Paleo Magazine April:May 2013

PALEO & RELIGION
Evolution meets religion. How they fit together in the Paleo community.
ADRENaL FaTIGUE
Jessica
Biesiekierski
WHY YOUR BODYS STRESS RESPONSE SYSTEM CaN BECOME CHRONICaLLY EXHaUSED aND wHaT TO DO aBOUT IT.
We chat with this award winning researcher on the practical implications of FODMAPs.
Apr/May 2013 Apr/May 2012
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Executive Editor
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Cain Credicott
@paleomagazine Paleo Magazine
Creative Director/Photographer
Tammy Credicott
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Kate Miller
@CCredicott Cain Credicott
Advertising sales@paleomagonline.com Research Proofreader
Robb Wolf Nora Gedgaudas Amy Kubal, RD Aglae Jacob, MS, RD Melissa Hartwig, CISSN, RKC Jaclyn Nadler, M.D.
Amy Kubal, RD
@healthygflife Tammy Credicott
Research Roundup Our Mission
Sara Cook
Contributing Photographers
@katemilldesign Kate Miller
Aglaee Jacob, MS, RD Glenn Oakley Paige Terry Speaking Willow Farm
@AmykRd Amy Kubal, RD
Recipe Designer/Photographer
Amie Valpone
www.thehealthyapple.com
Paleo Magazine was originally founded with the purpose of providing readers with the information they need to live strong, vibrant, healthy lives. We are dedicated to partnering with leaders in the Paleo community to spread the knowledge of ancestral health principles, without the influence of Big Pharma or Big Agriculture.
@AdamFarrah Adam Farrah
@ExuberantAnimal Frank Forencich
@aglaee_paleoRD Aglaee Jacob, MS, RD
PO Box 2066 Bend, OR 97709 (541) 350-6088
www.paleomagonline.com
@PaleoPeriodical Karen Phelps
Apr 2013 Volume 3, Issue 2 Paleo Magazine (PP-4) is published bi-monthly by Paleo Media Group, 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 Paleo Media Group, LLC dba Paleo Magazine and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine or Paleo Media Group, 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 Paleo Media Group, LLC are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation.
@CaveGirlEats Liz Wolfe
CONTRIBUTORS
Adam Farrah is a popular blogger and author of The Paleo Dieters 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 hes regained his health through Paleo. www.PracticalPaleolithic.com 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 Jason Kremer, DC, CCSP, CSCS is a Aglae Jacob, MS, RD
has had a life long interest in the connection between food and health. She is a Registered Dietitian that offers personalized, holistic nutrition counseling to clients around the world. She specializes in digestive health, blood sugar regulation and fertility. You can visit her online at www.paleo-dietitian.com
Tony Federico runs the 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.
Chiropractor and Functional Medicine practitioner who specializes in gastrointestinal conditions. His whole body approach involves looking upstream at the root causes of everything from skin conditions to IBS, migraines to autoimmune diseases. www.WellCOR.net
Amy Kubal, RD is a Registered and Licensed Dietitian specializing in the Paleo Diet and performance nutrition. She works with athletes and individuals looking to improve their overall health and performance paleo-style. Karen Phelps is a
Tyler Miles lives in New
Hampshire with his wife Kristyn, young son Greyson and his dog Cassius. He enjoys all things fitness, nutrition and Brazilian JiuJitsu. Probably more than his full-time employer would prefer...
freelance writer and marketing/ communications consultant based in southern Oregon. Having transformed her own health and well-being with ancestral nutrition and movement, shes sharing the journey with others. Dispatches can be found at her blog PaleoPeriodical. com, at the collaborative effort NaturallySelected.net, and on Twitter @PaleoPeriodical.
Liz Wolfe is a Certified Nutritional Therapy Practitioner who advises individuals and non-profits on good nutrition. Shes an ambassador to Steves Club National Program and co-hosts the top-rated Balanced Bites Podcast. She can be found at SkinterventionGuide.com or at her personal blog, CaveGirlEats.com
of TheHealthyApple.com. Based in Manhattan, she specializes in simple glutenfree and dairy-free clean recipes for the home cook. After healing herself from six years of chronic pain, Amie now works to inspire others to clean up their diets too.
Amie Valpone, HHC, AADP is the Editor-in-Chief
Paleo Magazine Apr/May 2013 5
HEADER INFO
Contents

Features
30 Paleo & Religion By Karen Phelps

Evolution meets religion. How they fit together in the Paleo community.
38 Adrenal Fatigue By Adam Farrah

Why your bodys stress response system can become chronically exhaused and what to do about it.
42 Jessica Biesiekierski

By Tony Federico
We chat with this award winning researcher on the practical implications of FODMAPs.
Morning Egg Muffins

Find the recipe in this issue, page 60
6 Paleo Magazine Apr/May 2013
CONTENTS
Contents
Departments
Online
Ciara Larkin
I Inspire (pg 27)
10 Letters 11 Notes From The Editor
When this 24 year old, former vegetarian was diagnosed with MS, she turned to the Paleo lifestyle and found a natural way to help minimize fatigue, increase her motivation and stabilize her moods!
12 Community

See some of the amazing people, companies, research and more coming out of the ever growing Paleo community.
52 Food
The Paleo diet allows for absolutely amazing food. Please, no drooling on the pages.
27 Lifestyle

Raising Paleo kids, Inspiration, Paleo Living and everything else that makes up the Paleo Lifestyle.
73 Average Joe Paleo

Parting words on daily Paleo living from our very own, Average Joe.
24
ONLINE
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LETTERS
Printing Woes
Thank you! Things happen and everybody (and every business) has problems from time to time. The measure of good customer service is not whether a problem occurs, but how it is handled. You guys have handled this situation beautifully. BTW - love the magazine!
Helpful Quick Guide

Thank you for the heads-up with the printing issue...mine came in yesterday and is just fine. Im so thankful Im not missing any pages. What a treasure for someone who has just begun their paleo journey. This issue is like a complete quick guide into the world. Thank you for everything you do to make this world a little better...and healthier. GO PALEO!
Mainstream Paleo
THANKYOU THANKYOU THANKYOU!!!!!! I just got the magazine in the mail & I am in love with it!!! I went through the whole thing and I have to tell you... its amazing. It made me want to order all of the things I saw advertised and for about 20 minutes made me feel like Paleo was mainstream and what a world would be like if it was widely accepted. I apologize for gushing! I live way up in northern Alberta and Paleo is catching on here, but were still a ways away from places in the USA in terms of products and resources available. (I would LOVE to go to a Paleo restaurant like the one featured (Hu Kitchen, Dec/Jan 2012 issue). I only just heard about Paleo in Aug 2012 and went for it and havent looked back. I have literally tried everything out there and Paleo is the first thing that I feel amazing about (not deprived, healthier, etc) Im trying to immerse myself in everything I can and Im glad I got your amazing magazine!!!
Debra, via email
The D-Generation
I have read thousands of magazine articles in my life, mostly within the category of health and fitness, yet this is the first one that has ever prompted me to make a comment to an editor. Frank Forencich absolutely nailed it in his The Exuberant Animal essay. (Feb/Mar 2013 issue) His description of todays young people is, unfortunately, right on target. They are a generation of apathetic, self-entitled, and disembodied people. Helicopter parenting, high-tech gadgets, TV in the background at all times, a fear of real dirt and sunshine, highly processed food, and other wonders of modernity have helped to create this D-generation. I feel sorry for them. They are out of touch with reality and yet, as the author pointed out, they would most likely say that they are the most connected generation in history. Thanks to their parents, they believe food is made in factories, that you cant leave the house without sunscreen, that hand sanitizer must be slathered on after touching anything and that its wonderful for a 3-year old to own an iPad. This article really got me fired up, and I will have you know that I have shared it with a multitude of family and friends. It was an excellent read, so thank you for having the guts to publish a truly thoughtful essay. In this day of fluff and nonsense, it was truly refreshing!
Hk, via email
Global Reach
I just bought a 1-yr subscription to your magazine and I'm excited to have it as an invaluable Paleo resource. I am from a town called Bangor in Northern Ireland, UK, where Paleo is relatively unheard of. I suffered with bulimia for many, many years and have found that with Paleo I can (and have) taken back control of my seemingly mindless and mechanical eating habits. I am happier, healthier and leaner than ever and I feel incredible. I'll keep educating myself with the help of literature like your magazine. Thanks again and keep up the good work!
Kellie, via email
Steph, via email
Sound Off
Have a comment, suggestion, praise or criticism you want to share? Contact us at: soundoff@paleomagonline.com
Blythe, via email
OR
Paleo Magazine PO Box 2066 Bend, OR 97709
Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.
- Johann Gottfried Von Herder
Inspiration can be defined as stimulation or arousal of the mind, feelings, etc, to special or unusual activity or creativity; the state of being so stimulated or aroused; someone or something that causes this state (World English Dictionary). Fortunately for us, and you, this issue is packed with ideas, articles and stories that will energize and motivate you as we roll out of the cold months of winter and the warm weather rapidly approaches. The Paleo community is filled with people who inspire us (pg 27) with their stories of perseverance, overcoming lifechanging obstacles in their pursuit to lead healthy, fulfilling, positive lives. There are businesses that are accomplishing amazing, inspirational things (pg 24), taking the time to evaluate how their actions affect not only their customers, but also the communities and world CONTACT: around them. cain@paleomagonline.com And while these individuals and businesses continue to press twitter: @CCredicott forward in their efforts to improve their lives and their world, you and I are on our own journey to find our purpose in this life (pg 34). It really doesnt matter if youre simply trying to lose some weight or finally get the best of a chronic illness or change the way the world looks at food. What matters is that youre trying. Dont give up, dont give in. Find whatever it is that inspires you - religion (pg 30), your kids, your spouse, an amazing book - and keep moving forward. Stories of inspiration are being composed all around us every day. Dont stop writing yours.
NOTES FROM THE EDITOR

twitter.com/@paleomagazine Tweeted by: @ JAGZA @FLoriHiut @MarioSJR sigan a @ paleomagazine para buenas notas, tips, recetas, etc. xito chiiiavos! #paleoeater #success #Discipline #proud Tweeted by: @ federicoquiroz El excelentisimo regalo que me trajo @patoillingworth !!! #paleo #magazine #gift instagr.am/p/ WIN_PwA6hf/ Tweeted by: @ WesavebeesOC @paleomagazine @badpickletees We Save and Relocate beehives and donate the bees. Honey is Paleo and we have or CF gym hooked. Please support Tweeted by: @AdamFarrah Great video on self-compassion. Particularly since it ties in really nicely with my article in @paleomagazine http://tedxtalks.ted.com/video/ The-Space-Between-Self-Esteem-a #paleo Tweeted by: @ The_Divine_Ms_D @robbwolf @Mark_Sisson @ paleomagazine You really help me change my life #paleo eating/fitness/ living! Needed to get cortisol under control Tweeted by: @ knowugh @paleomagazine my brain just exploded looking at the bacon. I could eat bacon every day #paleoproblems
Cain Credicott,
EXecUTIVe EDITOR
facebook.com/PaleoMagazine Posted by: Rachel Albert I really liked the Adam Farrah - Practical Paleolithic article in your recent issue. I liked that it focused on the spiritual, personal growth issues and questions and issues beyond the what to eat and how to exercise topics. I hope you publish more articles like that. Posted by: Heather Wurzer This is definitely one of my most favorite magazines, full of great articles, researched based, and good recipes. Posted by: Ross Lane When will you ship to Australia?
Paleo Magazine Response to Ross:
No plans to ship to Australia any time soon, but we are working to try and get on store shelves there!
COMMUNITY
e Manag Your t accoun Online
WORD ON THe STReeT

Health requires more than just clean food Its about connecting with what makes usbeings on the Earth. Liz Wolfe,
(www.cavegirleats.com) expressing the importance of social ties and interaction with nature in achieving health and happiness.
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(www.undergroundwellness.com) on how extraordinary feats can be accomplished through a series of seemingly minor daily tasks.
What seems small in the moment can becomeenormous when repeated over time. Sean Croxton,
There are many ways to improve the quality of your sleep, such as reducing your exposure to artificial light at night, eating a light dinner so youre not too full or too hungry, sleeping in a cool, dark room, and going to bed earlier. Chris Kresser,
(www.chriskresser.com) providing us with tips on how to achieve deeper, more restorative sleep.
(www.marksdailyapple.com) telling us to embrace our inner spirit by playing outside, no matter the weather conditions!
Jump in puddles (or snow mounds). Mark Sisson,
(@whole9life) urging us to fully devote ourselves to our health goals.

Doing the #Whole30 is kind of like being pregnant. You either are, or you're not. #simple #ownit Whole9,
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Nutrition thousands of years in the making, delivered right to your door!
QUIck FooD PREP cHEATs:

1. Peeling pearl onions:
Instead of peeling each small onion individually, chop off the tip of each pearl onion, then boil all the onions for about two minutes and let drain. After they cool, squeeze the end of the onion you did not chop off (the root end) and watch them slip right out of their skins!
2. Softening butter, the quick way:
(This tip is especially applicable to baking, where appearance of your butter does not matter): Instead of thawing your chilled butter in the microwave, try grating your sticks of butter over a mixing bowl to give it more surface area, which will help it warm down more quickly!
3. Opening a tough pistachio:
Sticking a discarded pistachio shell half into the most open half of a tightly bound pistachio nut shell, then twisting it, is one way to battle difficult tree nuts.
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need to grab the little shell bit that flew in during the process, try wetting your finger with water before you use it to retrieve the shell bit. That should help you pick it up more easily.
To learn more of these quick food preparation tips, visit: www.hellawella.com/25-mind-blowing-food-prep-techniques-to-saveyou-time-frustration/16901#.UPhNheqnAC8.twitter
4. Removing unwanted egg shell bits: Whenever you are cracking eggs into a bowl and
NATURAL SPRInG CLEAnInG:

With the arrival of spring usually comes cleaning out what the dullness of the cold winter months left behind. Here are some natural cleaning product recipes that will help make your house spotless, toxin-free, and ready for summer.
Kitchen Oven: While its turned off, clean the inside of a stained oven by spraying water onto the sides and bottom of the oven, then sprinkling a thick (~1/4 in.) layer of baking soda over the damp surfaces until the water and baking soda form a paste. Let the mixture sit for a few hours, then wipe down with a cloth. Garbage disposal: Combat odors coming from your garbage disposal by placing half of a lemon in the disposal and then running it with water for about 10 seconds. Toilets:
Clean your toilet without any scrubbing by pouring 1 cup baking soda into the toilet bowl, letting it soak for about an hour, then adding 1 cup white vinegar. Leave for 5 minutes and flush.
Removing grease and oil stains (laundry):
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US Wellness Meats (877) 383-0051
Sprinkle baking soda over the stain to soak up the oil, then brush off the baking soda and soak the garment in undiluted white vinegar for 15 minutes. After soaking, rinse the garment, scrub the stain with a liquid dish soap, and wash in washing machine.
You can find more of these natural cleaning product recipes at: www.wellnessmama.com
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BonE bRoTH:
Bone broth is a very bioavailable source of fat, amino acids and minerals. Its soothing to the intestinal lining and may ease joint pain. Consuming bone broth after a workout may even prove to be especially helpful for recovery. Any type of bones from any animal (cow, chicken, turkey, lamb, pig, fish, etc.) can be used to make bone broth. Larger bones, however, will need to simmer longer in order to extract most of their nutrients. Small bones, such as fish bones, may only need to be simmered for a couple hours for full mineral extraction.
Some nutrients present in bone broth include:

