Paleo Magazine 06-12

PALEO
M A G A Z I N E
TM
M o d e r n D ay P r i m a l L i v i n g
FODMAPs
Get your IBS under control
PaleoFX 12 The Food
Witness the awesomeness of this inaugural event
Grilled Skirt Steak Tropical Tacos Spicy Crab Temaki Ice Cream and more!
Shannon Ford
Mrs. United States 2011 talks about Celiac and the power of Paleo
June/July Apr/May 2012
paleomagonline.com $5.99
Header Info
Header Info
Contents
53 38
28
MOVEMENT
62 Cooperative Training
By Erwan LeCorre and Vic Verdier
LEARN
26 Mind the Gap
By Diane Sanfilippo
By doing tasks with others you couldnt do alone, you learn the true value of cooperation.
Being kind and supportive is the best way to help others achieve change. 28 Interview with Shannon Ford
By Paleo Magazine
NUTRITION
42 Fermentation 101 - Potatoes
By Lisa Herndon
We chat with Mrs. United States 2011 about Celiac disease, awareness and the Paleo diet. 38 Recap of PaleoFX 2012
By Karen Phelps
Soaking and fermenting this go-to tuber can make them healthier and easier to digest. 58 FODMAPs and the Paleo Diet
By Aglaee Jacob, MS, RD
A breakdown of the awesomeness of this inaugural event. Kim Ludeman

I Inspire (pg 23)
Combine the Paleo approach with the lowFODMAP diet to control your IBS.
ON THE COVER
Shannon Ford, Mrs. United States 2011 (Read our interview with her, page 28). Photo: Image 1st | www.image1stmiami.com
The Paleo lifestyle gave this personal trainer the ability to perform better than ever before and a boost in body image, energy and focus.
4 Paleo Magazine June/July 2012
Contents
57
62
THE FOOD
52 Lacto-Fermented Ketchup By Lisa Herndon
Give this popular condiment a healthy boost with fermenting. Grill. Skirt steak. Do we really need to say anymore?
COLUMNS
18 The Exuberant Animal 32 Paleo Kids 35 Paleo RD 45 From the Doc
53
Grilled Skirt Steak By Paleo Magazine Test Kitchen
54 Tropical Tacos with TNT Sauce By Melissa Joulwan
The perfect balance of sweet and hot, just like a day at the beach. This quick salad showcases the colors of the Italian flag: green basil, white zucchini and red tomatoes. Temaki, a.k.a. sushi hand rolls, stuffed with spicy crab and avocado filing. An amazing, no-cook recipe! Two minutes and four ingredients is all it takes to whip up this frosty, crowd-pleasing treat.
46 Paleo Body 65 Average Joe Paleo
55
Tricolore Salad By Melissa Joulwan
IN EVERY ISSUE
9 Editors Note 10 The Dig 15 Research Roundup 17 Reviews 20 Business Spotlight 50 In Season
Paleo Magazine June/July 2012 5
56 Spicy Crab & Avocado Temaki By NomNom Paleo
57 2x4 Strawberry Banana Ice Cream By NomNom Paleo
The Healthy GF Life, LLC

dba, Paleo Magazine Publisher
Executive Editor
Cain Credicott
Contributing Writers
Creative Director/Photographer
Tammy Credicott
Find more info on our contributors at www.paleomagonline.com/about-us/ contributors
Vic Verdier
Graphic Designer
Cain Credicott
MovNat Master Instructor www.movnat.com
Jason Kremer, DC, CCSP, CSCS

Ask the Doc www.wellcor.net
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Amy Kubal, RD
Research Proofreader
Amy Kubal, RD
Q&A with the Paleo RD www.fuelasrx.blogspot.com
Tyler Miles
Contributing Photographers
Holiday Ranch Know Your Food Christopher Xavier Lozano www.tlshollywood.com PaleoFX Recap David Humphreys Recipes (Tacos & Tricolore Salad)
Average Joe Paleo
Recipe Contributors
Michelle Tam www.NomNomPaleo.com Melissa Joulwan www.theclothesmakethegirl.com Lisa Herndon www.lisascounterculture.com
Paleo Magazine PO Box 2066 Bend, OR 97709 (541) 350-6088 www.paleomagonline.com Paleo magazine is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine or The Healthy GF Life, LLC regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you first consult with a qualified health care provider. Paleo Magazine and The Healthy GF Life, LLC are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation.
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Contributors
Frank Forencich is an popular site, FitnessInAn internationally recognized EvolutionaryDirection.com, leader in health education founded the Orlando Paleo and performance training. Diet Meetup Group and He earned his B.A. at is an American College of Stanford University in Sports Medicine certified human biology and Health & Fitness Specialist. neuroscience and has His holistic approach to over 30 years teaching exercise and diet has experience in martial art, allowed him the opportunity functional movement and to help transform the lives health promotion. of hundreds of people. www.exuberantanimal.com
Tony Federico runs the
founder of Lisas Counter Culture (LisasCounterCulture.com), is passionate about real food and loves being able to share her recipes and techniques for creating nourishing and traditional food. She is especially interested and skilled in fermentation.
Lisa Herndon, the
Dietitian who specializes in digestive health, blood sugar and hormonal dysregulations, weight loss and general health and well-being. She obtained her Bachelors and Masters degree in Nutrition from Laval University in Quebec City, Canada. You can find out more about her at her website www.paleo-dietitian.com.
Aglaee Jacob, is a Paleo
Erwan LeCorre, is Karen Phelps finds Diane Sanfilippo Liz Wolfe is a boardthe founder of MovNat, inspiration in all the ways runs the popular site, certified Nutritional which is a synthesis of his ancestral nutrition and BalancedBites.com and Therapy Practitioner long-term passion with movement inform her life, is a Holistic Nutritionist who advises individuals, natural movement, his in both obvious and subtle specializing in Paleo groups and nonprofit extensive knowledge of ways. After watching her nutrition, blood sugar organizations on good Methode Naturelle and his own health and wellbeing regulation, food allergies/ nutrition. Shes a philosophy of life. transform, she couldnt intolerances and digestive Steves Club National Currently, he instructs keep it to herself and health. She believes Program Ambassador, a private groups (including started blogging about it at that the only way to truly member of the Weston US Special Forces) and www.PaleoPeriodical.com. change someones diet A. Price Foundation and a is working on a MovNat and lifestyle is to help Balanced Bites Nutrition Certification, a book and them to create new habits. Partner. In her spare time DVDs. she writes the www.movnat.com
CaveGirlEats.com blog.
Reader Board
Thanks From Overseas Start Good Habits Young
I just wanted to say thank you for all that you do for our service members. I am a huge supporter of the Paleo/ Primal lifestyle. My whole family is. I have turned many of my fellow Marines on to the program and lifestyle as well. Currently deployed in Afghanistan, I have found many coworkers who also live the paleo lifestyle and others who ask questions and want to learn more about it. I must say that this lifestyle is difficult here, but it is still manageable. Your contributions are very much appreciated and I wanted to personally thank you for your support. GySgt Driver, USMC. (via email) Editors Note: We are happy to provide care packages, through our Fueling The Fire project, to our brave men and women who are currently stationed overseas. Thank you for your service and the sacrifices you, and your families, make for all of us. Wow, ok, I just took time to read through the mag on my lunch break and its awesome! You guys really cover a lot of issues, love the articles on CSA and going for farm raised/grass fed animals [Paleo Mag Apr/May 2012]...love that you incorporate kids too. My 8 year old daughters typical breakfast is a hard boiled egg, avocado and sliced bananas with almond milk, and she LOVES it...I think its so important to start the good habits young! I have 5 new website links to check out from this one issue and love your layout...nice job! Lisa S. (via email)
One Happy Mama

OMG, I have tears...I am so grateful so excited...this is just such as special surprise!!! Thank you so very very very much...I am one happy mama!! Shellie N. (Squatty Potty giveaway winner, via email) Editors Note: We know how you feel Shellie! The Squatty Potty is amazing. Fortunately, the only time we cry now is when were on the road and cant bring ours with us!
Kudos To The Team

Im really enjoying the magazine, the team is doing a great job and striking the right balance between paleo science and paleo fun. Wanda P. (via email)
Real Information
@paleomagonline just ordered a subscription! I cant wait! The magazine is amazing! REAL information! @lizzymae009 (Twitter)
Sound Off
Have a comment, suggestion, praise or criticism you want to share? Contact us at soundoff@paleomagonline.com OR Paleo Magazine PO Box 2066 Bend, OR 97709
Pure And Simple

Love what you guys are doing...keep it up! AMRAP Nutrition (via Facebook)
From the Editor

ummer, arguably the best time of year for those following a paleo lifestyle, is finally here. After a long, cold, dark winter, weve finally got warm bright days, farmers markets and plentiful food. Longer days give us a chance to bond with family and friends and we all feel the urgency to get outside as often as we can to soak up the healthy rays of the sun. After being cooped up all winter (especially those of us in the Northern part of the country), theres an almost primitive, instinctive pull to be more social and active. Part of this seasonal social shift revolves around food (doesnt it always?) - with the outdoor markets, visiting your local farm, firing up the grill with friends and enjoying this short window of fresh food that, for a lot of us, isnt available locally any other time of year. As always, we want to help you enjoy all your local produce stands, and meat producers have to offer, with recipes for Grilled Skirt Steak (pg 53) and Tricolore Salad (pg 55). You can also get a bigger health kick from the fries you whip up to go with your next BBQ with fermented taters (pg 42) and your own lacto-fermented ketchup (pg 52). And of course, what would summer be without ice cream? With the recipe in this issue, you dont even need an ice cream maker (pg 57). The other part of summers social shift is the need for us to be more social with others. We spend more time with our windows open, going for walks, hitting the trails and the beach - all of which makes us more accessible to everyone else. This deep rooted desire to bond and share information with members of other tribes is something we have been doing for thousands of years, ever since the cold, wet winter days kept us isolated for months at a time. This is a time for us to strengthen bonds with friends, neighbors and other members of our community. A time to share information, stories and fun. After being an individual (or individual family unit) for the last few months, its now time for us to work together, to collaborate with others and strengthen our own local communities. Weve got a couple articles in this issue that illustrate the importance of community and helping one another. MovNat provides an excellent, and timely combo this issue that addresses cooperation and working together to accomplish tasks you couldnt do by yourself (pg 62). Mind the Gap, by Diane Sanfilippo (pg 26), reminds us that everyone moves towards goals at their own pace and that the best way to help them achieve positive change is through support, not trying to force them from point A to point B. As always, I hope you take the time to relax and enjoy this summer. Nows the time to recharge, have fun and socialize. The next time you go for a walk, stop for a minute and chat with your neighbor. Try replacing one of your workouts with MovNats cooperative combo. Slow down. Soak up some rays. Learn what you can from others. Most of all, enjoy the longer days.
Cain
The Dig
Searching for
The Paleo Diet
Word on the Street

Allergies and intolerances are not caused by allergens. They are caused by an unruly, undisciplined, uneducated immune system that is often well armed but blind and operating with a hair trigger.
Dr. Kurt Harris, MD, (www.archevore.com) from PaleoHacks.com discussion, Is Paleo a band-aid?
Searching for answers? Youre not alone...

Online searches for the term paleo diet have risen sharply in the last 12-months. According to Google, searches doubled right around the last week of December 2011 and have maintained that level since.
The foods eliminated on #Paleo make up 70% of the

American Society of Bariatric Physicians 2012 Obesity Conference in Denver Jimmy Moore, (@livinlowcarbman) quote from Loren Cordain while at the
So, whos searching?
modern diet. #obesitymedicine
1. Oregon No wonder Oregon is
While people all over the US are looking for information on the Paleo diet, over the last year, interest has been highest in these states.
ranked rst! Its home to Dicks Kitchen, Nora Gedgaudas, one of the rst Paleo food trucks, Paleo Magazine and more!
greenhouse gases, more than all planes, trains & cars combined.
Robyn OBrien, (@unhealthytruth) from her article on blogs.prevention.com, The Impact of Weird Weather on Our Food Supply
Our food production system contributes 30% to
2. Washington 3. Wyoming 4. Montana 5. Idaho 6. Colorado 7. Nevada 8. Alaska 9. Vermont 10. Alabama
Jimmy Moore, (@livinlowcarbman) quote from Dr. Mary Vernons presentation at the American Society of Bariatric Physicians 2012 Obesity Conference
Patients get fat and sick eating the advised diet of their doctors. High-carb, low-fat has failed & people are mad.
Protein + Carbs = Muscle Gain, Protein + Fat = Maintenance, Protein + Veggies = Fat Loss.
Jill Coleman, (@JillFit), the simple math of eating
The Dig
All Hail The Sun!

This is the time of year when most of us, especially those of us in the northern latitudes, turn into fanatical sun worshippers. After months of cold, cloudy, snowy weather, theres an indescribable joy that comes with finally seeing the sun again. Here are some interesting tidbits about that big orange ball. Feel free to wow your friends and use these little knowledge nuggets at your next BBQ.
Who turned out the lights?

