Fresh From the Farm - Paleo Magazine

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Paleo Magazine May 2011 Fresh From the Farm Farmer’s Market Guide Buying Grass Fed Beef Moving it Outside Outdoor Workouts Intro to MovNat Face the Fats What You Think You Know Could Be Wrong PaleoMagOnline.com $5.99 May 2011 Skirt Steak Fajitas Recipe pg 48

Transcript of Fresh From the Farm - Paleo Magazine

Paleo Magazine May 2011 1

Fresh From the FarmFarmer’s Market Guide

Buying Grass Fed Beef

Moving it OutsideOutdoor Workouts

Intro to MovNat

Face the FatsWhat You Think You Know

Could Be Wrong

PaleoMagOnline.com $5.99May 2011

Skirt Steak Fajitas Recipe pg 48

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KIDS17 Get Them Involved

While it’s important to give kids the best nutrition in their formative years, lifelong dedication is what we ultimately aim for. We can achieve this by getting them involved.

MOVEMENT36 Outdoor Workouts

Forced to decide between a trip to the park or your evening workout? Try combining them.

52 MovNat – Exploring Your True NatureFind out more about this comprehensive fitness methodology that’s entirely dedicated to developing, restoring and maintaining the full range of original and natural capacities of human movement.

NUTRITION

18 Farmer’s Market GuideWith market season finally here again, use our guide to save money and get the most out of your market experience.

22 Beginner’s Guide To PaleoNo more diets of boring salads and dry flavorless chicken breasts. Discover the fundamentals behind the Paleo lifestyle and why it could be right for you.

25 The Importance Of Animal FatsAnimal fats, long deemed the villain of the nutrition world, have been blamed for everything from clogged arteries, elevated cholesterol, heart attacks, cancer and obesity. Find out why that could all be wrong.

30 Grass-Fed MeatsDiscover some of the drawbacks to factory farming, why you should look at grass-fed meat and what you need to know when buying direct from producers.

CONTENTS

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THE FOOD46 Applesauce Strawberry Omelet

Born from a long lost love of French toast, this unique recipe will have you looking at omelets in a whole new way.

47 Seafood “Who Needs Rice” JambalayaDelicious combination of fish, shrimp, veggies and the right amount of spice

48 Skirt Steak FajitasThis recipe packs quite the spicy kick with the use of classic fajita flavors of chipotle, cumin, lime juice and garlic.

51 Grass-Fed Quick SausageTwo perfectly spiced versions of this quick sausage – breakfast and Italian.

INSPIRATION43 Ethan Kaminsky

Ethan reveals how after years of up and down progress, he was able to regain control of his health and found himself with more energy, more strength and a desire to train harder.

45 Renee RossFind out how Renee completely changed her life, going from couch potato to running in a 5k, 8k and 10k and hasn’t looked back.

COLUMNS34 Paleo RD

35 From The Doc

41 Paleo Body

54 Average Joe Paleo

IN EVERY ISSUE

7 Contributors

8 Editor’s Note

9 Short Plate

12 Research Roundup

13 Reviews

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Publisher Paleo Magazine, LLC

Executive Editor Cain Credicott

Creative Director/Photographer Tammy Credicott

Graphic Designer Clyde Anderson

Research Proofreader Amy Kubal, RD

Contributing Writers

Peggy Emch

Tyler Miles

Liz Wolfe

Sarah Fragoso

Bill Staley

Hayley Mason

Amy Kubal

Jason Kremer, DC, CCSP, CSCS

Contributing Photographers

Richard Nikoley

Greg Carver

Bill & Hayley from Primal-Palate.com(cover photo)

Paleo Magazine, LLC

PO Box 2066Bend, OR 97709(541) 350-6088www.paleomagonline.com

Paleo magazine is published bi-monthly by Paleo Magazine, LLC and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine, LLC or The Healthy GF Life, LLC regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you must first consult with a qualified physician.

Paleo magazine and The Healthy GF Life, LLC are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation.

WWW.PERFECTHUMANDIET.COM

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David Csonka is a blogger and natural health enthusiast living in Denver, Colorado. His blog, NaturallyEngineered.com, covers topics ranging from evolutionary diets to barefoot running and natural movement. His interests include running and exercising outdoors, hiking, exploring and capturing the natural world through the lens of his camera.

Erwan Le Corre is the founder of MovNat®, which is a synthesis of his long-term passion with natural movement, his extensive knowledge of Methode Naturelle and his philoso-phy of life. He’s currently working on a book (scheduled to be released in 2012), instructional DVDs, the opening of an indoors-outdoors facility to train people from around the world as well as a MovNat® certification. You can find out more information on Erwan and MovNat® at www.movnat.com.

Kristin Wartman is a food writer living in Brooklyn. She has a Masters in Literature from UC Santa Cruz and is a Certified Nutrition Educator. She is interested in the intersections of food, health, politics and culture. You can read more of her writing at kristinwartman.wordpress.com.

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One of my biggest pet peeves is our current obsession with “diets.” It seems like every time I turn around, there is a new diet book out, another “diet guru” on TV or some new miracle pill being pushed. The diet books are always

introducing some “new”, complicated plan that is guaranteed to shed the pounds – though all they ever seem to do is deprive you for a few weeks until you give up and toss it in the yard sale pile. But hey – aren’t the diet gurus teaching us what foods to eat, in what specific ratios? Aren’t they assuring us that their specific protein-to-carb-to-fat ratio is the magic key to a healthier, leaner life? Sure they are. I think I like the pills the best. I mean they’re the easiest – simply pop the pill and its proprietary blend of this ancient Peruvian root and a “special” extract of some nasty weed will magically enable us to eat whatever crap we want, all without gaining a pound or raising our cholesterol.

Can I get an “Amen!”

And if this constant barrage of latest and greatest weren’t bad enough, we are constantly fed a steady stream of how to live a healthy life by the media, TV shows/ads and the government. Today we’re told six cups of coffee a day will help you live to 100; tomorrow just a sip will kill you. Even though most people joke about this, the fact is folks still take what they see or hear at face value and don’t question if what they’re being told is actually true or if it’s really healthy for them. They don’t question where the information comes from, who’s saying it, who paid for it or what their agenda is. The fact is, most people don’t ask questions because they don’t know they need to. It’s all a learning process – how many of you went from enriched white flour to whole grains to gluten-free grains to no grains as you learned more? It’s my goal with this magazine to bend that learning curve and let people know what this lifestyle is about, why it’s important, how it can help them, but most importantly, why they need to start asking questions about their food.

I also want people to understand how simple being healthy really is. The reality is, there’s no need for the diet books, the “gurus” and the pills…especially the pills. You want a miracle substance that will help you lean out, feel strong or give you more energy? Go visit your local farmers’ market (pg 18) and you’ll find tons of fresh veggies and meats that I guarantee will be healthier for you than any pill. How’s this for a complicated weight-loss plan – eat real, whole food. Forget about the endless treadmill runs. Get outside and run, jump, play and move (pg 36). You’ll get the health benefits of being outside, move like your body was meant to move (pg 52) and most of all you’ll have fun.

If you’ve been following the Paleo lifestyle for a while, you probably already agree with what I’ve said. However, if you’re new to all this, do yourself a favor, toss out all your diet books (admit it, they’re just collecting dust anyway) and pour all the miracle pills down the drain. Just think of all the delicious, healthy grass-fed beef (pg 30) you’ll be able to buy with all the money you’ll save.

I hope you enjoy this first issue of Paleo magazine and that when you’re done with it you share it with your family, your friends, your neighbors and hey, even your doctor! We here at Paleo are excited to be starting this new adventure and are thrilled you’re all along for the ride!

Cain Credicott

From the Editor

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Paleo-Type Lifestyle Changes Can Slash Blood Fat Levels

In a recent scientific statement released by the American Heart Association, experts state that lifestyle changes can significantly lower elevated levels of triglycerides. The statement authors analyzed more than 500 international studies from the past 30 years to come up with dietary changes for people with high triglyceride levels. These dietary changes include limiting added sugar, Trans fats, alcohol and fructose and encourage eating more vegetables and lower-fructose fruits. The statement also recommends increasing healthier unsaturated fats, like Omega-3 fatty acids found in fish due to the large body of evidence showing the triglyceride-lowering effects of marine-derived Omega-3 PUFA. The statement acknowledges that non-marine based Omega-3s, like those found in canola, chia, flaxseed, soybeans and walnuts have not demonstrated consistent reductions in triglycerides like the marine-derived PUFAs and thus are not recommended for triglyceride lowering.

According to the statement, weight loss (5%-10% of body weight) has the biggest effect on triglycerides, lowering levels by as much as 20%. This is followed by implementing a Mediterranean-style diet (10%-15%), adding marine-derived PUFA (5%-10%), decreasing carbohydrates (1%-2%) and eliminating trans fats (1%).

Triglycerides and Cardiovascular Disease: A Sci-entific Statement From the American Heart Asso-ciation Circulation, published online April 18, 2011 doi: 10.1161/CIR0b013e3182160726

High Pesticide Exposure In Womb Linked To Lower IQ

Three recent studies published in Environmental Health Perspectives, suggest that children exposed to high pesticide levels in the womb have lower average IQs than other children.

The first study examined the associations between prenatal and postnatal exposure to OP pesticides and cognitive abilities in school-age children. Researchers assessed exposure to OP pesticides by measuring dialkyl phosphate (DAP) metabolites in urine collected during pregnancy and from kids at age 6 months and 1, 2, 3-1/2 and 5 years. Testing showed that children in the highest quintile of maternal DAP concentrations had an average deficit of 7.0 IQ-points compared with those in the lowest quintile.1

The Mount Sinai Children’s Environmental Health Study looked at the relationship between biomarkers of organophosphate exposure, PON1 and cognitive development at ages 12 and 24 months and 6 to 9 years. The findings of this study suggest that prenatal exposure to organophosphates negatively impacts cognitive development, particularly perceptual reasoning, with children of mothers who carried the PON1 Q192R QQ genotype appearing to be particularly susceptible.2

The goal of the last study was to estimate the relationship between prenatal CPF exposure and neurodevelopment among cohort children at 7 years of age. This report reported evidence of deficits in Working Memory Index and Full-Scale IQ as a function of prenatal CPF exposure at age 7. The researchers also pointed out the importance of these findings due to the continued widespread use of CPF in agricultural settings.3

1Prenatal Exposure to Organophosphate Pesticides and IQ in 7-Year Old ChildrenBouchard MF, Chevrier J, Harley KG, Kogut K, Vedar M, Calderon N, et al. 2011.. Environ Health Perspect doi:10.1289/ehp.1003185

2Prenatal Exposure to Organophosphates, Paraoxonase 1, and Cognitive Development in Child-hood Engel SM, Wetmur J, Chen J, Zhu C, Barr DB, Canfield RL, et al. 2011. Environ Health Perspect doi:10.1289/ ehp.1003183

3- 7-Year Neurodevelopmental Scores and Prenatal Exposure to Chlorpyrifos, a Common Agri-cultural Pesticide Rauh V, Arunajadai S, Horton M, Perera F, Hoepner L, Barr DB, et al. 2011. Environ Health Perspect doi:10.1289/ehp.1003160

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Hope on the horizon?According to the United States Potato Board, sales of frozen processed potatoes to restaurants have declined by 500 million pounds since 2007.

The New Primal Games June 25, 2011 – Daniel Island, SC

Are you ready to put all of your training to the test? How well has your hard work translated into functional fitness? In the New Primal Games, Individuals and Teams will take on a series of fun, Primal- inspired challenges. The Adult games will consist of multiple events; each event containing its own set of tasks. Events will include a trail run/obstacle course, sandbag “carcass” carry, “stone” throw, “log” lift, jumping (over mud pits) and

climbing all put together in ways to test your overall “Primal” fitness.

Prizes from various sponsors will be awarded to top performers in the competitive category, while the “just for fun” category will be scaled so as to be accessible to anyone willing to “Live Primal”. The New Primal Games are open to all competitors ages 15 and up and there will be a separate Kid’s Primal Games that will take place prior to the adult competition on the morning of June 25th at Wando Field and Surrounding Fields on Daniel Island, SC.