Marrow (a rich, nutty source of mostly monounsaturated fat and protein that is involved in bone and tissue formation) Collagen (a connective tissue important for joint and intestinal health that is called gelatin when cooked). Feet, knuckle and tail bones are especially good sources of collagen. Glycine and proline (amino acids) Glycosaminoglycans (polysaccharides involved in tissue formation) Calcium, phosphorus, magnesium (may help regulate blood sugar levels and vitamin D metabolism), sulfur, potassium, and sodium. Sources: www.marksdailyapple.com/cooking-with-bones/#axzz1jhy2kjpv www.perfecthealthdiet.com/2011/10/bone-broth-revisited-and-pumpkin-soup/ www.nutritiondata.self.com/facts/recipe/2422683/2
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Sidewalk Surfer:
A Relaxed Minimalist Shoe
wo common complaints are often cited with minimalist shoes: a high cost and an athletic look. Not everyone can shell out over $100 for a pair of shoes, and while a sporty look may be fine in the gym, something more casual is often preferred in other situations. The Sanuk Sidewalk Surfer is a shoe that meets both of those needs with a laid-back look and low cost. Understanding what Sanuk is all about starts with their name; a Thai word that means Fun & Happiness. Started in 1997 by Southern California surfer Jeff Kelley, Sanuk is a brand that loves making comfortable shoes. The Sidewalk Surfer is no exception. With a wide toe-box, flexible sole, and lack of arch support, the Sidewalk Surfer appears to have many of the same qualities as most minimalist footwear. Where it differs is the cushy Happy U sole. Although Sanuk doesnt give exact specifications, their shoes do have a small heel-toe drop. However, the differential is so minimal many wearers cant feel the heel and report the shoe as zero dropped. Something else that is commonly reported about the Sidewalk Surfer is the cushion of the sole. While ground feel is not as good as a pair of Vibram Five Fingers, differences in terrain can still be felt. Instead of feeling unnecessarily protective, the Sidewalk Surfer sole is just flat-out comfortable, giving those
who dont want to feel every little pebble a respite from other ultra-thin minimalist offerings. Sanuk was started by a surfer, 90% of employees surf or skateboard and the company even has an extensive team of sponsored outdoors athletes. The aesthetics of the Sidewalk Surfer holds with the companys heritage and culture, featuring a distinct surfer look that works well with a swimsuit at the beach or with jeans for a casual night out. The Sidewalk Surfer offers many design options ranging from an eclectic mix of brightly colored stripes to an elegant black leather meant for the workplace. Although minimalist shoes are by nature made with a minimal amount of material, it is often not reflected in the cost to the consumer. Sanuks Sidewalk Surfers are a welcome break from this trend, costing $55 for the most popular womens model and $60 for the most popular mens option. The comfort of the Sanuk Sidewalk Surfer can put a smile on your face without breaking the bank and allow you to wear a minimalist shoe around town without looking like you just finished a workout.
RESEARCH ROUNDUP
and stored in the skin that is known to dilate blood vessels, thus lowering blood pressure and improving cardiovascular health. Weller and his research team believe that sunlight exposure activates the skins stores of these bound NO related species (such as nitrite) and then releases them into circulation. Human research subjects forearms were exposed to UVA rays from a sunlamp for about 30 minutes to test this hypothesis. During exposure, their nitrite blood levels increased. Their blood vessels also dilated, and remained dilated for about an hour after UVA exposure. Their blood pressures decreased enough at a population level to shift the rates of heart disease in a whole population. These processes did not occur when the subjects skin was covered, suggesting that direct skin contact with the UVA rays is what caused the release of nitrite. Weller also stated that none of the subjects vitamin D levels changed, so vitamin D did not play a role in the blood pressure reduction. Weller states that more data needs to be collected on this subject in order to make any new sunlight exposure recommendations.
Weller, R. (2013). Could the sun be good for your heart? Retrieved from http://www.ted.com
subjects with the highest initial cholesterol levels experienced the greatest reductions in their cholesterol measurements. The probiotic supplement was able to reduce cholesterol levels by improving its metabolism and, thus, function in the body, whereas statins simply (and dangerously) export cholesterol from the body.
Benson, J. (2012, December 9). Got high cholesterol? Try taking probiotics. Retrieved from http://www.naturalnews.com/038279_high_ cholesterol_probiotics_prevention.html Fuentes, M.C., Lajo, T., Carrin, J.M., & Cu, J. (2012). Cholesterol-lowering efficacy of Lactobacillus plantarum CECT 7527,7528 and 7529 in hypercholesterolaemic adults. British Journal of Nutrition, 1-7. doi: 10.1017/ S000711451200373X
Richard Weller, a Scottish dermatologist, discussed the potential link between sunlight exposure and cardiovascular health during a recent Ted Talk. Weller believes that the benefits of sun exposure come not from vitamin D production, but from the release of nitric oxide. Nitric oxide is a molecule produced by
Sun exposure and heart health
Parasites: the possible sticky solution to autoimmunity
Probiotics for improved lipid metabolism
According to Natural News, high cholesterol is either the result of chronic inflammation (caused by poor diet) or an autoimmune condition, and results in the improper absorption, transport, or break down of this vital lipid in the body. A Natural News article cites a study performed in Spain that attempted to establish a link between probiotic supplementation and improved lipid metabolism by having 60 participants take a daily dose of either a placebo or three strains of Lactobacillus plantarum for 12 weeks. All participants had high LDL-C levels (between 3.35 and 4.91mmol/l) and cholesterol levels that varied from normal to high (5.16-7.64mmol/l)2. This trial was controlled, randomized, and double-blind. The results of the trial reveal that the group taking the L. plantarum supplement significantly reduced their total cholesterol, LDL-C. and oxidized LDL-C levels. Also, the
Coronado Biosciences is a company that is running several studies on the possible treatment of disorders such as Crohns disease, psoriasis, IBD, and type 1 diabetes, with the parasite, Trichuris suis. The type 1 diabetes trial is attempting to prevent the development of type 1 diabetes in carriers of the human leukocyte antigen HLA-DQ, an immune system gene, using this whipworm. Past research has shown that intestinal parasites can heal the gut through a few possible mechanisms. One hypothesis is that parasites stimulate anti-inflammatory signals in the body, which prevent autoimmune attacks. Another is that parasites stabilize the microbiome because they prompt (for unknown reasons) intestinal mucus production, which helps heal intestinal lesions and provides a medium for bacterial growth. Some research has shown that both children who developed or are at risk for (by carrying human leukocyte antigen HLA-DQ) developing type 1 diabetes have unstable microbiomes that lack diversity. Children with type 1 diabetes have been studied to make fewer lactate and butyrate-producing bacteria in their microbiomes. These acids are known to prompt mucus production and maintain
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gut integrity. Therefore, it is believed that a leaky gut precedes the development of type 1 diabetes. Coronado researchers hope to see an increase in microbial diversity and, thus, stability, in the guts of carriers of the human leukocyte antigen HLA-DQ after infection with Trichuris suis.
Moises Velasquez-Manoff, M. (2013, January 15). Can parasites prevent autoimmune diabetes? Retrieved from http:// humanfoodproject.com
with processed and unprocessed meat consumption.

Micha, R., Wallace, S.K., & Mozaffarian,D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis. Circulation, 121(21), 2271-2283. doi: 10.1161/CIRCULATIONAHA.109.924977
GRASS-FED ORGANIC GHEE

ee e gh vorit Fa e of th o Pale y! unit comm
Eating processed meats, not real meat, may cause heart disease
Fake poop treatment for infections
The Harvard School of Public Health completed the first systematic review and meta-analysis of all worldwide studies performed on the relationships between cardiovascular disease and diabetes, and red meat and processed meat consumption. Their goal was to separate the known health risks for processed meat consumption from those associated with unprocessed (red) meat consumption to see if they differ. The researchers ultimately reviewed 20 observational studies (17 prospective cohort studies and 3 case-control studies) relating meat consumption with heart disease or diabetes. What they found after statistical analysis is that intake of unprocessed red meats (considered to be beef, lamb or pork) was not associated with CHD (n=4 studies, RR per 100g serving/ day=1.00, 95%CI=0.811.23,p-forheterogeneity=0.36) or diabetes (n=5, RR=1.16, 95%CI=0.921.46,p=0.25). However, intakes of at least 50 grams per day of processed meat (any meat that is salted, smoked, cured, or processed with preservatives) resulted in a 42% higher risk of CHD development (n=5, RR per 50g serving/day=1.42, 95%CI=1.07 1.89,p=0.04) and a 19% higher risk for diabetes development (n=7, RR=1.19, 95%CI=1.111.27,p<0.001) despite similarities between the two meat types in saturated fat and cholesterol content. The Harvard researchers state that constituents in meats other than fats may be especially relevant to health effects and that more research should be done on health risks associated, separately,
Clostridium difficile infection (CDI) is most commonly caused by taking antibiotics, which disturb the microbiome and usually result in growth of pathogenic bacteria. Fecal bacteriotherapy (infusing donor stool into the intestine of the recipient to reestablish normal bacterial microbiota) is one known treatment for CDI, but many doubt the safety of this procedure. Therefore, researchers mimicked stool transplant therapy with a synthetic stool mixture to see if it would clear up the CDI. Two elderly patients colons were infused with 33 different bacterial isolates from a healthy donor. These patients had previously been unresponsive to antibiotic treatment for CDI, and had diverticulitis. The patients stool samples were then examined for rRNA sequences found in the synthetic stool treatment to determine if the bacteria effectively colonized their colons. The patients stool samples contained over 25% of the treatment sequences after treatment, and less than 7% before treatment, indicating effective bacterial colonization. Both patients were given antibiotics for other infections after undergoing the synthetic stool treatment, yet neither experienced diarrhea even 6 months later. Both patients also experienced normal bowel function within 1-3 days of synthetic stool treatment. The researchers note that this study provides hope for synthetic stool therapy, but that more controlled animal studies need to be performed before making recommendations.
Petrof et al. (2013). Stool substitute transplant therapy for the eradication of Clostridium difficile infection: RePOOPulating the gut. Microbiome, 1:3. doi: 10.1186/20492618-1-3
Delicious and nutrient-dense animal fats with CLA and fatsoluble vitamins A, D & K2. Handcrafted in New Jersey by a fifth-generation, familyowned ghee business.
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A sneak peek into what some of the most prominent figures in the Paleo community stock in their fridge.
When shes not pursuing her doctorate in naturopathic medicine at the Canadian College of Naturopathic Medicine (located in Toronto, ON) or writing books (Digestive Health with REAL Food will be released in June 2013 - find it on Amazon now), Aglae Jacob, M.S., R.D. is tirelessly helping others in her popular Real Food Challenge and growing her rapidly expanding online Real Food Community. Having recently returned to Canada from Europe specifically to go back to school, Aglae finds herself in a small private room, complete with common living room and bathroom, for the semester as she waits for her husband to join her later this spring. We think this is an excellent Fridge Voyeur feature, as it shows how anyone can maintain a healthy Paleo diet, even with just a teenytiny fridge. She only shops on the weekend and cooks almost exclusively in her crockpot, preparing 1-2 big batches of stew on the weekend and reheating it (with added frozen veggies!) during the week. FRIDGE Door: coconut aminos, bone broth, butter, avocado Inside: spaghetti squash, leg of lamb (cooked in crockpot), vegetables, grass-fed ground beef. FREEZER Door: grass-fed (beef) bones, emergency leftovers Inside: frozen vegetables, frozen wild-caught fish, grass-fed beef heart, grass-fed beef liver ON TOP OF FRIDGE Balsamic vinegar, coconut vinegar, EVOO, herbs, Himalayan salt, herbal teas, canned wild-caught salmon and canned sardines (BPA-free can), coconut oil, avocado.
REVIEWS
PRIMAL CARE SKIN BALM
Every winter, our Publisher has issues with dry hands, especially a specific spot on one finger that can get so dry it bleeds. Hes tried numerous products to combat this seasonal problem, with limited success. When we got some samples of Primal Care Skin Balm recently, he was skeptical. His attitude changed fast when after just a few days, the dry hands were gone. Amazing. Primal Care is hand made in New Mexico from only two ingredients - tallow and organic Jojoba oil. The tallow, rendered from grass-fed American Bison contains fat soluble vitamins, anti-microbial and antiinflammatory components. The Jojoba oil also has anti-inflammatory qualities that promote rejuvenation and moisture retention in the skin.
Unscented Natural Tallow

Grass Fed Buffalo Tallow Select Jojoba Oil Thats All!
You can order Primal Care online at www.PrimalCare. net and we highly recommend you do. Take it from us, your skin will thank you!
If youre serious about living the Paleo lifestyle, you need to be concerned about more than just the food you put in your mouth. You also need to think about reducing the chemicals that youre exposing yourself to on a daily basis. While there are some basic alternatives to some personal care products (coconut oil and baking soda for example), these alternatives arent always the easiest option. Thankfully, there are amazing companies, like Primal Pit Paste, that are dedicated to creating safe, effective non-toxic products that are also easy to use. The mission of Primal Pit Paste is to provide you with a truly natural and organic deodorant that not only works but is actually good for you... free of known harmful chemicals and the potential dangers in [regular] personal care products. With ingredients such as organic coconut oil, organic raw shea butter, organic arrowroot powder and organic essential oils, they are definitely true to their goal. Not only that, but their products work extremely well and smell amazing.
PRIMAL PIT PASTE
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REDMOND CLAY
Since picking up a container of Redmond Clay, weve used it, successfully, for a kids upset stomach, shortening a bout of the stomach flu and helping speed recovery from an accidental exposure to gluten. This product has quickly moved to the top of our go-to remedies for digestive issues. According to their website, the benefits of Redmond Clay are due to four key areas - Adsorption, Absorption, pH level and trace minerals. Adsorption refers to the clays ability to attract positively charged toxins and hold on to them until theyre eliminated from the body. Absorption is the clays ability to act like a sponge, assimilating potentially harmful material in the gut. Its alkaline, with a pH level of 8.7-9.8, and contains more than 50 natural trace minerals such as calcium, iron, magnesium, zinc, selenium, copper and potassium. Weve experienced the benefits of Redmond Clay first hand and will definitely keep it stocked in our cabinets for when the need arises. For more information on how it may benefit you, visit them online.
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COMMUNITY
Living & Thriving in Worlds

here comes a time in every young Paleo enthusiasts life when the magnitude of our predicament comes into sharp focus. We begin to realize that our bodies are truly ancient, sculpted over the course of tens of thousands of generations for survival in a world that, for all practical purposes, no longer exists. And now, by way of a sudden, radical transformation to culture and infrastructure, we live in a truly alien environment, a world that is distinctly hostile to our minds, bodies and spirits. Alien dwellings, transportation, lighting, food, social arrangements, sensory experience; every dimension sharply at odds with who we really are. No wonder our bodies are diseased, no wonder our spirits are anxious and depressed. As we learn more about our predicament, these insights gain power and momentum; todays world begins to look poisonous, destructive and hostile to everything we hold dear. We become increasingly disturbed, motivated and then passionate. We set out to change the world or at least educate its inhabitants to the dangers of modern life. But when our passion meets inertia and resistance, we become frustrated, then strident, then extremist. We adopt a high-contrast, blackand-white view of the world; we romanticize the deep past of our ancestors and demonize the present. We dismiss the modern world as a dystopia of disease and disempowerment; the sooner it collapses into chaos, the better. Naturally, this hard-core view wins us allies in the extremist community, but in general, it fails to inspire or transform. Our impulse to reject modernity is completely authentic, legitimate and understandable. Indeed, it is almost a prerequisite for membership in the Paleo community. And yes, there can be no question about it; the modern world is a powerful source of disease, stress and unhappiness. But by itself, anti-modern zealotry will lead us nowhere. In the first place, modernity simply isnt going away; the agricultural-industrial-digital juggernaut has too much momentum. Blanket rejections of all things modern are simply impractical and impossible to sustain. Like it or not, weve got to use cars, computers and other technologies if were going to be effective agents for change. And as for going backwards to a primal utopia, this too is an impossible fantasy. Primal habitats and ways of living have almost entirely disappeared; for most people, there is simply nowhere to go. You may want to give up all your possessions and live naked in the Australian outback, but youll have a hard time getting any friends to go along for the ride. But even worse, our Paleo-militancy leads us into a dangerous personal and existential trap. That is, we begin to blame the modern world for all our personal ills, even in cases where modernity has nothing whatsoever to do with our individual predicaments and struggles. In effect, the modern world becomes a scapegoat for everything that ails us. Whatever our problems, our anxieties, our pains or misfortunes, it must be because of our modern environment. Our personal insecurities, our social and career misfortunes; these problems would all disappear if we lived in the golden age of hunter-gatherer primalism. Our rage, our depression, our frustrated dreams - its the worlds fault, not our own. In this process, our relationship with the world becomes adversarial and in turn, we become isolated. The challenge before us is integration. Its tempting to trash modernity in all its manifestations, but theres good and bad in every age. Just as the African grassland inflicted misery on our bodies in the form of heatstroke, carnivore attacks and snake bites, so too does the modern world offer up a host of genuine benefits and wonders. For all its poisonous foods, invasive technologies, destructive ideas and disempowering conditions, the modern world can also nourish us. We have a cornucopia of knowledge and opportunities at our fingertips. We are swimming in a sea of innovation and curiosity. We are surrounded by millions of authentic, creative people who are doing great work. Vaccines, antiseptics, antibiotics and modern diagnostics have saved us from unimaginable suffering. For all its perversions, greed and excess, the modern world has delivered a wealth of innovation, opportunity and yes, health. So maybe we need to have a foot in each camp. Our challenge, as Paleo-cardiologist James OKeefe puts it, is to find and adopt the best of both worlds. Adopt as much of the primal experience as we can, but take advantage of modernitys wonders too. Go outside, get dirty, cold and hungry, lost and awestruck by the natural world. Challenge your body with primal movements, longdistance travel and exposure. Then, enjoy what modernity has to offer: the hot shower, the clean clothes, the good book and the warm place to sleep. Taken together, these two approaches will produce an even more vibrant state of health. And health, of course, is precisely what we need for effective activism in this world.
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BUSINESS SPOTLIGHT
Lava Lake Lamb

