Out N About
Out N About
Embracing Your Inner Caveman – Natural Food for Better Health
By Andrea Conway
The fundamentals preached by today’s nutrition and fitness experts have remained consistent for decades: eat a healthy, balanced diet and get plenty of exercise. But while many people will join a gym or take up a sport to satisfy the exercise requirement, the “healthy, balanced diet” part isn’t always easy.
Surprisingly, the answer to this conundrum has been around, literally, for ages. The Caveman Diet is a lifetime way of eating that focuses on consuming all-natural foods that humans originally had to hunt for and gather: lean meats, seafood, fruits, vegetables, nuts and seeds. Also known as the Paleo Diet (named after the Paleolithic Era when cave people lived), the Caveman Diet is gaining increased attention from those who swear by the enhanced athletic performance and overall wellness it provides.
Processed foods, additives, preservatives and other chemicals weren’t a part of anyone’s diet in pre-historic times. Our ancestors hunted wild animals for meat, fished from lakes and streams and plucked vegetables out of the ground. Everything was fresh, pure and consumed almost immediately. Today, we can take advantage of many of the same types of food and feed our body a more natural diet. Best of all, the hunting and gathering has been done for us, so we don’t need to do battle with a wooly mammoth to get dinner on the table.
What to Eat
The Caveman Diet offers a great deal of flexibility and features alternatives that allow for more “haves” than “have-nots.” Basic food choices might include:
Lean Meat – all visible fat should be trimmed before cooking. Examples include London broil, flank steak, extra lean ground beef and top sirloin. Lean pork chops and pork tenderloin are also acceptable. Poultry breasts are a good choice, but only with skin removed.
Seafood – is a strong part of the diet. Boiled shrimp, tuna, salmon, lobster, red snapper, Dungeness crab and steamed clams are all good options.
Nuts and Seeds – includes all nuts with the exception of peanuts. Try flaxseed, sesame seeds, almonds, hazelnuts, walnuts, pecans or pine nuts.
Fruits and Vegetables – that grow on trees, vines or in the ground are all good choices. All types of melons and berries are acceptable, as are most citrus fruits. Veggies can range from tomatoes, cucumbers and celery to leafy greens such as lettuce, spinach and kale.
What to Avoid
Processed and preservative-laden foods that contain high amounts of trans-fats, saturated fats and other ingredients with little nutritional value are exempt. Foods to keep off of your plate include:
- Cereal and breads including crackers, rice, noodles, pancake mixes.
- Dairy products such as milk, cheese and ice cream.
- Fatty and processed meat like sausage, bacon, ribeye steaks and lunch meat.
- Canned or pre-packaged tuna or salmon.
- Refined sugars that include cakes, pastries and cookies.
- Foods high in sodium such as frozen dinners or boxed meal mixes.
While this may seem like a heavy set of restrictions, Geri Lynn Grossan, a registered dietician and nutrition coach who practices in Summerlin, insists that there’s no need to feel hemmed in by food limitations.
“Anything can be modified,” says Grossan. “Those concerned about eating red meats can go with chicken, fish and turkey instead. If you love to drink milk, you can substitute it with almond milk or coconut milk. As for grains, there are work-arounds for those, too, such as quinoa. Trader Joe’s even carries a complete line of gluten-free products. You just have to look at what’s out there.”
Planning Your Shopping Trip
Preparing your shopping list in advance can work to your advantage before you head out to the grocery store. As you plan your healthy meals for the upcoming week, a little prep work can pay huge dividends, and you can learn to be your own best advocate of what you and your body really need. Purchasing salad mixes, pre-sliced vegetables and fruit chunks at the store will reduce the time needed to prepare a week’s worth of caveman friendly cuisine.
“When visiting your grocery store, it’s best to stick to specific sections which are usually found along the perimeter such as your produce, lean meats and seafood,” says James Stella, owner of Kaizen Crossfit in Summerlin, who often takes his students to grocery stores for Caveman Diet shopping lessons. “The idea is to steer clear of the types of preservatives that would enable food to sit on your pantry shelves for extended periods of time.”