If the sun suddenly went out, we wouldnt know it for about eight minutes.
Serious power bill.
The sun emits more energy in one second, than humans have used in the last 10,000 years.
Color blind.
The sun is actually white, but looks yellow because of the scattering of blue light in our atmosphere.
Pull up a chair.
The next total eclipse will be on November 13, 2012.
The Dig
Sweet, sweet garlic.
While a lot of people are fans of garlic, there are some who would prefer to steer clear, especially of its badbreath causing odor. But, what if you could get all the health benefits without the stink? Now you can. Black garlic, a product of fermentation, has a slightly sweet flavor with a soft, chewy consistency. With almost twice as many antioxidants as regular garlic, black garlic adds a mean healthy punch to your food, in addition to a serious cool factor. The process of turning regular old boring garlic into black garlic takes about four weeks - three under specific heat and humidity and one week to cool and dry. During this fermentation process, the sugars and amino acids produce melanoidin, the substance responsible for the black color. Check out www.blackgarlic.com for more info and to order online.
Sun Protection You Can Eat

A recent study published in the British Journal of Dermatology suggests that lycopene may help protect us from sun damage. In the study, 20 healthy women, age 21-47, ate 55g of tomato paste (16mg of lycopene) every day for 12 weeks and experienced protection against both acute, and potentially longer-term, sun damage.
Fatwood
Forget those other fire starters made from sawdust, recycled books, gels, waxes and other toxins. These 100% organic, chemical-free, all natural firestarter is made from tree stumps, which contain a high amount of concentrated resin or sap. Stumps are cut into sticks about 8-inches long and 3/4-inch in diameter, making them extremely effective for starting fires while camping or in your BBQ (no more newspaper!) Fatwood is so easy to light (thanks to the highly concentrated resin), it will light, even when wet! And while Fatwood was originally produced from the wood of Longleaf Pine stumps, left for waste after logging, theyre now more sustainable, coming from quick growing, non-endangered trees grown on tree farms.
Just In Time For Summer

Caveman Bobs Smokey Apple BBQ Sauce is perfect for anyone whos been avoiding BBQ sauce due to the high sugar and preservative content in most brands. Check them out online for ingredients and to pick up some for your next BBQ! www.cavemanbob.com
www.fatwood.com
Know Your Food

Red Poll Cattle
The Dig
Red Polls were originally a dual-purpose breed, developed in England in the early 1800s by combining Norfolk and Suffolk breeds. The breed was officially recognized in 1846 and began being exported to other countries in the late 1800s - coming to America in the 1880s. Red Polls are average size cattle, with cows weighing about 1,200 pounds and bulls up around 1,800 pounds. They are solid red, adaptable and can live a long, productive life, with cows able to deliver calves at 14+ years old. Cows have an excellent mothering instinct and produce fast growing calves. Photo Credit: Holiday Ranch, Vernon, FL While Red Polls were excellent dairy cows, known for their longevity and ability to produce large amounts of milk each year, once the Holstein breed began its dominance in the dairy industry, breeders began focusing on the beef characteristics of the Red Polls. They were officially declared a beef breed in 1972, however they can still be a good choice for small-scale or home dairy production. Red Polls are an exceptionally exciting breed for anyone focusing on grass-fed/pastured meats. They are well suited for rotational grazing and other grass-fed production systems, being one of a handful of breeds that can fatten and marble on grass alone. After their introduction into the U.S., Red Polls quickly grew in popularity, with more than 6,000 head registered annually in the 1920s. Unfortunately, those numbers have suffered and they are currently listed as Threatened by the American Livestock Breeds Conservancy, meaning there are fewer than 100 annual registrations in the U.S. and an estimated global population of less than 1,000. For more information on the Red Poll breed, or to find a producer in your area, check out the American Red Poll Association (www.redpollusa.org) or the Canadian Red Poll Cattle Association (www.clrc.ca/redpoll.shtml).
The Dig
Staying healthy on the road

With the launch of the new EVEN Hotels brand, its going to be even easier for you to maintain your healthy lifestyle while on the road. EVEN Hotels enable guests to stay on track by focusing on four specific areas theyve deemed most important to travellers. Exercise Guest rooms are designed for in-room workouts with multifunctional room amenities (for example, the coat rack doubles as a pull-up bar). The onsite gyms have actual gym equipment and hotels offer group exercise activities. Eat Food available anytime, from menus with a focus on natural, fresh, fit and energizing foods. An open air cafe and bar, free flavored, filtered water with glass bottles you can fill up and take back to your room. Work Get more done with high speed Wi-Fi, multimedia ports, ample desk space and social spaces in the bar and lobby Rest Rooms that are designed to help you relax, with hypoallergenic linens, powerful, showerheads, natural lighting, LED dimmers. Visit www.evenhotels.com for more info.
Hydrate responsibly
With the warm weather here, its important to stay hydrated. Instead of grabbing that case of bottled water, get yourself a reusable bottle and fill it with filtered water from your own home. According to watchdog group, Food & Water Watch (www. foodandwaterwatch.org), bottled water is not necessarily safer than tap water, is way more expensive and creates mountains of trash.
PORTLANDS
STONE AGE DINER

We feature a selection of tasty Paleo-friendly meals.
From 100% grass-fed hamburgers, other game, wild salmon and veggie burgers... to fresh veggies, salads, soups and home-made desserts... offering many gluten-free and non-dairy options!
For every liter of water in a PET (polyethylene terephthalate) bottle, two liters of water are used to make the plastic and bottle the water.
Independent testing in 2008, by the Environmental Working Group found that 10 popular brands of bottled water contained 38 chemical pollutants, with an average of 8 contaminants in each brand
Research Roundup
A collection of the latest papers and studies Vitamin D Intake and Alzheimers
Researchers looked at what effect, if any, Vitamin D supplementation has on cognitive decline and if Vitamin D intake could affect the onset of dementia. Four hundred and ninety-eight women, aged 75 years and older, participated in the study. Researchers estimated baseline Vitamin D intakes and they took things such as age, initial cognitive performance, sun exposure, number of chronic diseases and baseline season into consideration. Seven years after enrollment, they assessed the presence of Alzheimers disease and other dementias. They found that the women in the highest fifth of Vitamin D intake had one-quarter the incidence rate of Alzheimers as the lower four fifths. The women in the highest fifth of sun exposure also had half the incidence rate of Alzheimers. Both Vitamin D intake and sun exposure had a negligible effect on the risk of other dementias.
Annweiler, C., et al. (2012). Higher Vitamin D dietary intake is associated with lower risk of Alzheimers disease: A 7-year follow-up [Abstract]. The Journals of Gerontology [Epub ahead of print].
The Dig
Study authors looked at 2,108 European type 1 diabetics, age 15-60, who were free of cardiovascular disease at enrollment and looked at their diet by way of a standardized three day dietary record. They then followed up with the participants after a little over 7 years. They found no statistically significant association between saturated fat intake and cardiovascular disease or all-cause mortality. They did find a connection in total fiber intake, particularly soluble fiber, and a lowered risk of all-cause mortality and cardiovascular disease.
Schoenaker, D.A., et al. (2012). Dietary saturated fat and fibre and risk of cardiovascular disease and all-cause mortality among type 1 diabetic patients: the EURODIAB Prospective Complications Study [Abstract]. Diabetologia [Epub ahead of print]. Continued next page
decreased in this group from 131 3 to 122 4 mm Hg. Systolic blood pressure also showed a significant decrease. The swimming group also experienced a 21% increase in carotid artery compliance (meaning the ability of their arteries to expand/recoil improved).
Nualnim, N., et al. (2012). Effects of swimming training on blood pressure and vascular function in adults >50 years of age [Abstract]. American Journal of Cardiology, 109(7), 1005-1010.
Charcoal Types and Cooking Toxicants
Swimming and Heart Health
This study looked to determine what effect, if any, regular swimming exercise has on vascular health. Study authors took forty-three adults, over the age of fifty, with prehypertension or stage 1 hypertension who were not on any medication. The subjects were randomly given 12 weeks of swimming exercise or attention time controls (ie. performing gentle relaxation exercises). At the end of the intervention period, they found improvements in vascular function in the swim training group. Casual systolic blood pressure
With grilling season in full swing, its important to be mindful of the development of heterocyclic aromatic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs) with high temperature cooking. This study looked at the levels of these two mutagens in well-done meat and fish, grilled with either wood or coconut shell charcoal at 392F. Total HAs and PAHs profiles were different in the salmon and beef samples and overall were higher in the salmon samples. While there was no significant differences in HAs and PAHs in the beef samples grilled with the different charcoal types, the salmon was another story. HAs and PAHs were significantly lower in the salmon grilled with the coconut shell charcoal.
Viegas, O., et al. (2012). Effect of charcoal types and grilling conditions on formation of heterocyclic aromatic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs) in grilled muscle foods [Abstract]. Food and Chemical Toxicology [Epub ahead of print].
Saturated Fat, Fiber and Cardiovascular Disease
Researchers looked at the connection between saturated fat and soluble and insoluble fiber intake and the risk of cardiovascular disease and allcause mortality in type 1 diabetics. Paleo Magazine June/July 2012 15
The Dig
Celiac Disease and Epilepsy
While Celiac disease is associated with some neurologic disorders, its unclear if its associated with epilepsy. This study looked to see if there is a connection between biopsy-verified Celiac disease and epilepsy. This cohort study (an observational study), used data from all Swedish pathology departments to identify individuals with Celiac disease who were diagnosed between 1969 and 2008. Using age, sex, calendar period and county, researchers matched up 28,885 individuals with Celiac disease and 143,166 controls. They found a moderate increase in the risk for epilepsy in individuals with Celiac disease. The absolute risk of epilepsy in those individuals with Celiac disease was ninety-two out of one hundred thousand (an increase from an expected 65/100,000). This increased risk was found in both adults and kids.
Ludvigsson, J.F., et al. (2012). Increased risk of epilepsy in biopsy-verified celiac disease: A population-based cohort study [Abstract]. Neurology [Epub ahead of print].
Dietary Fiber, Phytic Acid and Zinc Deficiency
Researchers looked at phytic acid intake and potential zinc deficiency in women with type 2 diabetes, a condition that makes you more susceptible to zinc deficiency. During the study, two groups, of women, one with type 2 diabetes and one without, consumed similar amounts of phytic acid, almost half of which came from bread products and breakfast cereals. Study authors concluded that both healthy and diabetic women consume phytic acid in amounts that are likely to decrease the bioavailability of dietary zinc. They also noted that recommendations to consume greater amounts of dietary fiber, much of which is associated with phytate, increase(s) the risk of zinc deficiency.
Foster, M., et al. (2012). Dietary fiber intake increases the risk of zinc deficiency in healthy and diabetic women [Abstract]. Biological Trace Element Research [Epub ahead of print].
To see more about these great products, visit the Subscribers Only section of our website and use password PaleoMagFan
The Dig
READ
Gluten Toxicity
This is a must have for anyone who is currently dealing with Celiac disease, or any unexplained health issues, and is looking for answers. Gluten Toxicity (Stuart Healthcare Solutions) by Shelly Stuart, RN, BScN, covers every angle of gluten sensitivity and does an outstanding job of breaking down the complex issue of Celiac disease in a way thats easy to understand and easy to read. Going into great detail, the book breaks down the three types of gluten intolerance, their Pathophysiology, the various symptoms, diagnosis and eventually how to help the gut heal through diet. While the book isnt technically a Paleo book, mentioning some GF grains in the diet section, Shelly does spend some time on the benefits of a grain-free diet (she follows a Paleo diet herself ).
www.shellystuart.ca
EAT
Thats It Bars
We are big fans of eating food as close to natural as possible. Were also big fans of convenience. Thats It bars are a perfect blend of both. The ingredients list for Thats It bars is pretty simple - fruit. Not fruit puree. Not fruit concentrate. Not fruit juice. Two servings of actual, low glycemic fruit in each bar. These tasty bars are available in three varieties - Apple+Cherry (1 apple+10 cherries), Apple+Pear (1 apple+1 pear) and Apple+Apricot (1 apple+3 apricots). Tasty. Convenient. Healthy. Thats It!
www.thatsitfruit.com
USE
Squatty Potty
In the mid-1800s the sitting toilet was introduced and it was quickly adopted by Western cultures. Unfortunately, evidence now suggests that sitting to defecate may be detrimental to your health. Thankfully, the Squatty Potty allows us to combine the cleaner, modern toilet with our natural elimination position - squatting. Even though we were aware of some of the benefits of squatting, such as more effective elimination and the prevention of hemorrhoids and colon diseases, we were admittedly still a bit skeptical when we first tried this product. However, after the first few days of using it, we were already wondering how we had ever lived without it. Definitely one of the easiest additions youll make to your healthier lifestyle. Once you try one, youll be adding them to every bathroom in your house.
www.squattypotty.com
The Exuberant Animal

By: Frank Forencich The smaller we come to feel ourselves compared to the mountain, the nearer we come to participating in its greatness. Arne Naess At this moment, reading these isolates us from the very forces that words, chances are that youre indoors. heal us and keep us whole. It is no Even if youre reading on a tablet or exaggeration to say that dwellings, similar device, youve probably got a roof office buildings and other indoor over your head and walls around your spaces have become the new tobacco body. This, after all, is where most of us of the modern world. Staying indoors live now. With the building boom of the is the new smoking. last few thousand years, weve enclosed Obviously, we need to get out, a large proportion of our planets real as often as we possibly can. Our estate and turned our indoor spaces bodies desperately need natural light into what we thought would be a utopia to synchronize our physiology. Our for our bodies. No longer assaulted by hearts and legs need movement, the forces of nature, protected from especially vigorous movement over temperature extremes, precipitation, diverse, uneven natural surfaces. predation, wind and darkness, we Our skin needs tactile sensation and thought we would be living our lives in a contact with rocks, plants, water. state of health and happiness. Our immune systems need dirt and But we got it wrong. In fact, microorganisms to practice on. And indoor living has turned out to be a most of all, our spirits need to see and mixed bag at best and a catastrophe at experience the magnificence of the worst. Indoor living breeds a host of biosphere in all her exuberance. pathogenic conditions, afflictions and So now, as we swing into a new behaviors: passivity, sedentary lifestyles, season of long and glorious days, many sensory distortion and deprivation, of us will actually be leaving our cubicles, social disruption, stress, depression venturing outside into the natural and cognitive overload. Our bodies, world. Well head for the mountains, sculpted by thousands the beach and the of generations of Well We are, in a very real countryside. natural selection load up our cars in wild, outdoor sense, living in a self- with our toys, our environments, are our sleeping constructed alien world. gear, now falling into bags and our a state of chronic, friends, ready to epidemic lifestyle disease. Experts point feel the sun on our faces. their fingers at trans fats, high-fructose Its all good, this seasonal getting corn syrup, and a host of other diseaseout and, given the extent of our selfcausing agents, but wed be fools to imposed incarceration, any reason to overlook the simple fact that we no get out is a good one. But sadly, many longer live in our ancestral environment. of us are missing the larger and more We are, in a very real sense, living in a powerful potential of the natural world. self-constructed alien world. For many of us, the outdoor world of Winston Churchill had it right summer is just an over-sized theme park, when he said, We shape our buildings, a Disneyland for our amusements, our and afterwards our buildings shape us. sports and our leisure. We picnic and Today our bodies are shoehorned into party, but fail to live the full splendor increasingly narrow confines; we live of this opportunity. After long years of in a state of self-imposed incarceration imprisonment, many of us are afflicted, that is a threat to both individual and not just with a nature-deficit disorder, public health. Indoor living distorts our but with a sense of amnesia about our circadian experience of light and dark, relationship with the world. forces us into chronic inactivity and What we really need is something 18 Paleo Magazine June/July 2012
more intimate and substantive. We need to get out, not merely because the weathers nice, but because the experience puts us back into contact with a grand biological and human drama thats literally millions of years old. In this sense, going outdoors becomes something far more interesting than simply getting a tan or finding a good mountain bike trail. Instead, this is a way to get our minds and spirits reconnected with our natural and human heritage. So when youre out, engage your Paleolithic imagination. Get the whole picture: Youre naked, hungry and exposed to the world. Youre moving at the speed of habitat; no faster, no slower. Theres no calendar, no clocks, no names of for the days of the week. Navigation is entirely by sensation. You know this land by sight, by touch and by the feel of the ground through your bare feet. Every cell in your body participates in knowing this land. Nuance and subtlety are what keep you alive: the slightest shift of the wind, a tiny drop in temperature, a whisper of sound in the trees, a feel in your guts. Your body doesnt just live on the earth. It lives in the earth. Your body is embedded in the biosphere. Go outside and feel it.
Healthy Gluten-Free Recipes to Satisfy Your Primal Cravings
Paleo Indulgences
Tammy Credicott
Author of The Healthy Gluten-Free Life
Pre-order yours today from Amazon.com
Ocial release - Fall 2012
Go Getters
hat happens when energetic, enterprising people see great results from Paleo-style eating and fitness? They decide to share the good word, and food, with the masses. Caveman Cuisine owner Kim Semenov was introduced to Paleo through her CrossFit gym in Houston, Texas. After losing some inches, gaining energy, and improving her complexion, she decided to help out the folks who were struggling, either due to time or boredom, by preparing healthy Paleo meals for them. She recruited her husband, Vitaly, and their three kids to invent and refine Paleo recipes, starting with a grain-free granola. After receiving enthusiastic local support, Team Semenov decided to take the Paleo message to foodie-friendly Austin, Texas, where they brought Michelle Norris onboard as the top chef. We met on Facebook, Michelle recalls. Kim put up a post about Caveman Cuisine and within a few seconds, I responded. We started talking and just hit it off. Kim and Michelles first adventure in the kitchen together produced a pork chop with a nectarinecaramelized onion sauce. With recipes like that, how could Caveman Cuisine not take off ? The response has been amazing, Michelle says. Austin truly boasts one of the largest Paleo/Primal communities in the country and we have a great network with our Austin Primal Living meet-up group. And its not just CrossFitters who are taking advantage of the grub. We have a lot of different clients. There are doctors who have partnered with Caveman Cuisine to refer their clients and so there are those people who have medical issues from diabetes to any manner of autoimmune disorders. For this reason, Caveman Cuisine takes their role as nutritional providers seriously, using only healthy fats like coconut oil and posting all nutrition information for their customers to see. So theres no reason to be wary of items with noodles or potatoes. Noodles are usually spaghetti squash or zucchini, potatoes are always of the sweet variety, and anything calling itself mash is cauliflower. Now brace yourself, heres where you get jealous that Caveman Cuisine isnt in your town: Spinach and Artichoke Chicken Carbonara, Southwest Meatloaf, Beef Bulgogi and Sweet Potato Enchilada are just a sample of the offerings. And, as if that Who doesnt love pizza? With seven wasnt enough, imagine a Paleoflavors to choose from, theyre bound friendly pizza delivery service just a to have one youll love! phone call away. Buffalo Chicken,
Chicken Bacon Ranch and Spicy Spinach with chorizo sausage, all on an almond meal crust. And yes, theres dessert. Im really not trying to drive you mad with desire, but they have Paleo Chocolate Chip Cookies with Candied Bacon. If you live in the Austin area and you havent tried Caveman Cuisine yet, Im betting you have your hand on the phone right now (and if you dont, you should). Michelle also understands, all too well, that food isnt just about flavor. Its restorative powers go well beyond mere physical improvements - it can help heal the soul. My daughter, Brittani, was killed in a car accident three days before her 23rd birthday and one week before college graduation. She regularly volunteered her time at the food kitchens in Atlanta and planned to dedicate her life to the mission field, having just returned from South Africa. My mission became a quest to carry on her legacy. Her gifts were singing and ministry, but mine are cooking and teaching, so I decided the best way to do that is by going back to school to get credentialed so that I can exact change in public policy about the way we operate our food kitchens and feed our poor and homeless. If we can begin to feed these people in a more sustainable way that creates healthier people, then we can stymie the healthcare crisis. Im working toward creating a foundation in her name and in her honor.
Caveman Cuisine is proving to be a launchpad for several projects for both Michelle and owners Kim and Vitaly. Look for a Caveman Cuisine cookbook and a combination recipe/ fitness book from Michelle and Keith under their combined effort, Ancestral Momentum. Kim and Michelle are developing a muchneeded baby food line called My Cave Baby. What about getting Paleo into the mainstream via Americas obsession with cooking shows? Michelle was once a finalist for a national cooking competition, so there are definitely possibilities there. If all of that wasnt enough, Michelle is working on getting an ancestral wellness supper club going. Michelle observes, Caveman Cuisine is growing by leaps and bounds, there are so many options on the table for Kim and Vitaly right now, so its a matter of what they want to do with it. My best guess is youre going to hear a lot more from Caveman Cuisine in the future.
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You guys did a FANTASTIC job with this thing! I love it!!!
Just received my rst issue. Read it, re-read it, then re-read it again. Awesome!
Got mine...LOVE IT!!!!!!!!!!!
Amazing grain-free, dairy-free chocolate chip cookies to satisfy your sweet tooth.
This mag is really good.