By: Tony Federico
hen ranchers and conservationists Brian and Kathleen Bean looked out across a sprawling landscape of sagebrush and fescue buttressed by both mountains and desert, they saw the opportunity to do something special. On this corner of Idaho wilderness, named for the frozen black lava flows of Craters of the Moon National Monument, they founded Lava Lake Lamb and now, nearly 10 years later, their flocks graze across nearly 800,000 acres of rangeland shared with pronghorn, elk, black bears, wolves and over 100 species of birds.
Business Spotlight
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Unlike conventional lamb farms, which use enclosed paddocks and cultivated grasses, often treated with herbicides and fertilizers, there are no fences to be found at Lava Lake. In fact, there are hardly any roads. The sheep are tended by a mounted sheppard, who, with the help of a team of guard dogs and border collies, gently guides the flock through the rangeland in much the same way that sheep have been raised for centuries. By allowing the sheep to exercise their natural banding instinct, Lava Lake lambs are less stressed
than conventionally raised sheep. They are also healthier and dont require the constant administration of antibiotics and other pharmaceuticals that conventional producers use to control infections and abnormal behaviors that are the result of stressed, cramped conditions. In addition to constantly moving, playing and behaving in natural ways, Lava Lake lambs graze on an abundant variety of grasses, herbs and legumes such as clover and alfalfa. The result is that their meat is higher in omega-3 fatty acids (O3)
COMMUNITY
and conjugated linoleic acid (CLA) than conventional lambs fed corn and soybean meal. Numerous health benefits have been attributed to increased consumption of O3 and CLA rich animal products, but the most apparent difference between Lava Lake lamb and conventional meat is a clean, rich flavor. This superior taste has made Lava Lake Lamb sought after in restaurants and butcher shops across the region. Fortunately, you dont have to travel to Idaho to enjoy their products. In late winter, when the snow melts and the first green shoots emerge from the thawing earth, lambs are born in lambing sheds that protect them from the cold wet ground. As spring turns into summer, they begin to mature and by the age of six to nine months, they reach physical maturity. Lava Lake is able to turn this seasonal commodity into a product that is available year round by flash freezing cuts of meat which preserves the flavor, freshness and
nutrition. Visitors to Lava Lake Lambs website can select from a wide variety of lamb products, including chops, legs, racks and shanks, as well as meat for stew and kabobs. Ground lamb and lamb sausages are also available, as are roasts, ribs, sirloin steaks and tenderloin. Lava Lake Lamb is 100% grass fed and their animals are never finished in feedlots like some grass fed products that are actually grain finished. According to EatWild.com, 100% grass fed meat is richer in antioxidants; including vitamin E, beta-carotene, and vitamin C as well as free from hormones, antibiotics or other drugs. The pastureland and feed used by Lava Lake is also certified organic, meaning that it too is free from artificial fertilizers, herbicides and other chemicals. Lava Lakes mission extends beyond producing delicious, healthy meats;
they are equally focused on preserving the land for future generations. Using radio tracking collars, they monitor the movements of their flocks to ensure that the habitat isnt over grazed or degraded. They also support restoration projects that protect the natural diversity of the landscape. These conservation efforts have led to Lava Lake being awarded the Bureau of Land Management National Rangeland Stewardship Award, the Corresponding Award from the US Forest Service, the Heroes for Wildlife Award and the Cecil Andrus Leadership Award for sustainability conservation. These awards are not just for show, 100% of Lava Lakes profits are contributed to the Lava Lake Institute for Science and Conservation, an organization dedicated to the conservation and... understanding of the wildlife and ecosystems of the Pioneer Mountain Craters of the Moon Region.
To order Lava Lake Lamb products, as well as to find numerous recipes, information on conservation and the nutritional benefits of 100% grass-fed meat, visit:
LavaLakeLamb.com
To learn more about the Lava Lake Institute for Science and Conservation, visit:
LavaLakeInstitute.org
LIFESTYLE
iInspire
By: Ciara Larkin
My name is Ciara, Im 24 years old and I have Multiple Sclerosis. I know its not the most appealing introduction, but this is how I defined myself when I was first diagnosed with Multiple Sclerosis, or MS, a little over a year ago. My official Diagnosis Day (or D-Day, which actually sounds more fitting) was September 5, 2011. For some reason, I knew deep down inside that I was going to be diagnosed with something serious, even before the testing started. However, this feeling did not brace me enough for when I sat there and listened to the news. With my test results in front of me and my face covered in tears, my first thought was something along the lines of, ...OMGwheelchair... in between sobs. For the next few months, I was on a downward slope. I was depressed and found myself caught up in a serious addiction to sugar. I was getting sadder and fatter by the day. For those of you who are unfamiliar with MS, apart from being serious and chronic, the symptoms of the disease are just plain annoying. Your hormones are completely out of whack, so that everyone close to you winds up avoiding you and your moody, miserable self because they feel morally incorrect in telling you off. Also, the fatigue and the brain fog get to be so bad that they make you want to gouge out your eyeballs. Some people think its normal for someone like me to be tired after going through college to get a Bachelors Degree and now working a full-time job in a fast-paced law firm, however, the word tired doesnt cut it. Were all tired, yes. Were not all feeling like our brains are being sucked out of our ears on a daily basis. Ive never had to deal with anything more frustrating in my life.
Thankfully, Ive come to learn that there are natural, non-prescription-reliant ways to minimize fatigue, increase motivation and stabilize moods. The Paleo Diet came in to my life at the most opportune time. Im almost thankful for the order of events in my life because if I was not diagnosed with MS, I would not have done what I had to do to change my diet and lifestyle, and I would not be where I am today.
LIFESTYLE
My friend Lisa (a.k.a. my Paleo guru), turned me on to this way of living after I told her about my diagnosis. Prior to following a Paleo protocol, I was a vegetarian for two years. In lieu of meat, I was gathering most of my daily nourishment from wheat-based products and processed meat substitutes containing mostly soy protein. After doing a lot of research about the harmful effects of soy and processed chemicals in todays food, I feel that the vegetarian diet I was eating forced the disease to show itself earlier than it would have if I had been eating differently. Lisa first referred me to Dallas and Melissa Hartwig of Whole9. After researching their website and Facebook page, I decided to start my first Whole30 in April 2012. I followed it successfully for six weeks. I kept a journal and outlined my symptoms and complaints before and after. Let me just say, if there was ever a commercial for the Paleo diet, Id be on it. By the end of the six weeks, I had lost ten pounds and I was feeling wonderful, both mentally and physically. For those of you who have ever heard anyone refer to the Paleo lifestyle as a fad you need to understand the following: there is no way that a fad diet could be responsible for minimizing my brain fog, decreasing my fatigue, increasing my energy levels, curing persistent yeast infections and brightening my mood the way that the Paleo diet has for me. There is also no way that a fad diet would allow me to sleep better than I ever have in my life. The feelings of numbness and tingling are gone; I have no problems with exercising and heating up my body, nor am I nearly as cranky as I used to be. I dont think that you can get those kinds of results from the diets that offer packaged, premade meals. In my pre-Paleo days, a cheat food would always be either something sugary, like cake or ice cream, or something in the bread family, like pasta or pizza. Now, my cheat foods consist of bacon, dried fruit or nondairy, glutenfree desserts made with coconut or almond products. Yes people, there are ways to eat Paleo-approved pancakes and pizza, you just cant base your diet around those types of things. They taste just as good AND theyre guilt-free. I cant ask for more than that.
There is also no way that a fad diet would allow me to sleep better than I ever have in my life. The feelings of numbness and tingling are gone; I have no problems with exercising and heating up my body, nor am I nearly as cranky as I used to be.
Also, I want to make mention that one of the biggest positives for me is that Paleo does not require any sort of counting, weighing or measuring of the food you are about to eat. Your biggest obligations are to educate yourself on what foods are beneficial, what foods are not, and why, and to also set aside enough time to food shop and cook. And to eat, of course. Easy as Paleo pie.
I admit that I still continue to inject myself weekly with Avonex. I am too much of a chicken to stop my commercial MS medication and rely solely on my diet. However, in a positive light, I am finding that the Paleo lifestyle has helped me immensely with leveling out my headaches and urinary tract infections, both of which I suspect are stemming from the medication. I know that I am not the only person in the world who is suffering from Multiple Sclerosis. Millions of people suffer from this disease along with other autoimmune and chronic illnesses. To those of you that are in this boat, believe me when I tell you that I was not paid to write this article. I am a real patient, with real problems. Its only been a year and a few months, but in that time Ive learned that there are natural ways to combat the debilitating, depressing and weakening symptoms of MS. You do not need to live life the way that I did in the initial period after my diagnosis. I owe much of my Paleo success to my friend Lisa, because without her answering my never-ending list of questions, I know I wouldnt be as educated about the subject as I am now. I also owe a lot of my overall happiness to my family, boyfriend, and friends, because without having them as my support system, Id probably still be crying in the corner of my bedroom with a bag of jelly beans.
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LIFESTYLE
EXpLORING HUMANITY:
BY KAREN PHELpS
PaLeO & ReLigiON

hen I went Paleo, it was life-altering. Chances are, since youre reading this, it changed your life too. Pre-Paleo, if asked, I wouldve said that evolution is the rule of life on Earth, but going Paleo gave me a way to apply it in a practical manner to my everyday life. It became this lens through which I could suddenly understand my body and its response to my environment. While the shift was dramatic, it was also easy for me because, as a non-religious person with no cultural factors prohibiting me from eating according to a Paleo template, there was no pre-existing paradigm for it to bump up against. I grew up Episcopalian, a notoriously liberal denomination, so even if I had continued practicing, Paleo wouldnt have presented any troubles for me. But that isnt true of every denomination. After seeing many people in the online Paleo community identify as Christian, I began to wonder, What does that feel like? How does that work for them? The fact is that Paleo is a movement based in science with evolution as its mechanism. This is the underlying foundation of discussions online, lectures at conferences, and explanations of how our bodys cells communicate and lead to either health or disease. If mainstream media is to be believed, the divide between religion and science in America is unbridgeable. What I discovered in the ancestral health community is far more complex. Chris Masterjohn grew up as an Orthodox Christian, left it behind in his rebellious teenage years, and returned to it in his early twenties. In Chriss case, his renewed religion introduced him to ancestral nutrition. He befriended his boss, with whom hed had a formerly rocky relationship, and his boss later gave him a pamphlet about raw milk that mentioned Weston A. Prices work. In Orthodoxy, our faith interacts with our diet pretty profoundly, Chris explains. There are periods of fasting which involve abstaining from animal foods and eating less while increasing charity and prayer. The purpose is to liberate ourselves from our bodily impulses, and to give ourselves over to the law of love, to transform our bodies from tyrants that rule over us into cheerful servants of this principle of divine love. When I was recovering from vegetarianism, I didnt fast much because my body couldnt handle it. Nowadays, it is much easier for me. As an Orthodox Jew, personal trainer Rivka Martin is also no stranger to religious food guidelines. She keeps kosher, meaning eating according to the Torahs guidance on foods and preparation. Examples include prohibitions against eating certain animals, like pigs, and avoiding meals that contain both meat and dairy. I was taught as a child that you cant always eat what you want, you have to practice restraint and have selfdiscipline. Practicing the discipline of eating kosher made switching to Paleo easy. On Friday nights, she participates in a weekly family dinner known as Shabbat, which includes either a sourdough spelt bread or a matzo cracker made with only spelt and water, and therein lies one of her few cheats. Partaking in the bread defines my participation in the meal and allows for me to partake in the traditional blessings on the food. I only eat the minimal requirement for the meal and the blessing after it. Rivkas religion also requires modest clothing, which for women means shirt sleeves over elbows, necklines over collarbones, and skirts below the knees. This can make other aspects of a Paleo lifestyle, like exercise, interesting. The Paleo community at my CrossFit gym are the most tolerant and amazing people. I even wear a short skirt to the gym over my pants because of my religion.
LIFESTYLE
Rivka is fortunate, because the tone of religious discussions within online Paleo circles varies. Some argue that it isnt possible to be both religious and an evolutionist. As Michelle Norris, cofounder of Paleo F/X and Ancestral Momentum, puts it, I believe in a Higher Being, I believe the world was created, and I believe that evolution is an absolute fact. I dont think that my belief in God and creation somehow makes me lesser in IQ than those that dont believe in it. Michelle grew up Baptist, fell in love with the Catholic Church in her early 20s, and found her current non-denominational church through her daughters influence. She had already accepted evolution as scientific fact, so her current church had to be flexible enough to fit within that framework. Others are okay with people who are both religious and evolutionist, but arent okay with those who do not subscribe to evolution as it is commonly understood. Livin La Vida Low-Carbs Jimmy Moore, who grew up Baptist, is a frequent target because of his religion and belief in Creationism. I was highly disappointed during the Ancestral Health Symposium in 2011 when I was live-Tweeting the event and saw some rather disparaging tweets about those crazy Christians who were in attendance. Despite how some may frame Jimmys beliefs and Paleo nutrition, he sees no contradiction. Theyre completely compatible inasmuch as I am a Christian who just happens to eat this way that is incredibly healthy. And I think I honor God by nurturing my body with the best possible way of eating and living that I can to take care of this body God has entrusted me with. This is a common sentiment online amongst Paleo Christians that echoes a passage from 1 Corinthians 6:19-20: Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?" Part of the tension about this within Paleo comes from its growing popularity. Its no longer the eccentric dietary proclivity of a small group of anthropologists, researchers, and hobbyists - its going mainstream. CrossFit gyms are introducing many people to the benefits of Paleo, whether the underlying scientific principles are fully understood or not. Or maybe they know someone who has reversed an illness with Paleo nutrition and the details just dont matter. One certainly doesnt need to go too far back in history to understand that the last century has been devastating to health and well-being.
What best describes your religion?
Christian .......... 85%

Islam ..............................1% Judaism .........................4%
Hinduism .......................1% Buddhism ......................3% Other .............................6%
How would you describe the way you interpret your religion?
Strict/Literal.... 36%
Somewhat strict............19% Moderate......................26% Somewhat Liberal .........3% Liberal/Metaphorical ...16%
Do you believe in evolution?
Yes.......................... 50%
No.................................30% Undecided....................20%
Does your church/synagogue/temple/religious community specifically prohibit a belief in evolution?