Learn more at:www.thenewprimal.com

Register Today at:http://www.active.com/event–detail.cfm?event–id=1953165

Get OutsideAn article in the Journal of Leisure Research demonstrated that just being outdoors can help lower blood pressure. Other studies have suggested a simple walk in the woods can help boost your immune system.

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FactoryFarmMap.org, gives visitors the ability to see the pervasiveness of factory farms in the US and their own state. The interactive map, which is color coded to show the density level of animals being raised on factory farms, can be filtered to show information on cattle, dairy cows, hogs, broiler chickens, layer chickens or all animals. Visitors can click on each individual state, as well as individual counties to

see animal counts. The map contains blue dots, designating the location of slaughterhouses and poultry processing facilities. The website also includes factory farm facts, news, explanations of their methodology, and information on how factory farms affect communities, consumers, food safety, health and animal welfare. Visit www.factoryfarmmap.org to use the map and get more information.

Factory Farm Map

Top US States with winter marketsDid you know there are nearly 900 farmers markets in the US that operate between November & March? The top 11 states with winter markets are:

New York (153)California (140)North Carolina (53)Florida (45)Pennsylvania (42)Ohio (34)Massachusetts (32)Kentucky (30)New Jersey (24)Connecticut (20)Michigan (20)

Obese pregnancy may affect neurodevelopmental outcomes

A study in the March issue of Obesity Reviews suggests that the children of obese pregnancies may be at increased risk of cognitive problems and symptoms of atten-tion deficit hyperactivity disorder in child-hood, eating disorders in adolescence and psychotic disorders in adulthood.4

4Pre-pregnancy and pregnancy obesity and neu-rodevelopmental outcomes in offspring: a sys-tematic review Van Lieshout, R. J., Taylor, V. H. and Boyle, M. H. (2011), Obesity Reviews, 12: e548–e559. doi: 10.1111/j.1467-789X.2010.00850.x

A Growing Conflict of Interest?In April 2011, the USDA announced a pilot program in the Federal Register for April 7, 2011, that wouldallow the GMO industry to conduct its own environ-mental impact studies, or pay a third party to.

Consumers and nanotechnology risks

A recent study, Nanotechnology and Food, by the Food Standards Agency in the UK, found thatconsumers are still “on the fence” when it comes to food technology and there exists a lack oftrust in information provided by manufacturers. The report stated that “participants assumed thattechnological advances in food tended to be developed in the interests of business rather thanconsumers, and that consumers ultimately bore the costs, either through increased food prices, lower quality produce or reduced health.”

Participants in the study also continued to ask the same questions throughout the workshops in regards to nanotechnology and food – Why are we doing this? What are the long-term health implications? Who benefits? Is it worth it? Let’s hope we all continue to ask these questions.

FSA Citizens Forums: Nanotechnology and food, TNS-BMRB Report, JN 219186, April 2011

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Atherosclerosis in Ancient Egyptian Mummies: The Horus StudyThere is a great deal of discussion that diseases such as atherosclerotic cardiovascular disease is exclusively a disease of modern society and this study looked to determine whether ancient Egyptians suffered from this issue. Via CT scans, this study found that 44 of 52 mummies had identifiable cardiovascular structures and 20 had either definite atherosclerosis (12) or probable atherosclerosis (8). The study authors discuss risk factors such as tobacco, which was unavailable, and the lack of modern transportation which made an active lifestyle likely. They also discuss diet and the fact that ancient Egyptians were not hunter-gatherers and had formed an organized agricultural society, stating “it is plausible that the composition of their diet contributed to the development of atherosclerotic cardiovascular disease.”

Atherosclerosis in Ancient Egyptian Mummies: The Horus StudyJournal of American College of Cardiology Imaging (2011) 4: 315-327 originally published online April 3, 2011doi: 10.1016/j.jcmg.2011.02.002

Nutrition and Alzheimer’s disease: The detrimental role of a high carbohydrate diet

This study, from the European Journal of Internal Medicine, looked at how an excess of carbohydrates, particularly fructose, coupled with a deficiency in fats & cholesterol, may lead to the development of Alzheimer’s disease (AD). The study discusses the potential link between Alzheimer’s and insulin resistance in the brain, AD and mitochondrial dysfunction and the importance of fats and cholesterol in protecting against oxidative damage. It also points out the parallel rise in AD and the avoidance of fats and cholesterol, beginning in the 1960s and that AD patients are deficient in these essential nutrients in their cerebral spinal fluid. The researchers conclude that a diet with less highly-processedcarbohydrates and relatively more fats and cholesterol is likely protective against Alzheimer’s disease.

Nutrition and Alzheimer’s disease: The detrimental role of a high carbohydrate dietEuropean Journal of Internal Medicine (2011) 22 (2): 134-140 first published online January 26,2011doi: 10.1016/j.ejim.2010.12.017

Study of Yup’ik Eskimos and the reduction of obesity-related disease and high omega-3 fat intake

A recent study, by researchers at the Fred Hutchinson Cancer Research Center, suggests that a high intake of omega-3 fats may help prevent obesity-related chronic diseases such as diabetes and heart disease. The study found that obesity did not increase risk factors such as blood triglycerides and C- reactive protein in participants with high blood levels of omega-3 fats.

Associations of obesity with triglycerides and C-reactive protein are attenuated in adults with high red blood celleicosapentaenoic and docosahexaenoic acidsEuropean Journal of Clinical Nutrition 2011: advance online publication March 23, 2011doi: 10.1038/ejcn.2011.39

Research Roundup

Multidrug-Resistant Staphylococcus aureus in US Meat and PoultryThis recent study looked at the prevalence of Staphylococcus aureus in meat and poultry and determined how many of those samples were resistant to numerous antibiotics. The researchers tested 136 meat and poultry samples from 5 different cities, for a total of 80 different brands from 26 different grocery stores. Samples were collected from Chicago, Washington, DC, Fort Lauderdale, Los Angeles and Flagstaff. They found that contamination was most common with turkey (77%), followed by pork (42%), chicken (41%) and beef (37%). Of these, 96% of the S. aureus were resistant to at least 1 antimicrobial, with 52% being multidrug resistant. The study also suggests that the animals themselves are the

predominant source of the contamination.The researchers acknowledge that while the study demonstrates retail meat and poultry are frequently contaminated with S. aureus, their sample size was not sufficient to accurately estimate prevalence rates in the entire US.

Multidrug-Resistant Staphylococcus aureus in US Meat and PoultryClin Infect Dis. (2011) 52(10): 1227-1230 first published online April 15, 2011 doi:10.1093/cid/cir181

Beneficial effects of a Paleolithic Diet on cardiovascular risk factors in type 2 diabetes: a randomizedcross-over pilot study

This study, from 2009, looked to compare the effects of a Paleolithic diet and a diabetes diet on risk factors for cardiovascular disease in patients with type 2 diabetes not treated with insulin. The study had 13 patients, with an average diabetes duration of 9 years, eat a Paleolithic diet for three months and a Diabetes diet for three months then looked at variables such as changes in weight, waist circumference, serum lipids, C-reactive protein, blood pressure, glycated hemoglobin (HbA1c) as well as plasma glucose and insulin. Researchers found that, compared to the diabetes diet, the Paleolithic diet resulted in lower mean values of HbA1c, triacylglycerol, diastolic blood pressure, BMI and waist circumference and higher mean values of HDL.

Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-overpilot studyCardiovascular Diabetology (2009) 8 (35): published July 16, 2009doi: 10.1186/1475-2840-8-35

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READ

More than a cookbook

You’ll want this book for more than just the recipes! Everyday Paleo (Victory Belt), by Sarah Fragoso, is loaded with photos and has over 100 mouth-watering, Paleo recipes, made with simple ingredients. But it’s so much more than a cookbook. Sarah, an active mother of three boys, draws on her inspiring personal story to show us that eating Paleo can be done by even the busiest of families. The book also contains tips and info to help if you’re struggling to get your kids to eat Paleo, a 30-day family meal plan (complete with shopping list), how to stock your pantry/fridge and workouts to do without a gym. Whether you’re a seasoned Paleo pro, or just starting out, Everyday Paleo is a must-have for any family looking to lead a healthier lifestyle. www.everydaypaleo.com

EAT

Caveman Cookies

Even cavemen enjoyed a treat now and then. Too bad for them Caveman Cookies weren’t around! These incredibly tasty cookies come in three flavors – Original, Tropical and Alpine – and are certified gluten/dairy-free as well as being Paleo friendly. Made with a handful of whole, natural ingredients, these cookies are soft, chewy and delicious. They come in three different bags – small (6 cookies), large (12 cookies) and jumbo (24 cookies) and the added honey acts as a natural preservative, giving them a shelf life of one year. That doesn’t really matter though, they’ll never last that long!www.cavemancookies.com

Snacks You Can Evolve With

If you’re looking for a quick, easy, Paleo-friendly snack on the go – look no further than Gourmet Granolas from Paleo People. These incredibly tasty granolas come in Apple Crisp, Cacao Nut, Banana Nut Crunch and Cappuccino Crunch. They are perfect sprinkled on fruit, enjoyed like cereal or eaten straight from the bag as a snack on the go. Each flavor is chewy with a great mix of flavors and texture. Just be careful – these are so good, eating an entire bag at once is very, very easy to do.

Reviews

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WHAT IS IODINE?Iodine is a trace mineral that is essential for

the synthesis of thyroid hormones Thyroxine and Triiodothyronine and the normal metabolism of cells.

DEFICIENCYWhile the use of iodized salt has almost

completely resolved the issue of iodine deficiency, it still remains a significant problem in countries where iodized salt is not commonly consumed. Deficiency is the leading cause of preventable mental retardation and may lead to goiter and eventually hypothyroidism. It has also been linked by some studies to breast and stomach cancer.

FOOD SOURCESIodized salt is the main source of iodine. Some

of us here at Paleo don’t use regular table salt, so we focus on other whole food sources like seafood (cod, sea bass, haddock); sea vegetables, like kelp; eggs and strawberries. If you eat dairy, yogurt, cow’s milk and mozzarella cheese are also good sources.

The International Council for the Con-trol of Iodine Deficiency Disorders (IC-CIDD), World HealthOrganization (WHO) and UNICEF rec-ommend these daily amounts:

• age 0-7 years, 90mcg;• age 7-12 years, 120mcg;• 13 years and older, 150mcg;• pregnant and lactating women,

200mcg

The current US recommendations are:Adequate Intake for infants is recom-mended at:

110mcg for 0-6 months130mcg for those 7-12 months;the RDA’s for individuals older than one year are:

• 1-8 years, 90mcg;• 9-13 years, 120mcg;• 14 years and older, 150mcg;• Pregnant women, 220mcg;• Lactating women, 290mcg

Recommendations

IODINEThe Essentials

§ 1 MedlinePlus Medical Encyclopedia, A service of the U.S. National Library of Medicine National Institutes of Health; Iodine In Diet; http://www.nlm.nih.gov/medlineplus/ency/article/002421.htm

§ 2 International Council for the Control of Iodine Deficiency Disorders; http://www.iccidd.org/pages/iodine-deficiency/faqs.php

§ 3 Venturi S, Venturi M (April 1999). “Iodide, thyroid and stomach carcinogenesis:

evolutionary story of a primitive antioxidant?”. Eur. J. Endocrinol. 140 (4): 371–2.

§ 4 Oregon State University, Linus Pauling Institute. http://lpi.oregonstate.edu/infocenter/minerals/iodine/

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The Primal Grind is an espresso bar and food shop located inside the Academy of Lions CrossFit gym in Toronto, Ontario. Everything is 100% gluten-free and free of processed sugars. They make their lattes with coconut and almond milk and focus on wholesome ingredients like eggs, walnuts, fruit, cacao and pure vanilla in their food items.