Got the magazine in the mail yesterday and immediately read it cover to cover! Its beautifully put together and full of great stuff. Cant wait for the next issue!
Contact Caveman Cuisine

www.cavemancuisine.com Paleo Food Delivery PO Box 42006 Austin, TX 78704 512.222.9940 kim@cavemancuisine.com
Love, love, love the mag guys!
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I Inspire
Kim Ludeman has been a personal trainer for the last three years and a nutritional consultant for the last two. After finding Crossfit and the Paleo diet last year, she finally ditched the grains and legumes and hasnt looked back since. She credits the Paleo lifestyle for giving her the ability to perform better than ever before and giving her a boost in body image, energy and focus.
PM: Youve been a nutrition consultant for the last two years and just heard about Paleo a few months ago. What were you eating prior to that? How were you having your clients eat? KL: I have spent the last seven years trying various diets (South Beach, no sugar, low carb, low fat, Blood Type). About six months before Paleo, I had begun cutting out dairy and sugar because of how it made me feel. I also cut out grains after reading books called, Wheat Belly and Eating for Your Blood Type. The Blood Type Diet, for me, being O+ is actually the same thing as Paleo! So, the transition to Paleo was really easy for me and really natural. I cant say it enough...I love Paleo! I had the worst stomach pains and gas for so long! I went to doctors for years and no one ever questioned what I was eating. I am so thankful, not only for the physical freedom it has given me from pain and discomfort, but also the freedom from restriction. I know that sounds weird since Paleo has many restrictions, but I love how it makes me feel, and for me, not focusing on calories has brought a lot of emotional freedom. I love to eat (big time) and I feel like I can eat anything that I want to because of Paleo. I have my clients log everything they eat. From there, we limit the sweets to one a day and eventually just to fruit. Continued next page
Go Getters
Go Getters
Train like Kim
Continued from page 23 I also make sure they get protein and vegetables at every meal and I discourage late night snacking. I used to have them eat five to six mini meals a day, but since learning about Paleo and how fats play an integral part in satiety, I now have them eat three to four times a day with more of a focus on how theyre feeling instead of counting calories. PM: Has starting Crossfit changed how you train your own clients? KL: Definitely! I have always loved the idea of shorter, more intense workouts, because they are what get results. I have never told my clients to do long workouts or long bouts of cardio, which has been weird for a lot of them. I tell them the actual work out is 10-20 minutes and they are shocked. Since I dont use weight equipment to train my clients, I use Tabata a lot, as well as twenty minute AMRAPs to achieve fatigue. I have incorporated moves like double unders and wall walks too! It has definitely stepped up the level of intensity for a lot of my clients. PM: You mentioned the transition was natural for you. Did you have any sort of detox period when you first started Paleo? What was the roughest part of changing your diet? KL: Great question! I did a lot of detoxing actually! I would wake up at 3 am every morning, ready to go for ten days straight! I would have dreamless sleep too. I felt really tired for the first week as well, which was accompanied by intense hunger, since I was used to grazing and not big meals. The hardest part of changing my diet was, and is, giving up bread, soy and peanut butter, even though I know they hurt my stomach. I miss peanut butter and jelly sandwiches on hikes! I also miss Daves Killer Bread...I loved their Robust Raisin! PM: While you eat Paleo 90% of the time, what do you eat the other 10%? KL: I work at Peets Coffee and Tea one day a week and that is my day to have a soy latte. I love soy milk, so that is my little vice. I will also sometimes have 24 Paleo Magazine June/July 2012 a Think Thin bar once a month or so. Maybe that makes me more like 97%? I always strive to eat Paleo 100% of the time, but I do allow for those two things to help keep me sane. PM: Have you lost weight or has the scale stayed the same and the clothing sizes have changed? KL: Ah yes, body changes. I have definitely noticed a difference in my clothes, which is awesome. I dont weigh myself of do bodyfat testing because I do not want to focus on the numbers. I want to stay focused on using how I feel, perform and how my clothes fit as markers of success. I have gained a lot of muscle, thats for sure, so I am sure the scale hasnt moved much in either direction. I do not have a 6-pack, but Im working on it! PM: How has Paleo changed your energy levels? KL: My energy is like that of a kid! I dont seem to get tired at all during the day and can function well on 7 hours of sleep, which before, I would need closer to 8 or 9. My energy in workouts has really improved too! I got my first 7 minute mile last week! I feel like not only has my energy increased, but my focus too. I dont have a brain cloud anymore. PM: As a female, do you think eating Paleo has affected your hormones at all? KL: Definitely. Not sure if this is TMI, but the combo of Paleo and Crossfit caused me to lose my cycle for 6 months! I have never been regular, but that was a long stretch. I noticed though, that my PMS symptoms are drastically reduced - my cravings are not bad like they used to be, my mood is more stable and I dont even get cramps anymore. As far as emotionally, I have not noticed a big difference other than feeling more stable with moods. PM: Thanks for taking the time to share your story with us! KL: Thank you for this opportunity! I love sharing about Paleo!
Make the most of your workouts with a couple of Kims favorites. Tabata Protocol
Created by Professor Izumi Tabata at the Ritsumeikan Universitys Faculty of Sport and Health Science, this high-intensity intermittent training workout is designed to improve both endurance and speed. The program consists of 8 rounds of 20 seconds of high intensity, followed by 10 seconds of rest. Its important to include a few minutes of warm-up and cool down The Tabata Protocol has been shown to increase V02max and burn fat at more than twice the rate of steady chronic cardio. As with any high intensity program, there is a higher risk of injury so its important to ease into this workout. Its also advisable to get the green light from your doctor prior to trying this program.
AMRAP
This Crossfit inspired term stands for As Many Rounds (or Reps) As Possible. With this method, you work through a specific number of exercises one by one, doing as many rounds as you can in a set amount of time. When youve done a set of each exercise, thats one round. AMRAPs can be fun in that they encourage you to increase your intensity each time and try and beat your earlier scores.
PALEO:
EAt grEAt...fEEL grEAt...
Personal Chef Cindy AnsChutz, of Cindys Table, is transforming common dietary practices up and down the East Coast. Specializing in Paleo cooking, Cindy provides not only in-house chef services in Connecticut, she offers recipes, cooking shows, access to her Paleo-focused blog and meal planning tips through her website. Learn more about the efforts of Cindys Table and benefits of a Paleo diet by subscribing to her newsletter and following her on Facebook at Entertaining Paleo. Check out her calendar as she may be providing a cooking demonstration near you! VISIT WWW.CINDYSTABLE.COM FOR MORE PALEO RECIPES & VIDEOS, & TO SIGN UP FOR A MONTHLY NEWSLETTER FILLED WITH GREAT PALEO RECIPES
GRILLED RACK OF LAMB