Today’s Menu
Countless meal combinations exist, so there’s always a chance for variety. Dr. Loren Cordain, a professor at Colorado State University who co-wrote The Paleo Diet for Athletes, offers some ideas on what a typical day following the Caveman Diet could look like:
Breakfast:
Cantaloupe
Broiled Atlantic salmon
Snack:
Banana
Carrot sticks
Lunch:
Vegetable salad with walnuts
-Shredded Romaine lettuce
-Sliced carrot
-Sliced cucumber
-Quartered tomatoes
-Lemon-juice dressing
-Walnuts
Broiled lean pork loin
Snack:
Celery sticks
Macadamia nuts
Dinner:
Vegetable avocado/almond salad
-Shredded mixed greens
-Tomato
-Avocado
-Slivered almonds
-Sliced red onion
-Lemon-juice dressing
Steamed broccoli
Lean beef sirloin tip roast
Dessert:
Strawberries
While studies have shown a multitude of positive health benefits for Caveman Diet participants, it’s important to always consult a health professional before trying any type of diet or changing your normal routine so that you can find a diet that fits your specific situation and nutritional path.
Whether embracing the Caveman Diet simply means eliminating potato chips to snack on almonds or avoiding soda to quench your thirst with a tall glass of water, the underlying message is clear: engage in healthier choices that benefit your body for the long-term. Your level of commitment to the Caveman Diet is up to you, but health experts agree that the more one adheres to it, the better the results.
The Missing Links
The following resources will help you reap the benefits of our ancient ancestors’ nutritional guidelines:
Access Paleo nutritional information to accompany daily Crossfit workout routines.
Find unique recipe ideas to satisfy any caveman’s cravings.
Get started with a professional nutritional evaluation and program to fit your needs.
www.paleophysiciansnetwork.com
Locate Paleo Diet-oriented healthcare providers throughout the United States.
Receive a free food matrix, quick start Paleo Diet guide, and shopping list.
Order pre-made “PaleoKits” to use for meals or snacks on the go.
Purchase Dr. Cordain’s books, including The Paleo Diet for Athletes, and get the most out of the diet.
Las Vegas Ski & Snowboard Resort and Centennial Hills Hospital
The proportion of skiing and snowboarding head injuries is higher in children than any other age group. To help emphasize the importance of ski slope safety, Las Vegas Ski & Snowboard Resort and Centennial Hills Hospital teamed up to provide hundreds of free ski helmets to local children throughout the month of January in conjunction with Lids on Kids, a national ski and snowboard safety education program.
Now in its fourth year, the program has donated a significant number of ski and snowboard helmets to help local youth get the safeguards they need while enjoying their favorite winter sports. “Fit is critical to a helmet’s ability to perform its intended function in the event of an accident,” says Kevin Stickelman, president and general manager at LVSSR, so to help ensure proper protection, trained volunteers were on hand to fit toddlers through pre-teens for their complimentary helmets. Then, before heading to the lift, children and parents participated in a short education program on ski slope safety and responsibility as part of the free service.
“In today’s troubled economy, LVSSR wants to ensure that cost doesn’t interfere with safety,” says Stickelman, “so while most resorts only offer helmet education, LVSSR takes it one step further. We believe that the health and safety of our kids is priceless.”
For more information on Lids on Kids, visit www.skilasvegas.com or www.lidsonkids.org.
Roses Inc. and Taxi Ads Las Vegas
When we stop to consider all the disadvantaged people who share the Las Vegas Valley with us, it’s often easy to forget the younger members of the neighborhood in need. Thanks to local organizations Roses Inc. and Taxi Ads Las Vegas, a school full of underprivileged children received some wonderful gifts and found a new ray of hope this holiday season.
Christine Preus of Taxi Ads and her cousin Dan Lynch of Roses Inc. began with a simple mission: to help each child at Laura Dearing Elementary receive an age appropriate book for Christmas. Fifteen percent of the school’s students are homeless, moving from one temporary residence to the next to stay afloat, so just having a book to read means the world to them. Through generous donations from the community, the program was a rousing success, but Christine and Dan didn’t stop there. Using extra funds from the book drive, they brought in charity organization Goodie Two Shoes to pass out new socks and shoes to over 400 kids, including top brands such as Skechers and Converse.
Thanks to the kind hearts of area residents, the compassion of Goodie Two Shoes and the vision of Christine and Dan, some local children had a brighter holiday than usual, proving that even the smallest gift can make hundreds of young people excited and grateful to be alive.
For more information, visit Goodie Two Shoes at www.goodietwoshoes.org.
X Marks the Spot: A Sin City Scavenger Hunt
By Mike Sweeney
Think back to those awesome birthday parties you loved as a child. You and your BFFs gorging yourselves on cake and ice cream then staying up late playing games or watching movies. Odds are some of those parties also featured a scavenger hunt. You know the drill – get a list of things to find or stuff to do, break up into teams, then try to be the first group to the finish line. Those days may be long gone, but that doesn’t mean you can’t enjoy a good scavenger hunt, especially when you have the city of Las Vegas as your hunting grounds.
My girlfriend decided to stage a scavenger hunt at Town Square for her birthday this past year. She put a lot of thought into crafting a checklist and came up with some seriously creative stuff. This was going to be a challenge where brain power would trump endurance. Armed with smart phones and maps of Town Square, eight of us set out on the Great Birthday Scavenger Hunt!
A-Hunting We Will Go…
You would think a group of mature adults could handle themselves with some shred of dignity and embark on their treasure hunt in an orderly fashion, but you’d be wrong. As the hunt begins, two teams of four bolt off into the heart of the mall like a gaggle of hyperactive puppies. This sort of thing really helps to bring big groups of friends together, but it can get competitive. When that clock’s ticking, two hours to finish 38 tasks doesn’t allow for much wiggle room, so you have to strategize on the fly.
Our team adopts a “creative” method of splitting into two groups of two. This isn’t breaking the rules, per se, just bending them. It’s a solid tactic any spirited group of hunters would be wise to adopt, but remember to stay in contact via phone or text message so you don’t repeat each other’s efforts. My partner and I knock out some of the easy challenges right away. Balance a spoon on your nose and take a picture – check. Find the biggest floppy hat possible and make one team member wear it – done. We’re feeling good so far, but we know we need to solve one of the bigger tasks: find the most expensive item at Whole Foods.
Venues like grocery stores make great locations since there’s so much to explore. You could probably stage an entire scavenger hunt inside one. But our mission is more specific. What’s the most expensive item? Exotic fruit? Rare Wagyu beef from the meat counter? When you’re on the hunt, time is more valuable than gold, so you can’t deliberate for long. That’s when we see a glass display case. Those always hold expensive things! Locked inside is a $400 bottle of wine. We photograph the evidence. On our way out, messages start flying in from our other two team members, everything from a video of random strangers playing “Ring Around the Rosie” (number 18) to a photo of them posing with the biggest Jersey Shore wannabe they could find (number 24). We’re making good progress, but still far from the finish.
In any scavenger hunt, there will be things you must do together as an entire team, so if you split up at the beginning, pick a time to regroup. At Old Navy, we all put on the same color sweatshirt and take a photo. Cross off number 12. Take a picture of all the members piled on a giant bean bag at the LoveSac store. Number 22 is done. Time will run out faster than you realize, so if you’re missing a few items near the end of the hunt, think about what will earn you the most points. We video a child having a tantrum (number 3), though we’d hoped to get bonus points for capturing an adult version instead. By the time we find a sample of the most disgusting perfume (number 31) and the world’s tackiest tourist T-shirt (number 6), it’s all over.
The teams gather in front of Blue Martini, where my girlfriend’s parents wait to judge the results, and our little group of “mature” adults can’t resist a little trash talking. Smart phones and found objects are passed back and forth and evaluated. At the end of the night, the birthday girl’s team emerges victorious, though being a blood relative of the judges does help. The winning team picks where we go for dinner, so it’s off to Yard House to recount our spirited quest for scavenger hunt supremacy.
A Hunt of Your Own
Las Vegas provides many fascinating backdrops to stage your own scavenger hunt. With an endless parade of fun characters and unique locales, the Strip makes a perfect battleground, whether you pick a single casino or send your hunters up and down the Boulevard. An outdoor search at Mount Charleston or Red Rock Canyon forces contestants to dig around for natural objects or catch wildlife on film. An “alphabet” style hunt can happen just about anywhere, challenging team members to find 26 objects that all start with different letters – “A” for apple, “B” for ball, and so on. No matter what type of scavenger hunt you choose, a little planning and a lot of imagination will make sure you have just as much fun as we did.
In the Know
In the Know
In the Know
In the Know
In the Know
In the Know
In the Know
In the Know
Unbroken – A World War II Story of Survival, Resilience and Redemption
By: Laura Hillenbrand
As Reviewed by: Macy Walsh
“If I knew I had to go through those experiences again,” Louis Zamperini once said of his years as an Army bombardier in World War II, “I’d kill myself.” After reading Unbroken, Laura Hillenbrand’s powerful new book about this extraordinary man’s life, few are likely to doubt him. Hillenbrand, whose previous book was Seabiscuit: An American Legend, seems drawn to underdogs who struggle against adversity, and her subject here is no exception. It’s hard to say what’s more remarkable, the story or she who tells it. In the case of Unbroken, the two combine to paint an engaging portrait of heroism, endurance and the triumph of the human spirit.
A bad kid from a good working class family, Zamperini showed defiance as a child, consistently at odds with his father and the police. After seeing that some “bad kids” were ending up in institutions for the feeble-minded and criminally incorrigible, he decided to reform himself. Louis worked on his schooling and soon took up running, eventually qualifying for the 1936 Olympic team. While he didn’t win a gold medal, the star athlete came from way behind, making up 50 yards in one lap. This underdog moral victory turned him into a worldwide celebrity, and many believed he was on target to take the gold in the 1940 games. But life had other plans.
The world was at war and Louis decided to join the military. Despite a fear of flying, he ended up in the Army Air Corps as a bombardier. While on a mission to find a downed plane, his aircraft crashed in the Pacific Ocean, beginning one of the most horrific and amazing stories to come out of the war. Louis extricated himself and two companions from the wreckage onto a pair of pitifully equipped life rafts. Under harsh circumstances, the three men collected rainwater, shared lessons from school and recited old family recipes to keep themselves sane. As time passed, they finally learned how to catch and eat the sharks that constantly surrounded them and even survived a strafing from a Japanese plane that tore one of the rafts to shreds. Still, after 46 grueling days on the ocean (a survival record), the most horrific trial of all was yet to come.
Soon captured by the Japanese, Zamperini endured a long stay at a POW camp run by a sadistic soldier known to the other prisoners as the Bird. He dubbed Louis “prisoner number one” and singled him out for regular beatings. Many prisoners died from such systematic abuse, disease or starvation, but Zamperini endured despite cruel treatment and humiliation. Many of these scenes are difficult to read, especially when you consider that nearly 40 percent of POWs in Japan died while in captivity, not counting the thousands whose names were never recorded. It’s almost inconceivable that any human being could withstand the tortures these men were faced with. Despite the odds, Louis survived and returned to his family. How he came back from the brink of self-destruction and emerged as an unbroken man is just one part of his amazing tale.
Unbroken is a riveting read. Once you pick it up, be prepared for a long weekend living inside the mind of Louis Zamperini and his companions, not to mention many of his Japanese captors. Taken from extensive personal interviews, diaries, letters and archives, Hillenbrand’s attention to detail is superb. Her research was aided by the fact that Louis, now in his 90s, is a “superlative pack rat.” That sense of authenticity adds to the human drama of this compelling saga that helps us remember and respect the men and women who served so valiantly, and I’m sure they’re proud to have Louis Zamperini represent them. Laura Hillenbrand has hit another home run.