This month we took a few minutes to talk with Freya, one of the owners to find out what inspired them to open Primal Grind and how things are going so far.

Business Spotlight

PM - What inspired you guys to open the first Primal espresso bar?

Freya - Clinton and I have always wanted to open a cafe together. I am a trainer at the Academy of Lions crossfit gym (where the cafe is located) and the owner of the gym, Dhani Oks had always wanted to start something like this. In fact, he had started having grocery items available for clients for some time already and is developing the primal food shop with us as we grow. We hosted Robb Wolf here a few weeks ago when he came to Toronto to do a seminar and he has been very supportive of what we are trying to do. We hope to be a hub for urban primal living in Toronto as well as a resource center for anyone wanting more info.

PM - What are you using to make coffee? Almond milk?

Freya - We use Intelligentsia black cat espresso blend (direct trade) and use unsweetened almond milk and coconut milk for lattes.

PM - In addition to coffee, you guys

also have food. Is all your food Paleo/Primal too? Give me an idea of what kinds of food items you sell.

Freya - We sell cafe treats like chocolate zucchini spice loaf, macaroons, apricot nut balls & banana nut muffins. Everything is made with whole ingredients and they’re all gluten, dairy and processed sugar free (sweetened with fruit or small amounts of organic, raw, local honey) baked by Primal Indulgence ww.primalindulgence.com. We’ve got 100% cacao chocolate bars (no dairy, no sugar, naturally sweet) and we also sell grocery items - grass fed beef, chicken, bison, pork, bacon, coconut flour, olive oil, coconut oil, coconut chips, larabars, beet and rutabaga chips, soups, pesto, mustard, dips, nut butters, deli sausages (ready to eat), pepperettes, organic free range eggs and grass fed beef jerky! All 100% primal/paleo friendly.

PM - Is Primal Indulgence also your company? If not, how it is related to Primal Grind?

Freya - Primal Indulgence is a

sister company....run and owned by a friend and fellow primal eater Kathryn Palmateer.

PM - What’s your most popular drink? What’s your most popular food item?

Freya - Our most popular drink is our almond milk latte (and our earl grey latte is a close second). Favorite food item is chocolate-zucchini spice loaf. Favorite grocery item is probably our beef jerky or our ready to eat sausages.

PM - Now that you’ve opened the bar, what kind of feedback have you gotten? Do you think an espresso bar like this would work in other areas?

Freya - We have been blessed with amazing feedback. Clients have said that our Americanos are great black, our lattes are unique and the treats are shockingly tasty for something so healthy. 80% of our clients are members of the gym right now, so it’s an easy, Paleo knowledgeable environment. We do have a growing amount of walk-

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ins who have given us good feedback and we are working to increase the amount of street passer-by’ers and spread the Primal/Paleo word - one person at a time.

PM - What’s your take on the Paleo/Primal lifestyle? Is it about trying to recapture a caveman’s way of life or is it something else?

Freya - We aren’t trying to re-capture a caveman’s lifestyle. We are evolved, urban livers who want to be as healthy, strong and happy as possible and believe that these real, unprocessed foods are the best fuel for our busy lifestyles. We are located in a gym with no machines...just ropes, kettlebells, pull-up bars, tractor tires and barbells. We don’t believe in fitness, or boring work-outs. We want people to sleep more, work less, play more and eat more (and feel and look better as a consequence). We are definitely not claiming to be re-creating a caveman’s lifestyle as I’m pretty sure cavemen didn’t use espresso machines, bake muffins or drink lattes. What we are doing is making real, simple, satisfying foods available and easy to access. We don’t force this way of life on any of our clients but we hope to make it easier for people who are interested or curious in giving it a try!

For more information or to contact Primal Grind, visit them online at www.theprimalgrind.com.

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By Peggy Emch, The Primal Parent

Spring is finally here and as the sun brings energy to all living things, chickens start producing eggs with golden yolks and cows lay off the hay to graze on bright green grass. Local farmers bring fresh produce and meats to our neighborhoods, and we bring spring’s plenty to our families. This is the season to ignite lifelong interest in the foods we eat by showing our kids where food comes from and how we prepare it. Tactile experience will stick with kids as they venture from our carefully selected meal plans and enter the great wide world of unhealthy food choices.

While it is important to give kids the best nutrition in their formative years, lifelong dedication is what we ultimately aim for. We can achieve this by getting them involved. Head out to the farmer’s market on a warm weekend and let kids pick out their favorite fruits. Ask the farmers when they give tours where kids can see the diet of real animals on pasture. They will never forget the sight of lazy cows grazing on bright green pastures. Have a picnic at the farm to create good memories of the farm and healthy animals. While you’re there let the kids gather some fruits, vegetables and fresh eggs.

With bags in hand, keep the momentum going in the kitchen. Invite kids to help with the preparation of the food you just brought home. Kids love to feel involved and they thrive on being needed. Give them a job to do and set up healthy associations with cooking. In time, you’ll pass on everything you know about the paleo diet. Be sure to tread lightly though; while some kids love helping out in the kitchen, others just want to go off and do their own thing. Forcing kids can incite some pretty nasty associations so we’ve got to carefully judge their interest.There are so many tasks that kids can do, it’s not too difficult to find ones

to suit each individual. Giving kids a job in the kitchen helps them learn. Handing food from the fridge shows them which foods go into each meal so that they know exactly what makes them so healthy.

• Stirring sauces is just fun!

• Pressing the button on the blender shows them how whole foods are transformed into delicious dishes.

• Garnishing with carrots or beets adds a colorful, artistic flare to the meal.

• Measuring and pouring ingredients is a challenge of dexterity for little hands.

• Taste testing sweet and salty, raw and cooked, bitter and sour exhibits the contrasts of ingredients.

Things to remember:

• Have fun. Positive associations are the prescription for belief and belief is the key to lifelong commitment.

• Be positive. You don’t really need their help. Don’t worry if they aren’t doing much. Just having them in the kitchen while you create a positive ambiance will leave a lasting impression.

• Teach. While you’ve got their attention, take the opportunity to explain how various foods make you feel, what they’re good for, and where they come from.

• Praise. Encourage kids to help in any way they can and let them know when they’ve done a good job or have come up with a creative cooking idea.

Peggy began studying Paleo nutrition and fitness in 2005. After watching her own health transform, she brought the principles into her home and has since been working to define a modern parenting theory, rooted in the philosophy of our Paleolithic past. In addition to being a parent, Peggy is also a teacher and philosopher, with degrees in mathematics and philosophy from the University of Colorado.

You can find her articles and insight on the popular parenting blog, theprimalparent.com

Paleo Kids

18 Paleo Magazine May 2011

According to the USDA, the number of farmers markets in the U.S. has grown from just 1,755 in 1994 to over 6,130 in 2010, and almost 75% of these new markets have been established in the last 10 years.

There has also been explosive growth in the number of Community Supported Agriculture operations (CSAs), growing from only two in the mid-1980’s to almost 3,400 in 2009.

So what’s driving this interest in locally grown food, resulting in just over $1 billion in market sales in 2005? When asked, most people site the availability of high quality fresh fruits and vegetables, support for local farmers/businesses and variety as the top reasons for seeking out their local market or CSA. And consumer demand continues to be on the rise, with individuals willing to make the extra effort for quality produce. A 2006 study of U.S. adults by Colorado State University found that the number of people that got their fresh produce at a supermarket or warehouse club was on the decline, while those that used farmers markets and CSAs were on a steady increase.

Recognizing the demand for quality produce and the health benefits that come with it, national foundations and local governments are teaming up, creating pilot programs to increase access to fresh, healthy food at farmers markets for low income families. These programs are structured to improve purchasing power, matching and expanding on funding already available through existing programs like the Supplemental Nutrition Assistance Program (SNAP), the Special Supplemental Nutrition Program for Women, Infants and Children Farmers Market Nutrition Program (WIC FMNP) and the Senior Farmers Market Nutrition Program (SFMNP). These programs not only help low income families purchase more nutrient-dense foods, but also increase the revenue for local farmers.

With spring finally here, markets are starting to open and CSAs are ramping up. If you’ve never visited a farmers market, are unsure what to look for or just want know how to save even more money, we give you our annual Farmer’s Market Buyer’s guide. The tips, suggestions and resources will help you save money, have more fun shopping and hopefully cultivate some new relationships in the process.

BUYERS GUIDEFarmers Market

Paleo Magazine May 2011 19

1. Take your time. Shopping at a farmers market should be a slow, deliberate experience. Taking a Saturday morning to relax, talk with friends and vendors while buying amazingly fresh food should be savored, not rushed. Plus you’re less likely to miss something.

2. Timing can be everything. If you’re after the best selection, get to the market early. If you’re looking for the best deals, get there late.

3. Don’t be afraid to try new things. Just about every market has a veggie or fruit that you may not recognize, don’t know how to cook or have never tried. Part of the fun is bringing home something new and different!

4. Ask, ask, ask. If you do find something new to try, ask the farmer how they like to prepare it. Asking them specifically how they like to eat it will not only give you a new recipe (or recipes) but a better chance of preparing it in a way you’ll like.

5. Bring bags. Rather than relying on the thin plastic bags most vendors offer, bring your own canvas or nylon bags. To keep your hands free, bring a backpack.

6. Build relationships. By getting to

know the vendors you can usually enjoy some great deals, especially as the friendship builds. Plus you get a new friend, and who doesn’t like more friends?

7. Barter. Most farmers at a market are from small farms, and like most small business owners, are always on the lookout for ways to save money. By offering them a service that you specialize in, you may be able to score some free veggies.

8. Buy in bulk. Like everywhere else, buying in bulk can save you money. Try this trick; offer the vendor a set amount of money and let them decide what to give you. (“What will you give me for $20?”) By letting the producer decide what to give you, you may get a better deal and the better pick of the available produce than if you just asked for “x” lbs of something.

9. Haggle, but don’t be pushy. Most vendors want to give you a good deal, but also want to develop relationships whenever possible. Don’t insult by pushing too hard on price. Instead, focus on developing a long term relationship, and you’ll most likely save more money in the long run. (See #6)

10. Inspect before you buy. Most markets are held outside. Be sure to check the quality of the produce before buying it, especially if you’re shopping at the end of a hot summer day.

10 Tips to get the most out of your farmers market experience

Women, Infants and Children (WIC)

– Farmers Market Nutrition Program

Who can apply? Women, infants (over 4 months old) and children that have either been certified to receive WIC benefits or are on a WIC waiting list are eligible.

Where is it? This program is usually operated through the state agriculture or health departments. It currently operates in 45 states. For contacts in your state visit

www.fns.usda.gov/wic/Contacts/farm.HTM

What food can I buy? You can buy a variety of fresh, locally grown produce and herbs with FMNP coupons. State agencies can also limit sales to foods grown in-state to encourage the support of local farmers.

More information http://www.fns.usda.gov/wic/FMNP/FMNPfaqs.htm

Farmers Market

20 Paleo Magazine May 2011

10 Questions to ask your farmer

*Try to ask questions when the vendor isn’t busy with other customers - you’re more likely to get a complete answer. And, if you don’t get an answer you like, say “thank you” and move on. It’s not the time or place to try and change their practices.

1. What’s your name?2. Where’s your farm located?3. When was this picked?4. Can you recommend any recipes?5. What do you use for pest control?6. What do you use for fertilizer?7. Are the eggs free range? (Follow up question – what’s your definition of “free range”?)8. Can I try a sample?9. How should I store this?10. Do you grow any heirloom varieties?

Finding a market near you

o USDA Farmers Market Search http://apps.ams.usda.gov/FarmersMarkets/

Fresh food informationo Find out what’s in season in your areahttp://www.sustainabletable.org/shop/seasonal/

o International Maximum Residue Level Database http://www.mrldatabase.com defaultcfm?cache=102711

o What’s On My Food? A searchable database of pesticide food residue datahttp://www.whatsonmyfood.com/index.jsp

o Local Harvest – Find markets, farms and other sources of sustainably grown food in your areahttp://www.localharvest.org/

o Seasonality charts by statehttp://www.fieldtoplate.com/guide.php

International ResourcesAustralian Farmers’ Markets Associationhttp://www.farmersmarkets.org.au/Farmers Market Canadahttp://www.farmersmarketscanada.ca/UK Farmers Marketshttp://www.farma.org.uk/

Senior Farmers Market Nutrition ProgramWho Can Apply? Low income seniors are generally individuals at least 60 years old with a household income of no more than 185% of federal poverty level. Some states may accept proof of participation or enrollment in another means-tested program for eligibility.

