, seeds and oils is ALA (alpha-linolenic acid) and is less ideal as ALA is unusable and must be converted to EPA/DHA in order to be in a usable form for our bodies.  EPA and DHA have been shown in numerous studies to lower triglycerides, heart attacks, lower build up of arterial plaques, reduce inflammation, lower the risk of heart disease, stroke and lower blood pressure.

We like Nordic Naturals, Carlsons and Stronger Faster Healthier Fish Oil.  Though if you're on a budget any brand will do and Nordic Naturals and Carlsons can be found relatively easily locally!  If you have been following a paleo diet for 30 days or more and feel pretty good then we recommend taking ~2g a day.  If you are experiencing inflammatory related issues and are just starting a paleo diet then we recommend taking ~4g a day for the first 30 days.  

Wednesday, April 17, 2013

Strength:
2 Cleans every 30sec for 8min @65%

WOD:
8min AMRAP
6 Muscle Ups
12 Box Jumps 24/20
18 GHD Sit-ups

StoneAgeFuel Update!

Chandler will be giving a basic Paleo lifestyle lecture to MOPs (mothers of preschoolers) in Reno on Wednesday evening. If you or your organization is interested in a Paleo or evolutionary health lecture let us know here or email us at info@stoneagefuel.com

Vitamin D and why it's important!


Vitamin D
Vitamin D is a group of fat soluble secosteroids responsible for intestinal absorption of calcium and phosphate.  Vitamin D is absorbed by the skin and must first undergo hydroxylation in the liver by D-25-hydroxylase (25OHase) to 25(OH)D.  25(OH)D then undergoes further hydroxlyation in the kidneys by 25(OH)D-1-OHase to form the biologically active form of vitamin D 1,25(OH)2D.  1,25(OH)2D then stimulates intestinal calcium absorption.  Without vitamin D only 10-15% of dietary calcium is absorbed and only 60% of phosphorus is absorbed this is why it is crucial to get your vitamin D, because Vitamin D enhances calcium and phosphorus absorption by 30-40% and 80% respectively.  Without vitamin D your calcium intake is mostly unusable and this explains the perplexing issue in the industrialized world today that we have a very high calcium intake, but also very high rates of osteoporosis and ties into the fact that vitamin D deficiency affects nearly 50% of americans in our modern society.

We highly recommend sitting in the sun for 5-20 minutes three times a week.  Supplementing with synthetic Vitamin D may not metabolize as efficiently as direct exposure to sunlight and wearing sunscreen with an SPF of 30+ reduces vitamin D absorption by more than 95%.  Its best to get exposure without the use of sunscreen in order to get a good amount of vitamin D absorbed in your body.  If you are not able to get in the sun then a tanning bed for 5-10 minutes 3 times a week is also acceptable.  Finally If you cannot do either of the above then you should supplement with a natural source of Vitamin D3 and we recommend Stronger Faster Healthier or some Cod Liver Oil.  You should try to get 1000-2000IU a day of Vitamin D3 from supplementation.

The take home message for vitamin D?  Get it from the sunlight without lathering on sunscreen, but you only need 5-20 minutes depending on how dark you are.  The darker you are the more exposure you will need to sunlight.  There is evidence that increased vitamin D will slow or eliminate the possibility of cancer and it far outweighs the potential drawback to increased sun exposure.

-This study points to the idea that with low levels of vitamin D are associated with increased rates of osteoporosis, reduced calcium absorption and increased bone fracture risk.

-For those of you wondering if increased sun exposure will increase the rates of skin cancer.  Here is a study that indicates that increased sun exposure and in turn increased vitamin D levels leads to improved cancer prognosis and the potential health benefits far outweigh the potential adverse effects of sun exposure.

-This study indicates that increased vitamin D from the sun or tanning beds reduces the risk and/or prognosis of internal cancers.