Yes................................15% ............................
No
85%
PORTLANDS
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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!
Whatever the case, there may always be a divide between the scientific explanations for why it works and the dayto-day implementation of Paleo eating. For some, Paleo nutrition is part of an all-encompassing framework informed by evolution; for others, Paleo is simply a lifestyle choice that governs what they put on their plate. Some people dont need reasons, all the proof they need is in how much better they look and feel. Chris Masterjohn makes a point of trying to discuss diet with others by connecting it to the issues they care about most. If someone is really interested in evolution, Ill talk about evolution with them. In my experience, however, most people would be more interested in personal success stories. Ive had more people react to stories about how their grandparents ate liver than about how Paleolithic man must have eaten liver. Jimmy Moore agrees with a more inclusive approach, The more voices that we have as a community, the better we will attract people to the core message of what were trying to communicate to the population at large.
This desire for community is a common thread in both religion and Paleo. Historically, religion and familial connections tied people intimately together, but in our globally mobile world, these relationships are strained and fractured, if existent at all. The difference between a religious community and a Paleo community is that we get to choose the Paleo one, but both hold great value. Jimmy says, I feel a certain connection to Paleo people that Ill never feel with the people in my faith community because they each fill a certain aspect of my life that is important to me. Michelle adds, This definitely fills a place in our lives with that social need for having friends that understand us, know who we are, and what were about on an intuitive level. For Michelle, she is an organizer par excellence, putting together meetup groups, a Primal supper club, and a food policy mission in her late daughters memory (not to mention an entire Paleo conference!). For Rivka, she uses her Paleo and CrossFit knowledge to introduce other women to
a healthier life, My garage gym is open to all women, but it attracts women in the religious Jewish community who wouldnt go to a public gym for modesty reasons. I educate women on good movement, getting adequate sleep and eating nutrient-dense foods. These women are getting really strong, making better food choices and leading by example for their families. Ultimately, both religion and science are systems for understanding our world. Both seek truth according to their own methods and logic. There will be many reasons why you either resonate with one, the other, both, or perhaps none. Whether you attend church or contemplate humankinds spiritual side at all, chances are, were all attempting to answer the same question: What does it mean to be human on Earth?
Do you describe your dietary preferences differently for members of your religious community?
Yes ...............................14% .......................... Sometimes/It depends....26%
Food is medicine.
No
60%
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Have you encountered any conflict from within Paleo because you are religious?
Yes ...............................22% ..........................
No
78%
Does eating according to a Paleo template cause any internal strife or struggle for you because of your religion?
None at all ..... 90%

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Some .............................8% A lot ...............................2%
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Do you think a belief in evolution is necessary to fully understand the Paleo diet?
Yes ...............................18% ..........................
No
82%
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LIFESTYLE
Purpose
By Adam Farrah
ifes purpose. Everyone is looking for theirs and not everyone is finding it. Id like to propose that weve been looking in the wrong place all this time. Not too long ago, I watched a recorded talk by Eckhart Tolle on DVD called: Finding Your Lifes Purpose. I was excited to find something on this topic by "Mr. Power of Now himself. Not only because I'm a big fan of Tolle, but I'm also continually working on and refining my own vision for what I want my life to be and what I want to accomplish while I'm in this world. For those who haven't seen Tolle speak, he has a sort of impish sarcasm about him at times. He knows the stuff he says drives a person's ego-self crazy and he obviously delights in doing just that.
FINdINg
YOUr LIfeS
ThINK OF IT ThIS WAY:

Primary Purpose - Being present in our lives, existing, living. Experiencing life moment to moment without constant judging, criticizing and commenting by the mind. Just being here, wherever here happens to be right now. Secondary Purpose - Whatever goals, dreams and high-level, long-term desires you might have in the modern world.
Now, to Tolle's assertion about Primary Purpose, above, I'll add two very important but complementary - components he left out: Functional Movement and Paleo eating... A PALEO TWIST ON MINDFUL PRESENCE AND ThE POWER OF NOW"
Mindful, moment to moment conscious awareness is our natural state. We likely spent most of our evolution as huntergatherers in full, present moment awareness. Our primitive, distant ancestors most certainly did not spend a lot of time thinking about the past or the future. They lived in the moment
HERE'S ThE TWIST:

According to Tolle, every one of us shares the SAME lifes purpose being present and living in the Now. That's it. Just be present. Be here. Be where we are in the moment. That's our life's purpose. That's it. Goals, careers, dreams, businesses, training and athletic stuff - the things most of us think of when we think of our "life's purpose" - are what he considers to be our "Secondary Purpose." Secondary in that it's all less important than just being present in the moment and in our bodies here and now.
LIFESTYLE
and focused their attention there. The environment demanded it and they wouldn't have known any other way to exist.
OUR NATURAL STATE

You can argue that the "technology race" began with the invention of the wheel or the spear and has culminated with the world as we know it today. With technology came a more and more past and future focused mindset and we drifted further and further away from just being - being in nature, being with ourselves and being in the world without constant worry, logic, analysis and mental chatter. Even if you compare the lives and problems of very early agricultural societies to the earlier hunter-gatherer tribes, it makes sense that the hunter-gatherers would have spent more time in the moment and less time trying to "figure things out" like when to plant crops, how to get water from here to there, what to do if the crops all died, etc.
Our incessant and compulsive preoccupation with the past and the future, with future goals and past pains and pleasures, is a very new and very modern thing.
We avoid modern foods and sedentary living in our practice of a Paleo lifestyle. It's equally important to limit modern past and future-focused thinking as well. In the head and disconnected from the body is where most people live their lives and its not a good place to live from.
TYING IT ALL TOGEThER

There's a general agreement that the original Buddha was alive around 2,500 years ago. Yoga is somewhere around 5,000 years old. The births of both of these traditions are well within the confines of the beginning of agriculture and organized societies. In the Paleo Community, we look at 10,000-15,000 years ago as the beginning of agriculture and the point where food started to deviate from what we were eating for most of our evolution. This is the point where things started to get away from our natural state with regard to food.
Paleo people likely spent a lot more time in present moment awareness than early agricultural people and both spent more time calm and in the present moment than modern people. HOW DOES "PALEO MIND" FIT WITh AmBITION AND AChIEVEmENT?
The difference between our ancestors and us is that they didnt really have a choice about their primary purpose they HAD to run and move, hunt and gather, and live in the harsh and difficult environment that our bodies are suited to thrive in. It wasnt until very far along in our evolution that it became possible to focus on early "careers" like art, story telling, dance, engineering or healing as our primary focus or livelihood. In the modern world, many of us have to make a conscious effort to simply be and rest and move vigorously. At the same time, most of us dont have to try too hard to be drawn to a computer and thoughts about work, bills and career. Many of us will even experience extreme anxiety when we put down the work and go play. Id compare this to the people who look at things like fruit as sour and not sweet enough, but think a soda is just right." Or someone who sees coffee and donuts as food, but a chunk of meat and some vegetables as unappetizing. The issue here is that they have become completely desensitized to what is natural to their physiology and what theyve been programmed to want by evolution. To live and thrive we need a quiet mind. We need a vigorously moved body. We need plenty of quality rest. We need Paleo food. And, of course, we also need goals and purpose. But goals and purpose are very "new" to us relative to hunting and gathering, playing and resting, mating and living.
It makes sense that things started to get misaligned with our other needs at this time as well.
Was Yoga developed to calm the mind and move the body in an effort to combat the negative effects of early civilization on our primitive minds and bodies? Did The Buddha feel compelled to quiet his mind and awaken to the present moment because of a deep, primal need?
WhAT ThIS MEANS TO US

It's possible that, even 5,000 years ago, humans were already struggling with the stresses of society, "technology" and more sedentary living along with less Paleo food. Maybe they weren't being driven insane by constant Facebook status alerts on their iPhones, but it makes sense that they were struggling with something if they felt the need to create mind-quieting practices like yoga or mediation. If we spent most of our evolution in a Paleo environment then all of our systems are evolved to function best in that environment - not just the digestive system that we primarily focus on in the Paleo Community. If you believe that Paleo is the way to eat because the majority of our evolution was spent eating Paleo foods, you need to at least take a look at the idea that the majority of our evolution was spent in present moment awareness and without the worries and interruptions and technical problems we began to face as our intellect developed and we became more advanced as individuals and societies.
Full presence in the moment was the natural state of our ancestors and we should strive to emulate it in our modern Paleo lifestyle.
LIFESTYLE
I have a wee story to share about my paleo experience and I was hoping maybe it could inspire someone in a similar situation as me.
I was on the [Paleo] diet for three years with great results maintaining a healthy weight and feeling and looking fabulous, until my husband and I were expecting our first child. I had a strong meat aversion and even though I wanted to continue Paleo during my pregnancy, I found it very difficult. So, I ate whatever I wanted, mostly carbs, dairy and sugary foods. I gained an enormous amount of weight (about 100 pounds!) my cholesterol shot up and I felt depressed and out of control. Near the end of my pregnancy I developed a rare disease called HELLPS syndrome, which basically means your body shuts down and can't handle the pregnancy anymore due to dangerously high blood pressure, low blood platelets, elevated liver enzymes, pre eclempsia - everything you dont want to happen! I don't know if it was caused by my constant indulging because doctors don't know what causes HELLPS, but I'm sure the excess weight did not help my health. I went to the hospital with labor pains and ended up having to have an emergency c-section (completely against my will as I wanted and planned for a natural birth) because me and my baby were in a life threatening situation. I found out later that I was in serious risk of seizure and my baby had a 10-60% chance of survival. Thankfully, everything turned out fine! However, the extreme weight gain, largely but not totally, due to the disease did not help my recovery. For weeks I was unable to walk properly because of the surgery and slow recovery, so exercise was limited. Although I lost about 35 pounds the first 2 months, I still had a lot to go and couldn't be very mobile. I had postpartum depression and my doctor suggested that I stop nursing to go on anti-depression drugs (which I refused to do). I was so disappointed in myself and embarrassed of what I did to my body and the harm I could've potentially caused to my darling son. I decided in order to feel like myself again and get my body and mind back I would go back to what works for me so very well, Paleo. Since September when I had my baby, I've lost 75 pounds in 4 months, 2 months of which I was on Paleo. I'm within arms' reach of my starting weight, able to exercise and I feel like I am in control again, which means so much to me because my labor and recovery were so out of my control. I have 25 pounds to go, but I am confident that the weight will be off by the spring at the rate I am going. I feel so much happier and I'm able to enjoy my new life as a mom in a way I couldn't before. I don't try to convert anyone to be a Paleo believer, but it works for me, and in a way it saved me from a very hard and dark time in my life, and it's saving me still. I hope that someone who may know all too well where I'm coming from may read this and feel like there is an answer and it is healthy for mind, body and soul. Paleo works for so much more than weight loss, it can improve your well being and spirit as well. Just one question, when my husband and I decide to try for another child, I plan on sticking to the diet as closely as possible, but I was wondering if there are tips to doing so if I encounter another aversion to meat?
Thanks for reading, Michelle (a fellow paleo fan for life)
Dear Michelle,
Thank you for sharing your story. Like so many of the bestlaid plans, things dont always happen the way we want them to, but you were persistent in your quest to regain your health, and made it happen! Your question about preparing for future pregnancies is a good one. As an acupuncturist and Chinese medicine practitioner specializing in womens health and fertility, I work with many on preparing for pregnancy, whether its the first time, or the fifth. The human body is so complex. Why is it some women puff up with water retention, while others suffer severe nausea and the lucky ones sail through pregnancy like a walk in the park? The factors are numerous: the strength of the adrenal glands, the health of the liver and gallbladder, the workings of the lymphatic system, the nutritional state in the body and the mental state of the mind all play key roles. In preparing for pregnancy, I would suggest finding a holistic healthcare provider, such as a naturopath, acupuncturist, nutritionist or herbalist, and have an evaluation to discover any potential imbalances that may affect a healthy pregnancy. I often have my patients do a 3-week whole body cleanse and purification program, to make sure the liver and gallbladder are working smoothly (they play an important role in hormone metabolism and cholesterol production), the colon is functioning well and the lymphatic system is not congested (that can cause swelling). I also assess whether there is any level of adrenal fatigue. The adrenals and the liver help regulate blood sugar levels and keep them stable. If these organ systems are out of balance, it can cause dizziness, fatigue, sugar and salt cravings, cholesterol spikes, blood pressure spikes and poor nutrient absorption. There is never a one-size-fits-all approach to health, because every woman is different, and ever pregnancy is different, but here are some helpful tips to maintaining a healthy Paleo Diet, and useful remedies for addressing food cravings.
Helpful tips for staying Paleo during pregnancy:

Understand
that temporary aversions to certain foods are normal, and often do pass after several weeks as hormones change. Dont beat yourself up or panic as these aversions come up, but give your body time, and get creative with the foods that are working for you.
LIFESTYLE Have your partner prepare any raw meat, poultry or fish if your
snout is extra sensitive to smells that may trigger nausea and food aversion. Switch up your preparation strategies and textures. If you cant handle scrambled eggs, try hard-boiled. If youre having trouble with steak, try beef jerky (watch out for gluten in the ingredient list). If you can handle dairy, Greek yogurt is a great protein source. Avoid bringing junk food or non-Paleo foods into the house. If its within reach, it will get eaten! Keep the house well stocked with lots of healthy Paleo foods and snacks. There are some yummy dessert recipes that still fall in the guidelines of Paleo living. - Nux vomica is used for stomach pain, nausea, indigestion, heartburn and constipation. Emotional indications for the remedy are irritability and impatience. The amino acid L-glutamine can be very helpful for blood sugar fluctuations and sugar/carbohydrate cravings in pregnancy. Try opening up a capsule, and putting the L-glutamine powder under the tongue. A pregnant woman can take up to 500mg/day. B-vitamins are essential for healthy liver function. Make sure you are getting adequate B-vitamins in your diet. Additional vitamin B-6 can help with nausea. Make sure you get your Bs from a natural source, such as Premier Research Labs Max B-ND, and B 6-ND, which are in a probiotic solution and highly bio-available. Salt is not as evil as we are often led to believe. Using a healthy unrefined sea salt, such as Hawaiian pink salt, Himalayan salt or Celtic sea salt can provide lots of trace minerals important for adrenal gland function. For more information on salt, read Salt Your Way to Health by Dr. David Brownstein (www. drbrownstein.com).
Remedies for junk food cravings, LIFESTYLE nausea and blood sugar stability
Make sure you are getting plenty of healthy fats and omega 3
- Calcarea phosphorica calc phos is indicated for women who crave only junk food, have impaired nutrient absorption, poor digestion, fatigue and cold extremities. - Pulsatilla can help with excessive weight gain, overeating, cravings for sugary foods or butter, drastic emotional ups and downs, feeling needy and wanting attention, intolerance to poor air flow or hot weather. essential fatty acids in your diet.
Try homeopathic remedies, which are safe during pregnancy.
Best wishes in growing your family! Amy Moll L.Ac., Dipl. Ac. amy@healingresponse.net www.healingresponse.net
LIFESTYLE
ADRENaL FaTIGUE
PART 1
Whats Going On With Your Adrenal Health?
If this article resonates with you, I suggest you get the Wilson book and make a thorough investigation into your adrenal health and stress levels.
By Adam Farrah
Our body's stress response system - the "Fight or Flight" response - evolved for quick bursts of activity followed by reasonable recovery periods. Most people living in the modern world with even some modern lifestyle habits are experiencing the exact opposite - extended bouts of stress with little or no recovery.
Here are life events and lifestyle factors that can lead to fatigued adrenals (taken primarily from Wilson):