Where/When Is It? This program is usually operated through state agriculture or health departments. It currently operates in 49 states. Benefits are provided during harvest season.

For contacts in your state, visit www.fns.usda.gov/wic/SeniorFMNP/SFMNPcontacts.htm

What Food Can I Buy? You can buy a variety of fresh, locally grown produce, herbs and honey. State agencies can also limit sales to foods grown in-state to encourage the support of local farmers. There are also some limitations on foods that can be purchased.

More information http://www.fns.usda.gov/wic/SeniorFMNP/SFMNPmenu.htm

Ad creative by SQN Communications | sqncommunications.com | 703.737.6300

Market Value

LEARN MORE AT: FarmersMarketCoalition.org

Farmers markets are more than meets the eye.Shopping at a farmers market is more than a simple transaction. It’s a way to build your community, meet your neighbors, and learn about your food. It’s also a good value for your wallet. Research shows that produce at farmers markets is often less expensive than at food retailers. Government nutrition programs also support farmers market purchases for low income seniors, families, and children.

Farmers markets yield big dividends for everyone.

Paleo Magazine May 2011 21

Ad creative by SQN Communications | sqncommunications.com | 703.737.6300

Market Value

LEARN MORE AT: FarmersMarketCoalition.org

Farmers markets are more than meets the eye.Shopping at a farmers market is more than a simple transaction. It’s a way to build your community, meet your neighbors, and learn about your food. It’s also a good value for your wallet. Research shows that produce at farmers markets is often less expensive than at food retailers. Government nutrition programs also support farmers market purchases for low income seniors, families, and children.

Farmers markets yield big dividends for everyone.

22 Paleo Magazine May 2011

Beginner’s Guide to Paleo“Enter the paleo diet. Now we have a meal plan that is actually grounded with the true definition of a diet.”

Typically, when one thinks of being on a diet and what that

entails, visions of boring salads and dry flavorless chicken breast run through your head. The word “diet”itself has come to be synonymous with the idea of deprivation and hardship. This is a far cry from its real meaning, which is merely the food which an animal or person eats on a regular basis.

Enter the paleo diet. Now we have a meal plan that is actually grounded with the true definition of a diet. This isn’t a two week gimmick encouraging you to gulp down gag-inducing shakes in order to lose a few pounds. The paleo diet is the original human diet, based upon foods that are evolutionarily appropriate for people to eat, and geared towards maximizing health, not necessarily weight loss. Indeed, the theory of evolution and natural selection is central to this concept.

The main premise of the paleo diet centers around the idea that the average human body hasn’t yet sufficiently adapted to eating foods that became available with the invention of agriculture 10,000 years ago. This lack of full adaptation is much more significant with regard to industrial food products developed within only the last century. Due to eating foods that exist outside of our ancestral

dietary menu, people now deal with chronic “diseases of civilization”like heart disease, diabetes, and obesity.

In a nutshell, it consists of the types of foods available to hunter-gatherer people during the paleolithic period of history. This would include food like fish, game and other lean meats, vegetables, fruit, nuts, and tubers. Essentially eat plenty of animal protein and vegetables. What this doesn’t include is bread, grains, legumes, refined sugars, seed oils, and industrially processed junk food.

A common rebuttal to this concept is that cave men lived short and brutish lives, so why would one want to emulate their diet. This argument always rears its head at some point and it’s a shame, because it is based on a glaring misconception. The idea that ancient humans lived only an average of 30-40 years is not particularly enlightening. The high rate of infant mortality and adolescent death due to accidents or predation (which is common for most animals living in the wild) radically skews the average lifespan to a younger age.1 In actuality, most humans could expect to live a decently long and robust life if they managed

Paleo Magazine May 2011 23

to make it out of adolescence.

There is no evidence suggesting that hunter-gatherers suffered from debilitating diseases like diabetes or cancer. In fact, European explorers making first contact with American Great Plains tribes were astonished by their amazing physicality and health.2 Meanwhile, extant populations of hunter-gatherers and horticulturists like the Kitavans, Maasai, and !Kung still demonstrate remarkable levels of vitality. 3 What do all of these cultures have in common? A reliance on traditional food gathering and preparation methods.

While bread and grains are often referred to as the “staff of life”it begs the question “how did human life exist before the invention of bread?” Quite well it seems, based on the fossil and anthropological evidence. So, why are grains so bad and why did humans eat them despite their negative qualities?

From an evolutionary standpoint, agriculture and its products (like bread) were just another tool. Growing food crops was a clever way to survive periods where more traditional foods were in short supply. However, this practice was not without their drawbacks. Unlike fruiting plants which offer up their seeds in a nice tasty package for animals to help disperse, grains (like corn and wheat) don’t display any traits suggesting they want their reproductive parts to be eaten.

On the contrary,

they have

evolved a multitude of mechanisms with the purpose of discouraging or preventing the digestion of their seeds. Plants don’t have teeth or claws like animals. Instead, they have defensive proteins called lectins. These proteins are especially resistant to being broken down through a wide range of temperatures and animal enzymes. Wheat germ agglutinin, a lectin found in wheat, is normally intended as a defense against insects, but is suspected of causing significant harm to humans as well.

Gluten, is of course is a much more well-known protein which has been definitively implicated in celiac disease. The averse reaction to gluten by celiacs causes damage to the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. Another facet of this intestinal damage is the condition called “leaky gut” where the disruption of tight junctions between your intestinal microvilli leads to hyperpermeability.

This condition is theorized to be related to the development of various autoimmune and inflammatory diseases like type 1 diabetes, asthma, and inflammatory bowel disease. There is some evidence that leaky gut can be induced in non-celiac individuals due to some form of gluten intolerance, but this research is on-going.

Another lovely compound that grains, legumes, and nuts contain is something called phytate. Phytate is a non-digestible substance (for humans) that chelates and thus makes

unabsorbable important

minerals like zinc, iron,

calcium and

magnesium. There are various traditional methods for reducing the amount of phytates in these foods, like soaking and cooking, though they aren’t 100% effective. Therefore, if your diet relies on these types of foods extensively, you’ll likely have issues with obtaining enough of those essential minerals.

A more recent and unexpected factor in the modern assault on our bodies is the risk that seed oils pose to human health. As a result of years of government vilification of saturated fats and animal products (which has proven to be largely unfounded), polyunsaturated fatty acids like those found in seed or vegetable oils have become pervasive within our diet. Extolled as supremely beneficial to cardiovascular health, canola and soybean oils have dramatically replaced traditional fats like butter and lard.

The unintended side-effect of this switch is that the standard diet has become inundated with copious amounts of omega-6 fatty acids like linoleic acid. While instrumental in various essential inflammatory processes in the human body, a completely lopsided ratio like 10:1 or 20:1 versus it’s counterpart omega-3’s (found in fish oil) is proving to be very detrimental. The ancestral norm would have been something closer to a 1:1 or 2:1 ratio of omega-6 to omega-3. Since both of these fatty acid groups share common enzymatic pathways, the pro-inflammatory omega 6’s dominate the body’s tissues and lead to runaway levels of systemic inflammation.

On the sweeter side of things we have refined sugar, the sweet tooth’s kryptonite. Ever since humans first tasted fruit, we’ve undoubtedly lusted after the sugar it contained. Whereas in paleolithic times, fruit would have been available for only a limited time throughout the year, now it can be had 24 hours a day in your local super market and in larger and sweeter varieties. Additionally, the constituent components of the sugars that fruit

and cane plants contain have been isolated to form industrial refined

sugars like high-fructose corn

24 Paleo Magazine May 2011

E n c o u r a g e d F o o d s :

• Fresh, lean meat (preferably grass-fed, pastured)

• Wild fish & shellfish• Healthy fats (avocados,

olive oil, coconut oil, nut butters)

• Eggs (preferably free-range, organic)

• Fresh fruit & vegetables

• Nuts & seeds• Fresh & dried herbs/

spices

Foods to Avoid

• Dairy• Cereal grains• Cereal grain-like seeds

(Amaranth, Buckwheat, Quinoa)

• Highly processed foods• Legumes• Processed meats• Starchy tubers

(potatoes, cassava)• Soft drinks & fruit

juices• Sweets/sugars

RESOURCES(Books, Websites, Blogs)

Books

o The Paleo Solution by Robb Wolf

o The Paleo Diet by Dr. Loren Cordain

o The Primal Blueprint by Mark Sisson

o Everyday Paleo by Sarah Fragoso

Websites

o www.balancedbites.com

o www.everydaypaleo.com

o www.marksdailyapple.com

o www.naturallyengineered.com

o www.primal-palate.com

o www.robbwolf.com

o www.thepaleodiet.com

o www.theprimalparent.com

David Csonka is a blogger and natural health enthusiast living in Denver, Colorado. His blog naturallyengi-neered.com covers topics ranging from evolutionary diets to barefoot running and natural movement. He attended the Florida State Univer-sity where he graduated with a bach-elors and masters degree in Informa-tion Science. His interests include running and exercising outdoors, hiking, exploring, and capturing the natural world through the lens of his camera.

E n c o u r a g e d F o o d s :D e p e n d i n g o n t h e “ s c h o o l o f t h o u g h t ” , t h e r e a r e s o m e d i f f e r e n c e s i n f o o d s t h a t a r e e n c o u r a g e d / d i s c o u r a g e d o n a P a l e o d i e t . W h i l e i t i s i m p o r t a n t f o r i n d i v i d u a l s t o e x p l o r e t h o s e d i f f e r e n c e s , t h e r e i s s o m e c o m m o n g r o u n d .

This list represents the basic framework of a Paleo diet.

syrup.

According to the U.S. Department of Agriculture, sugar consumption in 1999 was 158 pounds per person. 4 The result of this barrage of sugar in the human diet are extraordinary levels of obesity and diabetes. Indeed, adult-onset diabetes might need to be reclassified since so many children are now being diagnosed with the disease. One of the more obvious culprits are the soft drinks which have gradually replaced water or other more nutritious drinks as the beverage of choice for children.

Plant-based foods aren’t the only thing that gets scrutinized in the paleo diet. Dairy has also been singled out as a problematic food group, creating gastrointestinal distress for many people. While the ability to retain the use of lactate into adulthood in order

to digest milk was a useful adaptation by migrating paleolithic humans, not all population groups developed this trait. It is estimated that 75% of adults worldwide show some decrease in lactase utilization during adulthood. Fermented dairy or products such as butter will likely be better tolerated

due to far lower levels of lactose, but if symptoms persist then dairy should probably be limited in your diet.

These guidelines are the concepts which most paleo practitioners generally agree upon. However, there isn’t an official canon from which to

Continued on pg 33

Paleo Magazine May 2011 25

Continued on pg 33

By Kristin Wartman

Animal fats, long deemed the villain of the

nutrition world, have been blamed for everything from clogged arteries, elevated cholesterol, heart attacks, cancer, diabetes, and obesity — but the evidence that saturated fats do indeed cause any of these health concerns is scant. Unfortunately for the American people, the years of advice to eat a low-fat diet has backfired — resulting in the unprecedented rates of obesity, diabetes, cancer, and heart disease we see today.

Animal products were the primary source of food that our hunter-gatherer ancestors thrived on — in fact, these were often the only foods available in the form of wild game or fish and seafood. Our ancestors’ diet was based on these animal foods as well as foraged vegetables, fruits, nuts, and other plant materials in their unadulterated form. This is the way we ate for some 200,000 years and it has only been the last 10,000 that we’ve switched to an agrarian diet based more on the starchy seeds of cultivated grasses.