2 1/2 to 3 pounds lamb racks, frenched 2 -3 tablespoons olive oil 1 teaspoon sea salt 3/4 teaspoon freshly ground black pepper 2 tablespoons fresh rosemary, chopped 1 tablespoon fresh oregano, chopped 1 tablespoon fresh thyme, chopped 4 large garlic cloves, minced
Directions:
For best results prepare your rack of lamb a day before or 2-3 hours in advance. To start rub lamb with olive oil then add sea salt and pepper. In a small bowl add rosemary, oregano, thyme and minced garlic. Mix well. Evenly spread all over the rack of lamb. Put on a plate, lightly cover with clear wrap and either set over night or as many hours as possible on the same day. When ready to grill. Take meat out of the refrigerator and let come to room temperature for 30 minutes. Meanwhile heat your grill on high. Add rack (racks) to the grill for 3 minutes on each side only flipping one time. You want to create a nice crust. For medium you want the internal temperature to be at 115 degrees F. If you have not reached this temperature then gently move the meat over to the warmer side of the grill and let cook. Let rack of lamb rest for 10 minutes before carving by tenting on the board. Garnish with rosemary sprigs
NOTE: When you go to ip your meat and it is sticking to the grill then wait another 30 seconds to a minute. This means the meat is not ready to be turned over. When it does not stick then go ahead and give it a ip! **Chef Michael Symons tip from the FoodNetwork Show in South Beach!
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Entertaining Paleo on Facebook
By: Diane Sanfilippo
There was a time when you hadnt heard of Paleo. Do you remember how you felt when you were first told that you were not, in fact, healthier for eating your beloved whole grain cereal, hearty 7-grain bread or whole-wheat pasta? You were probably eating (or talking about eating) that favorite grain or dairy-laden food at the moment when the topic came up. You probably thought that person chatting incessantly about nutrient-dense foods, inflammation, anti-nutrients, lectins, phytates, saponins, and leaky gut was an absolute nutcase. I know I did. I went right back to eating my kale and quinoa. But in a way, I was lucky when I first learned of Paleo. I was already aware that avoiding gluten, dairy and soy were good ideas; and that alone meant I had a bit of an alternative bent. When it came to gluten,
however, it still took me several years to come to terms with the fact that this was something I needed to remove from my diet forever. (Whole Grains be damned.) My personal trainer of many years told me about the ill-health effects of gluten, but it wasnt enough for me to stop eating it 100%. I read Dangerous Grains, a book that all but renames gluten as the devil reincarnate (my words), but it wasnt enough for me to stop eating it 100%. It took nearly two years of continued self-education and the process of gradual gluten eschewal for me to see the light and make the
connections for myself between what I was eating and how it made me feel. Despite the scientific education I had on the topic, I had to go through the process of change at my own pace before I made the decision that gluten was now a nonnegotiable never for me. When I attended Robb Wolf s Paleo Solution Seminar for the first time (for a total of three yup, three Paleo Solution Seminars!) I was taught that all grains not just those that contain gluten were potentially problematic. It wasnt just about the way that they compromise digestive function, but the compounding factor of blood sugar dis-regulation. This was enough for me to stop eating grains and legumes 100%. (Well, maybe 95%). I dont think there are many people out there who have gone Paleo and never again touched a
bite of white rice sushi or organic for your help, move forward from and relapse. Realizing that youve corn tortilla chips. And theres no a place of compassion. Do not been through these stages as well Paleo Enforcement Officer to issue whether with regards to your threaten them with negative health a citation should you make that diet or other facets of life (quitting outcomes. Do not badger them decision. We all have to make about their choices. As best We all have to make our own our own choices based on what you can, do not cause them to we know, feel, and desire for choices based on what we know, feel guilty or shameful about ourselves. the so-called mistakes they feel, and desire for ourselves. have made. None of those Overall, it took me close to three years to actually give methods are effective in the up gluten. I now teach other people long-term in fact, they can be coffee/caffeine or other stimulants, not to eat gluten. I expect them to downright offensive, out-of-place, perhaps?) will help you to believe me, but I dont expect them empathize with those around you. and damaging. Come from a place of to leave my presence and never again Its also possible that an exchange caring, understanding, and genuine touch a piece of bread. Its neither desire to inspire a different viewpoint. of knowledge is appropriate to open realistic nor practical to assume that Give help to those who ask for it; and lines of communication perhaps my words, and the biochemistry beyond that, simply lead by example. they have something to teach you as I present, will cause a person to well? literally quit eating something that Be kind and supportive and they have been eating their entire remember that its not your job to be lives. Whether they claim emotional militant or offensive in motivating or physical addiction, or simply an change. If you insist on trying to unwillingness to give it a try, theres help others who have not yet asked no way to lecture another person into making such a choice until their own purpose their own why is clear. Not everyone will get to that place with gluten-containing grains, or other non-Paleo items like nongluten grains, legumes, or pasteurized dairy. Not everyone will get to the place where they just know they feel better without such things. Even the chronically sick may not ever accept that their food may be to blame. The person who doesnt understand these things is neither deliberately ignorant nor inadvertently clueless. Its often simply a matter of process. For most people, a progression of change needs to occur in a very particular order. You cannot, and should not, force someone to go from point A to point Z without taking the steps between. According to The Transtheoretical Model of Change, The Transtheoretical Model was developed in 1977 by James Prochaska from the University of Rhode a person must go through stages Island. The model focuses on the individual, rather than social or biological influences, and is designed in order to get to the changed to assess their readiness to act on a new, healthier behavior. The TTM does not assume all individuals state. These stages include: preare at the same stage of change, which results in higher retention rates and less dropout when compared contemplation, contemplation, to traditional interventions. preparation, action, maintenance,
Shannon Ford
Paleos unocial spokesperson
Photo: Image 1st
n August 4, 2011, about two years after being diagnosed with Celiac disease, Shannon Ford was crowned Mrs. United States. Since then, she has made it her mission to promote her platform, 1 in 133, to bring more attention and awareness to Celiac. Through her own personal journey, Shannon found the Paleo diet, which has helped her heal and improve her health. We were lucky enough to chat with Mrs. United States to get her thoughts on Celiac disease, testing for gluten issues, spreading awareness and how the Paleo diet can do amazing things for your health. PM: You were diagnosed with celiac disease (a digestive disease where the small intestine is damaged by gluten) a couple years ago. What was your diet like prior to being diagnosed? SF: Being in pageants you tend to stay away from carbs anyway, but anytime I did eat bread or pasta my stomach would become really distended. I never really felt good eating things like that, but I definitely had gluten in my diet. I thought I was healthy, but I used to eat a lot of Lean Cuisines. I was already out of the habit of eating fast food. Living in New York and not driving a car kind of got me out of that! PM: In a previous interview you mentioned that several doctors refused to test you for celiac disease. SF: They all thought I was crazy! It was my endocrinologist who finally agreed to test me for celiacs, and even then I had to beg her. I had already done some research and had toyed with avoiding gluten and noticed a difference. She didnt think the test would come up positive, but literally the day after I got my results I eliminated gluten. PM: Did you ever experiment with all the gluten-free processed foods? SF: I did use them occasionally here and there, but I can literally count the amount of times Ive purchased gluten free bread on one hand. Bread and
It took me eleven months of pressing my doctors to nally get tested for Celiac.
things like that were never really a staple of my diet, so it wasnt really hard for me to eliminate them. For me, the challenge was finding all the hidden sources of gluten. I love BBQ and finding a sauce that is glutenfree can be a struggle. There are many things that you wouldnt expect to have gluten in them, like imitation crab meat. I learned that the hard way! PM: After eliminating gluten from your diet, how long did it take for your symptoms to improve? SF: I started feeling much better after just a few days. Since then, everyday I have felt better and better. One unusual symptom was that I had a really low resting pulse rate. It used to be around 35 beats per minute, which if youre not Lance Armstrong isnt good, and I used to just fall asleep at my desk! Right now, my resting heart rate is around 45, which is much more normal. PM: When did you transition to a Paleo way of eating? SF: When I first went gluten free, I ate gluten free grains like quinoa and rice. The first book I read was Elisabeth Hasselbecks The G-Free Diet, so thats where I started. The shift to Paleo started when I began working out at a Crossfit gym. The owner was Primal, so read The Primal Blueprint first. I eventually went Paleo after reading Robb Wolf s book and found that I felt better when I eliminated dairy. PM: Did you notice a difference between gluten free and Paleo? SF: The change wasnt as drastic but Paleo definitely took it to a new level. I felt more energized, slept better and got up easier in the morning. I can definitely tell a difference if I go off Paleo. After eating some gluten free snacks at a recent event I paid the price. I couldnt sleep and had a stomach ache all night!
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Continued from page 29 PM: How difficult is it for you to stick to Paleo on the road? SF: I travel quite a bit to New York, so when I visit there I have my routine down. Ill go to Whole Foods and prepare meals in my hotel with a little electric grill. If I eat out, I tend to go for sushi because its pretty hard to mess up, unless you use soy sauce of course! When I go to speak at gluten free conferences it can sometimes be difficult because they provide all the meals and the sponsors are usually gluten-free snack makers. At a recent event, I just didnt eat all day except for a couple apples that I had in my purse. I just considered it an intermittent fast! PM: When you attend gluten free conferences and events, what type of information do you present? SF: I tell my story. I talk about my diagnosis, how it took me eleven months of pressing my doctors to finally get tested for celiac disease. I also share my tips and tricks for staying gluten free. Afterwards, Ill sign autographs because I think its nice for the attendees to meet someone who they can relate to thats in the public eye. PM: When you were competing for Mrs. United States, did you talk to the other pageant contestants about Paleo? SF: People asked me, What are you doing, you look fantastic!, but when talking to them, I have to remember that things like eating more fat is not common sense, even I struggle with it sometimes! At one point I went on a mostly vegan diet and actually ran the New York City Marathon that way. I was thinner than I am now, but it was a skinny fat. 30 Paleo Magazine June/July 2012
It did help me to learn how to cook vegetables though! PM: You won Miss Florida in 2002 and came back to win the Mrs. United States in 2011. How did things change for you during that time? SF: When I was Miss Florida, it was about me, getting my foot in the door and starting a career. When I came back,
the health and fitness aspect have taken precedence. Since becoming Paleo, Ive upped my workouts and have gained some weight, but most of it is muscle. As the t-shirt says, Strong is the new skinny! After my year is up (the Mrs. United States title can only be held one year), I plan on continuing to promote my message as Mrs. United States 2011. PM: You were featured in a popular Sun Sentinel article as a Paleo dieter and Crossfitter, how did that publicity affect you? SF: Since the article came out, Ive become somewhat of an unofficial spokesperson for Paleo, but Im still learning myself ! For example, when I first went Paleo I used to eat things like coconut and avocado, but they just didnt agree with me. I actually took a test to identify foods that may cause my body to become inflamed and it showed that they were problem foods. Its like CrossFit. I do it and I consider myself an athlete, but you wont see me in the CrossFit Games. However, I think Im a good representative because Im someone people can relate to. Somebody posted a picture of me on the internet the other day and said, Women, if you think CrossFit will make you look bulky, look at Ms. United Photo: Image 1st States!, when I saw that I was flattered. I think you it was because I had a story to tell. Its can make it work for whatever you need. important for me to encourage people to follow their gut when they know something is wrong with their health. Even if your doctor disagrees with you, For more information on Shannon and be sure to at least get tested! her work to raise awareness for Celiac PM: What are your plans as Mrs. disease and the benefits of living a United States? healthy lifestyle, visit her website SF: My initial focus was on www.shannonford.com promoting awareness of Celiac disease, but as the year has unfolded, Paleo and
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Paleo Kids
With summer finally here were sure your kids are ready to get outside every chance they get. In this issue, weve got a couple fun exercises they can do out in the warm sun and soft grass. These EXERCISES, along with numerous others, can be found in the extremely popular book, Everyday Paleo by the amazing Sarah Fragoso. If you havent picked up a copy of this book yet, we cant recommend it enough. Loaded with easy to make Paleo recipes, this guidebook contains tips, tricks and info to help even the busiest family lead a healthier lifestyle. You can find out more about this phenomenal book, as well as more recipes, tips and suggestions on Sarahs website, EverydayPaleo.com.
In this sequence Jaden demonstrates a plank push-up. If this proves too difficult for your child, have him or her switch to the knee variation, which lessens the load. Just remember to cue your child to tighten his or her tummy and legs during the movement.
MUSCLES USED: Abdominals, Quadriceps, Gluteals, Pectoralis, Deltoids, and Triceps
Plank Push-Up
1) Jaden starts in the same position as the push-up. 2) Keeping his back straight and tummy tight, Jaden lowers down to his right elbow. 3) Jaden lowers down to both elbows, achieving the plank position. He keeps his body tight and strong from head to toe. 4) Jaden comes back up onto his right hand. 5) Jaden comes up to his left hand. He finishes with his arms fully extended and his body tight.
children love crawling around on their hands and feet, acting like a bear. In addition to being an extremely 32Most Paleo Magazine June/July 2012 fun movement, it also develops shoulder strength. There is really not a right or wrong way to perform this movement. By simply moving around on your hands and feet, you get your heart rate up, strengthen your body, and get
Bear Crawl
3) Jaden lowers down to both elbows, achieving the plank position. He keeps his body tight and strong from head to toe. 4) Jaden comes back up onto his right hand. 5) Jaden comes up to his left hand. He finishes with his arms fully extended and his body tight.
Paleo Kids
Most children love crawling around on their hands and feet, acting like a bear. In addition to being an extremely fun movement, it also develops shoulder strength. There is really not a right or wrong way to perform this movement. By simply moving around on your hands and feet, you get your heart rate up, strengthen your body, and get a good sweat going. For this reason, it is one of the most popular movements at NorCal Strength and Conditioningboth with children and adults! Thats right, I said adults. If you decide not to partake in this movement with your child, you will be missing out.
MUSCLES USED: Overall body movement
Bear Crawl
1) Jaden starts with his feet and hands on the ground. He is looking down and slightly in front of his hands. 2)Jaden first moves his left hand and right foot forward together. 3) Jaden then moves his right hand and left foot forward together. 4) Crawling along like a bear, Jaden continues to move forward by walking on his hands and feet. Have your child start out slowly, but I guarantee you will have some pretty speedy bears crawling around once your child gets the hang of it! Bear crawl races in the living room anyone?
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everyday paleo
Q&A with the Paleo Dietitian

By: Amy Kubal MS, RD, LN, Paleo Dietitian
If you have a question for Amy, the Paleo RD, you can email them to her at therd@paleomagonline.com!
While diet is a critical piece of the puzzle, its important that you dont let stress derail your weight loss goals.
Q A
Q A
need the same amount of energy/food to support it and portions should be adjusted accordingly. While what and how much we eat is very important there are other factors that hinder progress. Sleep, training, stress, and overall health are major players in weight loss success. Make sure all the pieces of the puzzle are in place and results will follow! My kids are extremely active, so I have no problems giving them extra starches - veggie sources of course! The problem is, they hate sweet potatoes and I cant get things like Yucca, Taro or Lotus Root in my area. Are there some common, starchy veggies that are paleo friendly? Kids are picky and convincing them to eat something that they know they dont like can be tough! There are several alternative options that you can add to their meals, but I highly encourage you to keep working on teaching them to give sweet potatoes a chance. Try some alternate preparation methods sweet potatoes are great roasted, mashed, as hash browns and fries or in soups, stews and other recipes. Let the kids pick the recipes and help prepare the sweet spuds; follow the rule of 15 serve sweet potatoes (or any new/disliked food at least 15 times before completely accepting that they will never like it. Also keep in mind - the kiddos dont have to eat sweet potatoes every day! Variety is important. Some alternative starches that you may be able to find at your local grocery store include Japanese yams, plantains, white potatoes (remove the peel), rutabaga, oca and winter squashes such as butternut, acorn, pumpkin, etc. Work these choices into your childrens diets and keep trying sweet potatoes in different ways. My guess is they will come around! Dont give up! Continued next page
I thought the Paleo diet was supposed to be selfregulating. Ive been following it strictly - no grains, very limited/no sugar, no legumes, very little/rarely full fat dairy - yet my weight loss seems to have stalled. (It was going really well for a while). Is it possible to overeat while following Paleo? As is true in all facets of life it is possible to get too much of a good thing. While paleo foods are healthy and good for us, portion size does count. Its important that we listen to our bodys hunger/fullness cues and question if were eating that 16 ounce rib-eye because were truly hungry or because its there. Many people make the mistake of thinking that paleo eating means unlimited quantities of meats, nuts, oils, fruit, dried fruit, dark chocolate, paleo-ized muffins, cookies, bars, etc. and neglect to remember that vegetables should be making an appearance at meals too. Consider that our ancestors did not have access to bags of almonds, bottles of oil, coconut flour, bacon, sausage and other modern food items and when a hunt was unsuccessful, they gathered (plants, etc). In order to get back on the weight loss track be mindful of portions, eat when hungry and stop when full not stuffed; most importantly dont forget to include plenty of non-starchy vegetables at each meal. Also, weighing less now than before the switch to paleo means that the body doesnt
Q A
Continued from page 35 Ive been following the Paleo diet for a couple months now and love it! Im trying to stay away from a lot of starches and need to keep my fat levels up in order to maintain my weight. The problem is that I need to follow a low FODMAP diet too, so I cant use avocado or coconut as fat sources. Is there anything beside nuts and olive oil (which I already use) that will work? A FODMAP (Fermentable Oligo-, Di- and Monosaccharides, and Polyols) diet is often recommended for those that have gastrointestinal issues (gas, bloating, etc.) and/or IBS (Irritable Bowel Syndrome). Following a FODMAP eating plan does put limits on the types and amounts of foods that can be consumed, but it is possible to get everything you need and maintain your weight! In your situation adding some safe starches (primarily in the post workout period), may be one way to bulk up your diet. Yams, sweet potatoes, and white potatoes are all low in FODMAPs. If you would like to avoid starches try increasing your intake of fatty cuts
Q A
of grassfed meats, cook with lard from grassfed animals, and add coconut oil to your meals. While coconut, coconut milk, and coconut cream are not FODMAP friendly, coconut oil can be used by most with no effects. Make sure your portions of all foods are adequate and holding your weight while limiting FODMAPs should be a cinch! Our ancestors didnt take vitamins, but it seems now we are all encouraged to take them. What are your thoughts on vitamins? Do you think we can get everything we need from foods? It seems that taking vitamins and supplements has become the rule in todays society. The Center for Disease Control (CDC) estimates that over 53% of Americans are currently taking a vitamin or supplement of some type. The $27 billion dollar industry is selling health in a child-proof bottle; and unfortunately many are buying in bulk to cover the damage of a less than optimal diet. Do we need vitamins and/or supplements? In most cases, the answer is no. If you are eating a nutrient rich, paleo diet consisting of grassfed or lean meats, wild caught fish, a variety of vegetables, good fats and some fruit; it is a fairly safe bet that you are getting everything you need naturally. There are cases when certain vitamins and supplements may be necessary due to health conditions, nutrient absorption issues, lack of natural sunlight, etc., but if you are healthy and eating a variety of paleo friendly foods there is likely no need for an insurance policy in the form of a pill. Also, consider that the actual contents and purity of many of these products is questionable, as most are not regulated or inspected by the FDA. Additionally, the bodys ability to absorb and utilize the nutrients in the pills and powders is suspect at best. Invest in high quality, nutrient dense whole foods and leave the bottles on the shelf !
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Ancestral Momentum - Theory
p a c e R
To Practice To Practice
Ancestral Momentum - Theory
By: Karen Phelps
magine a planet where youre not crazy. Where everyone around you radiates health, energy, and enthusiasm. Where everyone speaks a common language and seeks knowledge beyond flashy headlines and marketing speak. Where everyone can sit around a table in harmony, knowing that what theyre putting in their bodies is directly contributing to their wellbeing. Where instead of resistance and strife, you are surrounded by support and motivation for your choices. Okay, maybe it wasnt a whole planet, but on March 14-17, 2012, the Paleo FX Ancestral Momentum - Theory to Practice Symposium was as close as weve ever gotten to a Paleo utopia. Paleos finest gathered together in Austin, TX for a few days to laugh, discuss, debate, and rub shoulders with the rest of us. Austin was a perfectly gracious host city, boasting a strong local community 38 Paleo Magazine June/July 2012
of CrossFit and functional fitness folks, great Paleo-friendly restaurants and a fun atmosphere for extracurricular activities. The spring weather, though muggy, was pleasantly warm enough to invite bare feet to mingle with the grass of the University of Texas Austins campus.
Paleo FX aims to provide the tools and inspiration to make success possible
Most of us primarily experience Paleo through online sources and conferences such as these bring it out of the ether. Youll put faces with names you only see on a blog, Twitter, or Facebook. Youll meet new faces and make new connections. Youll create a mental shopping list from the array of minimal footwear on parade.
You can fawn over your favorite Paleo personalities, or you can dork out and make Mark Sisson give you a confused look at the elevator because you cant get the words out for a proper introduction. You know, whatever works for you. However you do it though, youll leave feeling like a part of something big. And important.
The Gist
The idea germinated after founders Michelle Norris, Keith Norris, and Mark Alexander returned from 2011s Ancestral Health Symposium filled with theory. However, as Michelle notes, Our day-to-day, rubber-meets-the-road interactions with people require that we be aggregates of ancestral wellness theory. Our clients would say all that theory is great, but what do I do for dinner tonight? Then Kevin Cottrell came onboard and
Photo Credit: Christopher Xavier Lozano
encouraged them to go big. Knowing the task ahead was great and the five month time frame small, a call for volunteers went out and the community responded. We were inundated with responses from people passionate about promoting the ancestral wellness ideal, says Michelle. To say we couldnt have pulled this event off without them is a complete understatement. Paleo FX was born. Not that youd know this was the inaugural event by the strong roster of speakers like Robb Wolf, Mark Sisson, Chris Kresser, Paul Jaminet, and Nora Gedgaudas. In addition to the solo presentations, there were mastermind panels featuring a handful of smart people sharing ideas on specific topics like Ancestral Wellness for Babies and Children, Longevity vs. Optimization, and Whole Foods vs. Supplements. The only problem? It was hard to choose which to attend at any given time with so
many interesting options. Movement seminars ran parallel to the presentations, helping alleviate some of the irony of sitting in chairs all day listening to someone tell us that studies have shown sitting all day will kill us. A wide variety was offered, some focused on strength (CrossFit, Olympic weightlifting, sandbag training) and others focused on movement (MovNat workshops, Darryl Edwardss PRIMALity playshops, barefoot running). Some took advantage of the gorgeous spring weather outside and others took place in the pop-up gym, complete with tractor tires, just inside the entrance to Texas Memorial Stadium. Around midday, the brain was full from a morning spent listening to the experts but the stomach was empty. Time to grab a healthy lunch, courtesy of Austins Caveman Cuisine, and watch the Paleospheres brightest food bloggers and cookbook authors prepare a signature
dish at a cooking demonstration: Nom Nom Paleos Michelle Tam, Well Feds Melissa Joulwan, Charles and Julie Mayfield of Paleo Comfort Foods, The Food Lovers Hayley Mason and Bill Staley. Even speakers Chris Kresser and Robb Wolf aproned up to show us that Paleo nutrition is all about spice, variety, and flavor. If youre bored with your Paleo diet, then clearly youre not doing it right. So as much as we would all love to have Erwan LeCorre as a personal trainer, Whole9 as nutrition and life coaches, and Caveman Cuisine delivering fresh Paleo meals to our door, the message here is that at the end of the day, its all up to you. Paleo FX aims to provide the tools and inspiration to make success possible, and they package it in a digestible dose equal to months of reading and internet searching. Continued next page Paleo Magazine June/July 2012 39
Continued from page 39 Its intense, but its easy to learn when youre having fun.
Topics of Conversation
Aside from the valuable science and lifestyle talk, several themes emerged from the numerous presentations and mastermind panels that took place over the two days of Paleo FX 2012.
Fund points out that in order to eat the way we want to, we have to speak out against regulations and corporations that threaten our food choices. Another chilling fact raised in the Affecting Future Healthcare & Food Policy panel was how unsustainable our countrys health outlooks are for the future, especially under a nationalized healthcare plan. Several speakers, such as Robb Wolf and Dean Dwyer, mentioned the recent shift toward unfriendly debate in Paleo circles that focuses more on a person rather than science or evidence. Others, such as Angelo Coppola (of the Latest in Paleo podcast), brought up how dispiriting it can be for folks just finding Paleo to see a bunch of bloggers arguing over potatoes and other minutia. As Jimmy Moore said, we may have different approaches, but were all family. N=1 or Expert Advice? The practitioners, like Chris Kresser, Dr. Lane Sebring, and Dr. Amy Myers, had a wealth of experience from helping patients with varied issues and goals.
The Tone of the Paleosphere.
Paleo is Grassroots. Theres a lot of excitement over the success of Paleo by the people, for the people. Some, such as Robb Wolf, are skeptical of top-down change being possible via government or corporate regulation. We vote with our dollars and its important to vote wisely as much as possible. Consider what you can do locally within your own community.
Others, especially farmers and ranchers, are all too familiar with how damaging bureaucracy can be. Judith McGeary of the Farm-to-Consumer Defense
But Having a Voice is Important.
No two peoples inputs or goals are the same, and, as both Nora Gedgaudas and Mark Sisson pointed out, the moment you change an input (diet, exercise, sleep, stress), you have to consider adjusting everything else accordingly. And yet, it all comes down to you and your experience. Should you add safe starches to your diet? Sometimes the only way to know is to experiment for yourself and be willing to be honest in your evaluation. Health Optimization. Lots of talk about stress and sleep, two topics that often get overlooked in all the dietary debate. Kevin Cottrell mentioned he dropped from 20% to 12% body fat by changing only one thing - getting better sleep. One panel weighed the pros and cons of athletic performance, especially with regards to overtraining and under recovering. Are you getting enough offal, bone broth, and fermented cod liver oil? All things to consider as we try to maximize quality of life. Citizen Paleo. It can be hard to go back to square one and help out the newbies, but Paleo can only
grow stronger if we welcome those just discovering this way of life. In his opening night speech, Dr. Jack Kruse gave the parable of the boy on the beach coming across a beach littered with stranded starfish. He begins rescuing them one by one, and an old man tells him he shouldnt waste his time, he cant possibly save them all. The boy tosses another one into the waves and says, It mattered to that one. You just never know when youll come across a starfish in need of a dip in ancestral wellness waters.
Dont forget the food

Paleo-friendly fare was on display during this amazing event with cooking demos by some of the brightest stars - Michelle Tam from NomNom Paleo, Melissa Joulwan, author of Well Fed, Julie & Charles Mayfield, authors of Paleo Comfort Foods and Bill Staley & Hayley Mason, authors of Make It Paleo.
Paleo FX 2013?
Good news! We were thrilled with the outcome of the symposium and grateful to all the speakers that gave their time and to the guests that came to hear what all of these incredible speakers had to say, explains Michelle Norris. There will be a Paleo FX Ancestral Momentum - Theory to Practice 2013 here in Austin. Stay tuned for those details, because an annual dose of Paleo utopia is just what we need to strengthen the bonds of community, reinforce commitment, and reinvigorate the resolve to continue optimizing our lives.
We speak paleo.
If You Missed It
DVDs of the Paleo FX Ancestral Momentum - Theory to Practice 2012 presentations will be available soon. More information can be found at PaleoFX.com or their Facebook page at facebook.com/PaleoFX. Laura over at Ancestralize Me, did an outstanding job putting together extensive notes on this conference and they are a fantastic resource. Visit her website (www.ancestralizeme.com) for an amazing run-down of the lectures. If youre still hungry for more, check out the podcast (http://goo.gl/tJqLd) from Jimmy Moore of Livin La Vida Low-Carb where he interviews PaleoFX founders, Keith and Michelle Norris. They talk about their inaugural event, the amazing volunteers and speakers, the challenges and how they were able to pull it all off in only about 150 days!
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Fermentation 101
By: Lisa Herndon Can there be a way to consume delicious healthy fries? And ketchup? Yes! Amazingly, if you study traditional preparations of tubers like potatoes and sweet potatoes, youll find there was a method of preparation, which includes soaking and fermenting, that made them much more digestible. This is something that you can easily do at home with a little planning and the results are delicious. One of the benefits of soaking potatoes is the reduction or almost elimination of acrylamide, a possible carcinogenic compound (see Hold the Acrylamide box next page). Fermented fries wont burn and the tendency to get gassy from potatoes is also greatly reduced. While soaking will cut down on some of the negative compounds in potatoes, you can further reduce the acrylamide and sugar/starches by adding a broad-spectrum starter which can reduce acrylamide by 98%. Using the Pickl-it with the Caldwell starter will give you about an 84% reduction. (Caldwells is the only one out there made from organic veggies). Note that whey and Body Ecology, a narrowspectrum starter, (the same one used by the food industry on-the-cheap, to cut development/bench-time of a better quality starter) will cut this potentially harmful compound by less than 50%. Regardless of if you choose to use a starter, or simply soak them, always ferment your taters. At the very least, soak them at least 6 hours in a salt brine. This traditional potato preparation method will make this go-to tuber even healthier and easier on your system.
Potatoes
Healthy Fries Recipe

Heres how to make healthier fries. Choose your potatoes. Sweet, Yukon, Russet, fingerlings, whatever you want - go wild! Cut the potatoes into Texasstyle fries (or shred, slice, or dice). Toss them into a Pickl-It, add a 3.5% brine, 42 Paleo Magazine June/July 2012
close the lid, add water to the airlock and let them ferment for 24-48 hours. Note that a shorter ferment time is needed with bigger cuts like the Texasstyle, as more surface area of the potato is exposed. Ferment time for shredded will be even less. Drain your potatoes and toss out the brine. Slather your favorite fat (bacon grease, decadent duck, goose, lard or coconut oil) and favorite herbs (rosemary, thyme) or spices. Bake at 350F for approximately 35-45 minutes, depending on how thick or thin you cut the fries. Enjoy with some homemade Lactofermented ketchup (recipe pg 52). Sources
www.lisascounterculture.com www.wisechoicemarket.com www.pickl-it.com http://www.foodqualitynews.com/ Innovation/Phenols-could-reduceacrylamide-formation http://onlinelibrary.wiley.com/ doi/10.1111/j.1365-2621.2006. tb12384.x/abstract
Hold the Acrylamide

Acrylamide is formed by a heat-induced reaction between sugar (glucose, fructose and sucrose) and asparagine. Known as the Maillard reaction, this process is responsible for the brown colour and tasty flavour of baked, fried and toasted foods. Food Quality News In 2002, the European factory-food industry was shaken by the discovery of acrylamide, described as a neuro-toxin, genome-affecting, possible carcinogenic compound, created during the baking of gingerbread. Over the next few years, other high-starch foods - French fries, chips, panfries, latkes, and even some canned black olives - were also found to contain questionable levels of acrylamide. (Friedman 2003; Dybing and others 2005) Acrylamide formation in potato tubers is mainly determined by the contents of glucose, fructose and not by the content of the asparagine. - Amrein In other words, as spontaneous, natural fermentation methods reduce the potatoes glucose and fructose, acrylamide formation will be disrupted. Unlike an open-bowl water-only soaking-method which leaves a thick residue of starch in the bottom of the bowl, there will be no starch in the Pickl-It (www.pickl-it.com). Thats because the Pickl-It environment supports a healthy community of lactic acid bacteria, which are very efficient at breaking down and reducing sugars and the starch, leaving only clear brine and not undigested starch-sludge.
* Information courtesy of Kathleen Mills and the Pickl-it website (www.pickl-it.com)
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Fueling the Fire provides paleo-friendly care packages to the brave men and women of the US military who are stationed overseas. 100% of every donation received is used for only two things; purchasing items to include in each package and shipping the packages out.
Lets all do our part to help keep them the strongest, fittest and healthiest possible so they come home safe!
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My Beef with Conventional Beef

By: Dr. Jason Kremer DC, CCSP, CSCS
comfortable pushing these high amounts of questionable animal fats, especially with our countrys current health crisis. Higher Cholesterol Levels While Im a firm believer in the benefits of animal proteins, I will never say you dont have to worry about cholesterol. Having worked in Cardiac Rehab, Ive found it rare to see a cardiac patient with normal cholesterol levels. Cholesterol levels can contribute to the list of risk factors for heart disease and stroke. However, in smaller amounts, cholesterol is essential as it is the precursor to all hormones, converts UV light into vitamin D in the body, and is required for a healthy nervous system. The naturally occurring amounts of cholesterol found in organic beef is actually essential for survival, but with the larger amounts found in conventionally raised beef and the added oxidative stressors of modern day living, elevated LDL cholesterol can lead to complications in some individuals. Omega-3 Fatty Acids Meat from organically raised cattle has significantly more Omega-3 fatty acids than conventionally raised meat due to the consumption of omega-rich grass. The anti-inflammatory properties of Omega-3 fatty acids have been shown to reduce the risk of a plethora of health problems including diabetes, some cancers, allergies, depression, autoimmune disorders AND heart disease. Conjugated Linoleic Acid Levels of conjugated linoleic acid (CLA) are FIVE times higher in grassfed beef compared to conventionally raised varieties. CLA has been shown to decrease tumor growth of some cancers by over 50%, while also lowering blood pressure, decreasing inflammation and reducing the risk for cardiovascular disease. Vitamin E Meat from pastured, grass-fed cattle is four times higher in vitamin E than the meat from feedlot cattle and, interestingly, almost twice as high as the meat from the feedlot cattle that were actually given vitamin E supplements. In humans, vitamin E is linked to a decreased risk of heart disease and cancer. This potent antioxidant may also have anti-aging properties. Most Americans are deficient in vitamin E. Antibiotics Over-crowded conditions found in Concentrated Animal Feed Operations (CAFOs) combined with an unnatural diet of genetically modified grains and significant levels of stress often result in weakened immune systems and sickness in feedlot animals. As a result, antibiotics are given to all cattle in steady doses to prevent the contraction and spread of diseases among these unhealthy cows. Guess where those antibiotics end up after the cows are processed into beef ? Hormones Hormones are routinely administered to CAFO beef cattle to improve feeding efficiency, reduce behavioral problems, and enhance production. Concern over hormone use has grown considerably over the last decade as the hormones in beef have been linked to the early onset of puberty and breast cancer. Not to mention a wide range of endogenous hormones are detected in runoff and feedlot surface soils and manure from cattle given synthetic steroids. The level of hormones from runoff alone within CAFOs is of environmental and public health concern. There is a reason Consumer Reports now urges consumers to buy organic meat, even if it is the only organic option you can afford to put in your shopping cart. Ultimately, you will end up paying a little more for your grass-fed meats; however, I can assure you, paying a little more now is always better than paying for a quadruple bypass surgery or other diseases down the road.
As a Healthcare Practitioner, Natural Bodybuilder, and diehard advocate of the importance of diet when it comes to preventing and treating disease, Im here today to discuss my personal knowledge and opinion about Americas favorite and most controversial meat: Beef. When it comes to the world of beef, we must consider the drastically different circumstances grass-fed and conventionally raised feedlot beef encounter prior to ending up on our plates, as these circumstances result in two very different cuts of meat. Conventionally raised beef are often loaded with antibiotics and hormones and fed a diet of pesticide covered, genetically modified organisms; all while living a life of very limited movement. Meanwhile, grass-fed beef graze on a natural diet of grass (which by the way is what cows were meant to eat; not corn or soy) and are able to move about freely and without stress; resulting in a meat similar to what our ancestors ate hundreds of years ago. As mentioned, these varying forms of raising cattle create two drastically different forms of meat, which ultimately have considerably different effects on ones health.
The Issues with Feed Lot Beef

Higher Saturated Fat Beef raised under a century ago had just one third the amount of fat found in feedlot beef today. The grass-fed cow offers leaner cuts of meat, thus providing less saturated fat. Personally, Im not
Paleo: The Dental Diet?