Lack of Sleep Staying up late even though tired Constantly driving yourself Trying to be "perfect" all the time Staying in no-win life situations Constantly being in a position of powerlessness Using stimulants to keep going when tired Poor food choices Extensive use of caffeine Being in an unhappy relationship/marriage Stressful/abusive working conditions Shift work that constantly rearranges sleep schedule Unrelieved pressure or frequent crises at work Loss of a stable job or income Continuous financial difficulties Major surgery Any severe emotional trauma Regular time spent in negative, stressful or abusive environments
The stress-time to recovery-time ratio in our lives is flipped upside-down compared to how it was for most of our evolution.
"Adrenal Fatigue," the topic of this series, has become somewhat of a buzzword in the Paleo and Alternative Health communities lately. There are even some debates as to whether or not Adrenal Fatigue even exists as a health condition. For this article, instead of getting into technical details and debates, Im going to assume the possibility that our stress systems are overworked in the modern world and that this has the potential to create health problems. If someone wants to label this "Adrenal Fatigue" that's fine. If you prefer not to label it, that's fine too. I'm sticking with Adrenal Fatigue because it's a convenient handle to use for what can be a very broad topic. Regardless of labels, we can't deny that stress has a strong negative impact on our health. It's entirely possible for the body's stress response system to become chronically exhausted over time. In fact, I think virtually everyone in the modern world is suffering from some level of Adrenal Fatigue or adrenal exhaustion.
WHO'S aT RISK?
There's an "old standby" text on Adrenal Fatigue - "Adrenal Fatigue: The 21st Century Stress Syndrome" by James L. Wilson, N.D., D.C., Ph.D. The Wilson book is quite good as a general overview for diagnosing and treating Adrenal Fatigue. The chapters on lifestyle factors that cause Adrenal Fatigue and the lifestyle changes that help it to heal are outstanding. (Overall the book is very good - even though he doesn't take a fully Paleo approach to eating.)
From my own experience and studies, as well as some coaching calls I had with Robb Wolf to address Adrenal Fatigue in my own life back in 2010, I'll add in these factors:

A generally "Type A" personality Taking on too much with hyper-aggressive deadlines Training too much - particularly high adrenaline, CrossFitstyle stuff Trying to do "everything" If you step back from this a few levels, you'll see that, generally, the less calm, balanced and "Paleo" your life factors are, the more likely it is that you'll get into trouble sooner or later.
LIFESTYLE
CONNECTION TO PHYSICaL EXERCISE

Physical exercise can be a healing and positive stimulus to the adrenal glands up to a point. Past that point it becomes damaging. I'm constantly amazed at the amount and intensity of training some people will get into without thinking anything of the negative effects it can be having on their body. Worse, most health practitioners will simply ask: "Do you exercise?" and leave it at that. As if "exercising" was universally healthy. Anyone who's been around bodybuilding or weight training for any length of time is familiar with the concept of overtraining. I consider overtraining to be more or less an Adrenal Fatigue situation. It's somewhat distinct in that it's brought on by too much training, but stress is stress and there are usually multiple lifestyle factors involved as well. Often, "too much" training isn't really too much when your lifestyle is good and your stress levels are low. It turns into too much when life stress rises, sleep diminishes, etc. When I was doing my undergrad degree in Chemistry, virtually any training was too much because of the stress I was under. Back then, I didn't understand how to moderate intensity enough to have been able to keep training. I'd just train as I would have when I wasn't under stress, make zero progress and crash sooner or later. Remember, stress is cumulative - your body doesn't care where it comes from or if it's physical, emotional, psychological or spiritual. You have only so much capacity for all the stress in your life and the resources to deal with it all come from the same place.
WHaT DOES IT FEEL LIKE?

Again, from Wilson, here are the basic symptoms of what we're going to refer to as Adrenal Fatigue. As Wilson says in the book: "No single one of these symptoms gives a definitive diagnosis of Adrenal Fatigue, but taken collectively as a syndrome, they strongly suggest its presence. If many of these seem familiar, then you are probably suffering from some level of Adrenal Fatigue."
Difficulty waking up in the morning Continuing fatigue not relieved by sleep Craving for salt or salty foods Lethargy or lack of energy Increased effort to do every day tasks - Everything seems to require ten times as much effort as it should. Decreased sex drive Decreased ability to handle stress - Little things that never used to bother you get to you. Road rage, constant anxiety, yelling at your kids, etc. Increased time to recover from illness or trauma Getting light-headed when standing up quickly Mild depression Less enjoyment of life in general Increased PMS symptoms in women You're less focused than you used to be - Your thoughts are more "fuzzy." Difficulty remembering things Decreased productivity
LIFESTYLE
Based on my personal experience, here are some additional issues and expansion on some of the above that should indicate you need to investigate your adrenal health further:
FREQUENT aND CONSISTENT PROBLEMS wITH FOOD CRaVINGS aND "WILLPOwER"
POOR DIGESTION - This includes gas, bloating, diarrhea, etc. especially if you're already eating a Paleo diet and it persists. The connection between adrenal over-stimulation and digestion is due to the fact that, when your body is in "Fight or Flight," digestion is shut down and blood flow is prioritized to the extremities to facilitate muscular function.
Because of the hormone and energy systems involved in the Fight or Flight response, blood sugar can be unstable when youre chronically stressed. This, combined with your bodys desire for fast, sugar-based energy when stressed, can make cravings for high-carb foods particularly strong. These cravings are hard to fight because they're "survival-mode" signals from your body and are hormonally driven. Interestingly, during some extreme stress in the recent past, I also developed a strong interest in Tequila. As a lifetime nondrinker, this was quite unexpected and downright odd. For many, cravings for alcohol have an adrenal component in one way or another. Often, its connected to blood sugar regulation.
EXTREME TIREDNESS IN THE MORNING aND/OR AROUND 3-5PM - People
with adrenal fatigue usually have a really hard time getting up in the morning and getting going. There's also the "low" that comes between 3 and 5pm. This is usually about the time the 9-5 folks are going after another coffee, coincidentally.
INaPPROPRIaTE FaTIGUE AfTER EXERCISE - If a reasonable training volume and intensity has you feeling overly tired and wrecked for days afterwards, it's a sign that your body and hormonal systems are overly stressed. DIMINISHED CREaTIVITY OR PRODUCTIVITY Cortisol has a dramatic effect on higher level creative thinking. It's a Fight or Flight hormone and its job is to help you survive in the moment. The parts of the brain it activates don't care about creativity, long-term goals or future-focused activities.
OVER-REaCTION TO STRESSfUL EVENTS - For
example, spilling something on your carpet makes you want to burn the house down and go live in the woods. Any highly reactive, angry and irrationally extreme response to a stressful event is likely caused by elevated stress hormones. This is what "road rage" usually comes from.
CHaNGES IN THE BRaIN ITSELf

Chronically elevated cortisol creates a false sense of urgency. If everything you have to do feels mega-urgent, it's a sign that your stress levels and cortisol are likely high. If you're constantly feeling a sense of urgency in your life, it's a good bet that you need to both heal your mind from all the stress and heal your life so it's less stressful. Particularly in "Medical Meditation" circles - such as those that fall into the Mindfulness Based Stress Reduction (MBSR) genre led by Jon KabatZinn - there's a lot of talk about the physical changes that happen to the brain when you're exposed to chronic, unresolved stress. This is how brains get "broken" and people end up on psych meds long term. Just look at our current world where anti-depressants and anti-anxiety meds are prescribed more than ever before. Chronic stress can change the brain, but lifestyle changes and specific strategies can change it back. The brain and body are highly malleable.
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LIFESTYLE
THE OPPOSITE Of FIGHT OR FLIGHT

An idea I really want to get across is the concept of the opposite process to the Fight or Flight response. This is called the "Relaxation Response" as coined by Herbert Benson, M.D. in 1975. The Relaxation Response is the activation of the rest, relax and repair processes in the body. If you've ever felt the nice calm after something like yoga, a warm bath or another relaxing activity, you know what the Relaxation Response feels like. Probably the single most healing thing you can do for your adrenal system is regularly engage the Relaxation Response. I'll discuss specific ways to do this in Part 2 of this series. For now, just understand that these processes move in opposite directions and you can cancel one out with the other.
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Another important idea is the amount of time you spend in one state vs. the other. The more time you spend stressed, the more often and the longer duration you need to be in the Relaxation Response to counteract it.
CONCLUSION
Hopefully, this article gave you a basic idea of the general state that we commonly refer to as "Adrenal Fatigue." Next issue, I'll dig into specific lifestyle, training and mental strategies you can use to maintain or regain your health, energy and sanity.
Visit our website and order today!
Related Books Worth Reading:

Adrenal Fatigue by James L. Wilson, N.D., D.C., Ph.D. Undoing Perpetual Stress by Richard OConnor, Ph.D. The Mindful Way Through Depression by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn Full Catastrophe Living by Jon Kabat-Zinn, Ph.D. The Power of Now by Eckhart Tolle
LIFESTYLE
essica Biesiekierski was always interested in the relationship between diet and health, so when she was offered a scholarship to Melbourne Australias esteemed Monash University, she accepted without hesitation. She focused her research on the health effects of dietary carbohydrates called FODMAPs and has won awards from the Australian Gastroenterology Society and the Nutrition Society of Australia for her work. While in the middle of submitting her PhD thesis, Jessica took the time to talk to us about her research and to discuss some of its practical implications.
(Tony)
Could
you
describe
what
exactly
FODMAPS are?
(Jessica) Our research group has produced strong evidence that a group of short-chain carbohydrates, named FODMAPs (Fermentable Oligo-saccharides, Mono-saccharides And Polyols) are problematic for patients with irritable bowel syndrome (IBS). These short-chain carbohydrates are poorly absorbed in the small intestine and rapidly fermented by bacteria in the gut. The production of gas by these bacteria is a major contributor to symptoms.
What are some examples of foods that are high in FODMAPS?

Our research team has developed the laboratory techniques required to quantify the different types of FODMAPs. Since there are several different types of short-chain carbohydrates that make up the FODMAP family you can find them in a variety of foods. Some examples would be fructose in fruits like apples, pears, mango, or honey; lactose in milk, soft cheeses and ice cream; fructans in wheat, rye, legumes, onions, and garlic and polyols in foods with sugar alcohols like sugar-free gum.
How do you determine whether or not someone should be on a low FODMAP diet?
Before restricting the diet, patients must consult their doctor to ensure other serious illnesses like inflammatory bowel disease or celiac disease are excluded. At present, there is minimal understanding of how to predict who will respond to the reduction of FODMAPs. Consequently, it is worth initiating and trialling the low FODMAP diet for six weeks, or until good symptomatic control is achieved. After this, small amounts of FODMAP-containing foods are reintroduced through challenges as advised by a qualified dietitian. Breath hydrogen tests are useful to identify which partly absorbed sugars, fructose, lactose and the sugar polyols, behave as FODMAPs for the individual. No breath tests are performed for fructans and GOS (galactooligosaccharide) since they will be poorly absorbed by everyone. These results allow the low FODMAP diet to be refined to suit the individual.
Part I
Interview with
Biesiekierski
By Tony Federico
Jessica
LIFESTYLE
What is the relationship between FODMAPS and IBS?
In the small and large intestine, the small FODMAP molecules exert an osmotic effect, which means more fluid is drawn into the bowel. FODMAPs are also rapidly fermented by colonic microflora. The increase in fluid and gas distends the bowel and can cause the sensation of bloating and abdominal pain or discomfort. This also affects how the muscles in the wall of the bowel contract and may cause either diarrhea or constipation. Malabsorption of FODMAPs also occurs in healthy people, and is a normal phenomenon, but it is only in IBS patients that gut symptoms are induced. The individuals gut could be considered hypersensitive or the type or quantity of bacteria in the bowel be the cause of the gas, abdominal discomfort, and bloating. Globally, the range of the population affected by IBS is reported to be between 3 and 20% in North America, 1.1 and 21.6% in Europe and 2.3 and 8.5% in Asia. It is a condition that is characterized by gut symptoms including abdominal pain, gas, bloating and changed bowel habits. Symptoms can often be debilitating and can lead to a reduced quality of life. A wide range of therapies have been used to control IBS symptoms including various medications and a myriad of lifestyle changes. Most individuals with IBS believe that their symptoms are related to the consumption of certain foods, but advice in this area has been conflicting and confusing and offered little relief for IBS sufferers. In Australia, the low FODMAP diet is increasingly being accepted as the primary management strategy for IBS and it was recently adopted by our National Therapeutic Guidelines. Since syndromes are generally not welldefined pathologies, and may represent a cluster of underlying conditions, do you think that the label (ie, IBS) ultimately helps or hurts patients? My personal opinion is that the label of IBS helps patients. The increased research (which will only continue) has greatly improved our overall understanding of IBS, especially its management. This in turn will improve public perception and awareness.
Do you have reason to believe that individuals who are asymptomatic should avoid FODMAPS?
A wide number of health benefits have been attributed to some FODMAPs. Fructans, inulin and GOS are well-known prebiotics, stimulating the growth of beneficial bacteria in the gut. Asymptomatic individuals should not avoid FODMAPs and should include them in their daily diet. For this reason it is important to note that the Low FODMAP diet is not a no FODMAP diet and it is not a lifetime
Could you describe what we currently know about IBS?
LIFESTYLE
diet. Even with IBS patients, foods can be gradually reintroduced into their diet under the supervision of a dietitian with the goal of returning to their usual diet, possibly with just a few high FODMAP foods restricted.
Is there a connection between IBS and other diseases of digestion such as GERD?
In addition to the characterizing symptoms of IBS (abdominal pain and bowel changes such as diarrhea or constipation), non-bowel symptoms can include reflux, fatigue and lethargy, back pain and headaches.
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Do you think that the actual number of people with diseases of digestion is increasing or that diagnostic procedures have become more thorough and widespread?
The prevalence may be increasing. However, the most likely contributor to this is an increase in clinical awareness, an improved definition and improvements in diagnostic tests. I think this is particularly the case with celiac disease.
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What type of outcomes have you seen with IBS patients on a low FODMAP diet?
Following the low FODMAP approach does not 'cure' IBS, but allows successful drug-free management of symptoms through diet in many patients. Research has shown the low FODMAP diet reduces gut symptoms in approximately 75% of patients. Personally, I have had patients report that they have a new lease on life and feel like a new person because of their symptomatic improvement.
To order a Monash University Low FODMAP diet booklet, go to: www.med.monash.edu.au/ehcs/ research/docs/booklet-final-orderform.pdf *All money raised supports further research and further food analysis.
-----------------------------
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Read part II of our interview with Jessica online at paleomagonline.com
From The Doc