While the advent of agriculture forever changed our diets, Americans still consumed a largely whole foods diet high in saturated animal fats. We continued to eat animal products in their full-fat and whole form until about the turn of the century but they were soon replaced with highly processed and refined foods. Between 1900 and 1950, the use of margarine quadrupled, the use of vegetable oils tripled and egg consumption

declined by half. After World War II, hydrogenated oils or trans-fats became commonplace. Around this time, scientists were trying to determine what could account for the steep rise in heart disease, which at the turn of the century, accounted for less than 10 percent of all deaths but by 1950 rose to 30 percent1. Scientists concluded that saturated fats caused heart disease and thus the lipid hypothesis was developed. This newfound theory prompted government and medical establishments to promote low-fat alternatives to traditional fats — like using margarine instead of butter, or soybean oil instead of lard.

Meanwhile, after more than 50 years of following this advice, heart disease is the leading cause of death in the U.S., claiming more than 600,000 lives every year.

But if saturated fats were the cause of heart disease, wouldn’ t the rates be steadily declining as Americans obediently switched to low-fat and fat free products? What accounts for this disconnect?

There is a body of research now that suggests the lipid hypothesis is faulty and that the addition of processed oils, refined flour, sugar and chemical additives to the food supply are really what accounts for obesity and its related risks of heart disease, diabetes and cancer. A study completed this

year and reported in the American Journal of Clinical Nutrition2 found that, “ There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease or coronary vascular

disease.” And in the current issue of the Journal of the World Public Health Nutrition Association3, there is a report attributing the rise in obesity and diabetes to the “ ultra-processing” of foods rather than the food items themselves. The author, Professor Carlos Monteir, writes, “The most important factor now, when considering food, nutrition and public health, is not nutrients, and is not foods, so much as what is done to foodstuffs and the nutrients originally contained in them, before they are purchased and consumed. That is to say, the big issue is food processing—or, to be more precise, the nature, extent and purpose of processing, and what happens to food and to us as a result of processing.”

Prior to the 1900s, humans were not eating much of what is commonly eaten now simply because it didn’t exist. Human beings have never eaten the combination of refined carbohydrates, refined sugars, trans-fats, additives, chemicals, antibiotics, or artificial bovine growth hormones that most Americans are eating today. Instead our ancestors were eating unadulterated, wild, organic (by default) animal fats.

This is why it’ s essential that we eat animals that were raised as close to their natural state as possible — which means, cattle raised on grass, pastured pigs, chicken, eggs, and wild seafood

Animal Fats

26 Paleo Magazine May 2011

or game. There are great differences between these versions of animal foods and the industrial-produced variety, which are laced with antibiotics, growth hormones, as well as pesticide residue from the animal’ s unnatural diet of grains.

The actual composition of animal products produced close to their natural state is much different than their industrial counterparts. For example, a 2007 study completed by Mother Earth News4 found that chickens raised on pasture produced far more nutritious eggs than those produced on a factory farm. According to the study, the pastured eggs had one-third less cholesterol, one-fourth less saturated fat, two-thirds more vitamin A, two times more omega-3 fatty acids, three times more vitamin E, and seven times more beta carotene. And according to studies compiled at EatWild.com, grass-fed meat contains two to four times the amount of omega-3 fatty acids and four times the amount of vitamin E. Meat and dairy products from grass-fed ruminants are also the richest known source of conjugated linoleic acid or CLA. CLA is a potent anticancer fatty acid and is found primarily in the milk, meat, and butterfat of animals raised on pasture. It also prevents heart disease, builds lean muscle, and aids in weight loss. When ruminants are raised on fresh pasture alone, their products contain three to five times more CLA than products from animals fed conventional diets.

Butterfat — perhaps the most demonized fat of all is actually a health-promoting food when produced properly. Grass-fed butter, rich in CLA also contains lauric acid, a conditionally essential acid since it is only found in milk products and is not produced in the liver like other saturated fats. It must be obtained from one of two sources, butterfat or

coconut oil. Lauric acid is crucial to our bodies because it is antimicrobial, antitumor, and supports our immune system. In addition, butter is the only source of butyric acid, which has antifungal and antitumor effects. Grass-fed butter is also high in vitamins A and D and contains omega-3 fatty acids.

And what about pork products, another scourge of the conventional nutrition world? Pastured pork contains CLA, omega-3 fatty acids, and beta-carotene, and lard is rich in monounsaturated fat, the kind that lowers LDL (or “ bad” cholesterol). This brings me to another important fact that is often left out of the conversation on fats: all fats are a blend of saturated, monounsaturated, and polyunsaturated fatty acids. The

idea that foods are just one of these three is a prevalent misunderstanding. For example, only half the fat in beef is unsaturated — it contains a combination of saturated, monounsaturated, and polyunsaturated fatty acids. Lard, while dependent on what the pig ate, is mostly unsaturated fatty acids as is chicken fat. Vegetables

and fish also contain a mix of fatty acids. The simplifying of fats is inaccurate and does a disservice to gaining a true understanding of how fats work in our bodies.

And why are fats so important? Besides being delicious and making our foods taste good, they are absolutely necessary for optimal health. Without fats, the

body cannot absorb the fat-soluble vitamins A, D, E, and K. Digestion is impossible without fats since fats stimulate the production of bile acids, and cell membranes, which are made of fats,control the muscles of the gastrointestinal tract. Fats are also crucial to brain function and mental health. Studies have found that people suffering from depression are often deficient in omega-3 fatty acids and some researchers implicate omega-3 deficiencies in learning disabilities and attention deficit disorder. And most surprising of all to many convinced of the lipid hypothesis, the heart muscle prefers saturated fat for fuel and thus the fat around our hearts is comprised mostly of saturated fatty acids, which are required or proper heart function.5

And if you’ re still a believer in the lipid hypothesis, there’ s one remaining fact that cannot be disputed: pre-industrial societies all around the world valued the nutrient- density of animal foods, be it from the sea or land. They valued these foods so highly because they instinctively knew they kept them healthy and strong and were needed to produce healthy babies and children. These groups were also relatively free of the

Kristin Wartman is a food writer living in Brook-lyn. She has a Masters in Literature from UC San-ta Cruz and is a Certified Nutrition Educator. She is interested in the intersections of food, health, politics, and culture. You can read more of her writing at kristinwartman.wordpress.com. Continued on pg. 33

Paleo Magazine May 2011 27

Chard, or Swiss chard as it’s common-ly known, is a descendent of the sea beet and belongs to the chenopod fam-ily – which also includes beets, spinach and quinoa. The leaves are dark green and the stalks can be red, white, yellow or green. While it is an excellent source of Vitamin K, Manganese, Magnesium, Vitamin A, Vitamin C, Vitamin E, Potas-sium, Fiber and Iron, it also contains oxalates which can affect the body’s ability to absorb calcium and potential-ly lead to kidney stones in individuals prone to kidney stones.

SELECTING

Leaves should be dark green with no browning or yellowing and should not look wilted. Stalks should look firm and crisp with vivid colors. While it’s avail-able throughout the year, its peak sea-son is June through August.

STORING

Don’t wash chard prior to storing it as it encourages spoilage. Store in the refrigerator in a sealed plastic bag for up to 3-5 days. Leaves can also be blanched and stored in the freezer.

HOW TO USE IT

Rinse under cold water and remove any areas of the leaves that are brown or slimy. Cut the leaves from the stems. Most people eat just the leaves. However you can also eat the stems, though they can be tough and fibrous. If you want to try the stems, some sug-gest eating the white colored stems as they tend to be more tender.

EAT IT

Chard is incredibly versatile and can be eaten raw, sauteed or steamed.

Chard

Leaves can be used in soups and sal-ads and they are thick enough to make a good wrap. Try boiling in a large pot of water for 2-3 minutes – this can help bring out the sweeter taste from the chard as well as decrease the oxalic acid content by as much as 50%. *Note: don’t cook chard in an aluminum pot, the oxalates will react with the metal causing your pot to discolor.

in season

28 Paleo Magazine May 2011

AsparagusAsparagus is a member of the lily family, which also

includes onions leeks and garlic.

This nutrient-dense food can grow 10” in a 24-hour period

and depending on the temperature, may need to be

picked every 24 hours.

Among other nutrients, asparagus is an excellent source

of Vitamin K, Folate, Vitamin C and Vitamin A (in the form

of beta-carotene). Incredibly versatile, it can be boiled,

sauteed, steamed,roasted, grilled, used in a stir fry or

eaten raw.

HOW TO SELECT & STORE

Look for firm, straight, dark green spears with tightly

closed tips. If you notice ridges in the stems and/or a dull

green color, pass as those indicate old age.

To store, trim the stems about 1/2-inch and stand them

up in a mason jar with about 1-inch of water. Cover with a

plastic bag and keep in the refrigerator for 2-3 days. You

can also wrap the bases with a damp paper towel, put

them in a plastic bag and refrigerate. Our favorite?

Buy it fresh at a farmers’ market and use it that day!

PREP & COOKING

Prepping asparagus is incredibly easy. Simply rinse thor-

oughly, then hold each stalk with both hands, about two

inches from the tip and end and gently bend until it snaps.

Be aware that asparagus can go from perfectly done to

way overdone quickly! Try standing the asparagus in

three inches of boiling water, cover and cook for about 8

minutes, or until the tips are tender.

The great thing about this method is that it cooks the

thicker base while simply steaming the more tender tips.

TRY THIS• Save the tough, discarded ends that you break off to use

in home-made soup stocks

• Toss asparagus with olive oil & sprinkle with coarse Celtic

sea salt and roast in a 425-degree oven for 15 minutes

• Toss with coconut oil, fine Celtic sea salt, freshly ground

pepper and sesame seeds and grill or oven roast

• Add sauteed asparagus tips to an omelet with diced ham

and some shredded grass-fed, organic cheddar cheese

• Add asparagus tips to a stir-fry with wild shrimp, bok choy,

green onions and carrots

in season

Paleo Magazine May 2011 29

TRY THIS• Save the tough, discarded ends that you break off to use

in home-made soup stocks

• Toss asparagus with olive oil & sprinkle with coarse Celtic

sea salt and roast in a 425-degree oven for 15 minutes

• Toss with coconut oil, fine Celtic sea salt, freshly ground

pepper and sesame seeds and grill or oven roast

• Add sauteed asparagus tips to an omelet with diced ham

and some shredded grass-fed, organic cheddar cheese

• Add asparagus tips to a stir-fry with wild shrimp, bok choy,

green onions and carrots

30 Paleo Magazine May 2011

According to the Worldwatch Institute, factory farming systems produce 74% of the world’s poultry products, 50% of all pork, 43% of beef and 68% of eggs. These factory farms, called AFOs or CAFOs, hold large numbers of animals in small spaces and typically utilize antibiotics to promote faster growth and to compensate for the unsanitary conditions the animals are raised in1. An estimated two-thirds of cattle raised in the US are also injected with growth hormones.2

The US Environmental Protection Agency defines an Animal Feeding Operation (AFO) as an agricultural operation that “congregates animals, feed, manure and urine, dead animals, and production operations on a small land area. Feed is brought to the animals rather than the animals grazing or otherwise seeking feed in pastures, fields or on rangeland.” The operation is defined as a Concentrated Animal Feeding Operation (CAFO) by the EPA if it meets the criteria of an AFO and meets one or more of the Regulatory Definitions of Large CAFOs, Medium CAFO and Small CAFOs.

CAFOs have been shown to have negative impacts not only on the health of the animals being raised, but also on the environment, the economic health of the community the CAFO is located in, the health of workers, and the mental health and over-all quality of life of those living in close proximity to large-scale CAFOs.3 Adding to this are studies that have demonstrated the potential negative human health effects of antibiotic-resistant bacteria resulting from the overuse of antibiotics in CAFOs.4 These studies have found strains of these bacteria on the meat at a retail level, as well as in the air as far as 150m downwind from factory farms.5,6,7

So what can you do? Stop buying meat from factory farms and support local farmers who raise their livestock on pasture their entire lives and actively promote the welfare of their animals

Grass-Fed Meat

and the health of the land. By visiting your local farmers’ market or health food store, you can find farmers in your area that raise grass-fed meat without the use of antibiotics or growth hormones. If you don’t have any farmers in your local area, companies like U.S. Wellness Meats (www.grasslandbeef.com) specialize in shipping grass-fed meat all over the US.