By: Liz Wolfe
Part I
Paleo folks concern for what goes into their bodies is often matched by their awareness of what goes onto them. Many of us are as careful about body and home care as we are about the foods we choose. We know that proper fuel helps keep the outside healthy; and we understand that the skin - our bodys largest organ will draw toxins from our environments inward. Nowhere on our bodies do these two ideas intertwine more than...in our mouths. In part one of this two-part series on Paleo: The Dental Diet? we explore the nutritional requirements of a mouthmaking Ancestral diet. Part two - to be released in the following issue - addresses the topical aspects of dental care.
The health of the mouth - epitomized by a bright smile and lovely teeth, an attribute more or less cosmetic in nature is meticulously attended from the time were young. Or is it? Most of us were encouraged to brush, floss and rinse religiously from the time we could hold a toothbrush. However, that education in proper brushing (with a dollop of brightlycolored childrens toothpaste, of course) likely didnt come alongside a discussion of dietary minerals or fat-soluble vitamins A, D and K2 and their role in dental health. Now, Tommy Junior, you must be sure to eat adequate Vitamin K2, menatetrenone-4 to ensure bright, healthy dentition! (Not a common
phrase, I imagine.) Dr. Weston A. Price, a nutritional pioneer whose work is preserved and shared through the Weston A. Price Foundation realized, way back in the 1930s, that the key to excellent dentition and freedom from caries appeared to be a high concentration of fat-soluble vitamins (activators,) and minerals in the diet. In studying isolated groups with excellent dental health, Dr. Price found that the introduction of modern, nutrient-poor foods was an almost immediate recipe for bodily and dental disaster, both because of the negative health effects of processed foods and the dearth of dietary minerals and fat-soluble vitamins. He wrote about his research in the spectacular book Nutrition and Physical Degeneration.
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The fat-soluble vitamins A, D, and K2 are found in foods, and behaviors, our ancestors would recognize (translation: theyre generally Paleo). Vitamin A is rich in egg yolks, liver and Cod Liver Oil; and Vitamin D is created from cholesterol through the suns action on the skin. (Sun exposure? Totally Paleo!) Properly manufactured Cod Liver Oil contains a form of Vitamin D as well. Vitamin K2 is found in fish eggs, organ meats, and the butterfat of cows grazing on pasture. Minerals are found in plants grown in mineral-rich soil, as well as homemade bone broths an ancestral food. How do these minerals and fatsoluble vitamins affect the teeth? Through the beauty of biochemistry. Research (found at the Weston A. Price Foundation, including that by PhD candidate Chris Masterjohn) indicates that the vitamins work together to promote bone and tooth mineralization and strength, including the proper distribution of minerals. Summary: They enable your body to build and maintain strong bones, teeth, and tissue on an ongoing basis. (If there was ever an argument for organ meats, this is it.) Now, there was a time when routine doses of sun, Cod Liver Oil, and butter or cream were staples in a kids diet. But I grew up in an era of skim milk and brightly colored boxes of sugary breakfast cereals. These, we now understand, do our mouths no favors. Admittedly, what Weston A. Price observed in the 1930s isnt as far back as we Paleo people may like to look. But even thousands of years of history show one central point: the more processed the food, the worse the teeth become. According to the Textbook of Oral Pathology, while our Paleolithic ancestors did experience some dental caries, they were relatively minimal until maize arose as a more central part of regional diets. As refined sugar became more available, problems of dentition grew worse especially in children until the 1950s, when over 90% of the population had caries. From there, medical interventions provided a broad and effective band-aid
If there was ever an argument for organ meats, this is it.
but was the problem really addressed? It is, in fact, carbohydrate in general unlike protein or fat which stimulates the process of dental degeneration by feeding oral bacteria. The acid formed by the metabolic processes of the bacteria degrades the mineral matrix of the tooth, causing cavities (or caries) and, unchecked, bacterial infection causes inflammation and periodontal disease. If your teeth are weak from the get-go due to an ongoing lack of fatsoluble vitamins, theyre likely far more vulnerable to this kind of damage. Modern dentistry generally addresses the way cavities are formed. In my experiences with multiple dentists over several decades, I was certainly told to avoid sugar (yeah, right says the ten-year-old); however, I was never told about that second part of the equation: to eat gasp! animal fat and organs! Is it because nobody remembered what Weston A. Price (and Francis Pottenger Jr., and Dr. Edward Mellanby) discovered? Or is it because that knowledge and those foods fell out of fashion, even becoming targets of disgust and fear? As nutrition-conscious individuals, were committed to removing processed carbohydrate from our diets. In fact, this commitment is likely one of the reasons so many Paleo and Ancestral Diet devotees report a marked improvement in their dental health (anecdotal evidence, but evidence nonetheless), when they remove the simpler sugars that were supplying bacterial fuel. But, in the long-term, its vital that Ancestral Health devotees ensure they get the full complement of minerals and fat-soluble vitamins by adding foods they may not have sought ordinarily. I certainly fell into the chicken-broccolicoconut oil routine, and while it served as a powerful intervention diet, I found the best results including dental health came when I incorporated organ meats, Cod Liver Oil, Butter Oil, mineral-rich bone broths, and careful sun exposure along with cholesterol-rich foods. Once youve pieced together the
oral health puzzle from a nutritional standpoint, what to do about the outer oral care details? Next issue well address everything from seeking a clued-in dentist to whether to brush, how to brush, and what to brush with!
Resources
Weston A. Price Foundation www.westonaprice.org
Books
Nutrition and Physical Degeneration Amazon.com First published in 1939, this book by Dr. Price, documents primitive populations and what happens when they adopt modern diets. Textbook of Oral Pathology Amazon.com This book, written by Sanjay Saraf can be difficult to find. If youre set on finding it, these number might help ISBN-10: 818061655X ISBN-13: 978-8180616556
Researchers
Chris Masterjohn
www.cholesterol-and-health.com
Francis Pottenger, Jr. www.ppnf.org Dr. Edward Mellanby There is limited information online regarding Dr. Mellanby, who died in 1955. However, you can find some information about him, and his work, by Googling him.
The Food
Paleo Pantry List
Animal Husbandry Terms
Just getting started on Paleo? Congratulations! Heres a basic shopping list to get you going. Beverages: Water, electrolyte enhanced water, coconut water and herbal teas. For those who still choose to drink alcohol, tequila is a better choice than beer or sugary mixed drinks. Mix two shots of tequila with the juice of one lime over ice, and top with soda water for a Robb Wolf NorCal Margarita.
Courtesy of Diana Rodgers
Free-Range
Free-range, free-roaming, and pastured imply that a product comes from an animal that was raised unconfined and free to roam. Free-range claims on beef and eggs are unregulated, but USDA requires that poultry have access to the outdoors for an undetermined period each day.
Proteins: Look for grass fed meats, pasture raised eggs, free range chicken and wild caught fish. Eggs, pork (including bacon and sausage), poultry, beef, veal, lamb, game meats (venison, elk), fish and shellfish. Jerky and sardines are great for snacks. Fats for cooking: Coconut oil, ghee, butter, lard, tallow. Vegetables: Visit your local farmers market or seek out the freshest, local produce you can find. Cooked vegetables are easier to digest than raw. Roots and tubers should be peeled. A basic list could include: onions, garlic, carrots, celery, cauliflower, cucumbers, lettuce, swiss chard, kale, cabbage, mushrooms, peppers, broccoli, sweet potatoes and winter squash.
Grass-Fed
The diet of grass-fed animals consists of freshly grazed pasture during the growing season and stored grasses (hay or grass silage) during the winter months or drought conditions. Grass feeding is used with cattle, sheep, goats and bison.
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.
Heritage
A term applied to breeds of livestock that were bred over time to be well-adapted to local environmental conditions, withstand disease and survive in harsh environmental conditions. Heritage breeds generally have slow growth rates and long productive lifespans outdoors, making them well-suited for grazing and pasturing. Courtesy Of
Other Random Items: Coconut milk, chicken and beef broth, canned tomatoes, tomato paste, capers, olives, artichoke hearts, roasted red peppers, canned fish (tuna & sardines), almond butter and other nut butters, canned chipotles in adobo sauce, mustard, cider vinegar, balsamic vinegar, red wine vinegar, curry paste, coconut aminos and wheat-free tamari, almond and coconut flour, olive oil (for salad dressing and light cooking), honey, maple syrup for occasional use in those fun Paleo muffin recipes.
Paleo Shopping Resources

Meats US Wellness Meats www.grasslandbeef.com Lava Lake Lamb www.lavalakelamb.com Black Pig Meat Company www.blackpigmeatco.com Fats
For more info visit

www.farmersmarketcoalition.org 48 Paleo Magazine June/July 2012
Tropical Traditions www.tropicaltraditions.com Kasandrinos Imports www.kasandrinos.com
The Food Header Info

My nutrition clients always find it helpful when starting paleo to see what a sample week meals looks like. Please adjust portions and carbs to your specific needs. For a more tailored daily or weekly menu, based on your personal food preferences, check out www.personalpaleocode.com.
Paleo Sample Weekly Menu

From Diana Rodgers
Monday
Tuesday
Breakfast Homemade pork sausages & 1/4 cantaloupe Lunch Two minute tuna salad (recipe link below) Dinner Roasted salmon with mashed sweet potatoes and asparagus http://goo.gl/DnfcK
Breakfast Omelet with tomato and basil Lunch Leftover salmon from last night over a big salad Dinner Spaghetti squash with a meat sauce
Wednesday
Breakfast Coconut milk smoothie with blueberries, beef jerky Lunch Burger with no bun, sweet potato fries, salad Dinner Homemade chicken soup with vegetables
Breakfast Bacon and sunnyside up eggs with a side of sauerkraut Lunch Pure Wraps (www.improveat.com) filled with your choice of meat & veggies Dinner Cinnamon steak skewers (recipe link below*) with grilled zucchini & caesar salad (recipe link below**) *http://goo.gl/NUh3N **http://goo.gl/e01Kw
Thursday
Friday
Breakfast Pan fried ham steak and some pineapple (cooked in the pan)
Saturday
Breakfast Crustless quiche (from Paleo Comfort Foods cookbook, pg 222) Lunch (Out!) to Chipotle for salad bowl with double meat and a dollop of guacamole Dinner Roasted chicken with sauteed chard, roasted beets and roasted spiced mushrooms (recipe link below) http://goo.gl/H73gc
Lunch Turkey rolled up in lettuce leaves with avocado
Dinner Sweet crockpot pulled pork (recipe link below*) with yucca fries (recipe link below**) and a side salad. *http://goo.gl/mKxiM **http://goo.gl/6Irqb
Sunday
Brunch Breakfast hash (Eat Well, Feel Good: Practical Paleo Living Cookbook), topped with sunnyside up eggs Dinner Riceless soy-free sushi (recipe link below)
http://goo.gl/Sw4OB
The Food
Apricots
History
Apricots, in the same family as almonds, cherries, peaches and plums, were originally cultivated as early as 2,000 to 3,000 BC. Generally thought to have originated in China, there is evidence that they could have actually come from Armenia (a province of Asia) or India. The Chinese brought apricots to the Middle East around 400 BC and from there, they spread to Southern Europe, finally making their way to England in 1542. They arrived in the eastern US in 1720, but due to the cooler climate, they didnt flourish until 1792 when they started being grown in California. Today, over 94% of the apricots grown in the US are from California.
Growing Them
Apricots are relatively easy to grow and ripen a week or two earlier than peaches, blooming very early in the spring. While they do need freezing weather during their dormant period, apricot trees dont do well in areas with erratic spring weather which can kill the delicate flower buds. Areas prone to late spring frosts are generally not the best to grow apricot trees. Its best to not plant trees near tomatoes, melons, raspberries or strawberries due to the potential for transmitting diseases. Trees get to be about 20 feet in diameter, so be sure to give each one plenty of room. Apricot trees are best planted in the early spring when theyre dormant.
Why Should You Eat Them

A small and easy snack to take with you, apricots are a great source of Vitamin A, Vitamin C and fiber. Theyre also good sources of potassium, iron and carotenes such as lycopene and lutein. Apricots contain about 2.5 times more glucose than fructose, which make them easier on the digestive system for individuals with fructose issues. However, they may be problematic to those following a low FODMAP (Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols) diet due to polyols (sugar alcohols).
Selecting & Storing

Fully ripened apricots provide the highest amount of antioxidants. Look for those that are a deep, yellow to orange color and are slightly soft. Avoid any fruit thats yellow and hard as its not ripe. Apricots can be eaten raw, frozen, dried, canned or even made into jam. Any that youre going to eat fresh should be stored in the fridge at about 32F to 38F. To freeze; wash, halve, pit them and either peel them or heat in boiling water for 30 seconds to keep the skins from getting tough during freezing. Apricots can be canned either with the skin on or without. To remove skins, dip apricots in boiling water for 30-60 seconds, then immerse in cold water to remove. Apricots are one of the best fruits for drying. While most commercially available dried apricots contain sulfur dioxide (a potentially harmful compound, especially to those with asthma), you can help them keep their color by soaking them in orange, lemon or pineapple juice for 3-5 minutes prior to drying. 50 Paleo Magazine June/July 2012
The Food
Strawberries
History
Strawberries were cultivated as early as the 1300s in Europe by French gardeners who started transplanting wild strawberries into their gardens. At the time, they valued the plant more for decorative reasons rather than eating. By the 1500s the plant was gaining in popularity as physicians and apothecaries started using it for medical purposes. Native to both Europe and North America, the Native Americans were growing strawberries for food when the colonists arrived. Colonists didnt start cultivating strawberries until the early 1800s, as wild berries were so plentiful. Today, more than 75% of strawberries grown in the US come from California.
Growing Them
While this perennial is easy to grow, and really grows like crazy with very little effort, it does require some work so that it isnt overcome by bugs, diseases, weeds or by overcrowding itself. Warm, sunny spots (preferably a south-facing slope) with good drainage are best for your plant beds. If space is limited, they also do well in raised beds or strawberry barrels. Plant them in early spring, about 18-inches apart, in rows about 3-4 feet apart. As they grow, remove some of the older plants for spacing.
Why Should You Eat Them

In addition to being excellent sources of Vitamin C, Vitamin K and Fiber, strawberries also possess potent flavonoids. These phytonutrients, such as Anthocyanins, Flavonols, Tannins and Stilbenes, give strawberries their potent antioxidant and anti-inflammatory properties.
Selecting and Storing

Strawberries are extremely perishable, so you should plan on eating them within a few days of purchasing. The berries should be firm, with a deep, shiny red color and attached green caps. Keep in the refrigerator, unwashed until youre ready to eat them, and they should keep for one to two days. If freezing, wash, then pat dry. Remove the stem, but keep them whole, as this will retain more of their Vitamin C content. Soaking them briefly in lemon juice will help them retain their color. Arrange in a single layer on a cookie sheet and place in the freezer. Once frozen, transfer to a heavy zip-lock bag and theyll keep in the freezer for up to a year. Paleo Magazine June/July 2012 51
The Food
Lacto-Fermented Ketchup
From: Lisa Herndon
I love condiments because they are so easy to incorporate with almost any meal, and they are quite kid-friendly too. Almost any meal is improved by the addition of a delicious condiment whether its mayo, salsa, chutney, ketchup, dressings or dips all cultured and great for digestion. Red Boat Fish Sauce (www.redboatfishsauce.com) is the cleanest source of awesome fish sauce out there. Only two ingredients, wild black anchovies and sea salt thats it! Virgin press, with such amazing flavor, nothing else is needed. No watered down, sugar-added/MSG going on here! Youll want to use sparingly. I had to cut the amount to of what I was using when I used Thai Kitchens brand of sauce. Great in burgers, meatloaf or anything with tomatoes! Makes about 1 quart or Pickl-it Jar
Ingredients
18 ounces organic tomato paste (no salt added) cup filtered water 2 ounces Fermented Red Boat fish sauce (optional but really makes it taste great) 4 tablespoons apple cider vinegar (ACV) 1/4 teaspoon mustard powder (could use a prepared Dijon mustard if you dont have powder) 1/4 teaspoon cinnamon 1/8 teaspoon cloves 1/8 teaspoon allspice 1/8 teaspoon cayenne 1/2 teaspoon salt 1 to 2 cloves of minced garlic or 1/8 teaspoon of garlic powder (or fermented garlic) 1/4-1/3 cup raw honey or maple syrup
Process
1. In a medium sized bowl or food processor, whisk together all ingredients. 2. Taste and adjust seasonings if needed. If too thick, thin with water or ACV. Will thicken in the fridge. 3. Pour sauce into a Pickl-it container. Add airlock with water. Leave at room temperature for 24 to 48 hours away from light. 4. Move to the fridge.
Grilled Skirt Steak

From: Paleo Magazine Test Kitchen
Ingredients
(1) 1lb skirt steak 1/4 cup coconut aminos 4 TBSP chopped green onions (green ends only) 2 TBSP water 2 TBSP maple syrup 1 TBSP olive oil 2 tsp chopped fresh ginger 1/2 tsp black pepper
Process
1. Combine first 7 ingredients in food processor, or Magic Bullet. Blend well. 2. Combine sauce and steak in large ziploc bag. Seal and turn to coat steak. Place in fridge for 8 hours, or overnight. 3. Pre-heat grill. Cook steaks over medium heat for about 5 minutes per side. 4. Remove from grill and let rest for 5-10 minutes prior to slicing.
The Food Tropical Tacos with TNT Sauce

From: Melissa Joulwan www.theclothesmakethegirl.com
These tacos are the perfect balance of sweet and hot, just like a day on the beach. Dont be scared by the jalapeno its more flavorful than fiery and cool ingredients like sweet mango, carrots, and jicama balance the spiciness of the pepper. Ingredients
2 large carrots, grated 1 small jicama, grated 1/2 tsp lime zest 1 tsp lime juice 2 TBSP fresh cilantro, minced 1 large head butter lettuce 1 TBSP coconut oil 1 medium onion, diced 1 medium jalapeno, seeded and sliced 2 cloves garlic, crushed 1 lb ground turkey 1 tsp ground ginger 1/2 tsp ground allspice 1 tsp salt 1/2 tsp ground black pepper 1 TBSP coconut aminos 1 mango, cored, peeled and diced
Process
1. In a large bowl, mix carrots, jicama, lime zest, lime juice, and cilantro. Season with salt and pepper to taste, set aside. Separate lettuce head into individual leaves, wash, and set aside. 2. Heat the coconut oil in a large skillet over medium-high heat, then saut the onion and jalapeno, until onion is translucent, about 7 minutes. Add the garlic and as soon as its fragrant (30 seconds) crumble the ground turkey into the pan. Cook until the turkey is no longer pink. 3. In a small bowl, combine the ginger, allspice, salt and pepper. Add to the pan, along with the coconut aminos and mango. Saut until combined and the mango is warm, about 2 minutes. 4. To serve: spoon turkey into individual lettuce leaves and top with carrot-jicama slaw.
Photo: David Humphreys
Tricolore Salad
From: Melissa Joulwan www.theclothesmakethegirl.com
This quick salad showcases the colors of the Italian flag: green basil, white zucchini, and red tomatoes. Serve as a topping for grilled chicken or fish, or as part of an antipasto platter with sardines, hard boiled eggs, prosciutto, pickles, and other Italian nibbles. Ingredients
1 lb fresh zucchini, sliced very thin into half moons 1/4 cup extra-virgin olive oil 2 cloves garlic, crushed 1 lb ripe roma or grape tomatoes, seeded and diced 3/4 cup black olives, pitted and sliced 10-12 large basil leaves, slivered 2 TBSP red wine vinegar Salt and ground black pepper, to taste
Process
1. Place zucchini in a large colander and sprinkle generously with salt. Allow to sweat for 30 minutes. 2. Meanwhile, place olive oil and garlic in a cold non-stick skillet, then heat over medium until garlic is fragrant, about 2-3 minutes. Set aside to cool. 3. Rinse and drain zucchini; pat dry and place in large bowl. Add tomatoes, olives, and basil; toss gently to combine. 4. In a small bowl, whisk the olive oil and vinegar, then pour over the vegetables and toss to coat. Season with salt and pepper. Allow flavors to meld for 20 minutes before serving; taste and adjust seasonings. This salad tastes best at room temperature; store leftovers covered in the refrigerator for 2-3 days.
Photo: D
avid Hu m
phreys
The Food Spicy Crab & Avocado Temaki
From: NomNomPaleo.com
Temaki Ingredients
1 lb of lump crab meat 2 scallions, thinly sliced 2 TBSP Paleo mayonnaise tsp red pepper flakes Juice from a lime Freshly ground pepper Kosher salt 8 sheets of toasted nori 1 large avocado, pitted, peeled and thinly sliced 2 small Japanese or Persian cucumbers, cut into matchsticks Handful radish sprouts or micro greens
Process
1. Combine crab, scallions, mayonnaise, pepper flakes, and lime juice in a large bowl. Mix well and season to taste with salt and pepper. 2. Cut each piece of nori in half width-wise. 3. Place the nori shiny side down on the work surface. Put two tablespoons of crab salad on the left side of the nori. The filling should be at a diagonal, running from the top left corner to the bottom center of the nori. Top the crab with a slice of avocado and cucumber and some sprouts. 4. Fold the bottom left corner over the filling before wrapping the long part of the nori around the crab and vegetables to form a cone. 5. Eat immediately before the nori gets soft.
Mayonnaise Ingredients
1 large egg yolk tsp kosher salt 1/4 tsp Dijon mustard 1 tsp lemon juice 1 tsp white vinegar 3/4 cup macadamia nut oil
Process
6. Whisk the yolk vigorously in a medium bowl for 15 seconds. 7. Add everything except the oil and whisk until the yolk thickens (around 30 seconds).
8. Dribble 1/4 cup of the oil in a thin stream while whisking vigorously (~1 minute). Keep the bowl in place by placing it on a rubber mat and tie a towel around the base. If theres someone else in the house, recruit him or her to slowly pour in the oil while you whisk. 9. After the oil is incorporated, slowly add the second 1/4 cup of oil and incorporate it the same way as the first (~30 seconds). Add the last 1/4 cup of oil all at once and whisk briskly to completely emulsify. Set aside 2 tablespoons for the hand rolls and store the rest in a sealed container in the fridge for up to a week. 56 Paleo Magazine June/July 2012
The Food
2x4 Strawberry Banana Ice Cream

From: NomNomPaleo.com
Why is this called 2 x 4 ice cream? Because it takes just 2 minutes and 4 ingredients to whip up this frosty, crowd-pleasing treat. Plus the tastell knock you out like a 2 x 4. Just remember to stock your freezer with banana and berries and youll be good to go. Ingredients
3 frozen, ripe medium bananas, cut up 1 cup frozen strawberries 1 tsp vanilla extract 1/2 cup coconut cream
Process
1. Place the bananas, strawberries, vanilla and coconut cream in the work bowl of a large food processor, fitted with the chopping blade. 2. Process all the ingredients for 1-2 minutes or until the finished product is the consistency of soft serve. 3. Scoop the ice cream into chilled bowls and serve immediately.
FODMAPs and the Paleo Diet

BS (Irritable Bowel Syndrome) is the most common GI (gastrointestinal) disorder and affects the quality of life of 1 in 5 Americans.1 Many of you may feel too familiar already with the most common IBS symptoms: bloating, abdominal pain, discomfort or cramping, gas, constipation and diarrhea. The severity of these symptoms can range from being simply annoying to significantly disrupting your life. Going Paleo can help many IBS sufferers tame their unpleasant GI symptoms by eliminating many gutirritating compounds, such as the hard-to-digest proteins found in grains, soy and dairy and other processed ingredients like monosodium glutamate, artificial sweeteners and refined sugars to only name a few. If your IBS hasnt improved or has gotten worse since adopting the Paleo diet, FODMAPs could be to blame.
Combine the Paleo approach with the low-FODMAP diet to control your IBS symptoms.
By: Aglae Jacob, MS, RD
the FODMAP content of many foods isnt available. Fructose malabsorption is the term used to refer to the inability to properly absorb fructose and is often associated with an intolerance to other FODMAPs too. If you malabsorb FODMAPs, they will be available to be fermented by the bacteria in your intestines.
Where are these FODMAPs?

Fortunately, the Paleo diet naturally eliminates many FODMAPs, such as the lactose in dairy, fructans in wheat and rye, galactans in beans, sugaralcohols in sugar-free processed foods and a significant amount of fructose found in foods and beverages sweetened with high-fructose corn syrup (HFCS). However, many Paleo foods, especially plant foods such as some vegetables, fruits, tubers and nuts, contain other natural fermentable short-chain carbohydrates that could interfere with your digestive health. Everybody reacts differently to FODMAPs. For example, you could be reacting to fructose and lactose, while someone else could be sensitive to fructans only and another one could have hit the jackpot and experience problems with all FODMAPs. You may also be reacting to only some frutan-containing foods or could have symptoms only if you consume a certain amount of FODMAPs within a certain period of time. Understanding what foods contain these sugary treats the bacteria in your gut may be loving a bit too much can help you start solving the mystery of your IBS symptoms so you can adjust your diet accordingly and say goodbye to your GI problems. Although fructose is the main sugar found in fruits, it doesnt mean that you have to completely avoid them to get relief from your IBS symptoms. Simply
eliminating the fruits that contain more fructose than glucose and not eating large amounts of fruits at once can be sufficient for many people to prevent fructose malabsorption. Fruits with the highest fructose content include apples, cherries, grapes, mangos, pears, watermelon and ripe bananas. Fructose is also found in a few vegetables. Put artichoke, asparagus, sugar snap peas and large servings of tomato (especially tomato sauce and tomato paste) on your watch list too. And, of course, try to stay away from all sweeteners, especially honey and agave syrup, for at least few weeks because of their high fructose content. Fructans are another type of carbohydrate made of a bunch of fructose
Fructans
FODMAPs & Fructose Malabsorption

FODMAPs is an acronym coined by researchers based in Melbourne, Australia and stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. In other words, FODMAPs represent a group of short-chain fermentable carbohydrates which have the property of being easily fermented by the bacteria in your gut, depending on your gut health and gut flora. And this not a good thing! This fermentation process produces a lot of gas, which can obviously make you gassy and bloated and can also induce changes in your bowel movements, in addition to attracting a lot of water into your intestines through osmosis, further contributing to the bloating and sometimes leading to osmotic, or watery, diarrhea. FODMAPs currently include fructose, lactose, fructans, galactans, sorbitol and mannitol, but they havent all been identified yet and data regarding
Fructose
attached to one another that can easily be fermented by the bacteria in your gut. The most common food sources are onions (all types including leeks, shallots and onion powder), garlic, cabbage, Jerusalem artichoke, okra, radicchio, fennel, beetroot, Brussels sprouts and broccoli. Most prebiotics, a term that literally means food for bacteria, naturally contain fructans, including inulin, chicory root and fructo-oligosaccharides (FOS). Watch for them in your probiotics or other health foods.
It is very likely that other nuts also contain FODMAPs. Even though we dont know enough about the FODMAP content of nuts, they can be quite irritant for your digestive tract and giving your gut a break could really help you alleviate your symptoms.
What should you do if you suspect FODMAPs trigger your IBS?

Pulling all FODMAP-rich foods out of your diet for at least 2 weeks, ideally 4, in an elimination diet fashion is the first thing to do to determine whether the bacteria in your gut are over-fermenting these short-chain carbohydrates. Dont worry, there are still a few safe vegetable options for you for you to eat during the elimination phase
The other most common source of FODMAPs in the Paleo diet is polyols, which is just another term to refer to sugar alcohols. Even if you avoid food products sweetened with isomalt, xylitol, mannitol and sorbitol, some of these polyols are also naturally present in some food. For example, snow peas, apricots, blackberries, cherries, nectarines, peaches, plums and other stone fruits Foods Low-FODMAPs as well as watermelon, persimmon and pears contain high amounts of polyols. Green beans, carrots, zucchini, cucumber, lettuce, Moderate quantities of polyols are spinach, kale, olives, bell also present in avocado, cauliflower, Vegetables peppers, eggplant, green celery, mushrooms, lychee, sweet part of green onions, potatoes and yams. Take care reading chives, white potatoes the ingredient list of any supplements or medications you take and beware of any ingredients ending in ol.
Polyols
of your low-FOMDAP diet, such as green beans, carrots, zucchini, cucumber, lettuce, spinach, kale and olives. Avoid raw vegetables and consider eating only small amounts of peeled and thoroughly cooked vegetables if you experience a lot of GI symptoms. Bell peppers and eggplant are also low in FODMAPs, but be careful because they belong to the nightshade family and can induce IBS symptoms in some people. If you miss the taste of onion, you can use the green parts of green onions, chives or asafoetida powder instead. Garlic-infused oil is another great way to add a garlicky flavor to your dish sans its fermentable fructans. Dont skimp on sea salt, pepper, herbs, spices, ginger and vinegar to make sure your low-FODMAP diet is not bland. You can also include fruits that contain more glucose than fructose. Glucose facilitates the absorption of fructose, which helps to prevent fructose Continued next page
High-FODMAPs
Artichoke, asparagus, sugar snap peas, tomato sauce and paste, leeks, shallots, onions, garlic, cabbage, Jerusalem artichoke, okra, radicchio, fennel, beetroot, Brussels sprouts, broccoli, snow peas, avocado, mushroom, cauliflower, celery, sweet potatoes, yams Apples, cherries, grapes, mangos, pears, watermelon, ripe bananas, apricots, blackberries, stone fruits (nectarines, peaches, plums), persimmon, lychee None None, unless prepared with highFODMAP ingredients Coconut butter, desiccated coconut, coconut milk, coconut flour Pistachios and most nuts and nut butters (data only available for pistachios, but other nuts are usually also bothersome for people sensitive to FODMAPs) Sugar-alcohols (isomalt, mannitol, sorbitol), honey, agave syrup, HFCS (high-fructose corn syrup) Sugar alcohols, inulin, chicory root, FOS (fructo-oligosaccharides), gums, prebiotic
A Word of Caution For Coconut and Nuts

The FODMAP content of coconut products has not been measured yet. Coconut oil is unlikely to be problematic since it is free of carbohydrates and fiber, but desiccated coconut, coconut flour and coconut butter could contribute to your IBS symptoms. Even coconut milk or coconut cream may contain some types of fermentable carbohydrates either naturally or from the added gums (read the ingredient list to choose a gumfree brand). The same goes for nuts and nut butters. The only nut with published FODMAP values so far is pistachios, which is apparently high in fructans.
Fruits
Bananas (greenish or just ripe), blueberries, strawberries, cantaloupe, citrus fruits, pineapple, papaya, passion fruits All All Coconut oil None
Fats Protein Coconut
Nuts
Sweeteners
Maple syrup, dextrose, sucrose, brown rice syrup Sea salt, pepper, herbs, spices, ginger, vinegar
Other
Continued from page 59 from being fermented by your gut flora. Low-fructose fruits are usually well tolerated. Try bananas that are greenish or just ripe, blueberries, strawberries, cantaloupe, citrus fruits, pineapple, papaya and passion fruits. Limit yourself to no more than one serving at a time and no more than two servings a day for best results. If your IBS symptoms are significant, try having them cooked and peeled to facilitate their digestion or simply stay away from fruits for a few weeks to give your intestines time to rest and recover. If your bloating, gas and bowel movements improve by eliminating high-FODMAP foods, youll know that you are on to something. Once you manage to be symptom-free for at least 5 days in a row, you can try reintroducing FODMAPs, one at a time, every 3-4 days, to see which food you tolerate or not. Remember that the amount and the different types of FODMAPs you eat can have a cumulative effect. Keep a food journal to help you keep track or ask for help from a health professional familiar with FOMDAPs specialized in GI health. If you dont see any difference on a Paleo low-FODMAP diet, FODMAPs may not be part of what is causing your IBS. Maybe other food sensitivities or SIBO (Small Intestinal Bacterial Overgrowth) could be to blame. Consult with a Paleo dietitian or nutritionist to find other possible solutions for improving your digestive health.
References
1 National Digestive Diseases Information Clearinghouse. Irritable Bowel Syndrome. September 2007. 2 Eastern Health Clinical School, Monash University. The Low-FODMAP diet: reducing poorly absorbed sugars to control gastrointestinal symptoms. 2011. [can be ordered here] 3 Susan J. Shepherd and Peter R. Gibson. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management. Journal of the American Dietetic Association. 2006; 106: 1631-1639. 4 Peter R. Gibson and Susan J. Shepherd. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 2010; 25: 252258.
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RECONNECT TO YOUR TRUE NATURE
MOVNAT
MovNat Cooperative Training

Cooperation leaves everyone satisfied. It makes the present more viable and the future more sustainable, both for yourself and for the community you belong to. he 9th MovNat Principle is Cooperative. How often does your training utilize cooperation with others in order to achieve a particular task or goal together? By cooperation, I dont mean just encouragement, moral support, or camaraderie; I mean performing tasks with others that you could not perform alone. You see, training together and training cooperatively are not exactly the same. You are always training together when you are training cooperatively, but you are not necessarily training cooperatively when you train together. Training together could simply mean doing the same work out together at the same time and in the same place. If you were working out on your own, youd be able to perform the same activities, no problem. Training cooperatively, however, means performing with others tasks you could not do alone. It is based on a real, tangible interaction, communication, and synchronicity of physical actions and efforts between individuals. Competitiveness is an element of human nature - that is a fact. But so is cooperativeness. Most people today presuppose that competition between individuals or human groups is not only inevitable, but that it is the only drive behind human growth - individual, cultural, and economical. The truth is that cooperativeness is also an inherent part of human nature, and it has an equal, if not a greater potential, to make us stronger and more successful as a group and individually. Cultural anthropology shows that in our evolutionary past, cooperation was much more essential to survival than competition between the members of a group. The same thing can be observed in hunter-gatherer tribes that still exist in the world today and in every group that has remained faithful to their ancestral cultural heritage.
Powerful Cooperativeness
We also encourage our practitioners to train to be strong together. By strong together, were not just talking about lining up people who are individually strong, but the synchronization of individual strengths into a stronger whole: to be able to help others within a group and to be able to perform cooperatively together. Encouraging oneself and others when you are actually engaged in cooperatively performing a difficult task is even more powerful that just encouraging others in their individual efforts.
Healthy competitiveness
Though the motivation to better oneself comes first from within and does not require competition, a healthy dose of competitiveness with others is undisputedly one effective drive for surpassing oneself. Regardless of the initial motivation that compels a person to push themselves to excel, surpassing ones goals is always empowering and inspiring.
With Cooperativeness, Everyone Wins

Moving naturally is evolutionary, and any physical practice based on an evolutionary reasoning should involve cooperative training. So, dont just go find people you can compete with reach out to people you can learn from, share with, and physically interact and engage with through cooperative training. If you can do all of that and embrace a mindset and actions that can be competitive sometimes, but always and mostly cooperative, then you are MovNat. by Erwan LeCorre Founder of MovNat and Master Instructor
Combo designed by Vic Verdier, MovNat Master Instructor
Compete through cooperation

In a competitive setting, encouraging others when you watch them striving to perform something great on their own is healthy and positive. Mutual encouragement is great for the community. At MovNat, we encourage our practitioners to focus more on challenging themselves and less on competing with others, so they can create a new, stronger self in a healthy way.
This months movement combo is based on cooperation. Therefore, you need to find a buddy to train with you. As this combo involves some carrying, it would obviously be fair if you weigh nearly the same. Not the Laurel & Hardy kind of buddy team. Find a large empty space where you can walk a square that is 100 feet long on each side.
Start: Throw and Catch
Side 1: Throw and Catch
Side 4: Partner Carry
You need a moderately heavy, yet small object. The shape is not very important, as long as its easy and safe to catch, and not too heavy to throw. It could be a 5 lb. medicine ball or a small bag packed full of clothes. Walk 100 feet in one direction, throwing and catching the object with your partner. Face your partner and walk sideways. Throw and catch using your two hands, keeping the object chest high. Work on your accuracy, to make sure the object never falls on the ground. Keep a safe distance between you and your partner (between 6 and 9 feet.) When you reach the 100 foot mark, drop the object and turn 90 degrees to your right.
Carry your partner for the next 100 feet. The easiest and safest way is to carry him/her piggyback. Ask your partner to help you by gently jumping up and bringing their legs to your waist while holding onto your shoulders. Be ready to avoid falling forward. Keep your back in a neutral position and hold their legs by your waist. Walk at a moderate pace, with small steps, keeping your head up to look forward. When you reach the 100 foot mark, turn 90 degrees to your right.
Both you and your partner get down on all fours. Stay side by side, very close to each other. Hold his/her hand and start walking on all fours. As one of your hands is used to hold onto your partner, make sure you both keep your balance while walking forward. When you reach the 100 foot mark, turn 90 degrees to your right.
Side 3: Partner Crawl
Side 3: Partner Crawl
Its time now for your partner to carry you. You were waiting for that, especially after all the crawling youve done. So now, enjoy being carried piggyback and rest a little bit. And remember not to squeeze his/her neck when holding onto your partner. He/she deserves to breathe as much as you do. When you reach the 100 foot mark, you made it to your starting point. Its time to run around and walk the square back, starting with carrying your partner (Yes its your turn now!), then walking on all fours with your partner by your side, then being carried, and finally, throw and catch the object that you dropped there (hopefully it hasnt been stolen in the meantime).
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Average Joe Paleo

By: Tyler Miles
As I am sure many of you are aware, the sport of fitness has arrived with a lot of fanfare, commercials and over-priced gear to prove it. Id be lying if I didnt admit to feeling a smidgen of dismay when I think about CrossFit and what it has become over the years. Part of me is thrilled its pulling people away from the monotony that defines a 45-minute treadmill or elliptical session. The other part, though, worries those same folks who threw away their heart rate monitors, gel packs and endless runs will be attracted to CrossFit slowly but surely breaking down their bodies through vicious met-cons and high volume fitness. On the flip side, and perhaps more concerning, are the new athletes getting off the couch and seeking to change their lives. While not all gyms are created equal, the thought of an untrained
individual picking up a barbell and whether its the CrossFit Games, posting your workout results online, performing high volume Olympic lifts for time, amidst shouting finding a sport or even working out with a friend cannot be understated peers and injury inducing form is worrisome to in the realm The aspect of friendly say the least. of keeping Now, just competition and community fitness to reiterate, I fun and has given people a more engaging. know some phenomenal would profound reason to exercise. I coaches out encourage there who own CrossFit boxes and all of you to change the word exercising to training in your own take things like form, experience, personal dictionaries. Dont go to ability and overall programming extremely seriously. Its always the the gym without real goals in mind whether its signing up and training bad apples that ruin the fun for everyone, but as the sport becomes for a local 5k this summer, joining a softball team or competing in more popular and, specifically, more profitable, I do have concerns about the CrossFit Games. It will totally change your outlook on exercise, its capacity to maintain the exercise breaking you through plateaus you sanctity upon which it was founded. never thought possible. Just to be clear, I religiously For all my worries and concerns follow a variation of CrossFit: about CrossFit, this is one thing CrossFit Football, and could not it has undoubtedly brought to the be more invested and sold on its exercise world. The aspect of friendly teachings and methods. In fact, competition and community, of Im even competing in the 2012 CrossFit Games Opens this year and working out with others and sharing am having a blast doing it, despite your triumphs and let downs has getting my ass handed to me more given people a more profound reason often than not! to exercise. The slimmer waistline The importance of competition is now just a byproduct of a broader, more sustainable purpose and thats a good thing. So if the fancy new commercials or touting friend or family member About the Author lure you into checking out a local CrossFit Gym, er, Box remember to do so with a critical eye. Dont Tyler lives in New Hampshire with get caught up in the hype machine his wife Kristyn and his dog Cassius. and look for a coach that does more He enjoys all things fitness, nutrition and Brazilian Jiu-Jitsu. than run his or her clients through Probably more than his full-time the ringer every day. Youll be happy employer would prefer... you did, and can trade your hydration pack in for a $50 t-shirt on your way to a newfound passion in the pursuit of fitness.
ancestryfoundation.org
Ancestral Health Symposium 2012
A (pre) historic, three-day event that unites the Ancestral Health movement.
AHS12
August 911
Sponsored by the Ancestral Health Society and the Harvard Food Law Society
Harvard University In association with the Harvard Food Law Society.
The Ancestral Health Symposium fosters collaboration among scientists, healthcare professionals and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our modern health challenges.
Design: Sarah Rebich

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PALEO

PaleoFX 12 The Food

Witness the awesomeness of this inaugural event

A breakdown of the awesomeness of this inaugural event. Kim Ludeman

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Grilled Skirt Steak By Paleo Magazine Test Kitchen

54 Tropical Tacos with TNT Sauce By Melissa Joulwan

46 Paleo Body 65 Average Joe Paleo

Tricolore Salad By Melissa Joulwan

56 Spicy Crab & Avocado Temaki By NomNom Paleo

57 2x4 Strawberry Banana Ice Cream By NomNom Paleo

The Healthy GF Life, LLC

Find more info on our contributors at www.paleomagonline.com/about-us/ contributors

MovNat Master Instructor www.movnat.com

Jason Kremer, DC, CCSP, CSCS

Q&A with the Paleo RD www.fuelasrx.blogspot.com

Average Joe Paleo

Michelle Tam www.NomNomPaleo.com Melissa Joulwan www.theclothesmakethegirl.com Lisa Herndon www.lisascounterculture.com

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Tony Federico runs the

Lisa Herndon, the

Aglaee Jacob, is a Paleo

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One Happy Mama

Kudos To The Team

Pure And Simple

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Word on the Street

Searching for answers? Youre not alone...

The foods eliminated on #Paleo make up 70% of the

So, whos searching?

modern diet. #obesitymedicine

1. Oregon No wonder Oregon is

Our food production system contributes 30% to

All Hail The Sun!

Who turned out the lights?

Serious power bill.

The next total eclipse will be on November 13, 2012.

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Sun Protection You Can Eat

Just In Time For Summer

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Know Your Food

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Staying healthy on the road

STONE AGE DINER

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Charcoal Types and Cooking Toxicants

Swimming and Heart Health

Saturated Fat, Fiber and Cardiovascular Disease

Dietary Fiber, Phytic Acid and Zinc Deficiency

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The Exuberant Animal

Healthy Gluten-Free Recipes to Satisfy Your Primal Cravings

Pre-order yours today from Amazon.com

Ocial release - Fall 2012

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Got mine...LOVE IT!!!!!!!!!!!

This mag is really good.

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