Functional Medicine- Treating the Cause and not the Symptoms
In reading my past columns, most have probably caught on to the fact that I am a huge advocate of utilizing natural resources for preventing and managing many of todays common and chronic health conditions. This is the reason that I actively promote a Paleo lifestyle as well as what led me to pursue my extensive post-doctorate education through the Institute for Functional Medicine. Functional Medicine is a relatively new medical practice that combines the ancient traditional health beliefs and diets of our primitive ancestors with the benefits of modern science. This form of up-stream medicine is being implemented by all disciplines of healthcare including medical, naturopathic, chiropractic, osteopathic, dentistry, psychology and nutrition. While practitioners of Traditional (or Conventional) Medicine tend to practice with a tunnel-vision approach by focusing only on the symptoms of modern day health conditions; Functional Medicine practitioners address the healthcare needs of the 21st century by focusing on prevention while seeking to uncover and remove the underlying causes of todays common diseases. I believe many share my sentiment when I say ITS ABOUT TIME that we have a wellness model that deals with the root causes of disease with less emphasis on making a diagnosis and more attention given to the actual mechanisms of the disease process. This patient-centered approach emphasizes patient care rather than disease care following Sir William Oslers admonition that symptoms. When dealing with chronic conditions, it is imperative to understand that the body works as a whole; thus when one system begins to malfunction, it is not uncommon for a number of (often seemingly unrelated conditions) to emerge. Thus, for example, in addressing one patients gastrointestinal dysfunction it is common for their fibromyalgia, anxiety and insomnia to also improve while treating another patients adrenal fatigue can greatly improve their mental
By: Dr. Jason Kremer DC, CCSP, CSCS
Functional Medicine Commonly Addresses: Oxidative Stress Nutritional Imbalances Gastrointestinal Dysfunction Detoxification Immune Function Inflammation Hormone Imbalances Cardiometabolic Function Musculoskeletal Imbalances
By implementing Functional Medicine into my own practice, Ive expanded my knowledge and treatment approaches to bring relief to a wide variety of patients and
It is more important to know what patient has the disease than to know what disease the patient has.
clarity, energy levels, libido and insomnia. In explaining this relationship to patients, I often suggest picturing a bicycle wheel with 36 spokes. When even one spoke breaks, the whole wheel is thrown out of balance forcing the other spokes to malfunction under the additional stress. In a short time, the wheel will become so warped that it will no longer fit between the forks, making the entire bike useless. While conventional medicine offers Preventative care in the form of pap smears, cholesterol and blood pressure screening and cancer testing for the early detection of disease, Functional Medicine takes preventative care a step
further by promoting complete prevention of disease. While conventional medicine treats these abnormal blood pressure and cholesterol results with prescription medicines, Functional Medicine treats through a prescription of lifestyle and dietary changes, as well as nutritional support to address the inflammatory responses of the immune, nervous, digestive, hormonal and/or cardiovascular systems. In addition, many Functional Medicine practitioners, including myself, often utilize a variety of lab tests to dig even deeper by examining blood, hair, stool, urine, breath or even saliva to address nutritional status, digestive function, food and environmental allergies, amino acid balance, energy metabolism function and hormonal balances. Ironically as modern-day man has continued to evolve with newer technologies, innovative medicines, and an ever-expanding array of food options; we have simultaneously made ourselves sicker, fatter and generally unhealthier. In a sense, Functional Medicine is actually promoting advancement in the practice of medicine by encouraging many of the habits of our ancient ancestors in order treat and prevent many of todays chronic health conditions. As the concepts of Functional Medicine and a more primal diet continue to spread, I foresee great improvements in health in those willing to consider and apply these tools. However, unless Conventional Medicine keeps up with current research and studies and realizes just how damaging current dietary recommendations and treatment protocols are to the publics health, we will continue to see our country become sicker, cancer rates climb and the obesity epidemic continue to rise. Ive said it before and Ill say it again, it seems that primitive man was ahead of the game when it came to achieving optimal health. The next time you get a check-up, just keep in mind that simply the absence of disease is NOT health!
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LIFESTYLE
By: Amy Kubal MS, RD, LN, Paleo Dietitian
Q&A WITH THE PaLEO DIETITIaN

If you have a question for Amy, the Paleo RD, you can email them to her at therd@paleomagonline.com
Q
A
:Ive been on a Paleo, grain, dairy, yeast and corn free diet for a while now. I was still experiencing some of the symptoms I was having prior to going Paleo and just found out that I have a strong sensitivity to egg whites! I never would have guessed that, as I never really noticed a difference when I ate eggs. Is there a good substitution for all the eggs in some recipes? I have made recipes using a flax gel substitute, but have read it only works well for one egg substitutions. Some Paleo recipes call for 2-5 eggs. Is there a way for me to make these without egg whites?
: Believe it or not sensitivity to egg and/or egg white is fairly common. Additionally, if you are dealing with an autoimmune or leaky gut situation it is a good idea to remove eggs from your diet at least for a period of time to see if your symptoms improve. This may seem like an inconvenience eggs are an easy breakfast, hard-boiled they are portable and many recipes call for them. There are ways to substitute eggs in some recipes but this will not work in all cases (an eggless frittata isnt going to be a good idea!). I would suggest choosing recipes that only call for 1-2 eggs and not those where eggs make up a big part of the recipes composition. As a recipe ingredient, eggs function as a binder (to hold the recipe together) and/or a leavening agent (to help the recipe rise). In order to determine if a particular substitute will work you need to identify what the eggs function is. Some substitution options that may work include: There are also commercial egg replacement powders that you can buy, but most of these contain questionable ingredients. Remember that when using a replacement, recipe results and flavor will likely be different and not optimal. It may take some experimentation to make it work and some recipes will not be possible to reproduce (mayo, etc). Just keep in mind that feeling great and optimal health taste better than any food or recipe. Focus on the basics and know that you are doing eggactly the right thing!
Eggs as a Binder (each option is equal to one egg): medium banana (mashed) cup applesauce (or other pureed fruit) 1 tablespoon ground flaxseed mixed with 3 tablespoons warm water (let stand for 1 minute) 3 tablespoons gelatin blend (make gelatin blend by dissolving 2 teaspoons gelatin in 1 cup boiling water) Use 3 tablespoons of the mixture for each egg the recipe calls for.
Eggs functioning as a leavening agent: 1 tablespoons oil mixed with 1 tablespoons water and 1 teaspoon baking powder for each egg.
LIFESTYLE
:I've read a lot about the health benefits of sauerkraut and would love
to incorporate more of it into my familys diet but am confused. Do I have to make it from scratch in order to get the health benefits or am I okay buying sauerkraut from the grocery store?
: Fermented foods are all the rage right now and rightfully so! These (good) bacteria filled foods come with a colony of health and probiotic benefits. Like probiotics, foods such as sauerkraut, pickles, and kombucha, increase overall nutrition, aid digestion, promote healthy gut bacteria growth and enhance immune function. These fermentabulous creations are produced when microorganisms like bacteria, yeast and mold breakdown carbohydrates and proteins. Unfortunately, all krauts and pickles arent equal in their probiotic power and the key phrase to look for
when buying sauerkraut and other fermented foods is traditionally lacto-fermented or lacto-fermented. Canned sauerkraut and store bought jars of pickles have often been heat processed and pasteurized which kills all the good bugs and takes away the probiotic benefits. Due to the rising popularity of fermented foods they are becoming more available at stores. Check the refrigerator section of your market and look for lacto-fermented on the label. But dont shy away from trying your hand at kraut and other fermented food making its an adventure in health!
:Im a 39 year old stay at home (but own a business) mom who has 3
beautiful kids 10, 8 and 5 - that I homeschool. I try to Crossfit 3 times a week and I eat Paleo 80/20 with the exception of holidays. Over the last year Ive lost 25 pounds bringing my 54, 165lb frame down to 140lbs, and have gone from a size 10 to a 4. Just looking at that, I should be really happy. And I am sort of. But Im also stuck. I realize Im not 20 anymore, so metabolism isnt my friend, but I also think my lack of good sleep is possibly ruining any chance of me losing that last 10-15 pounds. Every article I read on why Paleo isnt working comes with the tag that 8-10 hours of sleep is a must. Thats great if youre young and have no kids, but what about those of us who would love to get 7 hours of uninterrupted sleep? Any suggestions for this middle aged, trying really hard to just manage life, wish I was 20 again mom, who has no hope of getting 10 hours of sleep?
: Sleep is HUGE! The articles arent making things up. When you dont get enough sleep or enough quality sleep it puts your body in a stressed state (even more so than usual). All this extra stress results in some funky hormone activity, increased appetite and ultimately lack of weight loss (and in some cases even weight gain). I know life doesnt always cooperate with our sleeping plans, but there are some things you can do to help maximize every minute of shut eye you are able to get. If a full 8-10 hours of log sawing isnt a possibility in your crazy world, do the best that you can. Maximize the sleep time you do have and do your best to keep overall stress as low as possible. Eat a solid Paleo diet, dont rely on caffeine to keep you awake and give yourself a break. Right now you may not be able to achieve the degree of leanness that youd like but do what you can to stay as healthy as possible!
Give yourself a bedtime and make sure your kids have one too! Turn off the TV, computer, phone, video games, etc. at least 60 minutes before bed. The artificial light from the screen stimulates your brain. This can have a major effect on sleep quality. Relax before you go to bed: read, write, talk to your spouse and just take some time to unwind from the day. Make sleep a priority - youll be more productive and healthier in the long run if you sleep now! If you dont get at least six hours of sleep - you dont get to work out! The last thing your body needs is more stress! Use your usual workout time to relax or take a short nap. Naps are good! If you burned the midnight oil and are running on less than adequate pillow time take a nap if you get the chance. Even 20 minutes can make a huge difference. Make sure your sleep conditions are optimal this means a completely dark room (blackout curtains, eye mask, etc) thats cool and quiet. Your bed and bedroom should be pet, TV, computer, phone and child free. Try a magnesium citrate or ZMA supplement pre-bed to help you relax and to improve sleep quality. Natural Calm is a great option here.
LIFESTYLE
:I was diagnosed with Celiac disease about two years ago and this past
year I was diagnosed with several food allergies in addition to having my gallbladder removed because it was no longer functioning. I've always been active, and when I heard about the Paleo diet I wanted to try it to see if it would help with my allergies and other health issues. It has made very positive changes in my health and daily routines. However, within the past month I have been experiencing an upset stomach and have had frequent bouts of diarrhea. I cut out nuts and limited my fruit intake but nothing is helping. Could there be something else in my diet that's causing this?
: Its great to see so many people making the switch to Paleo and noticing positive changes because of it. Unfortunately, there are some situations where a blanket Paleo plan isnt going to work perfectly for everyone and may require some slight adjustments to make everything run smoothly. Its difficult to say what may be causing your recent digestive issues. You do not mention how long you have been following a Paleo diet or if youve changed anything with your diet or supplements in the past month. Also, stress can play a major role in your digestive function and if youre under pressure lately this could be a factor. Looking at the diet side of things removing fruit and nuts was a good first step. Since you have had your gall bladder removed you may have difficulty digesting fats. If you are eating fatty cuts of
meat or high amounts of oils (especially coconut oil) this may be problematic. Try switching to lean cuts of meat and use moderate amounts of fat to cook with and as condiments. Another possible culprit may be the types of vegetables you are eating. Some people have issues digesting raw vegetables or those that are high in FODMAPS (Fermentable Oligo-, Di- and Mono-saccharides, and Polyols). The most common offenders in this group include garlic, onions, cabbage, mushrooms and asparagus. Look back at the way you were eating before the symptoms began and see if you can identify changes that will help you determine what the cause may be. Also, try decreasing your fat intake or add a digestive enzyme to help compensate for your missing gall bladder. Dont give up on Paleo! This is likely an easy fix.
Healthy Skin Strategies

By: Liz Wolfe
t o the great folks at Paleo Magazine and across the Paleo-blog-web-osphere, Ive had many amazing opportunities to chat with people about body care, healthy skin strategies and skin issues. The more I hear peoples stories, the more I realize that many of us are alike. I struggled with varying skin conditions over the years. I grew up with eczema, transitioned into acne and blemish-ridden skin and graduated to an overall dysfunctional understanding of what caused these problems and what could fix them. I used many medications over the years, including antibiotics (topical and internal), creams and prescription gels; yet they never fully solved my problems - in fact, as soon as I stopped using them, the problems would return. I was brainwashed, however, to think this was normal. I was used to believing that I was broken; that my skin would never be clear or normal. I considered myself unlucky in that department, and believed that everyones got something for which they were medicated, and that skin issues were my thing. Jump forward to today. I now understand that skin problems arent just unlucky, causeless problems that arise out of nowhere and stick around at their own whim. They arent solely treatable using expensive creams and prescription medications. You can, in fact, get at the root causes for these issues, and these causes seem to be deeply ingrained in both the inner body landscape and the outer skin care environment. The good news: these are things we can control, at least to some degree. We can support our bodies both internally and externally with the lifestyle we choose. In stating that many of us are alike, I mean that those of us with skin problems are simply experiencing different manifestations of the same things: nutrient
thanks
deficiencies or imbalances, digestive distress, or confusion over what body care products will help rather than harm, irritate, or mask symptoms. These three components - quality nutrition, good digestion, and a smart topical routine - work together to determine the health of what we see on the outside. For most, taking care of just one component isnt enough. Learning this was, for me, a long road; but not a hopeless one: amazing possibilities exist for anyone ready to approach their skin issues or body care questions from a multifaceted perspective. I pulled together much of the information I used to set the stage for my own success in the Skintervention Guide (SkinterventionGuide.com). Heres a condensed version of what you need to know to set the stage for your own success.
While eliminating industrial seed oils, processed grains and refined sugar can, for many, solve a huge proportion of the problem, its not enough just to eat Paleo-friendly foods that are more benign than truly nutrient-dense. Chicken breast, broccoli and coconut oil are great foods, sure; but they pale in comparison to the nutrient density of foods like liver, fermented foods and beverages, homemade bone broths, fermented cod liver oil and traditionally valued items like turmeric root or ginger. Though coconut oil is an incredibly healthy food, other fat sources carry fat-soluble vitamins (or activators, as Dr. Weston A. Price called them). Seeking the fat-soluble vitamins A, D, E and K is critical to skin health, no matter how your particular issue manifests itself.
First, dont just change your food. Seek nutrients!
LIFESTYLE
The health of the digestive system affects not just how efficiently the body is able to assimilate nutrients, but it also affects the state of the immune system, which is linked to skin problems. From the mouth to the stomach to the intestines, and using the liver, pancreas and lymph system, the body relies on healthy, efficient organs to keep the process running smoothly and thereby keep the immune system prepared but not on high alert. Poor digestion, and any resulting immune system reaction, can lead to skin issues. Gut bacteria can also have a profound affect on the health of the skin. The condition SIBO (Small Intestinal Bacterial Overgrowth), which is high on the radar of the Ancestral health community, can contribute not just to digestive irritation, but also to liver congestion through the generation of toxins which must be filtered through the liver; and to nutrient deficiency as bad bacteria competes for nutrients in the gut. (Bowe & Logan, 2011) Probiotic supplementation was used as a treatment for acne at one time; before antibiotic therapy for acne came into fashion. There are many ways to heal digestion, yet it begins not with supplements, but with the brain: from the moment you think about a meal, you prime the digestive process to run efficiently from top to tail. Chewing food well gives a better chance for good digestion down the line. Targeted supplemental support can aid the process, but vigilant eating, combined with stress relief tactics, can have a profound effect.
Second, make sure your good nutrition gets where it needs to go!
Finally, change your
Skin care in the modern world is as processed and junk-filled as most modern food. Unpronounceable ingredients, questionable chemicals, and stabilizers are commonplace. Further, the plastics used to package those industrial products also contain known endocrine (hormone) disruptors. As hormonal imbalance is linked to certain skin problems (Pugliese), theres good reason to pare down the plastics. These processed, marketing-driven options have replaced the nourishing topical oils that cultures across the world have used for centuries. As Ive repeated over and over again in this column, theres very little that cant be done with baking soda, vinegar and oil. Whatever your concerns, addressing these ideas together lay the foundation for better skin. Im living proof. For more information, please feel free to navigate to my Skintervention Guide at SkinterventionGuide.com.
Source: Pugliese, Peter (2006) Physiology of the Skin II Bowe, Whitney P and Alan C. Logan (2011) Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? www.gutpathogens.com/content/3/1/1
topical routine!
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FOOD
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Paleo Pantry List