Grass-fed meats are healthier than their grain-fed, antibiotic filled, growth hormone injected counterparts and are less likely to contain harmful bacteria. According to Eatwild.com, a popular website that provides information on the benefits of raising animals on pasture and a database of local farms

that sell grass-fed products, pastured meats are richer in antioxidants and offer more “good” fats and fewer “bad” fats. Grass-fed cattle have also been shown to have fewer E. coli, and the E. coli they did have was more likely to be killed by the natural acidity of our digestive tract.

While grass-fed meat is more expensive initially than CAFO raised grain-fed meat, you can make it much more economical by purchasing in bulk. The meat buyer’s guide on the following pages will give you tips and suggestions when buying your meat in bulk, as well as helping you determine the best cuts.

Happy “hunting”!

Paleo Magazine May 2011 31

To estimate the cost of buying

directly from a farmer, consider the

following:

1. How much does the animal itself cost? Many producers estimate costs on the weight of the animal’s carcass before it is cut into packaged meats—called the “carcass weight” or “hanging weight.” Some producers charge based on the live weight of the animal. Be sure to ask the producer how you will be charged. Prices may vary widely depending on the animal.

2. How much is the processing? This cost depends on the types of cuts you

request, the amount of further process-ing requested (such as bacon or jerky), and type of packaging. For example, it is less expensive to leave roasts whole than it is to process them into tender-ized steaks, ground beef patties, or stir-fry beef. Also, it is generally less expensive to wrap your meat in freezer paper than it is to have it vacuum-packaged.

3. If needed, what does storage or delivery cost? If you are unable to pick up all of your meat at once, you may be charged for freezer storage. Or, if your meat is to be delivered or shipped, be

sure to ask how much extra the servi-will cost.

4. Do you need to invest in a freezer? As a general guide, 50 pounds of meat will fit in about 2.25 cu.ft. of cooler/freezer space. Meat from one-eighth of a typical beef will weigh roughly 50-60 pounds and meat from one-half of a typical hog will weigh roughly 60-70 pounds. The empty freezer compartment of a new, average-size, home refrigerator is about 4.8 cu.ft. Some meat processors will store meat for you in their walk-in freezers for a monthly fee of $5 to $10.

How Much Do I Get?

Meat from a typical half beef (from a 1,000-1,200 lb live animal) consists of approximately:

14 T-Bone steaks (3/4” thick)8 Sirloin steaks (3/4”)2 Sirloin tip roasts (3lbs)4 Arm roasts (3lbs)8 Packages of stew beef (1lb)4 Packages of soup bones (1.5lbs)

14 Rib steaks (3/4”)8 Round steaks (3/4”)6 Chuck roasts (4lbs)2 Rump roasts (3lbs)4 Packages of short ribs (1.5lbs)80-100 lbs Ground beef

Determining how much meat you can expect to take home

Use the following calculation:Live Weight x Dressing Percentage x Carcass Cutting Yield =

Pounds of Meat

Definitions:Dressing Percentage

– the percentage of live weight that remains as carcass weightCarcass Cutting Yield

– the percentage of carcass weight that remains as usable meat

Cost of buying meat directly from producers

Meat from a typical half hog (from a 250-270 lb live animal) consists of approximately:

12-14 lbs Pork chops2 Packages of spare ribs (1.5lbs)3 Shoulder roasts (4lbs)2 Smoked hocks (0.75lb)6-10 lbs ground pork and/or ground sausage1 Ham (15-18 lbs; can be cut

smaller)8-10 lbs Bacon

“Information provided courtesy of the Beef and Pork Whole Animal Buying Guide, published by the Small Meat Processors Working Group, Iowa State University, University Extension, April 2009”

Average Dressing Percentages:

61% Beef cattle

59% Dairy steers

72% Hogs

Grass-Fed Meat

32 Paleo Magazine May 2011

References1 Union of Concerned Scientists. “Hogging it!:

Estimates of Antibiotic Abuse in Livestock “. UCS, 2001

2. Janet Raloff, “Hormones: Here’s the Beef: Environmental Concerns Reemerge over Steroids Given to Livestock,” Science News 161, No 1 ( January 5, 2002): 10

3.Community Health and Socioeconomic Issues Surrounding Concentrated Animal Feeding Operations Environ Health Perspect. 2007 February; 115(2): 317-

320 published online November 14, 2006 doi: 10.1289/ehp.8836

4 The Potential Role of Concentrated Animal Feeding Operations in Infectious Disease Epidemics and Antibiotic Resistance Environ Health Perspect. 2007 February; 115(2): 313-316 Published online November 14, 2006 doi: 10.1289/ehp.8837

5 Multidrug-Resistant Staphylococcus aureus in US Meat and Poultry Clin Infect Dis. (2011) 52(10): 1227-1230 first published online April 15, 2011 doi:10.1093/cid/cir181

6 Airborne Multidrug-Resistant Bacteria Isolated from a Concentrated Swine Feeding Operation Environ Health Perspect. 2005 February; 113(2): 137-142 Published online November 22, 2004

dio: 10.1289/ehp.7473

7 Isolation of Antibiotic-Resistant Bacteria from the Air Plume Downwind of a Swine Confined or Concentrated Animal Feeding Operation Environ Health Perspect. 2006 July; 114(7): 1032-1037 Published online March 27, 2006 doi: 10.1289/ehp.8910

1. ChuckThis is the animals shoulder. Because an animal uses these shoulder muscles, the chuck contains a high percentage of connective tissue, resulting in less tender, but very flavorful meat. Chuck cuts cook well with moist-heat cooking such as stewing and braising.

2. Brisket and ShankThis is the breast (brisket) and front leg (foreshank). Brisket is well suited for moist-heat cooking, such as simmering or braising. Cross-cut foreshank is very flavorful and high in collagen and makes excellent soup stock.

3. RibThe ribeye muscle provides structural support, rather than mobility, and is therefore quite tender. It also contains large amounts of marbling and produces rich, full-flavored roasts and steaks.

4. Short PlateShort plate is located directly beneath the rib. Skirt steak is often marinated and grilled for slicing.

5. FlankFlank is also located directly beneath

the sirloin. Flank steak is meaty, yet high in connective tissue, and is best marinated, and grilled or broiled, cooked to medium-rare.

6. Short LoinShort loin is the front portion of the

beef loin and yields many of the most tender and expensive cuts of beef. Steaks from this primal are interrelated: The tenderloin is the most tender cut and is sometimes removed whole or cut separately into tenderloin steaks (filet mignon). However, Porterhouse and T-bone steaks include both a New York strip (on one side of the “T” and a portion of tenderloin (on the other side). Removing the tenderloin rules out the cutting of T-bone and Porterhouse

steaks. Likewise, if you choose to process as many T-bone steaks as possible, there won’t be meat left for New York strip steaks.

7. SirloinThis primal, located between the short loin and the round, contains part of the backbone as well as part of the hipbone and produces flavorful and tender bone-in or boneless roasts and steaks. Sirloin cuts do best with dry-heat cooking methods such as broiling, grilling or roasting.

8. RoundThis is the hind leg of the animal and is flavorful and lean. Steaks can be marinated and grilled or braised. Roasts should be cooked with moist heat. Other cuts include minute steak that can be used for chicken-fried steak and hindshank that makes excellent soup stock. You can’t get full cut round steaks and top, eye and bottom round steaks as they are from the same muscles.

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NOTE: Other less common beef cuts may be available in addition to those listed on the following pages. Talk with the farmer/rancher or butcher about processing and packaging options, such as the number of steaks you want per package.

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Paleo Magazine May 2011 33

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draw from, so there is still a healthy amount of debate in the community upon various matters like potatoes or saturated fat consumption. The distinction between paleo and primal is commonly used to differentiate between these various points of contention.

The more orthodox strict paleo model will encourage one to restrict saturated fat consumption, like that from butter, coconut oil, or fatty meats. The primal model on the other hand would endorse the use of these foods and restrict usage of things like canola oil or artificial sweeteners. However, over time it seems that many of the attributes of both models have been mixed interchangeably by people as they seek out the methodology that best works for them. Ultimately, food choices are a very personal matter, and the resulting health implications are dependent on individual genetics and medical history.

Paleo or Primal, the end goal is to get healthier. Hopefully, armed with a better understanding of how the modern human handles the food we have available, you’ll be able to make healthier dietary choices for you and your family.

“Beginners Guide” Continued from pg. 24

“ diseases of civilization” like diabetes, cancer, and heart disease. Examples of these cultures abound: the Masai peoples and similar tribes in Africa subsist mostly on milk, blood, and meat and are free of heart disease and have low levels of cholesterol; several Mediterranean societies have low rates of heart disease while eating a diet very high in saturated fat, in the form of lamb, sausage, and goat cheese — making up 70 percent of their caloric intake; in Okinawa the inhabitants eat generous amounts of pork and seafood, do all their cooking in lard, and boast one of the longest average life spans; and a study of the long-lived residents of Soviet Georgia found that those

who ate the fattiest meats lived the longest6.

The fats that damage our health are those of industrial origin and should be avoided at all costs. This is the simplest way to understand nutrition: eat real foods in their unadulterated form and nothing else. Animal fats from animals raised in their natural environments are one of the most traditional and real foods we can eat, so here’ s to butter, bacon, beef, and eggs — we should eat them until our hearts are content —literally!

“Animal Fats” Continued from pg. 26

“Animal Fat” References:

1 “Real Food”, Nina Planck. June 2007. ISBN-10: 15969134282 http://www.ajcn.org/content/early/2010/01/13/ajcn.2009.27725.abstract3 http://www.wphna.org/wn_commentary_ultraprocessing_nov2010.asp4 http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx5 Lawson, L D and F Kummerow, Lipids, 1979, 14:501-503; Garg, M L, Lipids, Apr 1989, 24(4):334-9.6 Pitskhelauri, G Z, The Long Living of Soviet Georgia, 1982, Human Sciences Press, New York, NY

o References:§ 1 Between Zeus and Salmon: The Biodemography of LongevityK. Wachter C. Finch, National Academy Press 1997, pages 176-179http://www.nap.edu/openbook.php?isbn=0309057876&page=176

§ 2 Tallest in the world: Native Americans of the Great Plains in the Nineteenth centuryRH Steckel, The American Economic Review, Vol. 91, No. 1, Mar., 2001http://www.jstor.org/stable/2677910

§ 3 Age relations of cardiovascular risk factors in a traditional Melanesian society: the Kitava studyS Lindeberg, American Journal of Clinical Nutrition, Vol 66, 845-852http://www.ajcn.org/content/66/4/845.short

§ 4 USDA Economic Research Servicehttp://www.ers.usda.gov/Data/FoodConsumption/FoodAvailIndex.htmhttp://www.ers.usda.gov/briefing/sugar/data.htm#yearbook

34 Paleo Magazine May 2011

Question:Since going Paleo, I’ve been told by some friends that

this diet is not healthy as I won’t be getting all the fiber I need. They’ve told me that by cutting out grains, it’s virtually impossible to get enough fiber. Are they right? Tammy in CA

Answer:First off I want to assure you that it is more than

possible to get the amount of fiber you need on a Paleo diet. Vegetables are one of the best fiber sources around! There are two types of fiber2, soluble and insoluble, and both types pass through the body undigested. Insoluble fiber is found in vegetables, especially dark leafy greens, the skin of fruit and tubers, nuts and seeds, and whole grains. Soluble fiber is found in nuts and seeds, vegetables, fruits, bran, and legumes.

