Products Archive - The Paleo Mom

Meal Planning Magnetic Notepad

Dr. Sarah Ballantyne, PhD — Wed, 07 Sep 2022 12:59:05 +0000

One of the best strategies for staying on track is planning ahead. Planning your meals for the week and itemizing a grocery list to match saves so much time, energy, money and mental space! When we know what we’re eating every day, when we plan to prep, cook and eat it, and how much of it to buy means a lot less stress and a vastly increased ability to stay on target. And, by looking at the whole week, you can easily identify areas where you can swap out a meal to round out nutrient density and make sure you’re getting your target weekly servings from all the important Nutrivore food families.

But, meal planning doesn’t need to be super complex! This handy-dandy magnetic notepad gives you space to write out your planned meals for each day of the week (pro tip: write the name of the recipe and the cookbook or website it’s from for easy reference), including leftover nights, and then write out the ingredients you’ll need to purchase at the store for that meal. Keep the magnetic pad on the fridge, so you can add to your grocery list every time you start to run low on a staple!

The post Meal Planning Magnetic Notepad appeared first on The Paleo Mom.

On (F)leek T-Shirt

Dr. Sarah Ballantyne, PhD — Sat, 25 Jun 2022 15:03:13 +0000

Leeks are a nutrient-dense member of the allium (onion) family with a Nutrivore Score of 1128! Consumption of alliums is linked to numerous health benefits including lower risk of cancer and improved cardiovascular health. Vegetables in this family are high in inulin fiber and an impressive array of phytonutrients, including flavonoids and a class of organosulfur compounds called thiosulfinates, which are the compounds responsible for the distinctive pungent flavor of allium vegetables like leeks. Thiosulfinates provide diverse beneficial effects, including powerful anticancer properties as well as antioxidant, anti-inflammatory, and antithrombotic effects. In general, thiosulfinates exert their effects by modulating important enzymes (like the cytochrome P450 superfamily and glutathione S-transferases) that help detoxify carcinogens and prevent DNA adducts from forming. A 2020 systematic review and meta-analysis, covering 81 cohort studies (4 031 896 subjects!), examined the impact of different fruits and vegetables with cardiovascular outcomes and found a 67% lower risk of CVD mortality, a 33% reduced risk of coronary heart disease mortality, and an 11% reduced risk of stroke with highest versus lowest consumption of allium vegetables. Impressive! You might even say, on fleek!

The post On (F)leek T-Shirt appeared first on The Paleo Mom.

Heart Beet T-Shirt

Dr. Sarah Ballantyne, PhD — Sat, 25 Jun 2022 14:53:21 +0000

Beets are an incredibly nutrient-dense vegetable with a Nutrivore Score of 2013, and are a particularly important source of a class of phytonutrients called betalains. Betalains are a class of red to yellow pigments found in only a few plants, including beets, chard, amaranth, prickly pear, dragon fruit, and some species of wild mushrooms. Betalains demonstrate a variety of health-promoting biological activities, most notably as powerful antioxidants. They also have antiviral, antifungal, antiprotozoal, and antibacterial activity, including inhibiting the growth of a very wide range of pathogens. Betalains have anti-inflammatory and anti-cancer properties, inhibiting growth and inducing apoptosis of a variety of malignant cell types in addition to preventing DNA damage. They have been shown to lower serum glucose levels, decrease the postprandial glucose response and insulin secretion (even in people drinking 300 grams of glucose together with 250mL of beetroot juice) and even protect against complications of diabetes, such as kidney injury. Betalains improve lipid profiles, including reducing total cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol. They also lower blood pressure and improve vascular endothelial function! With so many cardioprotective effects, heart BEET is the perfect pun!

The post Heart Beet T-Shirt appeared first on The Paleo Mom.

Rad-ish T-Shirt

Dr. Sarah Ballantyne, PhD — Sat, 25 Jun 2022 14:47:08 +0000

Radishes are one of the most nutrient-dense foods on the planet with a Nutrivore Score of 5863! In addition to being a good source of vitamin C, biotin and polyphenols, radishes are one of the most concentrated sources of glucosinolates we can choose! Glucosinolates are particularly well-known for their anticancer properties and some types of can upregulate genes involved in protecting against DNA damage, inflammation, and oxidative stress, as well as increase the activity of phase II enzymes (such as quinone reductase and glutamate cysteine ligase) that help remove toxic substances and carcinogens from the body. They’ve also been shown to improve glycemic control in patients with obesity and poorly controlled type 2 diabetes as well as reduce hepatic gluconeogenesis. They have powerful anti-inflammatory effects, delay progression of osteoarthritis, and are cardioprotective. No wonder studies show that eating 2 servings of cruciferous veggies per day (the veggie family radishes belong to) reduces all-cause mortality risk by 22% compared to only eating 2 servings per week. I mean, there’s nothing rad-ish about radishes… they’re totally rad!

The post Rad-ish T-Shirt appeared first on The Paleo Mom.