Beverages
Courtesy of Diana Rodgers
Just getting started on Paleo? Congratulations! Heres a basic shopping list to get you going.
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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.
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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.
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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. Its 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
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Fats
Tropical Traditions www.tropicaltraditions.com Kasandrinos Imports www.kasandrinos.com
FOOD
Paleo Sample Weekly Menu
ACCEPTABLE FOODS
Fresh fish/seafood
Paleo 101
Paleo is a lot more than just a fad diet.
The Paleo lifestyle is about nourishing our bodies with real food that is grown and raised as nature intended, not manufactured in a sterile facility. Its about unplugging from the modern day electronics from time to time and giving your body a chance to actually rest. Its about getting enough sleep, bonding with other individuals face-to-face, getting out in the sun, playing for the sake of playing, reducing stress and giving your body a chance to thrive in the manner it evolved.
Fresh meats (preferably grass-fed/pastured) Fresh fruits Fresh vegetables Healthy fats (coconut oil, ghee, lard, olive oil) Nuts/seeds
FOODS TO AVOID
Grains Legumes Processed foods
What IS Paleo?
Soy Refined sugar
BooK RESOURCES
The Paleo Solution by Robb Wolf The Primal Blueprint by Mark Sisson Primal Body Primal Mind by Nora Gedgaudas Practical Paleo by Diane Sanfilippo Everyday Paleo by Sarah Fragoso
PALEO GUIDE
Dont You eat a ton of Meat on tHe Paleo diet? THeY saY Meat staYs in tHe colon for sucH lenGtHY periods How can eatinG so MucH Meat be HealtHY?
Many people are under the impression that the paleo style of eating is all meat and fat. This is simply not the case and this thinking is a detriment to many embarking on the paleo journey. Often people will tell me that they are eating paleo but are not seeing the results that they www.robbwolf.com www.marksdailyapple.com www.primalbody-primalmind.com www.everydaypaleo.com www.balancedbites.com www.paleomagonline.com Dairy is a tough one. Primal eating says its a go and paleo tends to say no. That being said, it is a VERY individual issue. For those that have skin conditions, autoimmune diseases, are looking to lean out, or are lactose intolerant; dairy is not a great idea. Additionally, the quality of the dairy consumed by those that can manage it is very important. Full fat, organic, pastured (raw, if available) dairy products are okay for some individuals. Cooking in high quality butter, like Kerry Gold, and incorporating some high quality cheese from time to time is fine as long as it is in line with your current health status and goals. I too enjoy some occasional dairy but it is not a Ancestral Health Symposium www.ancestryfoundation.org PaleoFX www.therealpaleofx.com Paleo Magazine Apr/May 2013 55 staple in my diet. are looking for or that others see. This
CooKbooK RESOURCES
Make it Paleo by Bill Staley & Hayley Mason Well Fed by Melissa Joulwan Everyday Paleo by Sarah Fragoso Paleo Comfort Foods by Charles & Julie Mayfield
Website RESOURCES
WHats tHe deal witH dairY?
is often due to the fact that their diets consist all or primarily of meats, nuts, bacon, pastured butter, etc, and are lacking in the non-starchy vegetable arena. A sensible, well put together paleo eating plan contains LOTS of vegetables, moderate amounts of meat, and sensible portions of fat (not two cups of nuts per day). Vegetables are important not only from a nutrient standpoint, but also because the fiber they contain helps move the meat protein and other foods through the intestines and out of the body so that it isnt just sitting there taking up space! Again, the paleo style of eating when done wisely, does not contain excessive amounts of meat and as long as your GI system is operating as it should, (this means things are A-OK in the powder-room department), then you have little to be worried about.
App RESOURCES
PrimalPaleo myKitchen NomNom Paleo
Event RESOURCES
The Paleo Dieters Missing Link

by Adam Farrah PracticalPaleolithic.com/Book
Find out more about
I wrote this book to act specically as a bridge for you to get to YOUR individualized diet. This book is The Missing Link...
Adam Farrah has been blogging about functional movement and Paleo eating and living since 2008. Once suffering from a near fatal digestive illness, he reinvented himself, his health and his life. Adams goal in his writing and on his blog PracticalPaleolithic.com - is to change the conversation about healthy eating, living and moving in our modern age. Hes heretical, entertaining, practical and always experimenting with new ideas that can help us live better.
MAKE PALEO EATING AND LIVING WORK FOR YOU...
Visit PracticalPaleolithic.com for more!
Adam Farrah
IN SEASON
Buff Duck
HIsTORY
William Cook created this breed of duck in England in the early 1900s by interbreeding Cayuga, Runner, Aylesbury and Rouen ducks to create a breed with the then popular buffcolored plumage. Cook showed off his Buff Orpington duck at the Madison Square Gardens Show in New York City in 1908. In 1914, it was admitted into the American Standard of Perfection, a book used by the American Poultry Association to classify and describe all recognized poultry breeds, as Buff. This breed averages about 8 lbs., lays 150-220 eggs per year and can be market-ready in about 9 weeks. Known as good dual-purpose bird, Buffs are good egg-layers and also yield a fairly hearty amount of meat that can be sold. It has a medium length bill, short wings and a curled tail. Female Buffs are known to have brown-orange bills, while male Buffs have yellow bills. The Buff Duck is currently listed as Threatened on the American Livestock Breeds Conservancy Conservation Priority List (http:// www.albc-usa.org/cpl/wtchlist.html), so it can be a difficult bird to source. For more information on the breed, and to find a breeder, visit the Heritage Poultry Breeders Association of America online at http://www.hpbaa.com/Home_Page.php
Photo credit to Speaking
Willow Farm
WHY YOU sHOULd EaT IT

Not just a great source of protein, duck is an excellent source of monounsaturated and satured fatty acids, both of which are necessary energy sources and play an important role in hormone production and cell signaling mechanisms. Roasting a duck will naturally render some of its fat in the bottom of your roasting pan, which can (and should be!) used to pan or deep fry almost anything such as eggs and vegetables. Some say that potatoes fried in duck fat are supremely delicious. Duck fat can be stored in a container in your refrigerator for up to two months.
Source: http://www.marksdailyapple.com/yet-anotherprimal-primer-animal-fats/#axzz2J2DyKV00
IN SEASON
Asparagus
FUN FaCTs
A spear can grow up to 10-inches in just twenty-four hours! When the weather is warm, fields may have to be harvested every twenty-four hours! You dont harvest for about 3 years after first planting , but its worth the wait, as you can enjoy asparagus from the same planting for up to fifteen years!
WHY YOU SHOULd EaT IT

Asparagus is an excellent source of fiber, carotenoids, vitamin C, the plant form of vitamin K (phylloquinone) and is also a good source of potassium and folate. Asparagus contains phytonutrients called saponins, which may have antiinflammatory properties that can improve nutrient metabolism.
SELECTION aNd STORaGE

While shopping for asparagus, look for spears with smooth, firm skin and a bright color. If refrigerated, asparagus should be stored in an airtight container with a moist paper towel wrapped around the ends of the stems to retain freshness. Consume within 2-3 days of refrigeration. Asparagus can also be frozen for longer-term storage. Simply wash asparagus thoroughly under warm water, trim off the ends, blanch them in boiling water for 1-2 minutes, cool them in an ice bath, drain and pat dry. You can then store in a freezer bag or airtight container for up to 8 months.
RECIpE
Bacon-Wrapped Asparagus 1 lb fresh asparagus 8 to 10 strips bacon Wash and trim asparagus spears. Cut bacon strips in half crosswise. Wrap one-half strip bacon around each asparagus spear, leaving tip and end exposed. Lay on a cookie sheet and bake in a preheated 400-degree oven for 20 to 25 minutes, or until bacon is cooked. Serve warm or at room temperature. Makes 16 to 20 spears
FOOD
cherry mocktail
Gluten-Free and Dairy-Free Serves 2
ingredients
2 tsp freshly squeezed lime juice 1 tsp stevia liquid 2 Tbsp lime zest, plus more for garnish 4 fresh basil leaves 2 cups fresh cherries, pitted 1 tsp chia seeds 2 cups sparkling water or seltzer
process
1. Juice cherries using a juicer or a blender into a large glass. 2. Strain through a sieve, pushing juice through with a spatula. Discard cherry solids. 3. Pour cherry juice into a large pitcher. Add remaining ingredients; mix well to combine. 4. Refrigerate for 1 hour before serving. 5. Serve chilled with additional lime zest, if desired.
RECIPES
morning egg muffins

Gluten-Free, Dairy-Free and Vegetarian Makes 12
ingredients
10 ounces fresh baby spinach, cooked 1 large Roma tomato, diced 4 whole large eggs 4 egg whites 1 medium Vidalia onion 2 Tbsp finely chopped fresh parsley 2 Tbsp chia seeds 1/4 tsp sea salt 1/4 tsp freshly ground white pepper
process
1. Preheat oven to 350 degrees F. 2. In a medium sized bowl, whisk eggs with egg whites. Add remaining ingredients; mix well to combine. 3. Prepare a muffin tin with nonstick baking spray. Pour egg mixture evenly into cups. 4. Bake for 30 minutes or until set. Remove from oven; set aside to cool. 5. Serve warm or place in the refrigerator until ready to serve.
FOOD
ingredients
1 large eggplant 2 Tbsp extra virgin olive oil 1/4 cup coconut milk Juice of 1 fresh lemon 1/4 cup unsweetened coconut flakes 1/4 tsp sea salt 1/4 tsp freshly ground white pepper
lemon coconut eggplant fries

Gluten-Free and Vegan Serves 2
process
1. Preheat oven to 350 degrees F. Prepare a baking dish with nonstick baking spray. 2. Slice eggplant in half; then lay the flat portion of the eggplant flat on the surface and slice each half into 8 fry like shapes using a sharp knife. 3. In a large bowl, whisk remaining ingredients. Add sliced eggplant; gently toss to coat. 4. Place coated eggplant on prepared baking dish; bake for 15 minutes or until golden brown. 5. Remove from oven; set aside to cool for 3 minutes. 6. Serve with a side of salsa or guacamole.
RECIPES
apple pumpkin soup

ingredients
2 Tbsp coconut oil, melted 2 Granny Smith apples, cut into 1/4 inch pieces 1 cup brewed red zinger tea, chilled 1/4 cup freshly squeezed orange juice Juice of 1 lime 1 (15 oz.) can pureed pumpkin 1/4 cup salted macadamia nuts, crushed 1/3 cup dried cranberries 1/4 cup finely chopped fresh mint 1/4 cup finely chopped fresh basil 1/4 tsp stevia powder 1/4 tsp freshly ground pepper 1 tsp unsweetened coconut flakes 2 Tbsp orange zest, plus more for garnish
process 1. In a large bowl, combine all ingredients.

Gently toss to combine. Transfer to four serving bowls. Serve chilled or at room temperature. 2. Garnish with additional orange zest.
FOOD
ingredients
10 large eggs 3 oz. dairy-free, soy-free chocolate such as Enjoy Life Foods 1/2 cup cacao nibs 1/4 tsp sea salt 2/3 cup stevia for baking 2 cups pistachios, finely chopped 1 tsp almond extract 1/4 cup stevia for baking cup almond butter, for serving
flourless cacao muffins

Gluten-Free, Grain-Free and Dairy-Free Makes 24
process 1. Preheat the oven to 350 degrees F.

Prepare a 12-cup muffin tin with nonstick baking spray. 2. Separate eggs into large bowls; one for egg yolks and one for egg whites. Beat the egg yolks on medium-high speed until thick, approximately 7 minutes. Reduce speed to low; add sea salt and 2/3 cup stevia until mixture becomes thick and creamy, approximately 8 minutes. Add melted chocolate, cacao nibs and pistachios; continue to beat with mixer on low speed. 3. Add almond extract to the large bowl of egg whites. Beat until foamy, approximately 3 minutes. Add 1/4 stevia sugar; beat on high speed until soft peaks form, approximately 5 minutes. 4. Fold egg whites into the chocolate mixture. Divide the batter evenly among cupcake 5. tins. Transfer to the oven; bake for 15-20 minutes or until a toothpick inserted in the center of each cupcake comes out clean. 6. Remove from oven; set aside to cool on baking racks. 7. Slice each cupcake in half. Serve warm with a spread of almond butter for a healthy spin on sugary icing.
RECIPES
avocado flax salad dressing

Gluten-Free, Dairy-Free and Vegan Serves 4
ingredients
1 bulb fennel Juice of 1 lemon 2 Tbsp. fresh mint leaves, finely chopped 1 ripe avocado, peeled, pitted and diced 1 Tbsp. Dulse seaweed flakes 3 Tbsp. Barleans Flax Oil 1/4 tsp. sea salt 1/4 tsp. freshly ground pepper
process Combine all ingredients in a blender or food processor; pulse until smooth.
Transfer to a small bowl. Use to dress salads or roasted vegetables.
FOOD
ingredients
easy crab soup

Gluten-Free and Dairy-Free Serves 6
2 Tbsp extra-virgin olive oil 3 scallions, thinly sliced 10 cherry tomatoes, halved 1 cup vegetable broth 2 Tbsp freshly squeezed lime juice 2 large carrots, julienne 1/4 cup finely chopped fresh cilantro 1/2 lb lump crab meat 1/4 tsp garlic salt 1 tsp crushed red pepper 1/4 tsp sea salt 1/4 tsp freshly ground pepper 2 tsp slivered almonds 1/4 tsp fresh lemon zest
process
1. Heat oil in a large saucepan over medium heat, add tomatoes; cook for 2 minutes. Add remaining ingredients; cook for 15 minutes. Remove from heat. 2. Transfer to serving bowls. 3. Serve warm.
RECIPES
green grape snow cones

ingredients
4 cups green grapes 1/4 cup fresh cilantro 1 Tbsp liquid stevia 1/4 tsp orange zest 2 Tbsp freshly squeezed orange juice 4 cups shaved ice
process 1. Puree all ingredients except shaved ice
in a food processor. Transfer to a small saucepan; bring to a boil over medium heat. Boil for 1 minute; remove from heat and strain through a fine-mesh sieve. Discard solids. 2. Using an ice machine, shave ice into four glasses. 3. Pour grape liquid on top of shaved ice and serve immediately.
FOOD
The Health Benefits of Bone Broth By Aglae Jacob, MS, RD

Bone broth has been a central part of many cuisines around the globe for centuries and many modern Paleo enthusiasts preach its health benefits. Up to the last century, bone broth was even used to prepare homemade infant formula and blood substitute. There are many good reasons for the universal appraisal of this super food that should definitely become part of your real food-based diet if you are truly interested in optimizing your health.
After all, there is a South American proverb that claims good broth can resurrect the dead.
Dont be tempted by bouillon cubes or commercial broth found at the grocery store though. As convenient as these options might be, these broths are not prepared according to the tradition and are instead made with a mixture of processed ingredients, including MSG (monosodium glutamate), partially hydrogenated cottonseed oil, corn starch, sugar and disodium guanylate to name only a few. Commercial broth does not provide ANY of the health benefits homemade bone broth has to offer and can actually do harm if you are, like many people, sensitive to MSG. Many commercial bone broths even contain gluten. Check the labels yourself and youll see.
You know the drill, always go for REAL food! BONE hEALTh
Many people starting on a dairy-free Paleo diet worry about the adequacy of their calcium intake. Although calcium is definitely not the only factor involved in bone health (think phosphorus, vitamin D, vitamin K2, anti-nutrients and weightbearing exercise to name only a few examples), bone broth is an excellent way to provide your body with highly bioavailable minerals to keep your bones and teeth strong and healthy. Although the exact calcium content of bone broth is unknown (and is likely to vary depending on the bone and preparation method), it makes sense that the minerals found in the bones of animals could be beneficial for your own bones, doesnt it? One of the main advantages of getting part of your calcium intake from bone broth is that it allows you to get many other minerals, such as phosphorus, magnesium, sulfur, sodium and potassium, in exactly the same proportions as in your bones. To make sure you extract as much minerals as possible from the bones into your broth, make sure to add vinegar (see recipe below).
DIGESTIVE hEALTh
Historically, bone broth has been prescribed (before the advent of drugs obviously!) to assist with digestion. Glycine, an amino acid, can help stimulate stomach acid secretion. Gelatin, another compound of homemade bone broth, has also been reported to make proteins easier to digest. This probably explains why stews and soups prepared with real bone broth are usually easy to digest even for people with a weakened digestive system. Drinking bone broth right before a meal or including it in a soup or stew can improve your digestion.
FOOD
EXTRA BONE BROTh TIpS:

If your broth doesnt gel, it
could be because the cooking temperature is too high. Make sure your broth barely simmers and doesnt reach a heavy boil to preserve the precious gelatin. skip the onion, garlic and celery and replace them with carrots only. Onion powder and garlic powder (and their salts) should also be left out if you have digestive issues. for extra gelatin.
If you are sensitive to FODMAPs,
Add chicken, pig or calves feet Bone broth can be frozen for a Once cooled down, the fat will
few months without any problem. form a layer on the top of your broth. It might be best to discard it since it can be damaged as a result of being heated for hours. a cup of tea, use it for stews and soups or make a be intact and healthy to absorb the precious nutrients you eat. Whether you have problems gaining muscle mass, experience skin problems, suffer from an autoimmune or digestive condition or want to prevent any of the above, homemade bone broth can be the magical pill you need. And its guaranteed to be absolutely free of side effects!
Enjoy your bone broth warm as
Bone broth can also help correct abnormal intestinal permeability (leaky gut), a common problem for people dealing with all kind of digestive issues (bloating, abdominal pain or abnormal bowel movements) or any autoimmune condition (rheumatoid arthritis, multiple sclerosis, type 1 diabetes, Hashimotos thyroiditis, celiac disease and many more). It is mainly the gelatin found in bone broth that can contribute to maintaining the integrity and healing your damaged gut lining. In the beginning of the 1900s, gelatin was routinely prescribed by some doctors to their patients suffering from intestinal catarrh, which would today correspond to a diagnosis of IBS (irritable bowel syndrome). Digestive health is crucial for your overall health. Even Hippocrates knew this over 2,000 years ago when he said, All disease begins in the gut. You need your digestive tract to
supple and helping you look younger. According to Dr. Shanahan, a lack of collagen can also contribute to cellulite (you know, the lumpy fat deposits on your butt and thighs). Another good reason to drink more bone broth! Why buy isolated (and expensive) collagen or glucosamine when you can get these special proteins for a fraction of the price while benefiting from all the other nutritional characteristics of bone broth?
SKIN AND jOINT hEALTh

The bone, skin, ligaments and cartilage used for making your bone broth all contain collagen. The amino acids found in collagen are of particular importance for the health of your skin and joints. In her book Deep Nutrition, Dr. Cate Shanahan explains that collagen is the protein found in the largest amount in the human body, corresponding to about 15% of your dry weight. Collagen is what is holding your body together. Collagen can hold a lot of water, keeping your skin moisturized and
HOW TO mAKE IT
Although it may be a bit intimidating at first, making your own homemade bone broth couldnt be easier. Whenever you can, collect the bones from your chicken or meat or try to get your hands on bones from grass-fed and pastured animals directly from your butcher or at the farmers market. Then, all you need
FOOD
is a big pot, some water, unrefined salt and vinegar. Other seasonings and vegetables are optional, but they can definitely add depth and richness to your delicious bone broth. References Fallon S. Broth is Beautiful. Weston A. Price Foundation website. January 2000. www.westonaprice.org/food-features/ broth-is-beautiful Kaayla DT. Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin. Weston A. Price Foundation website. June 2003. www.westonaprice. org/food-features/why-broth-is-beautiful Siebecker A. Traditional Bone Broth in Modern Health and Disease. Townsend Letter. February/March 2005. www.townsendletter.com/FebMarch2005/ broth0205.htm Shanahan C. Deep Nutrition: Why Your Genes Need Traditional Food. 2009.
HOmEmADE BONE BROTh

INGREDIENTS:
2 to 3 pounds of a chicken carcass or bones 4 quarts cold filtered water 2 to 4 tablespoons vinegar Onions, celery and carrots, roughly chopped Seasonings to taste (unrefined salt, thyme, pepper)
PROCESS:
1. Put all the ingredients in a large pot (or slow-cooker). 2. Bring to a boil and immediately lower the temperature to allow your broth to simmer gently. 3. Let simmer for at least 6 to 8 hours and ideally up to 24 hours. If youre using a crock-pot, use the lowest setting. The longer you simmer your bones, the more you concentrate the flavor and nutrients! 4. Let cool down for 1-2 hours. 5. Strain your bone broth. 6. Refrigerate in glass containers.
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MOVEMENT
SPRING SPRING SPRING SPRING TRAINING TRAINING TRAINING TRAINING
I came to get down, I came to get down, So get out your seat and jump around, Jump around, Jump around, Jump around, Jump up, Jump up and get down. -House of Pain, Jump Around
By Tony Federico
rogs do it, fleas do it, heck, even fish do it. Across the animal kingdom youll find creatures, great and small, leaping, bounding and pouncing. Simply put, they are jumping. The Merriam-Webster dictionary defines jumping as a verb meaning to spring into the air: leap; especially: to spring free from the ground or other base by the muscular action of the feet and legs. More than a simple mechanical process, however, jumping can also express feelings. It is common to say that someone jumped for joy upon hearing a good bit of news, or that they jumped out of their skin when startled by a stranger. For our purposes, Im going to explore how the body responds like a natural spring during the process of jumping. Well also discuss how proper training and technique can enhance your ability to jump. Having the capacity to jump well gives confidence of spirit as well as strength of body. Discovering, or rediscovering your ability to jump can also bring back that childlike sense of exploration and adventure that is so often lost as adults. My goal is for you to finish reading this article and to then think, Could I jump over this?, Can I hop onto that?.
about half its original height. It isnt until you release your hand that the spring momentarily takes flight. What does this have to do with jumping? Well, just about everything! If you simply stand in place, you are like the spring sitting on a table. As you swing your arms downward and bend your legs, you create a large amount of potential energy. This potential energy is stored in your muscles, tendons and ligaments and at the point when you change directions, is released as kinetic energy, sending you, like the spring, into the air. One of the primary components of our biomechanical spring is the achilles tendon. Comprised of densely packed strands of connective tissue made from the protein collagen, the achilles tendon starts in the muscles of the lower leg and ends at the tip of the heel. In a study conducted by the Department of Life Sciences at the University of Tokyo, researchers found that the achilles tendon alone stored 23% of the energy used during a squat jump and 34% of the energy in repetitive submaximal hopping (imagine the action used when jumping rope). Muscles too play a role, but it may not be what you expect. In addition to the muscle fibers themselves, there are specific structures embedded in the muscle called proprioceptors. These proprioceptors detect changes in the length and tension of a muscle and are linked to nerves that connect to the spinal cord. Together, these nerve and muscle
TheBIOmechaNIcS BIOmechaNIcSOf OfBOUNce BOUNce The

Imagine a spring sitting on a table. Would you expect it to suddenly fly off into space? Barring an earthquake or some other natural event, it will just keep sitting there indefinitely. Now imagine pressing down on the spring, compressing it to
(ie. neuromuscular) pathways form the physical basis for reflexes. It is important to understand reflexes because they are integral to jumping. One such reflex is the stretch reflex. The stretch reflex is at work when your doctor taps your knee with a mallet and it suddenly kicks out. The impact of the mallet causes a sudden lengthening of the muscle and the stretch reflex responds by initiating an involuntary muscle contraction. When jumping, we instinctively utilize the stretch reflex by quickly bending our legs before taking off. Try it! See if you can jump without dipping down first. Balancing out the stretch reflex is the inverse myotatic reflex (another name for the stretch reflex is the myotatic reflex). This reflex actually limits the amount of force generated by your muscles. This might seem like a bummer, but there is good reason for this reflex to exist. Our ability to use just the right amount of force needed to produce a desired activity without tearing our muscles from our bones is due in large part to the inverse myotatic reflex. However, through training, the reflex can actually be inhibited to a certain degree, providing one of the mechanisms by which we actually get better at jumping through practice.
In research studies, the contribution of arm swing has been measured as a very significant 10% of the force used while jumping. Generally, you want to initiate an arm swing with your hands at about head height. Forcefully throwing the arms down capitalizes on the stretch reflex of the shoulder and biceps muscles and extends the arms at both the elbow and shoulder. As the arms move downward, the rest of the body should follow by dropping down into a squat position. A certain degree of mobility and flexibility is required for this, at least enough to get down into a thighs-parallel squat position with heels on the ground and chest up. Once the bottom of the squat has been achieved, powerful triple extension of the ankle, knee, and hip joints, along with a coordinated reversal of the arm swing, completes the jump. Getting airborne isnt the end of it, however; there is the matter of the landing! Ideally, landing from a jump will look very much like the takeoff played in reverse. The balls of the feet should be the first point of contact with the ground, followed by a return to a squatting position and a downward swing of the arms. This absorbs impact forces and will also allow you to convert some of this energy into subsequent jumps if desired.
by Kyrolainen et al. which showed that after four months of plyometric training, subjects increased their takeoff velocity by an average of 8% and decreased energy expenditure by a whopping 24%. In other words, they were able to produce more force with less effort! In constructing your own plyometric routine, include a variety of jumps; vertical jumps, broad jumps, hops from one leg to the other, etc. Set goals for yourself, whether it is jumping onto a 20 box or touching the rim of a basketball hoop. Like anything else, improving your jumping takes time, so start slowly and gradually build intensity. If after a few months your progress stalls, you can, pardon the pun, jump start your training by including higher intensity methods such as drop jumps or jumps with weights. Most importantly, have fun! Even if your plyometrics come by way of games like hopscotch or leapfrog, a bout of trampolining, or a random hop up a flight of stairs, youre still reaping the benefits of spring training! Resources:
Fukashiro S, Komi PV, Jarvinen M, Miyashita M. In vivo Achilles tendon loading during jumping in humans. Eur J Appl Physiol Occup Physiol. 1995;71(5):452-8. Exercise Physiology for Health, Fitness, and Performance (2nd Edition) by Sharon A. Plowman, Denise L. Smith., Lippincott Williams & Wilkins, June 1, 2007. pg. 573-579 Luhtanen P., Komi PV. Segmental Contribution to Forces in Vertical Jump. Abstracts of The International Congress of Physical Activity Sciences. Quebec, 1976, p. 226. Kyrolainen H, Komi PV, Kim DH. Effects of power training on neuromuscular performance and mechanical efficiency. Scand J Med Sci Sports 1: 78-87, 1991.
LearNINgTO TOFLy FLyWIThOUT WIThOUTANy ANyWINgS WINgS LearNINg

While most of us can technically jump, there is certainly good technique and bad technique. Good is really just a synonym for efficient, so even if you are bad at jumping, dont worry, you can definitely get better, and by getting better, jumping will become easier and more fun! A good jump actually starts at the arms.
JUmp ArOUNd! JUmp ArOUNd!

Plyometrics (ie. jump training exercises) are an effective way to increase your ability to jump and can be a valuable addition to your regular fitness regimen. In addition to improving overall power and force output, plyometric training also increases movement efficiency. An example of this can be seen in research performed
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AVERAGE jOE PALEO
Average Joe Paleo Im just going to come out and say it: I hate globo gyms.
These sentiments were validated during a recent conversation with a co-worker; he explained how the commercial gym he frequents had just ridden themselves of all free weights, benches and squat racks that had formerly lined the outer wall of the facility. Sure, that makes perfect sense. I mean, what would any gym whos purpose is to provide a mechanism to achieve health and fitness want to do with the most vital equipment they own?
By: Tyler Miles

of comfort with a monthly fee just small enough to overlook in the event they skip a few months. Part of me wants to shake some sense into these people signing up at this gym in droves. I want to sit down and show them theres a better, more engaging and sustainable way to get in shape and actually see results. For most, though, I fear this effort would fall on deaf ears. Everyone wants an easy button, a magic pill; to have their cake and eat it too, pun so intended. My only hope is that this Paleo and Crossfit thing really takes off and goes mainstream. Like, Jersey Shore mainstream. Hell, they show the Crossfit games on ESPN all the time; we just need Cain to produce a show on the Food Network and maybe people will start looking a little closer at this way of life. Anything to get the worst excuse for a fitness center on the planet out of business.
Oh, but it gets better.

Grunting was also forbidden, along with dropping weights, tank tops, boots and do-rags, of all things. Amazingly, I suffered through these rules for over two years. In fact, it was the place where I truly began getting serious about lifting; talk about an oxymoron! Ill never forget having a conversation with the manager at the time; to his credit, the guy was almost embarrassed as he informed me I was unable to perform weighted dips in the gym. He admitted the reason for outlawing certain lifts and equipment had nothing to do with safety or insurance costs as some would have you believe but instead was a means of deterrence. Thats right, the gym doesnt want individuals serious about fitness the business theyrev in, by the way signing up for memberships. Apparently, these crazies who value moving the way our bodies are designed, leveraging compound movements to get the most out of their limited time, are too intimidating to be let through the door. God forbid someone isnt interested in droning away on an elliptical, watching daytime television for 45 minutes a day. No, this gym would prefer its members feel safe amidst the purple clad resistance machines, once-a-month free pizza, and plump members who wonder why they arent getting what they paid for.Or maybe they are. Honestly, it drives me nuts. I spend a lot of time with people who are serious about health and nutrition, and every once and a while I get the sense that perhaps this country is finding its way out of the obesity epidemic that plagues so many of its citizens. Then I see places like this, its parking lot always bustling with members seeking results theyll never get, lulling them into a false sense
I was dumbfounded.
Sadly, I too used to be a member of this very establishment. I left over two years ago, thinking the place couldnt possibly get any worse than it already was. On more than one occasion, I was scolded for dead lifting, which, according to company policy, was disbanded in all facilities. So too was any equipment not provided by the gym: weight belts, straps, chalk, weighted vests, jump rope all barred from use. Imagine that?
Ask for it at your local grocer.
G l u te n F re e . G ra i n F re e
U s e p ro m o co d e PA L E O fo r 1 0 % o f f a l l p ro d u c t s

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PALEO & RELIGION

Apr/May 2013 Apr/May 2012

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Paleo Magazine Advisory Board

@katemilldesign Kate Miller

@AmykRd Amy Kubal, RD

@AdamFarrah Adam Farrah

@ExuberantAnimal Frank Forencich

@aglaee_paleoRD Aglaee Jacob, MS, RD

PO Box 2066 Bend, OR 97709 (541) 350-6088

@CaveGirlEats Liz Wolfe

Tyler Miles lives in New

Amie Valpone, HHC, AADP is the Editor-in-Chief

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30 Paleo & Religion By Karen Phelps

38 Adrenal Fatigue By Adam Farrah

Morning Egg Muffins

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I Inspire (pg 27)

10 Letters 11 Notes From The Editor

73 Average Joe Paleo

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Helpful Quick Guide

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NOTES FROM THE EDITOR

Paleo Magazine Response to Ross:

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WORD ON THe STReeT

Jump in puddles (or snow mounds). Mark Sisson,

(@whole9life) urging us to fully devote ourselves to our health goals.

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