The daily goal for fiber based on the Dietary Reference Intake (DRI) is 38 grams for men and 26 grams for women. In terms of food – if you have one cup of berries with breakfast you’ve got 5 grams; a post workout sweet potato with skin is 5 more; a large spinach or romaine salad with carrot, cucumber, mushrooms, tomatoes, etc. give you another 5-6; and throw in half of an avocado for 6 more and you’re already at 21 grams after lunch! Have a cup or two of veggies and a few nuts with your snacks along with 2-3 cups of steamed broccoli at dinner and you’ve more than met your needs! The USDA has put together a comprehensive listing of the fiber content in foods3 that you can print out and share with your friend to show them it can be done grain free.

Question:How does going from a “healthy” grain-based,

typical American diet to a Paleo diet change my bowel movements? Since going Paleo about two weeks ago, I’ve noticed a definite difference in how often and how much I go. Lyn in OR

Answer:This is a great question! Eliminating grains, especially

those that are fiber-rich can cause some back-up. In fact, most major diet changes regardless of type will have some effect on your regularity 1. You will definitely experience a “jam” if you increase your meat consumption and neglect adding an adequate amount of roughage, in the form of non-starchy vegetables, to your diet. It is also very important to make sure you are drinking enough water as this plays a large role in the process. On the other side of the coin, if your diet was low in veggies and high in refined carbohydrates prior to Paleo – a major increase in vegetable consumption may have the opposite effect and have you a little too regular. In both cases rest assured that your body will adjust and in a week or two everything should return to normal and you’ll be a “smooth running” machine again!

A Registered and Licensed Dietitian spe-cializing in the Paleo Diet and performance nutrition; Amy earned both her Bachelors and Masters degrees in Nutrition from Colorado State University. She currently works with athletes and individuals looking to improve their overall health and perfor-mance through diet and lifestyle. Amy is the consulting dietitian for Joe Friel’s Training-Bible coaching, The Whole9, Boot Camp Pasadena, and does consulting work with Robb Wolf. Visit her blog at www.fuelasrx.blogspot.com

Q&A with The Paleo Dietitian

If you’ve got a diet related question – I’ve got an answer!

This month the focus is Fiber (also known as “the stuff that keeps the pipes clean”).

Let’s get things “moving”!

Amy Kubal RD

o References:

§ 1 http://digestive.niddk.nih.gov/ddiseases/pubs/constipation_ez/§ 2 http://www.ext.colostate.edu/pubs/foodnut/09333.html§ 3 http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a291.pd

Paleo Magazine May 2011 35

My wife, Cassie, has shown symptoms of gluten sensitivity or Celiac Disease (CD) for as long as she can remember. She was labeled a “slow learner” in Elementary school (now they would likely call it ADHD), then migraine headaches into her teens, chronic gastrointestinal issues by 18, followed by an irregular menstrual cycle and severe anemia into her 20’s. Although Cassie herself knew there was some correlation with foods making her sick, she would try to avoid wheat or dairy for extended periods of time with no success. As we started dating almost one year ago, I noticed right away that she was extremely cautious about her food. I sometimes consider myself to be over-the-top healthy, but she wouldn’t even let me make her dinner or a protein shake without knowing exactly what was going in it. I initially took this as a little insulting and pretty weird, but to her, food = pain.

Her initial visit to a doctor was at age 18 for her “IBS” with an Internal Medicine Specialist. She was given a basic exam, told to take a fiber supplement, and sent her on way. By the age of 24 Cassie’s symptoms had progressed to severe bloating, stomach distention, brain fog, fatigue, insomnia, and menstrual irregularities. After another visit to the doctor, her iron and thyroid levels were checked and she was given some prescriptions for her insomnia and severe gas and bloating. There was not a single question about her diet or even a follow-up scheduled.

Having spent several years in practice working with food allergies and gluten sensitivity, I could see that all of Cassie’s symptoms seemed to be pointing towards some type of food sensitivity. In fact, she had much of the classic presentation for CD but showed sensitivities to other foods as well. I decided to order a 96 General Food Panel and was a little surprised to find that while she was showing reactions to eggs and diary; IgG antibodies showed no reaction to wheat, barley, or rye. Thinking that the eggs and dairy were the culprits, Cassie removed these allergens from her diet desperately seeking relief from her chronic symptoms. As a competitive bodybuilder, we also had her eliminate all wheat while training for her upcoming season, thus basically living on lean proteins, vegetables, healthy fats, and fruit.

Months passed with no change in symptoms. Growing more anxious

for a cure, I finally decided to perform a new saliva test which had just been introduced January 2011 and was said to be more reliable in determining early stages of gluten sensitivity and celiac disease. Cassie’s results came back positive for elevated levels of

Transglutaminase IgA and IgM and Secretory IgA. In other words, Cassie was finally diagnosed with gluten sensitivity with the probable diagnosis of CD. After removing the (unknowingly) gluten-

containing vitamin that she had been taking and checking ALL labels for any form of gluten; Cassie finally had relief for the symptoms she had been enduring since a teen!

N i n e Y e a r s o f

Suffering - One Simple Answer

”I initially took this as a little insulting and pretty weird, but to her, food = pain.”

From The Doc

Continured on pg. 40

36 Paleo Magazine May 2011

Outdoor workouts

By: David Csonka

Paleo Magazine May 2011 37

With the weather starting to warm back up, now is a great time to get out of the house and enjoy being outdoors. Nowadays, most everyone is guilty of staying indoors too

much, myself included. Between work and family chores, there is just too much to do. If this sounds like your life, where you’re forced to decide between a trip to the park or your evening workout, you should try combining them.

38 Paleo Magazine May 2011

There are endless ways to combine outdoor time with a good honest workout. And besides the physical conditioning you get from the exercise, you’ll also benefit from the sunshine and exposure to nature. Vitamin D is an essential hormone for your body, as it’s involved in a multitude of metabolic processes1. This time of year, you should be able to get all of the vitamin D you need for the day after about 10-20 minutes of midday sun exposure.

Additionally, just being out in a park and experiencing nature can provide a variety of mental health benefits2. Stress relief and a better mood are a few of the things which you might expect when relaxing by a quiet pond or meadow of wild flowers. Studies have shown that some people have felt better within just five minutes of being out in a natural area.

So, when you aren’t busy lounging on the grass, soaking up the sun, what kinds of workouts can you do? If you’ve been blessed with living in a city that has fabulous parks, you probably have one that has some kind of adult playground or exercise stations. There is one near my home that I like to visit on a regular basis. It has monkey bars, pull up bars, parallel bars, and a bunch of other great stuff to play with.

I like these kinds of set ups because they’re more interesting than doing some reps on a weight machine. The body weight movements you do on these playground-like implements are also highly functional. You’ll build some excellent grip strength on the monkey bars, and the pull-up and dip combo will be great for your upper body.

If you have a similar set

up like this near where you live, here’s a good routine you can try. Take a brisk three to five minute run around the park to warm up and then circle back to the exercise station. Start with the most difficult station first, like the monkey bars, and work your way through the rest. If your arms are really tired after the pull-ups, do a set of air squats to give them a break before moving on to something like dips or push-ups.

An excellent alternative to the exercise station is its cousin, the fitness trail. Instead of having all of the different exercises in one area, different stations will be spread out along a track or wooded trail. These are my favorite, because they easily combine trail running and mixed modality strength exercises. As a bonus, the workout programming is already taken care of.

All you have to do is run along the course and do each exercise you come upon.

The best example of a fitness trail I’ve ever tried out was the one at the lodge at Amicalola Falls State Park in Georgia. There was a great variety of workout stations, like monkey bars, logs for should press, and even a log to practice vaulting over. If you find a good one that is in the woods, just be mindful of your step while running the course. It’s easy to get tripped up by some roots if you’re exhausted from an interval strength workout.

So maybe you don’t have parks or fitness trails like these where you live. That’s a shame, but no reason to get discouraged. There are still plenty of things you can do to get a workout

outdoors. One of my favorite routines combines alternating intervals of running and push-ups. The push-ups will work the muscles in your chest, shoulders and arms, while the running will hit your core and lower body. You get a full body workout.

When doing some metabolic conditioning, I always like to mix running with body weight movements. This enables you to give yourself a really hard workout in a short period of time, which is great if your time is limited.

The programming is five rounds of: run 400 meters (or 2 minutes of running), then do 20 push-ups. So, do your run, then drop down and bang out the push-ups, and repeat the whole thing for a total of five rounds. The goal is to complete the entire workout as quickly as possible. If you have a track to workout at, you can use it to easily gauge the distance for the running portions. You can also try using a website like DailyMile.com to

Paleo Magazine May 2011 39

measure the distance for a section of road by your home. Otherwise, just use a stop watch to time your runs for two minutes.

Depending on your capabilities, you might want to scale down the difficulty. You can obviously scale the running by how fast your pace is. And for the push-ups, just decrease the set size to 10, or do them on your knees if needed. You’ll know after the second round whether or not you’ll be able to keep up with the push-ups. Be honest with yourself, but don’t let up on the intensity if you have some gas left in the tank.

Finally, we have a workout that can only really be done outdoors, hill sprints. Sprinting up a hill is great for building powerful legs, and it’s

guaranteed to wear you out like no other workout can. The hill doesn’t have to be incredibly steep, like the Incline at Manitou Springs, Colorado. A gradual upward inclination spread over 100-200 meters will be fine.

Some tips: walk down slowly after each uphill sprint to recover. Once you get back to the bottom, turn around and run right back up. You’ll probably be pretty exhausted by time you get to the fifth run so be mindful of how you feel, especially on hot days. Obviously, the goal is to run as fast as you can move your legs. Imagine you’re being chased by a mugger, or better yet, a bear. For beginners, two or three sprints might be all that you have in you, and for more experienced runners, maybe five or six.

Well, there you go, plenty of things to do outdoors for exercise. Just be mindful of the heat and bring along some water to keep yourself hydrated. If you’re going out on a fitness trail in the woods, bring along a partner, or at least tell somebody where you’re going. Have fun, be safe, and enjoy the springtime!

To find fitness trails in your area, visit these online resources -

In the U.S.

TriActive America - h t t p : / /www. t r i ac t i veamer i ca . com/ f i nd_equipment_region.php

Palm Beach County, Florida - h t tp : / /www.pbcgov.com/parks/exerc ise/exercisecoursestation.htm

In the U.K.

Go Places to Play -http://www.goplacestoplay.org.uk/map_projects/

In Canada

Recreational Infrastructure Canada -http://www.eap.gc.ca/initiatives/eng/index.asp?mode=2&initiativeID=119

For examples in the U.S., U.K., Canada and New Zealand - Wikipedia - http://en.wikipedia.org/wiki/Fitness_trail

References:

1 Dietary Supplement Fact Sheet: Vitamin D Office of Dietary Supplements, National Institutes of Health http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

2 Green exercise may be good for your head R Mejia, Environ. Sci. Technol., 2010, 44 (10), p 3649http://pubs.acs.org/doifull/10.1021/es101129n

40 Paleo Magazine May 2011

On average it takes 9 years for a patient to be properly diagnosed with Celiac Disease; this is exactly how long it took my wife. While it appears that the public is becoming more aware of this disease, it is still the most under-diagnosed and most chronic health disorder in Western Countries with an estimated 97-99% of cases yet to be diagnosed. Current statistics show that 1 in 100 Americans have celiac disease; however, based on the shockingly high cases of undiagnosed cases, I would be curious to learn how many people are actually suffering with this specific illness as well as gluten sensitivity in general .

In the months to come, I will continue to expand on the topics of gluten sensitivity and celiac disease in hopes of providing the information that I feel everybody needs to know about these disorders.

Considering the high percentage of undiagnosed cases in this country and the dire consequences that gluten can have on some people’s health, I feel that it is vital to inform as many people as possible about these disorders. In upcoming issues I will be discussing the various symptoms, related illnesses, causes, treatments, and additional statistics linked to gluten-sensitivity and celiac disease.

Jason M. Kremer, DC, CCSP®,CSCS is a Certified Chiropractic Sports Physician and also a Certi-fied Strength and Conditioning Specialist with a strong focus

on Lifestyle Management including weight management, Celiac Disease and controlling cardiovascular risk factors such as naturally lowering blood pressure, cholesterol, and controlling blood sugar.

He and his wife Cassie have developed Well-COR® which is an Online Physician Based Life-style Management Program encompassing several areas regarding Nutritional guidance including Gluten sensitivity/Celiac Disease, Weight Management, Bodybuilding/Figure Preparation, and Risk Factor Reduction. For more information on Well-COR® and our nutri-tional services, please visit www.WellCOR.net

Continued from pg. 35

Paleo Magazine May 2011 41

Going “Paleo” isn’t just about what you eat. It’s about how you care for yourself, inside and out.

What goes on your body is absorbed into your body. Chemicals and stabilizing agents are for profit - not for pretty. And it’s possible that they’re doing more harm than good.

Spending money on potentially damaging products - simply put - sucks. Nobody goes to the drugstore looking for endocrine disruptors or allergenic substances. But that’s what many of us are paying through the nose for.

This column is about Paleo-fying your body from the outside in. We’ll look at home-made creations, product reviews, skin care specifics, and even conduct a little myth-busting.

Step one: Have a look at your personal care products. With help from The Campaign for Safe Cosmetics and the Environmental Working Group’s Cosmetic Safety Database, I’ve done a quick Buzzwords analysis and composed a short list of Ingredients to Avoid.

Buzzwords: What do they mean?

What do words like “natural,” “organic,” and “hypoallergenic” mean? Not much.

Food labeling laws don’t apply to body products, and a product labeled this way may still be full of chemicals, toxicants and skin irritants. The FDA doesn’t screen these products or guarantee their long-term safety. 11 The personalcare industry is the Wild, Wild West of marketing claims.

Ingredients to Avoid: Check that label.

Aluminum: A key ingredient in many anti-perspirants, aluminum blocks sweat glands and may build up in body tissue. While a direct causative link to breast cancer is not

unanimously supported, research indicates habitual use may be a risk factor – possibly because of its endocrine-disrupting potential. 1, 2

Gluten: This pesky protein goes by names like Hydrolized Wheat Protein, Triticum Vulgare and Wheat Germ. While it can’t be absorbed across unbroken skin, if you have a severe wheat allergy you may want

to avoid it on the chance it crosses through a cut or blemish, or is accidentally swallowed. 9, 10

Parabens: Like aluminum, parabens may mimic estrogen’s action in the body. They’re artificial preservatives that have been found in tissue concentrations that align with their use in cosmetic products, and have been labeled as estrogenic hemicals. 3-7

Paleo Bodyby Liz Wolfe

Going “Paleo” isn’t just about what you eat. It’s about how you care for yourself, inside and out.

42 Paleo Magazine May 2011

Liz serves as the Nutrition Advisor for Steve’s Original (the Paleo Kit people) and blogs her adventures at CaveGirlEats.com.

She’s currently studying holistic Nutritional Therapy, loves Kansas City, puppies and coconut oil. Email Liz at [email protected]

Propylene Glycol: This is used to give shampoo its smooth feel and glide. It’s a skin irritant, a potential neurotoxin, and an ingredient in antifreeze. 10, 12

Phthalates: Phthalates are particularly insidious because they may not be listed on packaging. They’re often hidden within the ingredient “Fragrance.” They’re linked to early-onset puberty and fertility problems – a growing epidemic.13 Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES): Companies use carcinogenic compounds to “soften” SLS due to its skin-irritating potential, creating SLES and a by-product called 1,4-Dioxane, an animal carcinogen and lung irritantthat’s never listed - but often found - in baby shampoos. 10

Look for Pthalate, Paraben, or SLS-Free products. There are great companies out there with junk-free philosophies - we’ll evaluate some of them in this column. We’ll also review plenty of easy, at-home strategies for off-setting the cost of “gourmet” products.

Creating a Paleo-style self-care routine is easy - the only requirements are a new buying strategy and a slightly adventurous attitude. You may not be able to eliminate every problematic ingredient, but you can find a level of buy-in that will impact you positively. That’s a promise.

1) McGrath KG (2003) An earlier age of breast cancer diagnosis related to morefrequent use of antiperspirants/deodorants and underarm shaving. EuropeanJournal of Cancer Prevention 12:479-485

2) McGrath KG (2009) Apocrine sweat gland ob-struction by antiperspirantsallowing transdermal absorption of cutaneous generated hormones andpheromones as a link to the observed incidence rates of breast and prostate cancerin the 20th century. Medical Hypotheses 72: 665-674

3) Darbre P, Harvey PW (2004) Endocrine dis-rupters and human health: couldoestrogenic chemicals in body care cosmetics adversely affect breast cancerincidence in women? A review of evidence and call for further research. Journal ofApplied Toxicology 24:167-176

4) Darbre PD (2003). Underarm cosmetics and breast cancer. Journal of AppliedToxicology 23:89-95.

5) Harvey PW (2003). Parabens, oestrogenicity,

underarm cosmetics and breastcancer: a perspective on a hypothesis. Journal of Applied Toxicology 23:285-288

6) Darbre PD, A Aljarrah et al (2004). Concentra-tions of parabens in human breasttumours. Journal of Applied Toxicology 24:5-13

7) Rastogi SC, Schouten A, Dekruijf N, et al. (1995). Contents of methylparaben,ethylparaben, propylparaben, butylparaben and benzylparaben in cosmeticproducts. Contact Derm, 32:28-30.

8) Steingraber S (2007). The Falling Age of Pu-berty in US Girls: What We Know,What We Need to Know. San Francisco, CA: Breast Cancer Fund.

9) The Campaign for Safe Cosmetics SafeCos-metics.org

10) Environmental Working Group: Cosmetic Safety DatabaseCosmeticsDatabase.com

11) FDA Authority Over Cosmetics. FDA.gov

About the author

Sources

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Paleo Magazine May 2011 43

Ethan Kaminsky had always struggled with his weight and making a commitment to a regular exercise program. At his heaviest, he weighed 296 pounds, and though he had tried various workouts, trainers and diets over the years, he was never able to make any real progress.

Fast forward to June 2010. Weighing 268 pounds, Ethan was about to turn 40 and says “I knew I needed to get it together for my health, happiness and personal life.” A client told him about Desert CrossFit and he checked it out. “It was a fitness program and gym like no other I have ever experienced,” Ethan says of the gym. “I met with Cheryl Cohen, the owner, and discussed the program and how I could work it into my life. The traditional avenues weren’t working for me, so I figured, what do I have to lose?”

Over the course of the next six months, Ethan found himself evolving from just trying to eat better and doing CrossFit a couple times a week to getting addicted to the program and increasing his workouts to three to four times a week. Cheryl had also made a special concession and allowed Ethan’s 12-year old son to workout with him and that made a big difference. “Our workouts have been a great father son activity and have enabled additional bonding time along with a little competitive spirit.” By December he had dropped to under 250 pounds.

When the Desert CrossFit Paleo nutrition and fitness challenge rolled around, the big question was would he participate. “I travel for work, lead a very busy life with little regularity and I

wasn’t sure I had the time or discipline to commit to the challenge and found every excuse in the book not to do it,” he recalls. However, with the support of his son and the encouragement of his girlfriend, he made the choice to participate.

The Paleo challenge was a three-part competition that looked at inches lost, performance improvement and points. The challenge was set up with a benchmark CrossFit workout and 52 members of the gym participated. Ethan’s workout, named “Cindy”, involved doing as many rounds as possible of five pull-ups, 10 push-ups and 15 squats – all in 20 minutes. In his first run, he managed six rounds and weighed in at 244 pounds. Participants also earned points for eating and living the Paleo lifestyle and score sheets were due weekly. And while some people find switching to a Paleo diet is

I Inspire – Ethan Kaminsky

a big adjustment, Ethan loved it from the get-go. “I really felt great the entire time. Giving up the alcohol was initially the hardest part but before I knew it, my cravings subsided and I was eating clean, raw and less in quantity. I found myself with more energy, more strength and a building desire to train harder, lose more and get fit.”

At the end of the challenge, Ethan had lost a total of

8.25-inches and 12 pounds in 6 weeks. He had also improved to 10 rounds during his challenge, and along with the weight-loss and his points, earned first place out of all the men. Six weeks later and he’s at 223 pounds, down an additional nine pounds, and is still doing his best to live the Paleo lifestyle.

“My ultimate goal is to land and maintain something in the 210-215 range. I have never been stronger, leaner, looked better or received more compliments and it’s all because of Desert CrossFit, the Paleo lifestyle and a whole lot of hard work. It’s now fun, easy and I’m addicted. I couldn’t have done this without the amazing community at Desert CrossFit, lead by Cheryl Cohen and the support of my son and girlfriend. One thing is for sure, I will never see a number over 225 on my scale again.”

BEFORE

AFTER

44 Paleo Magazine May 2011

Paleo Magazine May 2011 45

When we first heard Renee’s story, it was easy to tell she was hooked on the Paleo lifestyle. We asked Renee some questions and found out exactly how, at 48 years old, Paleo changed her life.

PM – What got you started on the Paleo diet?

RR - Having already been sugar and flour free for over a year, it was a natural progression when the other members started talking about it at our CrossFit gym. I wanted to get the artificial sugars out of my diet and I was seeing such amazing results with CrossFit I wanted to get even healthier. I thought, why not try a 30-day challenge and see what happens? I did the 30 days and just kept on going.

PM – Did you feel better immediately or did you have a sort of “detox” period when you cut out the grains and dairy?RR - I felt better immediately. The most amazing thing, that I didn’t even consider happening, was the change in my body. I became much more defined, especially in my mid section. I could see muscles and curves that weren’t there before. People kept saying, “Are you losing more weight?” I’d say no, I’m getting more tone and buff from not eating grains and dairy.

PM – You mentioned you are working on getting the whole family eating Paleo. How’s that going?RR – As long as I’m cooking the meals, it goes great. They’ve enjoyed the meals since I’ve been using recipes from Everyday Paleo. The problem is when they are on their own and need snacks. They grab whatever is quick and easy, usually cereal. It’s been really hard to get them away from bread and milk so I’m really working on having Paleo treats sitting around. Things like nuts, fruits and cut up veggies. My 15 year old daughter has eczema really bad. She’s finally agreed to do a 30-day challenge with me so we’ve been working on foods she can take for her

lunch and snack on when she gets home. She has seen me completely change my diet and she is my biggest supporter.

PM – What have been the biggest challenges?

RR – I think the biggest challenge was just getting flour and sugar out of my diet. Sugar is in everything!Also figuring out what to eat and making sure I have the food on hand. I CrossFit in the morning before work so I have to pack breakfast, lunch and an after school snack (I teach kindergarten). Sometimes I feel like all I do is cook. I always try to make large quantities so I have food ready to go.

PM – Are there any other aspects of the lifestyle that you find challenging?RR – I have been flour and sugar free for so long now it doesn’t even bother me being around the foods that I don’t eat. Once I got where I was pre-making enough food and have a good routine, it’s become easy. I guess one of the challenges is trying to fit in all the activities I want to do. I tried snowboarding this winter with my kids. I really got “Cool Mom” points for that one!

PM – What’s the best thing about eating Paleo?RR – How I feel. I feel amazing! I went from couch potato to energizer bunny. My body looks amazing, I’m strong, my skin is clear and my joints don’t hurt when I get out of bed in the morning. I’m in a smaller clothing size than I’ve ever been, although weight wise I’m not at the lowest weight ever. I think this really shows what a difference it makes what you put into your body. I can’t even imagine ever giving up this lifestyle!

I Inspire - Renee Ross

BEFORE

credit: Barbara Hill, www.barbarahillphotography.com

AFTER

46 Paleo Magazine May 2011

Reader submitted recipe

Applesauce Strawberry OmeletSubmitted by – Katrina Barrilleaux

Even though Katrina came up with this recipe many years ago, her family has just recently started eating Paleo.

The recipe originally came about because of her love of French toast. