Cindy’s Table The Food Buy Local Vanuatu

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Buy Local Sourcing ethically raised, sustainable food The Food Korean Beef Bowl Pineapple Chili Trail Mix Bars ‘Not’Meal Cookies and more! Vanuatu Tour this stunning South Pacific island nation Aug/Sept Apr/May 2012 paleomagonline.com $5.99 Cindy’s Table Working hard to bring paleo cooking to TV Header Info Header Info Contents 57 62 30 MOVEMENT 28 Move or Die By Adam Farrah The importance of movement in the modern, digital age. 66 MovNat: Not Just For Grown-ups By Liz Bragdon How movement helps your kids grow up smarter, happier and healthier. NUTRITION 44 Fermentation 101: Chocolate By Lisa Herndon How to taste, and choose this amazing “food of the gods.” 62 Where Does Your Food Come From? By Mike Peterson The importance of sourcing ethically raised, sustainable food for you and your family. ON THE COVER Cindy Anschutz from Cindy’s Table (Find out more about Cindy in this issue page 30). Photo: © Nicole Alekson Photography www.nicolealekson.com 4 Paleo Magazine Aug/Sept 2012 LEARN 30 Cindy’s Table By Cindy Anschutz Help support Cindys’ efforts and you just might see a paleo-centered food show on TV. 32 Is Sleeping on Hard Surfaces Paleo? By David Csonka Is that downy, fluffy, soft-as-a-cloud mattress the best thing for your body? 40 Paleo Island of Vanuatu By Tate Zandstra Come along on a trip to this stunning South Pacific island. Bill Vick I Inspire (pg 25) Bill was 74 years old when he was diagnosed with an incurable disease called IPF. A former Marine, Bill decided he wasn’t going down without a fight and found hope in the paleo lifestyle. Contents 34 40 THE FOOD 55 Sweet Orange Basil Chicken By The Civilized Caveman A sweet blend that makes for a perfect chicken to toss on the grill. 56 Spicy Pineapple Chili By The Civilized Caveman Beef, bacon and a spicy kick will add heat to the end of your summer. 57 Korean Beef Noodle Bowl By Against All Grain 58 COLUMNS 20 The Exuberant Animal 34 Paleo Kids 37 Paleo RD 47 From the Doc A spicy dish of marinated steak and sauteed veggies perched atop tender zucchini noodles. 48 Paleo Body Italian Chicken Casserole By Cindy’s Table 69 Average Joe Paleo A wonderful blend of spices and juicy, tender chicken. 59 ‘Not’Meal Raisin Cookies By Against All Grain By using finely shredded coconut to mimic the texture of oatmeal, these fool even the biggest oatmeal cookie fan. 60 Chocolate Covered Chili Pineapple By Civilized Caveman An absolute tasty, and simple to make, treat for those last warm days of summer. 61 Trail Mix Granola Bars By Against All Grain A perfect way to eat paleo on the go and a welcome addition to school lunches. IN EVERY ISSUE 9 Editor’s Note 11 The Dig 16 Research Roundup 19 Reviews 22 Business Spotlight 53 In Season Paleo Magazine Aug/Sept 2012 5 The Healthy GF Life, LLC dba, Paleo Magazine Executive Editor Cain Credicott Creative Director/Photographer Tammy Credicott Graphic Designer Cain Credicott Advertising [email protected] Research Proofreader Amy Kubal, RD Research Roundup Publisher Contributing Writers Find more info on our contributors at www.paleomagonline.com/about-us/ contributors Liz Bragdon Editorial Coordinator www.movnat.com Jason Kremer, DC, CCSP, CSCS Ask the Doc www.wellcor.net Amy Kubal, RD Q&A with the Paleo RD www.fuelasrx.blogspot.com Tyler Miles Average Joe Paleo Recipe Contributors Cindy Anschutz www.cindystable.com George Bryant www.civilizedcavemancooking.com Danielle Walker www.againstallgrain.com Paleo Magazine Advisory Board Robb Wolf Nora Gedgaudas Amy Kubal, RD Aglaee Jacob, RD Sara Cook Melissa Hartwig, CISSN, RKC Contributing Photographers Jaclyn Nadler, M.D. George Bryant Danielle Walker Paleo Magazine PO Box 2066 Bend, OR 97709 (541) 350-6088 www.paleomagonline.com Aug 2012 Volume 2, Issue 3 Paleo Magazine (PP-4) is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine, 19565 Brookside Way, Bend OR. Application to mail at Periodicals Postage Rates is Pending at Bend, OR and at additional mailing offices. POSTMASTER: Send address changes to Paleo Magazine, PO Box 2066, Bend, OR 97709. Paleo magazine is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine or The Healthy GF Life, LLC regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you first consult with a qualified health care provider. Paleo Magazine and The Healthy GF Life, LLC are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation. 6 Paleo Magazine Aug/Sept 2012 Contributors David Csonka is a blogger and natural health enthusiast living in Denver, Colorado. His blog covers topics ranging from evolutionary diets to barefoot running and natural movement. His interests include exercising outdoors, hiking and exploring. Adam Farrah is a popular blogger and author of “The Paleo Dieter’s Missing Link.” He holds a BS in Chemistry Cum Laude from the University of Connecticut and multiple CrossFit & IKFF Kettlebell certifications. Once suffering from Ulcerative Colitis he’s regained his health through www.naturallyengineered.com Paleo. popular site, FitnessInAn EvolutionaryDirection. com, founded the Orlando Paleo Diet Meetup Group and is an American College of Sports Medicine certified Health & Fitness Specialist. His holistic approach to exercise and diet has allowed him the opportunity to help transform the lives of hundreds of people. Frank Forencich is an internationally recognized leader in health education and performance training. He earned his B.A. at Stanford University in human biology and neuroscience and has over 30 years teaching experience in martial art, functional movement and health promotion. www.exuberantanimal.com Credit: MollyMPeterson.com www.PracticalPaleolithic.com Tony Federico runs the Lisa Herndon, the Mike Peterson is a chef, Liz Wolfe is a boardTate Zandstra is an founder of Lisa’s Counter who raises grass fed-tocertified Nutritional independent writer/ Culture is passionate finish beef and lamb, as Therapy Practitioner photographer specializing about real food and loves well as pastured pork who advises individuals, in travel and cultural being able to share her and soy-free eggs at a groups and nonprofit features. He earned a recipes and techniques for farm in Virginia. Being organizations on good degree in photojournalism creating nourishing and a consumer and having nutrition. She’s a and ancient history at traditional food. She is worked in restaurants Steve’s Club National Denver Metro University especially interested and and the farm, he has a Program Ambassador, a before going on to travel skilled in fermentation. unique understanding of member of the Weston extensively in Asia. www.lisascounterculture.com the growing connection A. Price Foundation and a www.tatezandstra.com between direct marketing Balanced Bites Nutrition farms and consumers. Partner. In her spare time she writes the CaveGirlEats.com blog. Paleo Magazine Aug/Sept 2012 7 Reader Board A Godsend! The Misguided Cashew “I have MS, have a gluten intolerance and lots of pain and inflammation... Just started Paleo lifestyle! I am so excited! Your magazine is a godsend!” From Kristen M. (via email) “On page 50 of the latest edition of the Paleo mag is a “Paleo Pantry List” courtesy of Diana Rodgers. Under the listing for Nuts is the following statement “The best choices are macadamia nuts, cashews and hazelnuts.” As far as I know cashews are not nuts but are legumes and, in my humble opinion, should never be listed as an acceptable paleo food. Sorry to be pedantic but I think its important that the paleo community isn’t telling people incorrect things.” Sam C. (via email) Some Paleo Love “Love your magazine! I’ve been getting issues since late last year and look forward to every issue!” Melissa W. (via Facebook) “Just got my 1st issue today at Barnes & Noble. What a great mag!” David G. (via Facebook) Digital Cavegirl “Just bought a single issue (digital) have thoroughly enjoyed reading and seeing all the different websites and companies offering Paleo information” Pauline S. (via Facebook) Eat Meat Not Wheat “I’m loving the latest issue of Paleo Mag! ( June/July 2012) The article on FODMAPs provides great information, which I plan to share with many of my clients and utilize myself as I continue to understand my own Celiac Disease. Thank you Paleo for the wonderful information, resources and recipes! Eat meat not wheat!” Cassie K. (via Facebook) Blowing Minds “I cannot believe there’s a #paleo magazine...That just blew my mind” @thecharlesiwas (via Twitter) 8 Paleo Magazine Aug/Sept 2012 Editor’s Note: According to the USDA’s Natural Resources Conservation Service website, cashews belong to the Anacardiaceae (Sumac) Family. Other plants that reside in this classification are mangos, pistachios and poison oak. The Fabaceae (Pea) Family contains the legumes such as peanuts, soybeans and kidney beans. So, given that cashews and legumes belong to different botanical families and the fact that legumes are also selfpollinating whereas cashews are not it looks like cashews, while not technically a nut, are not legumes either. Sound Off Have a comment, suggestion, praise or criticism you want to share? Contact us at [email protected] OR Paleo Magazine PO Box 2066 Bend, OR 97709 From the Editor Supporting Each Other The concept of the paleo diet has been increasing in popularity and, ahem, evolving, for the last forty years or so. During this time, it’s moved from a fad diet, existing on the fringe to a legitimate force, quickly being embraced by a growing population that’s eager to forgo processed “food” in favor of whole, natural, real food. As this journey of ancestral health continues down its evolutionary path, it’s incredibly exciting for those of us already a part of this amazing community to see it grow, blossom, gain acceptance and ultimately help people regain their health and their lives. Perhaps the best thing about the rapidly expanding paleo lifestyle is that it encompasses so much more than just the food we eat. Now, don’t get me wrong, food is still a key component - knowing where your food comes from (pg. 62), ensuring it’s produced in an ethical, sustainable way - but if all you do is change the way you eat, you don’t yet understand what the paleo lifestyle is all about. The fact is, it’s impossible for us to replicate exactly how our ancestors ate - the food available then just isn’t available now - but by making changes to other aspects of our lives we can closer align ourselves to a way of life our bodies more easily recognize (less chronic stress, more functional movement, etc). The idea is that this ultimately leads to greater health throughout our lives. To fully appreciate the benefits of this whole ancestral health thing, you need to change the way you sleep (pg. 32), the way you move (pg. 66), the way you deal with stress, the products you use in your house and on your body (pg. 48) and how you feel about the sun. Unfortunately, these changes can require people to make a complete one-eighty on the way they’ve been raised to look at these aspects for the last 20, 30, 40-plus years. Making changes that have been ingrained for so long, even if the benefits are understood, can be a difficult and lengthy process. For anyone who has successfully embraced the paleo lifestyle, it’s important to remember that there was a time when you didn’t understand what healthy food actually was or fully realized the dangers of sugar/processed foods. You didn’t get enough sleep, you churned away for hours on the treadmill and hid from the sun, cursing its “harmful” rays. Believe me, I know how easy it can be to forget, but it’s critical we remember, as that’s key to being able to help others in their journey. Lately I’ve been disturbed at the “holier than thou” feeling that’s been seeping into some of the paleo online forums and discussion boards. The suggestions of some have been - if you can’t eat all organic produce, or all grassfed/finished meats, or remain 100% committed to a rigid, “one-size-fits-all” framework you’re destined to fail. Not only is this line of thinking completely wrong, it does nothing to help those looking for answers or thinking of trying paleo. Not only does it hinder the growth and acceptance of this movement, but, most importantly, it turns away people that may have benefited and changed their lives. We need to remember that making a change, no matter how small, is a step in the right direction. We need to be encouraging and reinforce the positive changes others are trying to make. If they can’t find, or afford, all grass-fed/finished meats, then applauding them for finding the best meat they can is helpful. Telling them what they’re doing “isn’t good enough” is not. The paleo community, as a whole, is incredibly supportive of each other and it’s one of the aspects that makes living a paleo lifestyle so enjoyable. I just ask that we all do our best to remember how we once were and do what we can, each and every day, to be supportive of those new to paleo so that they too can experience all the benefits associated with this amazing way of life. Cain Paleo Magazine Aug/Sept 2012 9 The Dig Word on the Street Antibiotics in Meat “It is not your job to create rules for someone else to eat and live by.” A recent report from Consumer Reports® titled “Meat on Drugs”, highlights the overuse of antibiotics in raising meat animals and the rise of antibiotic-resistant bacteria, so called “superbugs”. Diane Sanfilippo, (www.balancedbites.com) talking about the often alienating and unnecessary “Paleo Perfectionism” 86% agreed that customers make you healthy.” should be able to buy meat and poultry raised without antibiotics at their local supermarkets “You can’t eat a sick and diseased animal and expect it to Karen Pendergrass, (facebook.com/karen.pendergrass) reminding us of a simple concept that most people seem to forget 72% were very/extremely concerned that widespread use of antibiotics could create new superbugs that cause illnesses that antibiotics can’t cure 67% were very/extremely concerned that overuse in livestock feed allows the animals to be raised in crowded, unsanitary conditions 65% were very/extremely concerned about consuming antibiotic residues in the meat 57% said that meat raised without antibiotics were available in the meat section where they shop. Of those that don’t have it in their local meat section, 82% said they would buy it if it were available (are you listening supermarkets?!) You can access the report online at http://goo.gl/vAqhL “Q1: What do you do for workouts? A1: Lift weights. Q2: But I mean, what do you do for cardio? A2: Lift weights *faster*.” Jen Sinkler, (@jensinkler) giving a quick breakdown of an all too common conversation, highlighting the misconception of “chronic cardio” “In just over 100 years, all of us now living will be dead. We share this time in history. Isn’t that enough to bind us together?” Don Wilson, (@heiltsuk_runner) giving us all something to think about “Lack of will isn’t their problem. It’s the absence of advice that might actually work.” Gary Taubes, (www.garytaubes.com), talking about the failure of government efforts to curb obesity (from article on thedailybeast.com) You can find out more about the Meat Without Drugs campaign at http://goo.gl/cKIru Paleo Magazine Aug/Sept 2012 11 The Dig R aising chickens on pasture is more ethical, more environmental and results in better nutrition for us. This technique mimics their natural diet, which includes fresh bugs and greens. They get fresh air and move around as they please, resulting in chickens that are less stressed and help fertilize the soil. Studies have shown that when compared to USDA “conventional” eggs, pastured eggs contain, on average, twothirds more Vitamin A, two times more Omega-3 Fatty Acids, three times more Vitamin E and seven times more beta carotene. So how do you know if you’re getting pastured eggs? Unfortunately, most of the terms you see on egg cartons in the stores - “Cage Free”, “Free Roaming”, “Free Range”, “Vegetarian Fed”, “All- Happy chickens livin’ the good life at Clark Farm in Carlisle, MA. Natural”, “Farm Fresh”, “Omega-3 Eggs” - don’t mean much of anything and tell you nothing about how the birds were raised or what they were given for feed. No, like most things food, local relationships are key. Visit farms in your area or talk to producers at your local farmers markets. That way, you’ll know exactly how the chickens spend their days. Find out more about pastured chickens and eggs at www.sustainabledish.com/whypasture-raised-chicken-eggs 12 Paleo Magazine Aug/Sept 2012 The Dig 21st Century Caveman The paleo lifestyle is growing rapidly, evolving almost daily as it expands into new areas. One of the most exciting areas is the mobile market and you can now find some amazing, must-have apps on both Apple’s App Store and Google’s Play market. $4.99 NomNomPaleo App iTunes Only The cooking app from NomNom Paleo tops our list of must-haves! This stunning app is filled with over 1,500 beautiful images, tips, tricks, techniques, the ability to email shopping lists and more! The initial app purchase includes 53 recipes and you have the option to buy up to 60 more in blocks of 10. Read more about this amazing app in our Reviews section (pg. 19) $1.99 Harvest - Select the Best Produce App iTunes Only Hands down, one of our favorite apps. Never again will you be at the store (or farmers market), scratching your head wondering if the produce you’re about to buy is fresh and ripe. Harvest, developed by Sean Murphy, is incredibly polished and easy to use with a clean, simple to navigate user interface. The app includes info on selecting and storing over 120 different fruits and veggies, pesticide residue levels and which items continue ripening at home and which ones don’t. We learned something about selecting lettuce in the first two minutes we had the app. $1.99 Only Paleo App iTunes & Google Play This simple app from OOPM Creative is handy for when you’re trying to figure out if a certain food is, or isn’t, paleo friendly. Simply type in a food, hit search and the results will tell you “Yum, it’s paleo”, “It’s paleo but exercise moderation”, or “It’s not paleo, skip it”. While we think the app is a bit too simplistic for paleo veterans, it’s absolutely perfect for anyone new to paleo. $1.99 Cuts of Meat App iTunes Only This app, from Primolicious LLC, is like taking your own personal butcher to the market with you! Covering over 50 cuts of beef, including all standard U.S. cuts, Cuts of Meat gives you information on where each cut comes from, how tender each cut is, how much fat it contains, how expensive it is, how flavorful it is and suggestions on how to cook it. As if that’s not good enough, the app also tells you other names for each cut and good substitutes if you can’t find the specific cut you’re looking for. A definite life-saver if you’ve got a hankering’ for a flank steak and the store’s all out (No problem! Skirt steak, hanger steak or tri-tip roast will bail you out!) Forage On The Go Food trucks have been a hot trend for quite a while now, with a show on Food Network, a ton of apps showing up in the App store and Google Play, not to mention the explosion of new trucks all across the U.S. Thankfully, paleo is making its mark here too. With paleospecific food trucks popping up almost daily, it’s getting easier to eat right on the go. Paleo Food Trucks Caveman Truck Location: Indianapolis, IN Web: www.cavemantruck.com Twitter: @CavemanTruck Cultured Caveman Location: Portland, OR Web: www.facebook.com/ CulturedCavemanPDX Twitter: @CavemanCart Not So Fast! Location: San Diego, CA Web: notsofastfoodtruck.com Twitter: @Notsofastfood Outside the Box Location: Seattle, WA Web: www.eat-otb.com Twitter: @PaleoFoodTruck Caveman Cafeteria Location: Denver, CO Web: www.cavemancafeteria.com Twitter: @denvercaveman Paleo Magazine Aug/Sept 2012 13 The Dig Know Your Food Red Wattle Hog The origin of the Red Wattle isn’t clear and their history is a bit clouded. One theory is that they were originally brought to the US by French colonists in the late 1700s. While initially popular, the breed was soon ignored for others with higher fat content, and Red Wattles were left to run wild in Texas. While almost hunted to extinction, the breed was thankfully found in the early 1970s by H.C. Wengler, who started breeding them, creating the hogs we have today. These large hogs have a characteristic fleshy wattle attached to each side Photo Credit: Donna OShaughnessy of their necks. Red Wattles can be found in various shades of red, or almost completely black and some animals can have black specks or patches with red or black hair. They usually weigh about 600-800 pounds, but they can get up to as much as 1200 pounds. They can measure up to four feet high and as much as eight feet long. Red Wattles are a hardy breed that adapts well to a wide range of climates and they can do well in the snow if they have a dry area to get out of weather when they need to. This, coupled with the fact that they are excellent foragers, wonderful mothers and have a mild temperament make them a perfect choice for small, pasture-based farming. They grow rapidly, producing lean meat that’s flavorful and tender with a taste and texture similar to beef. Red Wattles are currently listed as “Critical” on the American Livestock Breeds Conservancy Conservation Priority List, which means there are less than 200 annual registrations in the US and an estimated worldwide population of less than 2,000. For more information on the Red Wattle Hogs, or to find a producer in your area, check out the Red Wattle Hog Association (www.redwattlehogassociation.com). You can also search for producers online at www.localharvest.org. 14 Paleo Magazine Aug/Sept 2012 The Dig Paleo on the Go Paleo-centered podcasts to get your paleo fix while on the go! Latest In Paleo (i) www.latestinpaleo.com The Paleo Solution Podcast (i) www.robbwolf.com/podcast The Bulletproof Executive www.bulletproofexec.com/category/podcasts Everyday Paleo Podcast (i) The Healthy Skeptic www.everydaypaleo.com/category/podcast www.chriskresser.com/category/podcasts Primal Body Primal Mind Radio (i) www.primalbody-primalmind.com Underground Wellness (i) www.undergroundwellness.com/radio The Balanced Bites Podcast (i) www.balancedbites.com/podcast The Livin’ La Vida Low Carb Show (i) www.thelivinlowcarbshow.com/shownotes (i) Indicates the podcast is also available on iTunes. PORTLAND’S STONE AGE DINER We feature a selection of tasty Paleo-friendly meals. From 100% grass-fed hamburgers, other game, wild salmon and veggie burgers... to fresh veggies, salads, soups and home-made desserts... offering many gluten-free and non-dairy options! Omega-3 Fish Oils The American diet today versus our Paleolithic ancestors, with regard to Omega-3, is sorely deficient. While humans evolved on a diet with an equal ratio of Omega-6 to Omega-3 fatty acids, our current, modern diet is way off with a ratio somewhere from 10:1 to as low as 20-25:1. Your body does not manufacture these EFAs (Essential Fatty Acids) on its own and they must be obtained through food. DHA (Docosahexaenoic acid) is an Omega-3 fatty acid that plays a major role in brain function and is a primary structural component of the cerebral cortex, sperm, testicles and retina. EPA (Eicosapentaenoic acid) is the other essential Omega-3 nutrient and has demonstrated an ability to lower inflammation. While the body can metabolize EPA from ALA, conditions such as diabetes, or some allergies, may limit this ability. ALA (Alpha-linolenic acid) is derived from plants such as flax or hemp seeds and walnuts. To read more information on Omega-3 fatty acids, and why they’re important, visit the Subscriber’s Only section of the Paleo Magazine website (www.paleomagonline.com) and use the password “PaleoMagFan” to access. Paleo Magazine Aug/Sept 2012 15 The Dig Omega-3 FA’s, Fructose and Brain Function This study examined the effects of omega-3 fatty acid (DHA) and fructose on the metabolic and cognitive function of rats. The goal of the study was to determine whether an omega-3 fatty acid (FA) rich diet could negate the effects of fructose-induced insulin resistance on the brain. Rats were assigned to four different diets: an omega-3 FA rich diet (n-3 diet), an omega-3 FA deficient diet (n-3 def ), an omega-3 FA rich diet with free access to a fructose-containing drinking water (n-3 diet/Fru), and an omega-3 FA deficient diet with free access to fructose-containing drinking water (n-3 def/Fru). Both diets had the same macro- and micronutrient composition. The DHA added was in the form of flaxseed oil (0.5%) and Nordic Naturals DHA capsule oil (1.2%). Before the rats were assigned to a diet, they were trained to find an escape chamber in a maze. The rats then underwent the same maze test, in addition to metabolic tests, after 6 weeks of diet experimentation to measure the effect of diet on memory retention. The findings of this study indicate that impaired insulin receptor signaling in the brain, caused by n-3 deficiency and fructose, was associated with poorer memory retention during the maze test. Researchers conclude that n-3 deficient diets, especially in the presence of fructose, can induce metabolic disorders, which can impair cognitive function. They also conclude that n-3 rich diets can negate these effects, even in the presence of fructose. Agrawal, R., et al. (2012). Metabolic syndrome in the brain: deficiency in Omega-3 fatty acid exacerbates dysfunctions in insulin receptor signaling and cognition. The Journal of Physiology, 590(10), 2485-2499. doi: 2485 Daily Fasting Regulates Metabolism Recent animal studies suggest that animals evolved cyclical metabolisms that 16 Paleo Magazine Aug/Sept 2012 Research Roundup A collection of the latest papers and studies are in sync with their circadian rhythms and feeding-fasting cycles, and that animals with disrupted rhythms develop metabolic diseases, such as diabetes and obesity. This data led researchers to hypothesize that humans have the same kind of cyclical metabolisms and that disruptions to our cycles are causing mass onset of metabolic disease. In order to test whether metabolic disease stems from diet or impaired metabolic cycles, researchers split mice into four different diet groups: an ad libitum chow diet (29% protein, 13% fat, 58% CHO,) an ad libitum highfat diet (18% protein, 61% fat, 21% carbohydrates), a time-restricted chow diet, and a time-restricted high-fat diet and fed each group the same number of calories. The time-restricted subjects were restricted to eating during a consecutive 8 hour window at night. The researchers found that the mice that ate ad libitum showed markers for impaired metabolic pathways, with an ad libitum high-fat diet causing more severe impairment than the ad lib chow diet. In contrast, the mice assigned to the time-restricted food regimens showed improvements in the regulation of nutrient homeostasis pathways. The mice fed a time-restricted high-fat diet were resistant to obesity, inflammation, and hyperinsulinemia, unlike their ad libitum counterparts. The researchers suggest that a timerestricted feeding regimen may help treat metabolic disorders in humans, regardless of diet type. Hatori, M., et al. (2012). Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed high-fat diet. Cell Metabolism, 15, 1-13. doi: 10.1016/j.cmet.2012.04.019 Magnesium and Diabetes This study evaluated the effects of oral magnesium supplementation on the endothelial function of a group of 60 elderly (mean age: 71.1 ± 6.1 years ; M/F: 35/25) diabetic and hypertensive individuals. Previous research has found that “decreased circulating Mg-ion concentrations have…been observed in subjects with diabetes mellitus and in untreated patients with essential hypertension.” Thirty of the individuals took 4.5 g/ day of Mg pidolate (368 mg/day of Mg ion) for one month, while the other half of the group did not receive any type of intervention. Before and after the one month period, all 60 individuals’ blood pressure, heart rate, fasting blood glucose, serum total Mg, serum ionized Mg, and endothelium-dependent brachial artery flow-mediated vasodilation were measured. No medication, diet, or exercise habits were changed during the study period. After the trial, the supplementation group significantly increased Mg-ion The Dig concentration (from 0.42 ± 0.05 mmol/L to 0.49 ± 0.06 mmol/L; p < 0.05) and vasodilation (from 3.3 ± 3.6% to 8.4 ± 3.9%; p < 0.05). No significant changes in blood pressure or fasting blood glucose were measured in either group. Barbagallo, M., et al. (2010). Oral magnesium supplementation improves vascular function in elderly diabetic patients. Magnes. Res. 23(3), 131137. PMID: 20736142. Gluten Sensitivity in NonCeliacs This study tested whether gluten can cause GI distress and/or intestinal inflammation/injury in patients without celiac disease. Thirty-four subjects who presented IBS symptoms, had previously improved those symptoms on a gluten-free (GF) diet, and yet tested negative for celiac disease were enrolled in the study. During the six-week study, all patients continued eating a GF diet, with 19 patients additionally consuming 16 g/day of gluten, in the form of prepared muffins and bread, and 15 patients consuming GF muffins and bread slices as the control group. All subjects recorded the severity of their symptoms of GI distress- bloating, abdominal pain, satisfaction with stool consistency, wind, nausea, and fatigue. Sixty-eight percent of the gluten group reported that their GI symptoms were not well-controlled during participation, as compared to forty percent in the placebo group. Patients in the gluten group also experienced significant changes in all GI symptoms except wind and nausea within the first week of the study, especially fatigue. No significant changes in C-reactive protein, celiac antibodies, or intestinal permeability were measured (using noninvasive procedures). Biesiekierski, JR., et al. (2011). Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebocontrolled trial. AM J Gastroenterol., 106(3), 50814, PMID: 21224837. Research Roundup compiled by Sara Cook, a senior Dietetics major at Purdue University (and Paleo Magazine virtual intern). Paleo Magazine Aug/Sept 2012 17 The Dig Fridge Voyeur 1 Michelle Tam is the founder of NomNomPaleo.com, an extremely popular site that was recently named winner in thekitchn.com’s 2012 Homies Award for the Best Food Photography on a Blog and Saveur Magazine’s Best Special Diets Food Blog of 2012. She’s done an outstanding job in the two short years that the site has been online. Prior to launching the site, Michelle was doing what she could to be healthy - low-fat, semi-vegetarian, lots of whole grains, etc, but it just wasn’t working for her. After seeing her husband (www. fitbomb.com) achieve some amazing results eating Paleo she decided to give it a try. She’s now the healthiest and strongest she’s ever been, with only one regret - she didn’t discover paleo until her mid-thirties! If you haven’t already, you need to check out her site. You’ll love her recipes and be inspired to continue the Paleo lifestyle! A sneak peek into what some of the most prominent figures in the Paleo community stock in their fridge. 2 An assortment of grass-fed beef that Michelle helped butcher herself at the 4505 Meats Whole Beef Butchery Class (http://bit.ly/JM1FhS). The beef is from Magruder Ranch (www.facebook.com/ magruderranch). 3 Hawaiian Sun frozen coconut milk. Fresh from Hawaii, this creamy goodness was the hands-down winner of the NomNomPaleo “Which Brand of Frozen Coconut Milk Tastes Better” taste test. 4 More tasty goodies from the 4505 Butchery Class - beef fat and brisket. Mmmmm..... 5 Assortment of Thai curry pastes: two cans of green and one yellow. Perfect for making tasty recipes like Braised Thai Green Curry with Grass Fed Boneless Beef Short Ribs, Slow Cooker Thai Yellow Curry with Grass Fed Beef Brisket or Braised Thai Green Goat Curry (you can find all these recipes on NomNomPaleo.com) 6 SFH fish oil. Michelle and her clan doesn’t down it all the time, saving it for when they feel sick or after they’ve had a beat-down at their local CrossFit box. 7 No paleo respectable fridge would be complete without pastured bacon! 5 2 6 1 3 4 18 Paleo Magazine Aug/Sept 2012 7 To see more about these great products, visit the “Subscriber’s Only” section of our website and use password “PaleoMagFan” The Dig EAT Pure Indian Foods Ghee Pure Indian Foods has been making organic, grass-fed ghee for over 120 years and it shows. For five generations, the company has been producing their delicious and nutritious ghee fresh in small batches. They only use non-homogenized milk obtained from cows during the spring and fall, when the grass is growing rapidly, giving their products a high amount of fat-soluble vitamins and Conjugated Linoleic Acid (CLA). Pure Indian Foods Ghee has an excellent, buttery flavor and is made from a single ingredient - milk. They also offer an incredibly tasty line of spiced ghees that are definitely worth a look. This is a company that does things right, working hard to produce a product that not only tastes amazing, but is nutrient dense and good for you. www.pureindianfoods.com Use NomNom Paleo’s iPad App The iPad cooking app from the popular NomNom Paleo is an absolutely stunning example of the amazing things that can be created in this age of digital media. Available from Apple’s App Store, it’s a must have for anyone following a paleo, gluten-free, grain-free or real food diet. The app is incredibly easy to navigate and provides gorgeous images of not only the finished recipe, but of the step-by-step instructions to make each and every one. When we were testing the app, we found it almost too easy to get lost in the overall beauty of it..It’s definitely worth the $4.99, which gives you instant access to 53 recipes, with the ability to purchase up to 60 more in blocks of 10 for only $0.99/block. www.nomnompaleo.com/app Read It Starts with Food The best book to demystify how to eat since Robb Wolf ’s Paleo Solution, It Starts with Food (Victory Belt Publishing) is a fun, captivating read that takes the complicated issue of proper nutrition and serves it up in easy to digest pieces. The authors, Dallas and Melissa Hartwig, start out by breaking down what they’re trying to accomplish with this book. They address some common misconceptions associated with the paleo diet and give what is one of our favorite quotes in the entire book, “We are far more concerned with health than we are with history.” It Starts with Food isn’t interested in recreating the lifestyles of our Paleolithic ancestors, but is more concerned with looking at the science and working to determine what foods, available now, will make you the healthiest you can be. And they do an excellent job of it. www.whole9life.com Paleo Magazine Aug/Sept 2012 19 The Exuberant Animal By: Frank Forencich “I may not yet be as old as dirt, but dirt and I are starting to have an awful lot in common.” Stephen R. Donaldson B ack in the Paleolithic, we were The full extent of our intimate with the earth. Dirt relationship with the microbial world was a constant companion in our daily is staggering: our bodies are home lives. We touched it with our hands, to 10 times as many bacterial cells as our skin and our bare feet; we ate it, we human cells (bacteria are far smaller). slept in it, we sniffed it and followed its This collection of diverse microscopic shapes, textures and temperatures. Dirt life is called the “microbiome.” In told us a story of plants, animals, water essence, we are an ecosystem, a and seasons. It was a powerful and vital habitat with legs. But this is no static source of knowledge. or closed system: we are constantly But somewhere along the line, exchanging microorganisms and dirt got a bad rap. Beginning in the genes with the environment around 19th century, Louis Pasteur, Alexander us. We are literally embedded in the Fleming and Joseph Lister revolutionized biosphere; our tissue, our health and medicine with the germ theory of even our cognition is being sculpted disease and surgeons everywhere began not just by us, but by all the life to clean up their act. Antibiotics saved around us and in us. millions of lives, but they also led us to Of course, the bacteria that’s an over-blown cultural war on germs. in us and on us has to come from The idea that “germs are the enemy” somewhere. As soon as we’re born, has invaded modern consciousness like, we start picking up microorganisms from well, an infectious disease. And now, every surface we encounter. In a primal most of us are routinely indoctrinated environment, this microbial seeding of to fear the soil, the mud, the grime and the body would have come from local most of all, the dreaded “germs” that are soils, from the earth itself. As we grew everywhere, waiting to pounce on our into adulthood, we literally grew with bodies and make the local ecosystem, us sick. We have on us and in The idea that “germs both become dirt-phobic. us. We clean and In contrast, are the enemy” has sanitize everything. modern human invaded modern We worship sterility, infants are now living an illusion consciousness like, well, seeded with that we can or bacteria an infectious disease. whatever should be isolated they happen to pick and independent up immediately from the microbial world around us. after birth. We populate infant bodies But today the pendulum is swinging with the bacteria that live in hospitals, the other way. Over the last decade, homes, beds, blankets, sheets and cribs. a wide range of scientific studies have In most cases, these bacterial populations shown that alienation from dirt is have no particular relationship with local actually damaging to our immune habitat or soils; they may even come systems and our health. The hygiene from hundreds or thousands of miles hypothesis suggests that contact with away. Naturally, this creates a novel bacteria primes the immune system recombination of microorganisms and for full function. Microorganisms are genes, one that is unprecedented in the in fact essential to our health on many body’s history or experience. It therefore levels; they metabolize nutrients and comes as no surprise that the modern vitamins, fight pathogens and contribute human body would be challenged and to homeostasis. Our paranoia has gone that many of us would fall into poor too far. health and disease. 20 Paleo Magazine Aug/Sept 2012 Astonishing as it is, the microbiome is not just a biological curiosity. The discovery of this vast somatic ecosystem is about to shake up many of our beliefs about health, medicine and our place in the world. For example, we’re now beginning to realize that human metabolism and health is always individual, always in motion and may even be fundamentally unknowable. Many of our most cherished assumptions about nutrition and medicine will have to be revised. The notion that “substance X causes biological effect Y” now starts to look cartoonish in the extreme. So what to do with our new-found awareness of the microbiome and our ancient, primal association with the earth? For one thing, it’s obvious that we need more intimate contact with local dirt and soils, beginning at an early age. We need to get it under our nails, onto our skin and even into our guts. And of course, we need to feel it under our bare feet; our soles must touch the earth again. It’s time to give up our war on the microbial world and embrace the soils that contribute to our health. We are not apart from this earth; we are embedded. Paleo Indulgences Over 85 paleo/primal friendly recipes made with real, whole foods and no added cane sugars! Paleo Indulgences helps you curb cravings for treats without completely undoing your progress. Life is about balance, and let’s face it - special occasions happen, holidays happen, celebrations happen. These paleo-friendly versions of your favorite “off-limits” treats offer tasty alternatives to help satisfy cravings without eating glutenfilled, sugar-laden, processed junk. Giving in to your primal cravings has never been easier! Available everywhere September 18, 2012 (Order now on Amazon.com!) Go Getters When Kristen Silverman started training at her local CrossFit box, CrossFit SouthBrooklyn, she quickly realized that her high-intensity workouts would require high-quality fuel. Looking for the perfect way to nourish her body she discovered Paleo and, after only a month, was firmly hooked. She had more energy, motivation, and mental focus than ever before, but something kept nagging her; a sweet-tooth. Kristen had grown up baking with her grandmother and had spent many hours as her “helper”, whipping up wonderful baked goods and confections in the kitchen. Inspired by these memories, she decided to break out her pots and pans, pulled the boxes of shoes out of her oven (true fact), and set to work modifying her grandmother’s recipes to fit her new Paleo lifestyle. This meant no grains (goodbye wheat and corn), no legumes (sayonara peanuts and soy) and definitely no gluten, artificial sugar syrups, colors, or flavors. Her creations, lovingly crafted from wholesome ingredients like almond and coconut flour, 100% pure chocolate, coconut oil and eggs, quickly became popular. Her friends began requesting baskets of Paleo-friendly goodies for holidays and other special occasions and she soon realized that there might be an opportunity to expand her hobby into a full-fledged business. Capturing her belief that Paleo is more than just a diet, Kristen named her online bakery “It’s A Lifestyle” and began shipping healthy indulgences across the United States. Her menu featured chocolatefrosted doughnuts (baked, not fried), chocolate almond butter cups, grain-free granola, mini-cheesecakes, and decadent cupcakes (almond butter and jelly and coconut to name a few), but she didn’t stop there. “It’s A Lifestyle” offers dry rubs for making delicious meats, homemade cashew and almond butters, and even dry baking mixes that are great for gifting. True fans of better-for-you treats can also join the “dessert of the month” club. Members not only receive a special dessert each month (shipped in a reusable “It’s A Lifestyle” insulated tote bag) but they will also get discounts on future orders and a personalized newsletter and announcement cards. In the future, Kristen plans on offering pre-made pizza dough, biscotti, and breads “for those that are not that into sweets” and hopes to incorporate her other long-time love, fashion, into her business as well. To start, she’d like to roll out her signature couture oven mitts and cooking aprons as well as baby onesies for baby-shower gift baskets. Eventually, she would like to be able to open an actual brick and mortar location in New York City, and with the growing popularity of Paleo and Cheesecake Choose bite-size, 4” or 9” and top with chocolate shavings, strawberries or leave it plain. Chocolate Almond Butter Cups Four simple ingredients that blend together for a perfect way to satisfy your sweet tooth. Donuts Baked, never fried. Choose from Chocolate Dipped, Coconut/Honey Dipped or get an assortment. 22 Paleo Magazine Aug/Sept 2012 Gluten-free, it seems likely that she’ll succeed. “I started the business because there was a niche market for healthy, Paleo desserts that was missing. I was finding that the biggest thing people crave are desserts. Then they splurge and feel horrible afterwards. This is a way to have a healthier alternative, so that you do not feel like you over indulged or “fell off the wagon”. To me, once I started doing Cross-fit and Paleo, it was a lifestyle, not a diet. Everyone would ask what I was doing to be in such good shape and I would explain Paleo and they would refer to it as a diet and I would say its just my lifestyle.” To purchase your own “It’s A Lifestyle” goodies, visit ItsALifestyles.com For recipes, pictures and a behind-the-scenes look at the “It’s A Lifestyle” bakery, check out Kristen’s blog at Blog.ItsALifestyles.com or follow her on Twitter @itsalifestyles Subscribe Today Don’t miss a thing! Subscribe to Paleo magazine and get 1-year of the best information on living a paleo diet and lifestyle delivered right to your door. “You guys did a FANTASTIC job with this thing! I love it!!!” “Just received my first issue. Read it, re-read it, then re-read it again. Awesome!” “Got mine...LOVE IT!!!!!!!!!!!” More Menu Items Chocolate Covered Strawberries Lemon Poppyless Muffin Mix Jalapeno and Rosemary Crackers Granola Squares and Mix Lemon Poppyless Muffins Walnut Date Spread Cupcakes Truffles Dry Rub Chocolates And more! Contact It’s A Lifestyle “This mag is really good.” “Got the magazine in the mail yesterday and immediately read it cover to cover! It’s beautifully put together and full of great stuff. Can’t wait for the next issue!” “Love, love, love the mag guys!” www.itsalifestyles.com [email protected] www.facebook.com/itsalifestyles www.twitter.com/itsalifestyles www.youtube.com/itsalifestyles www.paleomagonline.com/subscribe Paleo Magazine Aug/Sept 2012 23 Go Getters I Inspire Bill Vick was a 74 year old Triathlete who thought he had asthma when his doctor told him he was going to die from an incurable disease called Idiopathic Pulmonary Fibrosis (IPF). A former Marine, Bill decided he wasn’t going to go down without a fight. He visited “Doctor Google” and discovered hope in the Paleo lifestyle. Could you give us a little background on your life before IPF and Paleo? As a kid growing up I was always involved in sports, in high school I wrestled and later joined the Marine Corps. That’s when I learned how to run, which you’re kinda encouraged to do there! I was accepted into Force Recon, a very unique and very physical outfit with the mission of long range reconnaissance. In 1957, I got involved in Karate and lucked into studying with some of the greats of that area. Well, along came marriage and children, and I got away from exercise and got out of shape. About 15 years ago, I caught the running bug and got involved in the very early days of Triathlons as an age group competitor. I did well and was in great shape. My workouts were primarily based on running, and swimming with some lifting. Diet was, as it is with many endurance athletes, primarily a grain-based highcarb diet. What we call the SAD diet. what you got, but you got something”. He sent me to a Pulmonologist who took some high-res CT scans which showed that I had a disease I’d never heard of called Idiopathic Pulmonary Fibrosis (IPF). I started researching IPF and found that there are about 200,000 people in the US who have it. Roughly 48,000 people are diagnosed each year and 40,000 people die from it annually. The survival rate after diagnosis is three to five years because there is no cure, if you get it you die, it’s just a matter of when. There are a number of underlying conditions that are thought to contribute, but most of the current doctors and researchers believe that it is primarily an autoimmune response. They can treat the symptoms of IPF with really heavy duty immune system suppressing drugs like prednisone, but they can’t actually treat the disease. “...the most important things in my life are no longer the things.” How did you learn that you had IPF (Idiopathic Pulmonary Fibrosis)? About two years ago I was training for a short-course triathlon and couldn’t catch my breath. I thought I had asthma, so I went down to my local doc and he tap and prods and he says, “I can’t tell What were some of the thoughts and feelings that went through your head when you received your diagnosis? It’s interesting because I think you go through a grief cycle. First is disbelief, second is anger and fear, and third is acceptance. When I first heard this from my doctor, I was in disbelief. I was a Triathlete, I looked good, I felt good, and my life was on center. I’m probably at the acceptance phase now, but there is a lot of anger still there. I’m mad at the medical field because they can’t do anything about IPF and I’m mad at the general population because they’ve never heard of it. There’s as many people dying from it each year as lung cancer and someone is dying from IPF every 13 minutes and yet it’s invisible. How did you learn about the Paleo lifestyle? I kinda stumbled into the whole Paleo movement when I discovered Mark Sisson and his book “The Primal Blueprint”. I also read Robb Wolf ’s and Loren Cordain’s books and the more I read, the more convinced I became that I was on to something; that auto-immune disease can be treated effectively by modifying your diet. Continued next page Paleo Magazine Aug/Sept 2012 25 Go Getters IPF Continued from page 25 What was it about Paleo specifically that convinced you it was a better choice than any other dietary plan such as veganism, Blood-type diets, etc? It was one word, “autoimmune.” Paleo specifically addresses the autoimmune response and that’s why I focused on it. I had lived long enough and had done enough work around diet and exercise to recognize that this stuff made sense and it made sense in the right kinds of ways. Before I plunged in, I did a lot of research. I literally sat with one of the top five pulmonologists in the world and we talked about IPF and I told him about the Paleo lifestyle. He sat there and agreed with me! He said, “You know it makes sense to me, if it attacks the autoimmune response then it’s worth a shot. This might work, let’s see what happens.” The goal is to stabilize the disease. With IPF you get scarring in your lungs and once the tissue is gone it doesn’t come back. I’ve been stable now for the last five months. When you went Paleo, was there any concern from your family that it was a “fad” diet? They were and let me tell you why they stopped. My youngest daughter is a Triathlete and a science teacher, and so she was skeptical. What changed her mind is the fact that when I started Paleo I was on medication for high cholesterol, acid reflux and depression. After two months I was able to stop all of the medications, and my family became believers. They aren’t Paleo, but that’s OK, we collectively eat more meat and less bread and I’m trying to be an example. Has has the IPF diagnosis changed your perspective on life? You can go through life in one of two ways. You can coast along and occasionally smell the flowers, or you can aggressively run around and smell them 26 Paleo Magazine Aug/Sept 2012 Idiopathic Pulmonary Fibrosis all. That is my philosophy, I’d rather do it all than some. I don’t intend to die from IPF, I intend to live with it and to live my life fully. I greet the day with a smile and the most important things in my life are no longer the things. Surprisingly, having a diagnosis like this can be a positive thing. My family, my daughters, my grandsons, they’re the most important things in my life. It’s no longer the right pair of shoes, the right suit, or the right car, it’s the right people in the right way. It’s about honoring and respecting them, which I didn’t really do before, but I do now. What are your plans for the future? First and foremost is spreading awareness of IPF. Until there is broad awareness there will be no funding to cure the disease. It might not happen within my lifetime, but I’m going to do as much as I can by writing about it and talking about it. My other passion is Boomers. I think that many people in the Boomer generation have given up because they are “older”. Well life goes on, and I think that they can be vital contributors to the world, their community, their family. I’m addressing this in two ways, by focusing on their life and career as well as fitness through my websites BoomerJobTips. com and iFitBoomer.com. I’m 74 years old and I still compete. I’m no longer competing with others, but I compete with myself. Last week I did a 1,100 yard swim and it was great. I was blowing past these young 50 year old punk kids and it was like winning my first 5k. For more information about IPF, and how you can help raise awareness, visit PulmonaryFibrosis.org and The Coalition for Pulmonary Fibrosis (www.coalitionforpf.org) What is it?1 According to the A.D.A.M. Medical Encyclopedia, “Idiopathic pulmonary fibrosis is [the] scarring, or thickening of the lungs without a known cause.” It is believed to result from an inflammatory response “to an unknown substance or injury.” It most commonly affects individuals between 50 and 70 years old. Once the lungs become damaged, it becomes increasingly difficult to breathe. How quickly the disease progresses can vary widely, with some people experiencing worsening symptoms in just months and others having little change in years. There is no known cure and no medications have shown the ability to improve the condition for patients. Statistics2 Since 1999, the number of patients with pulmonary fibrosis has increased by 156% Four times as many people have pulmonary fibrosis as Lou Gehrig’s Disease or Cystic Fibrosis Anyone can get pulmonary fibrosis, with adults between 30 and 80 years old at higher risk http://www.ncbi.nlm.nih.gov/ pubmedhealth/PMH0001134/ 2 http://www.coalitionforpf.org/ ofs/pdf/DidYouKnow.pdf 1 PALEO: EAt grEAt...fEEL grEAt... CHECK OUT CINDY’S “EAT GREAT, FEEL GREAT” VIDEO SERIES! Eat Great, Feel Great Video Series Personal Chef Cindy AnsChutz, of Cindy’s Table, is transforming common dietary practices up and down the East Coast. Specializing in Paleo cooking, Cindy provides not only in-house chef services in Connecticut, she offers recipes, cooking shows, access to her Paleo-focused blog and meal planning tips through her website. Learn more about the efforts of Cindy’s Table and benefits of a Paleo diet by subscribing to her newsletter and following her on Facebook at Entertaining Paleo. Check out her calendar as she may be providing a cooking demonstration near you! VISIT WWW.CINDYSTABLE.COM FOR MORE PALEO RECIPES & VIDEOS, & TO SIGN UP FOR A MONTHLY NEWSLETTER FILLED WITH GREAT PALEO RECIPES What can you expect to find on www.CindysTable.com? • A wealth of wholesome, Paleo-focused recipes alongside mouth-watering photos of the final product • An engaging, informative and helpful video series • Creative Corner, where you can access cooking tips and ideas on meal planning and entertaining • Information about her Italian-style, family-inspired cookbook • Access to her several blogs, plus links to the Cindy’s Table Facebook pages and Twitter feed Cindy’s Table is more than a website. It’s a place for people to commune over the common theme of cooking, eating well and feeling great. Join the family by visiting www.CindysTable.com. Video Production By: Entertaining Paleo on Facebook “It’s time for the body to get back into the act.” Frank Forencich U sually, I have to step away from work and the computer and start moving before I feel like moving was a good idea. It’s because the idea of moving is in the thinking, ego mind and the feeling of moving is in the body. If you ask your mind - likely your stressed out, thinking, chattering, busy mind - if working out is a good idea, it’ll say: “No, I have too many things to do.” But if you “ask” your body if moving is a good idea - and I mean ask it by moving it and seeing if it feels good to move - it will very likely say “yes.” It’s like the saying that floats around Facebook: “You never regret the workout that you finished.” Movement is NOT Optional... A tragic symptom of our age and our dependence on - and love affair with - computers, iPads, the internet and social media is that movement has become either something optional or something we just sort of “tack on” to the day - either before or after work. Even though I’m a full-time author and blogger - in the health and fitness field, no less - and work from home on my own schedule and at my own discretion, I’ve still struggled with this attitude from time to time. More than once I’ve been in the very telling situation of falling into varying degrees of depression and anxiety when I stop moving and training regularly or my movement and training take a backseat to planning and working and pointing and clicking on the computer. I’m fully convinced that the depression and anxiety I feel when I’m not moving enough and am spending too much time sitting and thinking and working and stressing is my body telling me to move. 28 Paleo Magazine Aug/Sept 2012 e v Mo e i D or By: Adam Farrah Not Moving is a Modern Cultural Problem... As a culture, we’ve become almost entirely cerebral. And this cerebral nature is still pretty universally respected and ingrained - even if it’s not quite as well rewarded as it used to be. (If the “not quite as well rewarded as it used to be” part of that sentence intrigues you, read Linchpin by Seth Godin.) It’s the typical “working and paying bills is life or death, exercise is nice if you have the time” attitude that’s pervasive in our culture - even among many of us who know better. Part of the problem is that this attitude is at a cultural and many times even at a sub-conscious level. I could also say that, even for those who move and train regularly, many don’t move properly and they move too often and intensely - usually driven by the “more is better” approach of our culture and consumer society - but that’s a topic for another time. The truth is, training and moving and breathing and physically exerting ourselves is exactly what we need to refine and expand our cognitive abilities and find the inspiration and energy for the more cerebral and sedentary work most of us engage in for a living. Moving and thinking are NOT mutually exclusive. In fact, they each impact the other positively. After really digging into the topic - and being inspired by Frank Forencich’s outstanding “Change Your Body, Change the World” - I began to see how strongly I was influenced by my mostly sedentary years studying chemistry in college followed by my stint as a scientist in the biotech field. Even though I’ve worked for a number of years now to create self-employment and the freedom to train and move as often as I need to and whenever I want to, I can still get stuck in the “work comes first” mentality that was drilled into me in academia and corporate culture. The Two-Way Street between Mind and Body... There’s a very interesting phenomena you can observe in the interaction between mind and body. We all know that when the mind is stressed out, the body reacts. Breathing becomes shallow, pulse quickens, thoughts race. Along the same lines, if you aren’t particularly stressed mentally and you start to breathe shallowly and rapidly and flash your mind from one stressful thing on your to-do list another, you’ll become stressed. Mind can influence body just as well as body can influence mind. It’s the same if you are mentally stressed and you go to a quiet, comfortable place and practice yoga. When you’re stressed, your muscles tense up. Yoga releases that tension. So, even though the tension in the muscles originated from the mind and it’s thoughts, the physical act of the yoga released the tension and calmed the mind. Mind influences body and body influences mind. Evolving Forward and Backward at the Same Time... As Albert Einstein so eloquently said, “The significant problems we face can not be solved at the same level of thinking we were at when we created them.” We’ve evolved to the point of being cerebrally highly advanced. Yet our bodies have remained highly primitive with primal drives, needs and reactions. We can’t live 100% cerebrally - as much as consumer and corporate culture would like us to. But we can’t live 100% primally either - responding to impulses that were appropriate in a much different age. What I’m proposing here is a complete paradigm shift. Moving, and moving properly, is a matter of life or death. Our movement was once at a highly evolved and advanced state - way back at a different time in our evolution. Currently, our minds are arguably at a “pinnacle” of thinking and logic ability. But we’ve left the movement part far behind and are paying a price. The statistics on illnesses like type II diabetes, heart disease, anxiety, depression, obesity and many, many others tell the story. As a culture we’re not moving enough and many of us who do move regularly don’t move in the right ways or at the right times. It’s time for a cultural shift that honors the primal nature we all share and can’t deny or medicate away - as much as consumer and corporate culture tries to sell us the fantasy that we can. Activity Levels Way Down In 2001, researchers attempted to compare the activity levels of Australian settlers 150 years ago to “modern” sedentary office workers. They measured this by having a group of men reenact life 150 years ago by living in a theme park near Sydney for a week, with minimal use of modern technology. They found the historical group had activity levels up to 2.3 times greater than the modern group (the equivalent of walking up to 9 miles PER DAY more in the past than today). It’s my deep belief that a profound evolution of the human species is on the horizon. We’re reawakening and becoming more in touch with the deep, primal and primitive needs that our bodies have been more and more insistently trying to make apparent to us - often through illnesses like anxiety, depression or digestive and metabolic disorders. And, at the same time, we’re learning and creating and sharing more and more, faster and faster and in more technologically advanced ways every day. My vision for the evolution of the human animal in the 21st Century is a highly fit, primal body with a sharp, clear and intelligent mind. A mind that uses the “tools” of our day and environment just as our ancestors used what was in their environment for survival and to support their lives. And, with the massive advances in our technology also comes massive advances in our responsibility to use that technology in a responsible way responsible to ourselves, our planet and all the other life we share the planet with. And movement is at the core of this evolution - a bridge between past, present and future. Paleo Magazine Aug/Sept 2012 29 Cindy’s Table By: Cindy Anschutz Entertaining Paleo © Nicole Alekson Photography The talented Cindy Anschutz is working hard to bring the first paleo-centered cooking show to TV. Find out what’s driving her and how you can help support her efforts! A s a personal chef who believes in the benefits of a Paleo life-style, I welcome the opportunity to spread awareness about its health benefits and share recipes I’ve created using its principles. After 20 plus years in the computer software industry, I decided to pursue my passion for cooking with the launch of Cindy’s Table, a personal chef and catering business, based in the Greater Hartford, CT area. I also took advantage of a more flexible work schedule and joined a local CrossFit training program in 2010. It was through this group of enthusiasts that I was introduced to the benefits of Paleo cooking, and I’ve never looked back! Soon after my first introduction to Paleo, my doctor recommended I take medication to manage my high cholesterol. I refused and committed to the Paleo diet for six months to see if my cholesterol levels would respond. I was determined to try it, despite my doctor’s objections and it was one of the best decisions I’ve ever made. Not only did the lifestyle change help lower my cholesterol, but I was able to lose weight, sleep better and feel more relaxed on a daily basis. Since making the transition, I don’t have as many cravings for unhealthy foods. Now, two years later, my cholesterol is normal! My husband, Glenn, and I have changed our diets and reaped the rewards of a Paleo lifestyle. It’s been so refreshing to learn that Paleo doesn’t mean boring or bland! After some practice, I’ve found that by putting a modern twist on basic ingredients, I can “wow” my clients, all while remaining true to my new lifestyle. I started cooking as a young child in my Italian Nana’s kitchen. Together we would plan meals for the week and prepare Sunday dinner for our family. Her love of family and Italian cooking were a springboard for my future success and consequently, her greatest gift. Inspiration can hit at anytime. Sometimes I’m inspired with recipe ideas while walking down the aisles of a grocery store. I am also inspired by my husband, as we love to cook and entertain together. We have traveled to cities across the U.S. and overseas and relish the chance to learn more about different cultures and their food for inspiration. Some of my most delicious creations have come from having the courage to re-create a favorite dishrelying on memory instead of a recipe. Don’t be afraid to experiment and have fun! Paleo recipes can have pizzazz and are great fun to make. It’s so rewarding to entertain with a menu that is both healthy and delicious. However, if you’re not feeling wildly creative yet, remember that it will come with time, practice and the rave reviews you will receive from your guests. And while creativity is a bonus in crafting recipes and cooking, planning is vital. Planning is a skill I carried over from my years in the computer software business, juggling parenthood and running my own company. I’ve found that much of the stress that people have involves knowing which ingredients to have on hand. Trust me, you can easily stock your pantry with all the basics needed to create a delicious meal and rest assured that even last-minute meals can be made with ease. (You can find pantry basics on my website, under Cindy’s Creative Corner). If you still feel that cooking delicious, exciting, paleo-friendly dishes is a bit overwhelming, it doesn’t have to be. It’s my goal to teach you how to turn protein and vegetables into a simple, week-day meal or transform them into something worthy of any special occasion. Lately, I’ve been working with Adam Farrah, the author of “The Paleo Dieter’s Missing Link,” in a joint effort to spread Paleo with live cooking demos and Paleo theory lectures. We have begun filming a series of videos called “Eat Great, Feel Great” that you can view on YouTube. Adam and I have also taken our “Paleo Road Show” to businesses in Connecticut like Whole Foods Market and gourmet cooking venues like Chef ’s Entertaining Paleo Find these and other great paleo/gluten-free recipes on Cindy’s website (cindystable. com) • Poached Salmon with Avocado Salad • Pork Scallops over a Warm Mushroom Sauce • Ossobuco alla Milanese • Classic Eggplant Caponata For great menu suggestions, party planning tips, table settings and all the details needed for a special event visit www.cindystable.com/ category/creative-corner/ How You Can Help Helping Cindy in her efforts is quick and easy. Simply like her Facebook page (http://goo. gl/wtrUK), watch her videos on YouTube and “like” them/ comment on them. Numbers get noticed! Emporium. Our goal is to introduce and educate consumers about the benefits of Paleo and Gluten-Free cooking. For those already on-board, we hope to reinforce the message that “diet foods” don’t have to be tasteless, boring or about deprivation. With many of my goals coming to fruition, I’m now focused on hosting my own Paleo-focused cooking show. I’ve already received a lot of positive feedback about the idea and am hearing that people are more than ready for such a program. What do you think? Please give me your feedback by emailing me at: cindy@ cindystable.com. With your support, together we can educate the world, make Paleo fun and show how eating the diet we were intended to consume can lead to a longer, healthier life! Paleo Magazine Aug/Sept 2012 31 Is Sleeping on Hard Surfaces “Paleo”? By: David Csonka There are a lot of things you can do now to try and bring your diet and lifestyle back in line with what your DNA expects of a modern human being. Through exploring the concept of the “paleo lifestyle”, people all over the world have found renewed vitality and strength, and made wonderful changes in their lives. Of course, sleep is certainly an important facet of health, and we’ve made great progress in learning how to make bedtime a more restful and rejuvenating experience. By understanding the negative effects of things like late night alcohol and caffeine consumption, LED and blue light exposure, and stress or cortisol irregularities, we can fine tune our body’s rhythms so that we can feel more rested after waking. But, what if there is yet another piece to the puzzle? After all, sleep has always been, and to some extent, remains a mystery. Scientists have formulated some theories as to why the human body requires sleep, and what the purposes of dreams are, but for the most part these questions are still unsolved. By applying the evolutionary heuristic we can easily understand how the blue colored light from computer screens, similar to the daytime sky, can hijack our natural mechanism for keeping us alert during the day. Sleep Naturally We’re constantly told we need exactly 7-8 hours of sleep each night for optimal health. No more, no less. However, according to researchers like James McKenna of Notre Dame and Carol M. Worthman of Emory University in Atlanta, humans are biologically designed to sleep in two or more interrupted bouts at night and sleep again during the day. 32 Paleo Magazine Aug/Sept 2012 After all, the daytime is for hunting and gathering. So, why don’t we apply that same evolutionary model to that other important factor of sleep, our beds? I asked several people if they would consider giving up their cushioned mattresses to sleep on the floor, if there was evidence which demonstrated that it would be good for their health. The response was almost uniformly negative, with a mix of incredulity and skepticism. After all, aren’t we repeatedly inundated on a daily basis with advertisements for the latest and greatest mattresses and bed technologies which are guaranteed to give us the best sleep of our lives? I hate to play the cynic, but it wouldn’t be the first time that an indispensable market developed to provide a supposedly necessary product that ultimately harmed or at least did little to improve our health. But, perhaps I’m being too hasty. Surely, the rest of the people in the world outside of developed western countries sleep in beds just like us. You know, those cultures which still cling to their traditional practices and lifestyles, which we often point to as evidence for the errors of our modern ways. People like the Ache foragers in Paraguay, and the !Kung hunter-gatherers in Africa, for instance. Well, as it turns out, they sleep very differently from most of us. According to Bruce Bower for Science News, “Adult sleepers in traditional societies recline on skins, mats, wooden platforms, the ground, or just about anything except a thick, springy mattress. Pillows or head supports are rare, and people doze in whatever they happen to be wearing. Virtually no one, including children, keeps a regular bedtime. Individuals tend to slip in and out of slumber several times during the night. In these unplugged worlds, darkness greatly limits activity and determines the time allotted to sleep. Folks there frequently complain of getting too much sleep, not too little.” That sounds interesting, but does it really apply to the rest of us? Well, it would certainly seem difficult to suggest a biological need for something like a springy mattress, since they didn’t exist in nature. However, it would have been relatively easy for our ancestors to find a soft spot to lie down on in the evening, if but a patch of grass or sand. And even the Japanese, who sleep in their traditional manner, still employ a small bit of cushioning for their futons, though their beds are still quite spartan compared to western standards. The prevalence of back aches and poor sleep would indicate that the near ubiquitous presence of mattresses in our society has not necessarily been the panacea that it is thought to be. One thing that we can be sure of is that people who already have a diagnosed spine condition or arthritis should consult with their doctor before making any radical changes to their sleeping conditions. But for everybody else, it could potentially be therapeutic to switch from a very soft and cushioned mattress to something quite a bit more firm, if not as hard as the floor. Or at, the least, try sleeping on the floor or a futon and see how you feel. Really though, is it really that much weirder from all of the other paleo-inspired stuff you’ve tried? I gave this a try for a week, by sleeping on the floor with nothing but a small blanket and a yoga mat, and found that after a few initial nights of discomfort my body rapidly adjusted to my new sleeping conditions. Of course, my sleeping posture had to change a bit to accommodate the reality of the rigid floor, but in a weird way this actually started to feel “right”. It makes sense that our body would have mechanisms for instructing us to move or perform in the proper ways when presented with an environment and conditions that meet its expectations. The firmness of the ground juxtaposed with the pull of gravity on our skeleton creates an evolutionary formula which just makes sense. I encourage you to think about it the next time you go camping. Maybe you can leave the air mattress at home, and get by with just a small roll-up sleeping bag. You might just feel better for it. t e i D r U o Y e V l o DeV Get Back to the Basics with NoGii Paleo Bars • NO GLUTEN • NO HYDROGENATED OILS • NO TRANS FAT • 100% ALL-NATURAL • NO HIGH FRUCTOSE CORN SYRUP • NO DAIRY • NO PRESERVATIVES • PALEO DIET COMPLIANT Follow Us Online NoGii.com Paleo Kids School Lunches New USDA rules and how to get your kids the most “paleo” school lunch. On January 25th of this year, the Food Nutrition Service of the USDA issued their final rule that modified the nutrition requirements of the National School Lunch Program (NSLP) and the School Breakfast Program (SBP). The ruling aligns these two programs with the most recent “Dietary Guidelines for Americans” and only applies to food schools serve out of their cafeterias in lunch and breakfast meals and doesn’t affect any vending machine items. This process began with a proposed rule, issued by the USDA on January 13, 2011. They issued a notice requesting public comment on March 21, 2011 and received over 130,000 public comments which they considered while putting together the final ruling. The final rule requires that school breakfast and lunch menus meet specific age/grade food and nutrition standards, increases the minimum amount of fruit and whole grains offered at breakfast and eliminates the proposed provision that had required schools serve a meat/meat alternative at breakfast (ie., they don’t need to serve meat at breakfast, just more grains). So what are some of the changes Food is medicine. ™ Have you hit a paleo ‘plateau’? Let us help you tweak your diet for optimal health & variety Contact us today - Your body will thank you. www.GlutenFreeRN.com Consultations I Seminars I Presentations Nadine Grzeskowiak, RN, CEN 215 SW 4th St., Corvallis, OR I 541-602-1065 34 Paleo Magazine Aug/Sept 2012 that will be implemented by this rule? More fruit at breakfast and lunch. The rule doubles the amount of fruit that schools need to offer for breakfast, from a half cup per day to one cup. It also doubles the amount of fruit and veggie servings offered at lunch for certain age/ grade groups. More vegetable servings and variety at lunch. Not only do schools need to increase the amount of veggies that they serve, but they need to offer more varieties. These varieties include dark green vegetables, red/orange vegetables, legumes, starchy vegetables and other (ie. tomatoes, onions). More whole-grain foods. The ruling requires schools to increase the servings of whole grain foods and gives schools two years to fully implement this requirement for lunch and three years for breakfast. On a positive note, the rule does cut down on the number of grainbased desserts schools can offer to two per school week. Only fat-free (unflavored or flavored) and unflavored low-fat (1% or less) milk. This discontinues the current policy that allowed schools to offer milk in various fat content levels (whole, 2%, etc) and provides no limit on the fat content of flavored milk. Saturated fat limits. This is actually pretty consistent with the current standards that limits breakfasts and lunches to providing less than 10% of total calories from saturated fat (average over the school week). Less meat. The final rule does not require a daily meat/meat alternative to Paleo Kids be served for breakfast. In addition, the final rule gives schools the option to offer tofu, mature beans, dry peas, cold cuts, cheese and yogurt to meet the meat/meat alternative requirements. With more grains, less fat and less meat, what’s a family that’s living a paleo lifestyle to do? Obviously, sending your kids to school with their own lunch is the preferred option. However, for some families that’s not possible due to things like finances or time. The good news is that it is possible to get your child a meal prepared at school that’s more in line with the paleo framework. There are regulations in place to provide meals to students with special dietary needs and schools that participate in the NSLP and SBP are required to make accommodations for kids who can’t eat the prepared meals due to a disability. Schools can also, at their discretion, make substitutions for students who don’t meet the definition of disability, but still can’t eat the prepared food due to dietary restrictions such as intolerances or allergies. To have your child exempted from prepared meals, the school must have a written statement on file, signed by a licensed physician. The statement must state; the child’s disability, an explanation of why the disability restricts their diet, the major life activity affected by the disability, the food(s) that need to be omitted and the food(s) that must be substituted. For most of us, our child won’t qualify for modified meals under the disability regulations. More than likely, they’ll fall under the umbrella of special dietary needs. To have changes made to your child’s school lunch due to special dietary needs such as food intolerances or allergies, the school must have a written statement on file. The statement must be signed by a recognized medical authority and include; the medical issue/special dietary conditions that is causing the need for the substitution, the food(s) that must be omitted and recommended alternate food(s). The USDA has published a manual to help guide school foodservice staff in accommodating kids with special dietary needs (see link below). Since this is the reference your school’s staff may be referring to when helping you, it’s a good idea to familiarize yourself with it prior to speaking with them. The guide gives example situations explaining different circumstances when the school is/isn’t required to accommodate the requested dietary change. By doing a little homework and prep ahead of time you’ll be able to better identify how to present your dietary requests to school staff and have a more paleo-friendly meal served to your child at school. USDA Guide: Accommodating Children with Special Dietary Needs in the School Nutrition Programs http://goo.gl/Vb1UE Paleo Magazine Aug/Sept 2012 35 Q&A with the Paleo Dietitian By: Amy Kubal MS, RD, LN, Paleo Dietitian Q I’ve got horrible seasonal allergies that knock me out of commission for a couple months every year. After reading the ingredient labels for the over-the-counter allergy meds, I just couldn’t bring myself to buy any. Is there anything I can do to help alleviate this and actually breathe? A Aaaa…CHOO! Seasonal allergies are definitely no fun! The best way to ‘feel better’ is to avoid the things that are triggering your reactions. Unfortunately, there aren’t too many people that can lock themselves away until the pollen and/or mold, etc levels in the air decrease. Luckily, there are a few things you can do that may help alleviate your symptoms without medication. The first and most obvious is - do your best to stay inside on days when allergen levels in the air are high. Avoiding the irritant is always going to be the most effective method of treatment. On the food side of things, stay away from histamine containing fare including alcohol (all forms), fermented and/or aged foods (sauerkraut, pickles, kombucha, cheeses), grapes, and yeast containing foods. Build an antiinflammatory paleo diet which is high in omega-3 fats, antioxidant rich vegetables, and flavonoid containing tea. A SMALL (1/4-1/2 tsp) amount of local bee pollen or honey may also help in some situations. Definitely eliminate gluten from your diet! On the supplement side of the coin, a good DHA/EPA fish oil is a great start. Add some extra magnesium to help relieve the wheezing and consider adding quercetin and Vitamin C; both of which are natural antihistamines. Adhering to a paleo lifestyle, including diet, smart exercise, stress management and adequate sleep, will help to minimize inflammation, heal a potentially leaky gut and keep your seasonal allergies at bay. Q I’ve been doing some research on raw milk trying to figure out if I should/need to drink it or not. I know that raw milk is a “grey area” in the Paleo community. Recently I’ve been seeing information on some potential hazards to drinking it. What’s your take? Is it necessary? Is it safe? A Dairy, in and of itself, is not a paleo food; it falls under the realm of ‘primal’. When primal/paleo groups talk about the benefits of raw milk they are referring to full-fat, unprocessed, dairy from pastured animals. This is not raw milk from traditional/confinement dairies, low-fat or skim products. Additionally, it is extremely important to know the source of If you have a question for Amy, the Paleo RD, you can email them to her at [email protected]! the product! Ensure that the animals are truly pastured and not grain-fed, that the milking conditions are clean and that the milk is refrigerated immediately following extraction in order to maintain its immune supporting components and prevent contamination. The subject of raw milk is very controversial and in some states it is illegal to sell or buy raw dairy. The FDA issued a statement earlier this year claiming that raw dairy is unsafe, due to risk of food borne illness; and refuting claims that it has health benefits. There are many health professionals and groups that disagree with the FDA’s stance and tout the advantages of raw dairy. Consuming raw dairy is beneficial in some cases and depending on your situation and health may be something to incorporate. To moo or not to moo, that is the question. So, is consuming raw milk a necessity? No, most definitely not. While raw milk is nutrient dense, contains probiotics, is an ethical food choice and tastes great; whether you should or shouldn’t drink it is a personal decision that needs be based on your tolerance to dairy, health concerns and overall goals. Q My sister is a vegan and loves giving me a hard time about all the meat I eat. She’s especially vicious during grilling season and tells me how I’m basically killing myself every time I cook meat on the grill. She claims that the chemicals created by grilling are a sure fire way to give myself cancer. Can you help me out with any info so I can get her off my back once and for all? A It’s that time of year again! The grills are coming out and the steaks, burgers, and brats are plentiful. It’s enough to send any vegan off the deep end. Unfortunately, your sister has a valid argument in regard to grilling and cancer related chemicals. Grilling creates two types of potentially cancer causing agents; polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). PAHs are a product of the smoke that is generated from the meat’s fat drippings. The smoke surrounds the food and the PAHs are transferred from the smoke to the surface of the meat. HCAs are formed Continued next page Paleo Magazine Aug/Sept 2012 37 Continued from page 37 when meats are grilled at high temperatures for a long time. Studies have demonstrated a link between HCAs and the development of breast, colon and prostate tumors in mice. This doesn’t necessarily mean that you have to abandon the barbecue forever! There are several ways to reduce the risks associated with grilling and still enjoy the flavor. Here’s what you can do to make your summer grilling safer: • Marinate! Not only does marinating tenderize and add flavor to meats; but it also helps blunt heat. This decreases the number of HCAs formed during cooking. • Nuke it! Pre-cook your meat in the microwave for 1-2 minutes before putting it on the grill. Microwaving releases some of the compounds that contribute to HCA formation. Additionally, starting the cooking process reduces the grilling time. • Make it Rare! Avoiding well done meats is another way to decrease risk of exposure to harmful HCAs and PAHs. Less time on the grill means less smoke exposure and shorter grill time! • Accessorize! Serve your meat with plenty of cruciferous vegetables. Nutrient rich broccoli, cauliflower, cabbage, bok choy, etc, contain special nutrients that alter the way the body metabolizes some of the chemicals produced during grilling. 38 Paleo Magazine Aug/Sept 2012 So, while your sister does have a valid argument, you can take measures to make your grilling as low risk and safe as possible. Enjoy your summer! Q A How important is it to drink “eight 8-ounce glasses” of water every day? Hydration! It’s kind of a big deal. The average adult body is between 50-65% water. Water is so important that without it we can only live for 3-5 days; without food we can live for up to 4-8 weeks! That’s a big difference! Water has many important functions in the body it: regulates temperature, moistens tissues, protects organs, carries/delivers nutrients, lubricates joints, prevents constipation, flushes out waste products and dissolves minerals and nutrients so we can use them. Additionally, as little as a 5% decrease in body hydration has been shown to hamper performance and endurance among athletes. Does everyone need eight, 8-ounce glasses of water every day? How much water you need varies greatly from person to person. Factors that determine water need include: body size, climate, season, sweat losses, exercise/activity level, age, etc. Additionally, water is part of most of the foods we eat – especially vegetables and fruits. The water we get from food and other drinks also counts toward the daily total – so drinking 64 ounces of straight water may not be necessary or you may need more than that. The best way to determine if you are getting enough fluid is to look at the color of your urine. I know – it’s not exactly a fun thing to do, but it is one of the best indicators. The optimal shade is “weak lemonade” yellow not dark yellow, or “apple juice” gold/ brown. If your pee is clear it may mean that you are over-hydrated and you can decrease your water intake. On the other hand, if you are ‘going gold’ you likely need to chug a few more glasses of H2O. Green can mean you’ve got a thing for asparagus and neon yellow is common if you are taking a multi- or B vitamin and not absorbing it. If the porcelain holds any other color (pink, red, tea or dark brown, cloudy, etc.) see your physician as this may indicate a health problem. The amount of water that’s right for you will change from day to day depending on food choices, activity, and conditions. There is no one perfect dose. The color you are ‘running’ is a great monitor of where you’re at on the water scale. Look down and find out if your water bottle needs to be filled up! “Primal Chef features what most cooking shows miss—healthy eating!” -Ballard Barbell and Boxing Club 5 judges, 4 cooks, 3 rounds, 2 finalists, but only 1... Primal Chef! TM The competitive Paleo cooking show GIL BUTLER ROBB WOLF Episode 1 Now Available! ThePrimalChef.com Check out our weekly free videos too! Facebook.com/PrimalChef Youtube.com/user/ThePrimalChef Paleo Island of Vanuatu By: Tate Zandstra B loody and filthy, we sat on the stones beneath the kai kai tree, an ancient gathering place where villagers had, since their Austronesian ancestors, using naught but the stars, first rowed to these islands some four millenia gone. We ate lap lap, a Ni Van dish of fish and taro root cooked, like virtually all things in Oceania, buried in the ground over burning coals and banana leaves, in basalt bowls of coconut milk, with fresh, iced fruit juice. The village of grass huts and fruit trees looked serene, perched on the high slopes of this island, as though missed by time, but the kai kai tree had served in the past as a prison for enemies captured from other tribes. A skeletal tree which grows as a vine, slowly choking its host to death, the kai kai eventually leaves a hollow, cage like structure, and prisoners were taken out, clubbed, cooked, and eaten on these very rocks within living memory. My friend Alex and I hadn’t come by dugout to Vanuatu, an archipelagic South Pacific nation lying south of the Solomons, East of Papua, and West of Fiji; we had flown into the tiny international airport, where arrivals are searched for foreign plant seeds. We crewed on with a yachtie sailing 50 tons of WWII scrap around the south seas, and found our way eventually to Nguna (noona) island. Here we traded a rope of sticky tobacco and a rusty knife to a half crazy islander named Tallo to guide us through the Tabu villages and up to the top of the island’s volcano. “Mi wantim toktok long chief blong village ia” Tallo called out in the sing song pidgin which serves most of Oceania, when we came to a village on the upper slopes of the mountain. He explained we were bound for the volcano, and the kindly chief bade us come back for food on our return. The jungle slopes just past the village lay dark green and brooding in the intense heat, energized by the electric sound of tropical cicadas and birds unseen in the high canopy. Clinging to the spiky pandanus trees on the nearly vertical mountain face, we surprised meter long fruit bats which, disturbed, would wing heavily into the deeper darkness of the forest. Tallo went from his lazy, loping stride to being a nimble climber, and quickly disappeared upward into the trees. I thought we would lose him, but every now and then, he shrieked back to us in a strange, animal tone. Alex and I struggled up the face of the volcano, slicing our hands and arms on the sharp pandanus trunks which were like our ladder up. The summit, as volcanic cones go, was unimpressive though it offered great views of the island chains falling off to northward, like so many gleaming green gems anchored on a sparkling blue sea, and I was filled with a desire to be among them, for I knew many were uninhabited. We lost Tallo as quickly on the descent as we had on the ascent, and decided to follow the gentle grassy flank of the mountain down, rather than contend with the jungle. We found ourselves in sawgrass half again as high as we, and ultimately crawled through lava tubes most of the way back down the mountain, where we met Tallo and crawled back to the village of chief David. Vanuatu, David explained during lunch, was entirely organic. Most villagers grew only enough Taro on a complicated system of garden plots to feed themselves and maybe trade to others for different food. Fruit grew on trees in great abundance, and men fished from dugout canoes. The villages were entirely self sufficient. In the more remote islands, economies were based entirely on pigs, and he who owned the most pigs was likely also the chief, with many wives. Continued next page A small hammerhead caught in a gill net. Fishing was once fantastic here, but no longer. Factory ships have decimated local fisheries. Paleo Magazine Aug/Sept 2012 41 Continued from page 41 The islands of Oceania became famous among explorers for cannibalism, and not undeservedly so; enemies, missionaries, virtually anyone different could wind up as dinner. It is unclear why human meat, “long pig” in local parlance, was favored here since different cultures have eaten it for different reasons, but on small islands with scant wildlife, it may be that any protein was acceptable. Chief David smiled indulgently at the question whether cannibalism is still practiced and said only that at least in his village, it was not. Starting in the 17th century, missionaries came and, although some were eaten, eventually managed to force Christianity on the islanders, changing the face of Oceania forever. There are certain places, deep in the jungles of Vanuatu’s larger islands, north in the Solomons, and in the 42 Paleo Magazine Aug/Sept 2012 Crabs gathered and tied together, then sold live. savagely dangerous jungles of Papua, where there may yet be tribes living in the stone age, uncontacted by the modern world, where western religion and customs remain alien. Largely though, the islands of Oceania are places changed for the worse by the outside world. Factory fleets lay miles of long line and destroy local fisheries, impoverished island governments unable to stop them. SPAM, “pisup”, is considered a delicacy, and preferred above all other foods. The Ni Van government however, is vested in keeping Vanuatu organic. From the deck of our ship, Alex and I mused on the strangeness of these islands. Our senses were enhanced by shells of kava, a slightly hallucinatory drink composed of kava root chewed up by village boys and spit into a large communal pot, then left to ferment. Watching the slow motion sunset burning up the western horizon, the islands seemed slow and peaceful, the people contentedly growing gardens and raising pigs, standing on the beach at night to shriek weird animalistic sounds, unseen amid the mangroves. Chief David, high in his kastom village, which seemed unchanged by time, had shown us a small solar panel sticking from the grass roof of his hut. It ran a small ice box, with which he had made the ice in our juice. Some modernity it seemed, carefully managed, could be good. Clockwise from top left: Fruits and vegetables are grown on small family farms, the ownership of which has been passed through generations. Islands necessitate strict land parceling, which is the chief ’s job; Root crops like Taro and Kava form the Ni Van staple; A small lobster, good for eating or fishing; Grilled fish and taro cakes. Paleo Magazine Aug/Sept 2012 43 Fermentation 101 By: Lisa Herndon M uch of the creation and origin of chocolate is a mystery to much of our current culture. Did you know that chocolate is fermented? And that fermentation adds nutrients? With a bit care and a bit of education, you can choose healthy and happy chocolate. Chocolate comes from the seeds of the cacao or chocolate tree, Theobroma cacao. Linnaeus ascribed the genus name meaning “food of the gods” to the Greek words, theos, (god) and broma (food) and the specific epithet from the Native American word for the plant. The chocolate tree is native to Latin America and was transplanted to West Africa in 1824 by the Portuguese. The chocolate tree produces small flowers along its trunk that are pollinated by midges (a type of fly). Each pollinated flower produces a large pod containing 30 to 40 bitter seeds embedded in a sweet, sticky pulp. This sweet pulp was a staple food of the Mayans 2000 years ago. The Mayans and Aztecs also used the seeds to make a chocolate drink. While Columbus brought the chocolate seeds to Europe in 1502, the Spanish in the 17th century added sugar to the bitter beverage to produce the “food of the gods” that Linnaeus and many others have enjoyed. Chocolate has a long history as a traditional food. Of course, it is hard to recognize once our current foodprocessing industry has taken it’s toll on it. But don’t despair, nutrient rich real chocolate can still be found. How is Chocolate Grown? Cacao seeds must be fermented, dried, and roasted to produce the chocolate flavor. Fermentation and drying are traditionally done at the farm that grows the chocolate trees. After harvesting, pods are split with a hammer or machete to reveal the seeds covered with pulp. Split seeds are piled in a heap and covered with banana leaves or placed in a covered box. While in this heap, the sticky pulp becomes a turbid broth and the cacao seeds absorb flavors 44 Paleo Magazine Aug/Sept 2012 Chocolate from the surrounding broth. The chemical composition of the pulp changes after being kept in this heap for five to seven days. Sucrose goes from 12% to 0%, pectin and citric acid are also almost entirely consumed and acetic acid and trace amounts of ethyl alcohol is created. Beneficial lactic acid and acetic acid bacteria and yeasts are formed – making this a probiotic food. Yay! What Happens After the Beans Are Fermented? After the cacao beans are fermented, dried and sorted, the beans are sent to the factory. Here the beans are carefully roasted which results in the bean separating from the kernel. The cracked beans are called cocoa nibs. The first grind of the beans is usually done in a milling or grinding machine such as a melangeur. The nibs are ground or crushed to liquefy the cocoa butter and produce what is now called chocolate liquor or chocolate liquid. For the second refining process, most chocolate manufacturers use a roll refiner or ball mill, which has two functions: to further reduce the particle size of the cocoa mass (and any other ingredients, such as sugar) and to distribute the cocoa butter evenly throughout the mass, coating all the particles. The rolling process itself creates heat that melts and distributes the cocoa butter. This is the first step to developing chocolate’s smooth and creamy mouth-feel. Next up is Conching. This process develops the flavor of the chocolate liquor, releasing some of the inherent bitterness and gives the resulting chocolate its smooth, melt-in-yourmouth quality. The conch machine has rollers or paddles that continuously knead the chocolate liquor and its ingredients over a period of hours or days depending on the flavor and texture desired by the producer. For the last two steps in the chocolate process, the conched chocolate mass is tempered and molded into bars. What to Look For In Your Chocolate Chocolate geeks would say this is chocolate – nothing else should be added, period. But many would disagree. A few other ingredients can enhance the taste of chocolate and make it even more enjoyable. I consider the following perfectly fine additions: salt, nibs, spices such as chili, ginger, cinnamon, and real vanilla (not vanillin which is made from wood). Emulsifiers are certainly not necessary and I try to avoid any soybased ones. What about Dutch process cocoa powder? Dutched chocolate, is chocolate that has been treated with an alkalizing agent to modify its color and give it a milder flavor. Dutched chocolate forms the basis for much of modern chocolate, and is used in ice cream, hot cocoa, and baking. The Dutch process accomplishes several things. It lowers acidity, increases solubility, enhances color and lowers flavor. However, the Dutch process also destroys flavonoids (antioxidants). Chocolate Can Be Ethical and Political Cacao is grown within 20 degrees latitude of the equator, so unless you live within that area you are not purchasing local chocolate. For me, a Californian, the best choice is to purchase bars from a country that grows and makes the chocolate. And after seeing the documentary, The Dark Side of Chocolate, which reveals the slave child labor that is still continuing, and talking to Kallari (a farm cooperative and producer in Ecuador), I am more resolute in supporting only fair-trade organic and preferably bean to bar in the country of origin. Chocolate is a paleo treat rather than a staple and I think you should get the most bang for your buck. Unfortunately, high quality is usually correlated to higher prices for this indulgence. But it’s worth it! How to Taste Chocolate Surprisingly, this process is similar to wine-tasting and serious chocolate nerds can get pretty intense on judging a chocolate. 1. Have the chocolate at room temperature. Cold chocolate, like cold cheese, won’t allow for the scent and full flavor profile to come through. 2. Before you taste the chocolate, look at it closely. You want chocolate that has a glossy surface and is free from blemishes. If the surface is scarred, cloudy, or gray, this may be a sign that the chocolate is old or has been subject to extremes in temperature or handling. Next, break the chocolate in pieces. You want a chocolate with a clean, hard “snap” to it. If it bends or crumbles, either the quality is low or the chocolate is old. 3. Good chocolate will smell strongly of chocolate. Rub your fingers over the surface to warm the chocolate, and then smell the bar. If it doesn’t smell like chocolate, or if it smells primarily of vanilla or other added ingredients, it probably won’t taste very much like chocolate either. Chocolate easily picks up odors from its environment, so be aware if your chocolate smells like coffee, tea, or other aromatic foodstuffs. 4. Finally, taste the chocolate. Pay attention to the way it melts in your mouth. Let it hit the roof of your palate. Does it feel waxy? Does it leave a slightly slippery feeling? Does it feel sandy, or smooth? In general, a smooth, velvety mouth feel is preferred. 5. Also notice what flavors you can find in the chocolate. Common descriptions of chocolate notes include floral, citrus, berry, coffee, and wine undertones. Notice if the flavor bursts out all at once, or if it gradually builds in intensity and lingers after the chocolate has left. Above all, trust your own taste buds. Chocolate preference is very personal, and you know what tastes good to you, so select chocolate that you will enjoy eating. How to Choose Chocolate Read the ingredients! Eliminate bars with ingredients that are not healthy or whole. A good guide is if you need to Google an ingredient, put the bar back on the shelf. Look for fair trade and organic on the label. Bars that are over 75% are higher in antioxidants (flavonoids) and lower in sugar content. I’ve researched several companies to come up with five top recommendations. The first three are all made within the country in which the beans are grown. All bars should be gluten free. Most of these companies pay much higher than fair trade for their beans, so the quality and flavor of the beans will be seen in these amazing “happy” chocolates. Greneda Chocolate Organic cooperative in Greneda. Amazing flavor www.grenadachocolate.com Pacari First biodynamic organic farm to bar cooperative in Ecuador www.pacarichocolate.com Kallari A farmer owned cooperative in Ecuador www.kallarichocolate.com Nutrition thousands of years in the making, delivered right to your door! We Offer • Over 500 delicious selections shipping every week • Grass-fed beef, bison and lamb; gourmet rabbit; wild-caught seafood; free-range chicken; pastured pork; gourmet snacks; olive oil • Paleo-friendly choices including: beef & lamb tallow, pemmican, organ meats & jerky • Specialty fresh chilled (never frozen) grass-fed beef packages shipping monthly Rogue Chocolate Wild harvested from a wild, rare cacao in Boliva – very smooth and mellow chocolate. The Silvestre 75% bar is my favorite www.roguechocolatier.com Taza Organic, Mexican style chocolate using Oaxacan stone mills called molinos to grind the cacao. These stones minimally refine the cacao beans, capturing all their vibrant flavors and allowing tiny bits of cacao and organic cane sugar to remain in the finished chocolate www.tazachocolate.com For an amazing recipe for delicious fudge, log on to our Subscribers Only section at ww.paleomagonline.com. Use the password “PaleoMagFan“ to get access to this recipe as well as more “Reader Only” content! Use code “Paleomag8” to receive a 15% discount (excludes orders over 40lbs) (877) 383-0051 www.uswellnessmeats.com Paleo Magazine Aug/Sept 2012 45 Meetings, Special Events and Seminars Fruit Loops and USDA Guidelines By: Dr. Jason Kremer DC, CCSP, CSCS I recently attended a National symposium for physicians in the field of Sports Medicine. While a variety of presentations were offered, one of particular interest to me focused on “Nutrition for the Athlete” and was led by a Registered Dietitian who specialized in Sports Nutrition. The speaker had my complete attention as she discussed the importance of vitamin D and Omega 3s and discouraged high fiber grains, legumes, and sugary energy drinks around workouts. To my surprise, this speaker was (unknowingly) presenting fundamental concepts of the Paleo Lifestyle! However, upon directly asking her thoughts on Paleo, the dietician adamantly insisted that this “unmaintainable” diet lacked the essential nutrients required for optimal health. Although a well-educated speaker, I wasn’t surprised by the dietician’s ignorant response. After all, she was only repeating information obtained at a University where students entering the field of Nutrition are hammered with the U.S. Department of Agriculture’s Dietary Guidelines (as were my wife and I). Unfortunately, the USDA (which funds many of the country’s nutritional programs) is much more interested in the success of the Food Industry than the health of citizens (which would explain why things like corn and wheat are encouraged while little time is spent teaching the importance of grass fed meat and local organic produce). While I understand why so many educated health professionals have a hard time accepting the Paleo Lifestyle, I also believe that as professionals there comes a time when we should consider what we have been taught, then use common sense to pilfer through the garbage and ensure that we are passing on the most effective information to our patients and the general public. For example, when considering the necessity of grains in our diet, common sense should allow us to decipher the importance of this food group for the average American. The primary role of grains (and carbohydrates in general) is to provide energy and fiber. While athletes and active individuals require more carbohydrates than the average person, it’s safe to assume (judging by obesity rates) that most individuals don’t need the amount of carbohydrates that has become the norm. For those concerned about consuming high quality carbohydrates, Paleo does promote fruits, vegetables, and nuts/seeds, all of which contain plenty of fiber, vitamins, and minerals. Take raspberries for example; 1 cup of these berries offers 64 calories, 15 grams of carbs, 8 grams of fiber and a healthy dose of Vitamin C. Compare this to a standard slice of wheat bread and the bread falls short with about 80 calories, 20 grams of carbohydrates, and 1-3 grams of fiber (and sometimes trace vitamins/minerals). Granted, there are those bread varieties that come close to matching the fiber content in fruit, however upon reviewing the ingredients in these products you’ll often find things like inulin, wheat fiber, and cellulose fiber; which are all added to increase the product’s total fiber content. The truth about grains is the vast majority on the market are actually enriched and/or fortified to boost the nutritional integrity of these foods. In other words, that colorful box of Fruit Loops on the store shelf isn’t naturally high in those vitamins that are so proudly displayed on the label. In fact, if you visit the website of Kellogg’s cereal, you’ll read the company’s claim that “Your very best starts with a diet enriched by a variety of vitamins and minerals; cereal plays a very important part in providing these nutrients… By fortifying our cereal with nutrients, we can better help you meet the daily dietary recommendations of these vitamins and minerals.” Does anybody else see the issue with this? Our top nutritional experts are telling us that we need these items in our diets, yet the only reason these foods have most of the vitamins and minerals that they boast is because we put them there. Instead of consuming Kellogg’s Fruit Loops to obtain essential vitamins, the Paleo lifestyle suggests obtaining them from their natural sources of meats, poultry, fish, nuts, seeds, fruits, vegetables, and eggs. When it comes to nutritional gaps in the Paleo diet, I believe these are completely avoidable. You see, one of the best aspects of this diet is the flexibility. For active individuals who need more carbs; sweet potatoes, winter squash, and fruit all provide ample carbohydrates as well as natural sources of fiber, vitamins, and minerals. I also recommend a quality multi-vitamin to fill in any possible gaps (especially for athletes). I’d certainly rather use a daily vitamin to fill any nutritional gaps than rely on a bowl of processed, sugar loaded cereal! Paleo Magazine Aug/Sept 2012 47 Paleo: The Dental Diet? By: Liz Wolfe Part II Paleo folks’ concern for what goes into their bodies is often matched by their awareness of what goes onto them. Many of us are as careful about body and home care as we are about the foods we choose. We know that proper fuel helps keep the “outside” healthy; and we understand that the skin - our body’s largest organ will draw toxins from our environments inward. Nowhere on our bodies do these two ideas intertwine more than in our mouths. In Part 2 of this two-part series on Paleo: The Dental Diet?, we explore paleofriendly and alternative oral care. Part 1, published in our last issue, addressed the nutritional aspects of oral and dental care. Visit the Subscriber’s Only section on PaleoMagOnline.com for more dental resources and info. (Use password “PaleoMagFan”) We’re modern folk. Most of us need to be fairly clean in order to navigate our work and family environments – or, at the very least, be mindful of the odors we emit. Whether cavemen were preoccupied with dental care (actually, they may have been - early Neanderthal skulls show signs of tooth-picking1) isn’t so important when you consider that Paleo Man probably never had to run a business meeting. Once the nutritional components for optimal oral care are in-line, as discussed in the previous issue, you’ll probably still want to carry out some type of cleansing and freshening ritual. Even though obsessive brushing and conventional toothpastes may not feel so necessary, we learn as children that daily mouth-care is vital, and there’s no shame in keeping some version of that routine going. Common options for freshening breath and keeping the mouth clean aren’t too impressive. The tissues of the mouth are extraordinarily absorbent, and most commercial toothpastes are a mash-up of industrial foaming agents, additives, and fluoride, which many folks want to avoid. Even popular “natural” toothpastes contain sodium lauryl sulfate, a substance that has raised eyebrows at the Environmental Working Group due to the potential dangers of long-term, aggregate exposure to the carcinogenic contaminant 1,4-dioxane. Sound alarmist? Then let’s go with this: conventional toothpastes are just S N AC K S YO U CA N E VO L V E W I T H GLUTEN FREE ALL NATURAL CLUSTERS OF NUTS, SEEDS, BERRIES AND FRUITS Banana Nut Our blend of nuts & banana chips that tastes just like a bite of banana bread but without the grains! Cacao Nut Are you a chocoholic? This one is for you! Apple Crisp Excite your taste buds with a burst of apple crumble pie flavor! Cappuccino Crunch Satisfy your craving with a rich & delectable blend of coffee beans and nuts! V I S I T W W W. PA L E O P E O P L E . C O M T O R E D E E M C O U P O N : PA L E O M AG T O R E C E I V E 1 0 % D I S C O U N T S ! Gluten Free • Grain Free • Dairy Free • Salt Free • Zero Trans Fat 48 Paleo Magazine Aug/Sept 2012 kind of lame. They’re pepperminty foam, augmented with industrial “mouthfeel” enhancing substances; further, use of conventional “dentifrice” (toothpaste) has been shown to be less effective than using none at all.2 Conventional mouthwash aims to eradicate all bacteria, but mouthwashes containing alcohol, a drying substance, could temporarily zap saliva. According to the Mayo Clinic, saliva helps cleanse the mouth, and without it, “bad” bacteria can more easily re-colonize. (That’s like bio-film for mouths!) There are way cooler, legitimately more body-friendly options if total abstinence just isn’t for you. Here are a few worthy of note: Old-School This is the unofficial routine of grandparents everywhere – simple soap and/or baking soda for those brave enough to go mint-free. I remember my grandmother rubbing her toothbrush on a bar of soap while I wondered why she didn’t want to use my delicious Barbie Princess toothpaste. Note: The American Dental Association rates “dentifrice” for abrasiveness by the “RDA” (Relative Dentin Abrasivity) index. By my research, (read: googling, as the ADA doesn’t make this information readily available) international standards appear to state that products above RDA 100 should not be used daily. While it may seem as if baking soda were highly abrasive, it appears to rank lowest on the RDA index at 7. In contrast, conventional toothpastes jump to RDA indexes of 30 and above, up through 200, and many conventional toothpastes are far above the RDA 100 daily ceiling. Hydrated silica, the abrasive in most toothpastes, comes in alone around 75. Homemade options with Xylitol Xylitol, a sugar alcohol, is often used in conventional toothpaste and “proenamel” gums; but it’s also used in homemade tooth cleansers. While most sugars are fermented by oral bacteria, and the corrosive by-product of this bacterial metabolism is cavities, xylitol is unique to other sugars in that it is not fermentable. This means “bad” bacteria that consume it, in essence, starve to death. Using xylitol may also enable the re-mineralization of teeth, and it appears to have beneficial actions against “bad” bacteria, but not in the presence of Sodium Lauryl Sulfate.3a,b Xylitol is often used with homemade powdered toothpastes (see below). Powdered Pastes Combining bentonite clay with baking soda and xylitol makes an easy toothpaste. Though I can’t vouch for the flavor, herbs can be added to this concoction as well as coconut oil. No foaming action, but plenty of raw materials for remineralization. Trina Felber, natural body-care expert and founder of Primal Life Organics, helped illuminate the use of clay in oral care, saying, “Earthen clays contain trace minerals that can help remineralize the teeth, prevent further demineralization that leads to cavities and disease, and their mild abrasive quality helps polish and whiten the teeth.” Primal Life Organics’ tooth product is available through PrimalLifeOrganics.com. Oil Pulling This method, rooted in Ayurveda, has many modern advocates, including Naturopath and Coconut Oil Guru Dr. Bruce Fife.4 It involves extended swishing with oil – coconut, by Fife’s recommendation – which is believed to pull toxins from the mouth and body. Essential Oils My personal routine involves the Bass Brushing technique and an organic oil blend (see OraWellness.com). The oils of Almond, Cinnamon, Clove, Peppermint, Spearmint, Myrrh, and Manuka are “energetically balanced,” according to Will and Susan Revak of Orawellness, and my own experience with this brand has been excellent. A drop makes an excellent breath freshener. Clove has been used in Chinese Medicine for centuries, and Manuka is similar to Tea Tree oil in antimicrobial properties. Chew Sticks Using a neem or tea tree chew stick is a profoundly ancestral way to “brush” and “floss.” As you chew the stick, you create fraying that serves to clean teeth, and the antimicrobial properties of neem and tea tree are widely known. If your topical routine and lifestyle are in-line and you’re still struggling with bad breath, you may be dealing with low saliva or low stomach acid. Dentist Search International Academy of Biological Dentistry and Medicine http://iabdm.org/ Holistic Dental Association http://www.holisticdental.org/ International Academy of Oral Medicine & Toxicology http://www.iaomt.org/ The Revaks recommend a traditional Chinese method for increasing saliva production (find it at Orawellness.com). Supporting stomach acid can be a multipronged approach: first, try to sit down and focus on your meal as you eat. This helps stimulate stomach acid production. Supplementation with Betaine HCl may also be helpful in ensuring all food is properly digested, rather than lingering in the stomach and fermenting, creating noxious fumes too dangerous to off-gas in polite company. Finally, while your search for dentists and oral care physicians clued-in to the Paleo lifestyle could be difficult, you may want to seek “Biological Dentists” or “Mercury-Free Dentists,” who may be more in-tune to alternative self-care. You should vet your choices carefully, though; like any professional, there are excellent practitioners and offthe-deep-end ones. Choose carefully. References 1 Carlsen, Spike. A Splintered History of Wood. HarperCollins 2008 2 Jayakumar A et. al. Role of dentifrice in plaque removal: A clinical trial. Indian Journal of Dental Research 2010 Volume 21:2 3a Functional Foods, Aging, and Degenerative Disease. Remacle, C and B. Reusens, Editors. Woodhead Publishing Ltd. and CRC Press LLC, 2004 3b Lynch, H and P. Milgrom. Xylitol and dental caries: an overview for clinicians. Journal of the California Dental Association 2003 Volume 31:3 4 Fife, Bruce. Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing. Picadilly Books Ltd., 2008 MayoClinic.com Paleo Magazine Aug/Sept 2012 49 The Food Paleo Pantry List Courtesy of Diana Rodgers Just getting started on Paleo? Congratulations! Here’s a basic shopping list to get you going. Beverages: Water, electrolyte enhanced water, coconut water and herbal teas. For those who still choose to drink alcohol, tequila is a better choice than beer or sugary mixed drinks. Mix two shots of tequila with the juice of one lime over ice, and top with soda water for a Robb Wolf “NorCal Margarita.” Proteins: Look for grass fed meats, pasture raised eggs, free range chicken and wild caught fish. Eggs, pork (including bacon and sausage), poultry, beef, veal, lamb, game meats (venison, elk), fish and shellfish. Jerky and sardines are great for snacks. Fats for cooking: Coconut oil, ghee, butter, lard, tallow. Vegetables: Visit your local farmers market or seek out the freshest, local produce you can find. Cooked vegetables are easier to digest than raw. Roots and tubers should be peeled. A basic list could include: onions, garlic, carrots, celery, cauliflower, cucumbers, lettuce, swiss chard, kale, cabbage, mushrooms, peppers, broccoli, sweet potatoes and winter squash. Fruits: Go easy on the fruits and focus on berries. Avocados, tomatoes, limes and lemons are great to have at all times. Nuts: Just like fruits, go easy on the nuts. They contain high amounts of omega-6 fatty acids and have anti-nutrients like phytates. It’s best to soak and sprout nuts. The best choices are macadamia nuts, cashews and hazelnuts. Herbs & Spices: As many as you can find! Watch out for blends that may contain fillers or MSG. Fill your cabinets with herbs and spices, and look for fresh ones like cilantro, basil and parsley at the farmers market or store. Switch your table and Kosher salt to sea salt. Other Random Items: Coconut milk, chicken and beef broth, canned tomatoes, tomato paste, capers, olives, artichoke hearts, roasted red peppers, canned fish (tuna & sardines), almond butter and other nut butters, canned chipotles in adobo sauce, mustard, cider vinegar, balsamic vinegar, red wine vinegar, curry paste, coconut aminos and wheat-free tamari, almond and coconut flour, olive oil (for salad dressing and light cooking), honey, maple syrup for occasional use in those fun Paleo muffin recipes. Paleo Shopping Resources Meats US Wellness Meats www.grasslandbeef.com Lava Lake Lamb www.lavalakelamb.com Black Pig Meat Company www.blackpigmeatco.com Fats Tropical Traditions www.tropicaltraditions.com Kasandrinos Imports www.kasandrinos.com 50 Paleo Magazine Aug/Sept 2012 The FoodInfo Header Paleo Sample Weekly Menu My nutrition clients always find it helpful when starting paleo to see what a sample week meals looks like. Please adjust portions and carbs to your specific needs. For a more tailored daily or weekly menu, based on your personal food preferences, check out www.personalpaleocode.com. From Diana Rodgers Monday Tuesday Breakfast Homemade pork sausages & 1/4 cantaloupe Breakfast Omelet with tomato and basil Lunch Two minute tuna salad (recipe link below) Lunch Leftover salmon from last night over a big salad Dinner Roasted salmon with mashed sweet potatoes and asparagus Dinner Spaghetti squash with a meat sauce http://goo.gl/DnfcK Wednesday Breakfast Coconut milk smoothie with blueberries, beef jerky Lunch Burger with no bun, sweet potato fries, salad Thursday Breakfast Bacon and sunnyside up eggs with a side of sauerkraut Lunch Pure Wraps (www.improveat.com) filled with your choice of meat & veggies Dinner Homemade chicken soup with vegetables Dinner Cinnamon steak skewers (recipe link below*) with grilled zucchini & caesar salad (recipe link below**) *http://goo.gl/NUh3N **http://goo.gl/e01Kw Friday Saturday Breakfast Pan fried ham steak and some pineapple (cooked in the pan) Breakfast Crustless quiche (from Paleo Comfort Foods cookbook, pg 222) Lunch Turkey rolled up in lettuce leaves with avocado Dinner Sweet crockpot pulled pork (recipe link below*) with yucca fries (recipe link below**) and a side salad. *http://goo.gl/mKxiM **http://goo.gl/6Irqb Lunch (Out!) to Chipotle for salad bowl with double meat and a dollop of guacamole Dinner Roasted chicken with sauteed chard, roasted beets and roasted spiced mushrooms (recipe link below) http://goo.gl/H73gc Sunday Brunch Breakfast hash (Eat Well, Feel Good: Practical Paleo Living Cookbook), topped with sunnyside up eggs Dinner Riceless soy-free sushi (recipe link below) http://goo.gl/Sw4OB Paleo Magazine Aug/Sept 2012 51 Julian Bakery is proud to announce the newest addition: Paleo Bread™. Julian Bakery made Paleo Bread™ to fulfill your craving for bread while living a Paleo lifestyle. We use top quality ingredients. This bread provides the protein and fiber your body needs to satisfy hunger while helping your body perform at its peak. We love The Paleo Bread and know you will too! Paleo Bread™ comes in two varieties, Paleo Bread Almond and Paleo Bread Coconut. Visit www.paleobread.com and order yours today! * The Paleo Bread is baked in a dedicated Gluten Free facility. ** Since Coconut is not a nut, Paleo Bread Coconut is Starch and Nut free. This is unlike any other bread on the market. Gluten Free* Low Calorie Grain Free High Protein Yeast Free High Fiber Dairy Free Low Carbs Soy Free Starch Free** The Food Cantaloupe aka, Muskmelon History Cantaloupe, also called muskmelon, is the most popular melon in the U.S. The origin of this melon is uncertain, some believing it may have originated in India and others pointing to Africa. There is evidence they were cultivated, and enjoyed, by the Egyptians, Greeks and Romans and they gradually spread across Europe. Christopher Columbus brought them to North America in 1494 and they started being grown commercially in the late nineteenth century. While true cantaloupes are not commercially grown in the US, as it is mostly grown in France, the United States is one of the top producers of the muskmelon. Growing Them Muskmelons can be grown up to Zone 4, but require a lot of effort in the northern climates. They require at least three to four months of actual warm weather to do well. If you do decide to grow them, they need an area that gets full sun, protected from chilling winds and plenty of air circulation to help them dry quickly after rain. They prefer light, sandy dirt and won’t do well in heavy, clay soil. o Young seedlings will not grow if the temperature drops below 50-55 F and may not even produce fruit if they are subjected to cold early on. While the melons need a steady supply of water while growing, you can get better flavor from them by holding of on watering the last week or two (unless it’s very dry). Don’t cultivate the soil, avoid walking on the vines and after midsummer remove all blossoms and small fruits that won’t ripen quick enough so the plant puts all its energy into growing the fruit that’s left. Why Should You Eat Them Cantaloupe is a very nutrient dense food and provides high levels of carotenes, potassium, Vitamin B6, Vitamin C and Vitamin A. It also contains adenosine, which has been shown to possess antiinflammatory properties as well as potentially help relieve angina attacks in patients with heart disease. Selecting & Storing* To find a ripe one, tap the melon with the palm of your hand and pick one that sounds hollow. Ripe cantaloupe are tinted gold, not green. They should feel heavy for their size and smell slightly sweet. The area where the stem was attached should give nicely to pressure. Avoid those that are bruised or contain soft spots. If you smell an overly strong odor, that may indicate it’s over ripe and may have begun fermenting. The best way to store cantaloupe is to keep them at room temperature to allow the flesh to become softer and juicier. Once ripe, you can store it in the refrigerator for up to five days. Cantaloupe does easily absorb the odors of other foods, so they are best kept in plastic wrap in the fridge. *Selecting & Storing information taken from the Harvest App, currently available on the App Store. It’s an excellent app for selecting the freshest and ripest produce. Paleo Magazine Aug/Sept 2012 53 The Food Standard Bronze Turkey History A cross between turkeys brought to the U.S. by European colonists and the Eastern wild turkeys, the Standard Bronze, or Bronze, has been the most popular turkey variety in the U.S. for most of its history. The breed is larger than the European birds and tamer than wild turkeys. These birds were popular among breeders in the 1800s and recognized by the American Poultry Association in 1874. In the early 1900s, commercial breeders crossed the Standard Bronze with a broader breasted bird, which resulted in a larger, faster growing turkey, the Broad Breasted Bronze, which is now the breed of choice. Falling out of favor with commercial breeders, the Standard Bronze is currently listed as “Watch” on the American Livestock Breeds Conservancy Conservation Priority List. This means there are less than 5,000 breeding birds in the U.S and less than 10,000 worldwide. An Iconic Sight Standing four feet tall with a six foot wing span, the Standard Bronze is certainly stately and imposing, their appearance easily conjured up by most Americans when they think of turkeys. Their feathers are a copper-bronze with brown and black and white bars on their tails. They have broad, sloping backs, long tails and a long, broad head. Toms can weigh up to 36 pounds and hens can get up to about twenty pounds. Why Should You Eat Them Protein, protein, protein. Turkey is an excellent source of protein and a good source of selenium, niacin, Vitamin B6, zinc and Vitamin B12. Turkey is comprised of both light and dark meat, with most of the fat found in the skin and dark meat. While generally thought to contain high amounts of tryptophan (thus making you want to take a nap on Thanksgiving), the tryptophan content of turkey is actually very similar to shrimp, tuna, halibut, chicken, lamb, beef and salmon. Selecting and Storing Ideally, you can find a producer raising Standard Bronzes in your local area. To find one, visit www.eatwild.com or www.localharvest. org. If you can’t find one in your area, you can purchase pastured Bronzes to be shipped to you from small farms such as K&M Farm in North Andover, Massachusetts (978-332-0786) or Rainbow Ranch Farms in Southern California (760-868-6206). When you get your turkey, visually inspect it. You want it to be firm, but pliable and should not smell bad or have any strong odor. The skin should be white with no blemishes, visible bruises or cuts. Turkeys are best stored in the bottom rear of your refrigerator to keep them as cold as possible. Raw turkey can be kept in the fridge for one to two days and cooked turkey can stay in there for three to four. Frozen turkeys can keep in the freezer for up to six months. 54 Paleo Magazine Aug/Sept 2012 The Food Sweet Orange Basil Chicken From: The Civilized Caveman Ingredients • 6 Chicken thighs • 2 Whole large oranges, juiced for one cup of orange juice • Zest of one whole orange • 1/2 cup extra virgin olive oil • 2 TBSP honey, melted • 1 TBSP fresh parsley, chopped • 1 tsp fresh basil, chopped • 1/2 tsp salt • 1/2 tsp pepper Process 1. Combine all ingredients in a bowl or dish. 2. Cover and marinate chicken for at least a few hours, but 24 hours in the refrigerator is ideal. 3. When ready to cook, pre-heat grill to medium/medium high heat or about o o 400 -450 F. 4. Place chicken thighs on grill and cook 7-10 minutes per side (use meat o thermometer to ensure chicken is cooked to at least 175 F.) 5. Once done, remove chicken from grill and allow to rest for 10 minutes. 6. Enjoy! Paleo Magazine Aug/Sept 2012 55 Spicy Pineapple Chili From: The Civilized Caveman Ingredients • 2lb grass-fed ground beef • 1lb bacon, cut into thin strips • 2 bell peppers, diced • 2 onions, red and white, diced • 2 jalapenos (seeds optional), diced • 15oz tomato sauce • 14oz diced, fire roasted tomatoes • 20oz crushed pineapple • 4 cloves garlic, minced • 1/4 cup chili powder • 2 tsp cumin • Red pepper flakes (optional) • Salt & pepper to taste Process 1. Heat a large stock pot or dutch oven over medium heat. 2. Brown bacon in stock pot. 3. Add all vegetables and saute until the onions become translucent (about 5 minutes). 4. Add chili powder, cumin and ground beef. Stir until beef is cooked through. 5. Add all remaining ingredients and bring to a boil. Once boiling, reduce heat to low, cover and simmer for 45 minutes. 6. Enjoy! The Food Korean Beef Noodle Bowl From: Against All Grain A spicy dish of marinated steak and sauteed vegetables, all perched atop tender zucchini noodles. Yields: 4 servings Prep Time: 30 minutes + 6 hours marinating time Cook Time: 15 minutes Ingredients Marinade • 1lb flank steak, cut against the grain into thin strips • 1 tsp freshly grated ginger • 1/8 cup coconut aminos • 1 TBSP sesame oil • 1 clove garlic, minced • 1/2 tsp red pepper flakes Process Ingredients Noodle Bowl • 3 medium zucchini • 1-1/2 TBSP sesame oil, divided • 1 small yellow onion, thinly sliced • 1 tsp freshly grated ginger • 2 cloves garlic, minced • 2 TBSP coconut sugar • 1 TBSP apple cider vinegar • 1/4 cup coconut aminos • 1 cup shiitake mushrooms, stems removed and halved • 3 cups baby spinach • 1 cup shredded carrots • 1 tsp red pepper flakes Garnish with sesame seeds 1. Mix all of the marinade ingredients together and pour over the sliced beef. Marinate for 6 hours, or up to 24 hours. 2. Peel the zucchini and use a spiral slicer or a julienne peeler to create long noodles. Discard the seeded portion of the zucchini. 3. Lay the noodles on a tray lined with paper towels and sprinkle them with sea salt. Set aside to “sweat” out most of the liquid so your dish doesn’t get watery. 4. In a deep saute pan or wok, heat 2 teaspoons of the sesame oil over medium-high heat. 5. Pat the marinated beef dry with paper towels, then add to the hot oil. 6. Cook the beef for 5 minutes until it’s browned on the outside. Remove it from the pan, discard the liquid, and set the beef aside while you cook your vegetables. 7. Add the remaining sesame oil to the pan. Add the onions, garlic and ginger. Cook for 5 minutes, stirring frequently. 8. Pour in the coconut sugar, apple cider vinegar, coconut aminos and red pepper flakes. Bring to a simmer. 9. Add in the mushrooms, spinach and carrots. Cook for 3-5 minutes, until the vegetables are soft. 10. Toss in the zucchini noodles and let them cook for 5 minutes, until soft. 11. Serve with garnish of sesame seeds. Paleo Magazine Aug/Sept 2012 57 ItalIan ChICken CasserOle • 1 (2 1/2-3) pound whole chicken, cut into pieces • 1/4 cup Olive Oil or Coconut Oil • 1 yellow onion, thinly sliced • 3 cloves Garlic, sliced • 1 tablespoons arrowroot flour • • • • • • 1/2 cup dry white wine 1 24ounce can diced tomatoes with liquid 1 1/2 teaspoons sea salt 1 bay leaf 1 teaspoon dried marjoram 1 teaspoon freshly ground pepper Directions: • Preheat oven to 350 degrees • Season chicken breasts with salt and pepper to taste. • In a large cast iron oven proof pan heat pan to medium and add oil. • Brown chicken on all sides. Cover and cook on low heat for 15 minutes. Remove chicken to large baking dish. Pour off all but 2 tablespoons drippings. To drippings add onion and garlic. Sauté until tender. • In small bowl combine arrowroot flour and 1/4 cup wine and stir together. Pour in the pan, add tomatoes and liquid. • Cook for 2 minutes stirring occasionally as it thickens. • Add in bay leaf, marjoram, pepper, and thyme. Next add the chicken back in the pan then cover with the celery, carrots, olives and mushrooms. Pour remaining 1/4 cup of wine. • Bring to a boil then cover and put into the oven for 20 minutes, then add capers and continue baking for another 15 minutes (until chicken is tender). • Garnish with any fresh herbs you have handy! POrk sCallOPs wIth warm mushrOOm sauCe • 1 pound pork tenderloin • 1 teaspoon sea salt • 1/8 teaspoon white pepper • 2 tablespoons fresh lemon juice • 1 teaspoon basil • 1 teaspoon garlic powder • • • • • • For the mushrooms: • 1/4 cup organic butter • 3 cups fresh sliced mushrooms • 2 cloves garlic, sliced • 1 tablespoon arrowroot flour • 1/2 cup chicken broth • 1 tablespoon chopped fresh parsley Directions: • Preheat oven to 250 degrees F. Cut pork tenderloin into six pieces crosswise. Place between sheets of plastic wrap, cut side down, and pound until pieces are about 1/3” thick. Sprinkle each with salt, pepper, and lemon juice. • Combine basil, garlic powder, coconut flour and almond meal on a shallow plate. Place beaten egg in another shallow bowl. • Dip pork pieces into flour mixture, shake off. Then sip into egg mixture, pressing to coat. Place each coated piece on wire rack. Video Production By: Entertaining Paleo on Facebook 1 tablespoon coconut flour 3 tablespoons almond meal 2 large eggs, beaten 3 tablespoons organic butter 2 tablespoons coconut oil Fresh rosemary • In large sauté, melt butter with oil over medium high heat. Cook one or two coated pork pieces at a time, until browned and tender, about 2-4 minutes per side. When each piece is cooked, place on plate in oven to keep warm. Repeat with remaining pork pieces. To prepare the mushrooms In a large sauté pan melt the 1/4 cup butter. Add the sliced mushrooms and sliced mushrooms. Cook and stir until the mushrooms are brown and have exuded their juices, about 6 minutes. Sprinkle with the arrowroot flour and blend. Add the chicken broth, stirring to make a medium thick sauce. Allow to reduce, adjusting with a little more broth to make a creamy sauce. Add fresh parsley at the last minute. Spoon the sauce over the pork scallops and serve with fresh rosemary. Visit www.Cindystable.com The Food ‘Not’Meal Raisin Cookies From: Against All Grain Ingredients • 1/4 cup organic palm shortening • 1 large egg, room temperature • 1/3 cup honey • 1 tsp vanilla extract • 4 tsp ground cinnamon • 3/4 tsp dried ground nutmeg • 1 cup blanched almond flour • 2 TBSP coconut flour • 1/2 tsp baking soda • 1/2 tsp sea salt • 2 tsp ground flaxseed • 3/4 cup finely shredded coconut, (reduced fat is best) • 1/2 cup raisins Yields: 15-18 cookies Prep Time: 10 minutes Cook Time: 9 minutes Process o 1. Preheat oven to 350 F 2. Cream the shortening and egg in the bowl of a stand mixer for 1 minute on high. Alternatively, use an electric hand mixer. 3. Add honey and vanilla and mix for another minute, until creamy. 4. Combine the cinnamon, nutmeg, almond flour, coconut flour, baking soda, sea salt and flaxseed in a small bowl. 5. Slowly add the dry ingredients to the wet and mix for another minute until combined. Scrape down the sides, then mix again for 30 seconds. 6. Pour in the coconut and raisins, then mix again for a minute. 7. Using a cookie scoop or a large spoon, drop balls of dough the size of a golf ball onto a lined cookie sheet. 8. Place a piece of parchment paper over the balls, then use a flat spatula to gently press the balls down into circles with about 1/4-inch thickness and 2-inch diameters. (The cookies do not spread much when they bake, so this step is important to assure even baking) 9. Bake for 9-10 minutes, until the edges are lightly browned. 10. Repeat with the remaining dough. 11. Store in an airtight container in the refrigerator for one week. Paleo Magazine Aug/Sept 2012 59 The Food Chocolate Covered Chili Pineapple From: The Civilized Caveman Ingredients Process • 1 whole pineapple, or 1 can of pineapple slices • 1/2 cup Enjoy Life chocolate chips • 1/4 cup coconut oil • 1/4 tsp cinnamon • 1/4 tsp chili powder • 1/2 cup crushed macadamia nuts 1. If using fresh pineapple, core the pineapple and cut the pineapple into rings like you would find in a can. 2. Lay half of the pineapple rings on a parchment lined baking sheet. Place a popsicle stick in the center of each pineapple ring and place the remaining pineapple rings on top of the sticks, making a sandwich with the stick in the middle. 3. Freeze the popsicles. 4. When ready to make, melt chocolate and coconut oil over a double boiler. 5. Once tempered, stir in chili powder and cinnamon. Dip popsicles in the chocolate, then dip in the macadamia nuts and set back on the baking sheet. Do this for all remaining pineapples. 6. Sprinkle them all with a little chili powder and keep frozen until ready to serve. 60 Paleo Magazine Aug/Sept 2012 The Food Trail Mix Granola Bars From: Against All Grain Ingredients • 1/2 cup dark chocolate • 1 TBSP coconut milk • 1 tsp vanilla extract • 1/4 cup raw honey • 1/2 cup almond butter • 2 TBSP coconut oil • 1/2 cup raw almonds • 3/4 cup raw pecans • 3/4 cup raw cashews • 5 large dates (soaked for 15 minutes if they’re really hard) • 1/4 cup shredded coconut • 1/4 cup raisins • 2 TBSP dried cranberries, unsweetened Process 1. Melt the dark chocolate and coconut milk over low heat, whisking to make a smooth ganache. 2. Line a 9”x12” baking dish with parchment paper, pour in ganache and spread it around the bottom. 3. Place in fridge for 10 minutes to let it set. 4. Combine vanilla, honey, almond butter and coconut oil in a saucepan over medium-low heat. 5. While the mixture is heating, place all of the nuts and dates in a food processor and chop until the mixture resembles course sand. 6. Add shredded coconut and pulse a few times to combine. 7. Remove the coconut oil mixture from the stove once it has melted and bubbled slightly. Stir in the nut mixture. 8. Spoon the granola bar mixture on top of the cold ganache and spread evenly with the back of a spoon. 9. Place a piece of parchment paper on top and use your palms to press the mixture into the pan evenly. Make sure to pack it down as tightly as possible. This will help the bars bind and not crumble. 10. Remove the top parchment paper, then place the dish in the freezer to set for 2 hours. Once set, lift the parchment paper out of the pan and place on a cutting board. Use a sharp knife to cut the bars into rectangles. 11. You can store these in the refrigerator for 2 weeks, or the freezer for a few months. If storing in the freezer, remove the bars about 20 minutes prior to serving. Paleo Magazine Aug/Sept 2012 61 Where Does Your Food Come From? By: Mike Peterson Let’s try a quick activity. Write down a list of ten people or companies that you pay for services they offer that directly impact you and your life (doctor, mechanic, hairdresser, etc). Was it difficult to do? Are you able to put a face to and name to those that provide a service for you? How many people on that list grow the food you feed yourself and your family? An increasing issue within our food system is the lack of transparency. Did you know that it is illegal to take any video or photographic documentation of concentrated animal feeding operations (CAFOs)? Whether it is cattle, pigs, or chickens, the public is allowed nowhere near these types of facilities. Why? Certainly not for the reason of transparency in our food system. The 62 Paleo Magazine Aug/Sept 2012 beef, chicken, eggs, and pork you may purchase in a supermarket have come from one of these facilities. With marketing budgets reaching into the hundreds of millions of dollars, the idea is to persuade that industrially produced food has lived it’s entire life on small family farms with the bucolic red barn and white picket fence. With toxic fumes so strong that you need a Hazmat suit to walk into an industrial chicken house, this is far from the truth. A conventionally raised pig will never touch the Earth, only concrete. North Carolina uses more antibiotics on livestock than the rest of the United States uses on the entire population. Is there anything about that on the label of the ground beef you’re purchasing at the chain store? Not at all, just a photo of healthy, fat steers in front of that red barn and white picket fence. Transparency within our food system is essential, as an overwhelming majority of the population has no relationship with those that grow their food. The trend is turning the other way, currently, but still has a long way to go before we’re comfortable with the individuals that are growing what we eat. To put it in perspective, if a mechanic that you’ve tried for the first time overcharges for work or doesn’t do a great job, would you go back to him/ her? Most definitely not. Then why would one continue to buy food that is not nourishing and can often lead to sickness, increased health care bills, and sometimes death? Our vehicles are often taken care of better than our bodies, which is frustrating as a producer. In addition to attractive labeling, other terms are now being used to comfort the consumer into believing the premonition that what you are consuming is what the label says, but loopholes are included in certification and labeling terms to benefit the CAFO producers. Eggs are an easy product to begin with. “Cage Free” is a popular term. This now means that hens are still raised in an indoor facility, taking away the ability to perch, nest, roost, and absorb sunlight. Organic eggs mean that the hens receive Certified Organic feed rations and have access to outdoors. The loophole here is “access”. An indoor hen house can have an open window with a small area outdoors that the hens will never see, but they do have access to it. Certified Organic also means that no antibiotics can be administered and GMO crops cannot be used in the feed, which are both very important. So how can you know for sure how your hens were raised? Pastured is an important term to look for. Typically this refers to hens that have been allowed in pasture, scratching for bugs and taking in Vitamin D. Your next step is to know the farmer. Ask them questions. You’d be hard pressed to call a producer whose eggs you purchased in the grocery store and ask any questions about their practices. “Natural” has become the new popular word that major labels have begun to include, but do you know what meaning it carries? Nothing, really. According to the USDA it means: “A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as “no artificial ingredients; minimally processed”)” After reading that, are you comfortable with the addition of “Natural” to your labels? The legal meaning allows for conventional intervention. The legal definition says nothing of antibiotics, growth hormones, living conditions of the animal, or the diet of the animal. Natural is an unregulated term and is not monitored or audited by anyone. Aside from what has been administered and fed to the animal you are consuming, there are two wellknown certifications, which speak for the treatment of the animals on the farm. Certified Humane and Animal Welfare Approved are two options to look for on the label of your products. These two certifications closely monitor the network of farms that are included and all aspects of their animal handling, processing methods, and living conditions. This label, however speaks nothing of the diet of the animals that have been handled well. Aside from the “Natural” label claims, grassfed beef is the newest buzzword and the labeling guru’s are catching on. There is a certification program for Certified Grassfed, through the American Grassfed Association. This certification ensures ruminants spend their lives on healthy, diversified pastures, consuming a diet they have evolved to digest. The only downfall is that distiller’s grains are on their list of approved supplements when forage quality is low. Grass finished needs to be your question to your farmer. All beef at one point or another have been grassfed, as a large percentage of cattle are born on pasture and raised to 6-8 months when they are weaned and their life in the conventional system begins. Grass finished needs to be the label claim to ensure they haven’t been supplemented over winter or finished on grain. Through proper grazing planning, supplementation is not necessary. In Virginia, we have an abundance of fescue (Kentucky 31), which is actually more nutritious in the winter than any hay that we could feed. So, we’re limiting the amount of hay that we are feeding and allowing our cattle to graze year round. In a very short time, we will have eliminated hay feeding completely. Ice is the only condition in which cattle will not graze. Under two feet of snow, they will burrow their heads and eat the fescue even if there is a bale of hay in the field with them. They know what’s best. Are you overwhelmed yet? You should be. The certification system has been designed to be complicated and overwhelming. There is not one label, claim, or process which combines all aspects of holistically minded farming: Environmental Impacts, Animal Welfare, Grassfed, Chemical Inputs, and last but not least the Quality of Life for those growing your food. There can be 5 different labels stamped on a package of beef you’re purchasing guaranteeing the animals have been reared and handled humanely, fed only grass, without chemical inputs, but the farmer growing your food is working in unsafe working conditions Continued next page Paleo Magazine Aug/Sept 2012 63 Continued from page 63 and is not able to provide for their families. How is that sustainable? Mount Vernon Farm, where I manage, we have no labels and no certifications. I rely on transparency when I sell to a customer. Integrity, trust, and transparency are at the forefront of a reliable farmer who is honest with you about their practices. I will answer any question related to how our farm is operated from livestock handling, breeding, slaughtering process, chemical usage, or lack thereof, etc. The customer who is label shopping is not the customer I am after. I am looking for the customer who has a desire to know the origins of their food on a basis that runs deeper than a stamp on our finished product. The best certification program available has no label and no cost to sign up for. There are no auditors making visits to the farms telling the farmers how to farm. Transparency is where our food system needs to go. Ask your 64 Paleo Magazine Aug/Sept 2012 farmer the important questions. Visit the farm. Are you able to see everything? Does your farmer appear happy, healthy, and willing to talk to you about his/ her practices? If not, you may want to keep looking. What you are purchasing from them is going to be nourishing the bodies of you and your family. I know I would need to know more about where my food is coming from rather than relying on an auditor to determine whether or not a particular farm meets the labeling claims that they are fully adhering to the rules and policies set forth. Use your common sense and be involved in your food sources. Take the time to research and make a conscious decision. Your family, and future generations of independent, small farms depend on it. To find more details on the certifications listed on the right (such as certification standards for beef, chickens and pigs), check out the Comprehensive Standards Comparison Chart at http://goo.gl/eUAkw Certifications (Beef) HFAC/Certified Humane Must have access to outdoors to pasture or range. Can be feedlot finished. www.certifiedhumane.org Animal Welfare Approved Requires all animals are pasture raised. www.animalwelfareapproved.org Global Animal Partnership (Whole Foods) Can be raised on range, grass and can be feedlot finished. www.globalanimalpartnership. org USDA/Organic 30% of dry matter must come from pasture (minimum of 120 days per year) www.ams.usda.gov/AMSv1.0/nop Don’t miss a thing Get Paleo Magazine delivered right to your door! “Got the magazine in the mail yesterday and immediately read it cover to cover! It’s beautifully put together and full of great stuff. Can’t wait for the next issue!” “Just received my first issue. Read it, re-read it, then re-read it again. Awesome!” “Love, love, love the mag guys!” “You guys did a FANTASTIC job with this thing! I love it!!!” “Thanks Paleo Magazine for getting the word out!” “Got mine...LOVE IT!!!!!!!!!!!” “This mag is really good.” Subscribe today at www.paleomagonline.com/subscribe/ The first and only magazine dedicated to the Paleo lifestyle and evolutionary health. MovNat: It’s Not Just For Grown-ups How Movement Helps Your Kids Grow Up Smarter, Happier and Healthier By: Liz Bragdon Moving is what humans are built to do. It’s also fun and good for us. We know this. We can see the benefits in healthier bodies, behaviors, and lifestyle choices. But did you also know that movement is essential for building your brain (and therefore, building every aspect of a healthy ‘you’)? That it is movement that wires us? In fact, if you have children, movement and free play time should be treated just as seriously (actually, child development experts and many neuroscientists say much more seriously) as ‘hitting the books,’ when it comes to learning and long-term personal success. The basic facts are these: from conception on, it is movement that generates, grows, and strengthens intricate neuronal pathways in our brain. Beginning with the fluid rocking and primitive reflexes fired in utero, to the intentional movement that integrates and overrides those reflexes, our neuronal growth keeps pace with our physical milestones. We roll, myelination occurs; rock, more myelination; reach, more; crawl, 66 Paleo Magazine Aug/Sept 2012 more; pull up and walk – watch out those neural messages are zinging! Throughout childhood, free play and movement time in a rich sensory environment is necessary for optimal physical, cognitive, and emotional development. When a child is inhibited or restricted in their range of motion, however, developmental movement patterns are often delayed, with a subsequent delay in corresponding cognitive skills. Less movement and play can also lead to reduced ability to focus and think creatively and critically, as well as a reduction in physical coordination and body awareness and increased stress levels. If you keep up at all with healthrelated news in this country, then you know our children are not doing as well as they should be – there has been an unprecedented rise in health problems, obesity, and learning disorders among U.S. children in the past 40 years that shows no signs of abating. Lack of movement and free play time, indoors and out, is part of the problem. Restoring more of each is part of the solution. What struck me immediately when I came across MovNat over a year ago is the similarity between the movement patterns they emphasize and the movement patterns/motor skill milestones children naturally cycle through in the first few years of life if they are allowed the freedom to do so. These are the patterns that are simultaneously helping generate the neural connections that will allow children to do those academic-type things easily and fluidly – like read, write, work out math equations, solve complex problems, communicate, etc. Long ago, the movements that naturally drive our development from the time we are infants would have been tied to our very survival. We would have needed to access them on a daily basis, utilizing and refining our wide range of movement patterns and abilities throughout our life in a constantly challenging, sensorilystimulating and often unpredictable natural environment. As Dr. John Ratey pointed out in his book, Spark: The Revolutionary New Science of Exercise and the Brain, “The body was designed to be pushed, and in pushing our bodies, we push our brains too. Learning and memory evolved in concert with the motor functions that allowed our ancestors to track down food. So far as our brains are concerned, if we’re not moving, there’s no need to learn anything.” It is no different today as far as our mind-body system is concerned – rich sensory environments, complex movement, and a ‘fit’ mind go together for a healthy childhood and beyond. MovNatting with your kids is simple. The key? Lead by example and from the heart. No lengthy explanations necessary. If you get moving, your kids will, too. Younger ones appreciate movement games and stories. Older kids (8 and up) enjoy mastering specific skills, respond better to training tips, and relish games. My son, Nick, 11, and his friend, Hayley, 9, spent a recent afternoon playing their own game: “Move Through the Playground & Don’t Touch the Ground.” They climbed, jumped, balanced, crawled, walked, ran.....many of the basic MovNat skills. All we gave them was the example of parents who love to move naturally, efficiently, with power and grace, and the space and freedom to explore. Enjoy some tips and images from some of our awesome MovNat parents and instructors. Wendy Piret,(Louisiana), Certified MovNat Instructor, teaches both children and adults. Elisabet Holmdahl, (Sweden), Certified MovNat Instructor, is a veteran MovNat practitioner and Biathlete. Tanya and Andrew Carroll, (Australia) parents of six and owners of LiveStrong Primal Fitness, developed a kids’ movement program, based in part on MovNat skills and principles. Also watch the MovNat website and newsletter for news about MovNat Kids programming and MovNat Kids Instructor Training, currently in development! Liz Bragdon is Editorial Coordinator for MovNat, a Yoga Instructor and children’s movement specialist. She is committed to reintroducing kids and their grownups back into the wild and encouraging rehabilitation through nature, sunshine, camaraderie and training MovNat for natural human movement efficiency, real-world competency, mindfulness and lifelong health. She lives in Louisiana. You can reach her at [email protected] Tanya Carroll Owner of LiveStrong Primal Fitness “Our Cheeky Monkey sessions structure is similar to that of our adult MovNat sessions - children spend time practicing their skills and then we incorporate a combo putting those skills into a story or sequence. The kids LOVE climbing, jumping, running, throwing, swinging, and using their imagination! The feedback from parents has been that their children can’t wait for their next session, and they are very excited to practice their movements.” Elisabet Holmdahl Certified MovNat Instructor “We installed a monkey bar in our hallway. Originally, it was my training tool, but soon became a fantastic and imaginary jungle playground. My two monkey princesses love to climb the rope on the bar and use it as a swing. Climbing the rope and practicing the MovNat leg swing makes their day. And don’t get them started on jumping! Nothing could make them more proud than nailing a precision broad jump and landing quietly like a cat. Having a blast together, improved health, and more energy for loved ones is a by-product of moving naturally for our family. MovNat is a big part of our lives. We’re having more fun and feeling happier than ever before.” Wendy Piret Certified MovNat Instructor “Whether you’re working with kids, or living with them, the safer they feel, the higher they will fly independently of you. Walk your talk to model behavior and movement, be there to help them any time they need it, and resist the urge to push them out of the nest. They will naturally, in their own time, take the leap!” Paleo Magazine Aug/Sept 2012 67 Resources Bumper Stickers Tell The World You Speak Paleo www.HealthCoachPenny.com/bumper-stickers Advertiser Directory Steve’s Club.............................................. 2 Wild Mountain Paleo Market....................10 Livin’ La Vida Low Carb Show................ 12 Paleo Treats...............................................14 Dick’s Kitchen.......................................... 15 It’s A Lifestyle...........................................16 Steve’s Original.........................................17 Paleo Indulgences..................................... 21 Farmer’s Market Coalition........................24 Cindy’s Table............................................ 27 Paleo Simplified........................................29 NoGii Bars................................................ 33 Caveman Fuel........................................... 36 Built-to-Run.............................................. 38 Primal Chef............................................... 39 WellCor..................................................... 42 US Wellness Meats................................... 45 Fueling the Fire.........................................46 Paleo People..............................................48 Primal Retreats..........................................50 Julian Bakery.............................................52 Primal Radio............................................. 63 Squatty Potty............................................. 64 Cappello’s Pasta........................................70 Ancestry Foundation.................................72 68 Paleo Magazine Aug/Sept 2012 Average Joe Paleo By: Tyler Miles researching and doing our homework, in developing children from diets and nearly every book, blog or polluted with soy, high fructose corn brochure we stumbled upon preached syrup and gluten. It certainly wouldn’t the importance of a healthy diet. be fair of me to speculate, but I can This sounds assure you It seems the literature great on the that we surface, until won’t be surrounding prenatal discovering among those what nutrition is just as flawed... taking the constituted risk. as it is for the rest of society. The a “healthy diet” from good news these “experts” (quotes added for is, among countless other qualities, sarcasm) included: whole grain bread, the Paleo universe has developed a wheat crackers, lean sources of protein truly inspiring, devoted community – including beans and soy, pasteurized that supports and provides wonderful skim milk and other processed, gluten information around pregnancy. The and/or sugar-laden disasters. information my wife and I have been Alas, it seems the literature able to ascertain from these blogs surrounding prenatal nutrition is just has been priceless, and has eased any as flawed for expectant mothers as it concerns we may have had around is for the rest of society. I suppose choosing the most optimal diet for our I shouldn’t be so surprised, but part son. of me was hoping things would be Kristyn focuses on getting lots of different. More progressive. More fat in her diet – fresh eggs, coconut oil, informed. I sympathize for all the plenty of butter and steak. This can mothers out there who think they’re make the unenlightened individual doing the right thing for their a bit skeptical, but we’re confident unborn child, they truly mean well, this high-fat diet will be integral to but society and a corporate-steered our baby’s development. A variety of government have led us astray. Who veggies, organic whenever possible, are knows the breadth and magnitude also eaten in abundance, along with of repercussions that might result fruit and nuts; pretty standard Paleo fare. In conjunction with a fantastic exercise program, “Crossfit Mom”, the results have been impressive to say the About the Author least. All signs indicate the little guy is doing great, and Kristyn’s weight gain, blood pressure and overall sense Tyler lives in New Hampshire with of health and well-being couldn’t his wife Kristyn and his dog Cassius. be better. We couldn’t be more He enjoys all things fitness, appreciative of the community this nutrition and Brazilian Jiu-Jitsu. Probably more than his full-time unbelievable way of life fosters, nor employer would prefer... could we be any more excited for what the future holds. Well, except for the whole diaper changing and sleepless night thing! Of all the life-changing events one can experience, there’s nothing quite like finding out you’re expecting a child. My wife and I received the amazing news this past March, and I had every intention of writing about the experience in an earlier article, but thought it would be in my best interests to inform the grandparents to-be, first! Kristyn is now 5-months pregnant, and we couldn’t be more excited to welcome our son into the world this fall. Aside from some first-trimester woes – and I’ll leave it there to stay out of trouble – one of the more challenging aspects over the course of the last few months has been fighting modern society’s view on what defines a healthy pregnancy. My wife would surely add some additional “challenges” to the list, but the amount of information out there, particularly the wrong kind, has been absolutely staggering. Both of us tend to enjoy Paleo Magazine Aug/Sept 2012 69 ancestryfoundation.org AHS12 August 9–11 Ancestral Health Symposium 2012 A (pre) historic, three-day event that unites the Ancestral Health movement. Harvard University In association with the Harvard Food Law Society. The Ancestral Health Symposium fosters collaboration among scientists, healthcare professionals and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our modern health challenges. Design: Sarah Rebich Sponsored by the Ancestral Health Society and the Harvard Food Law Society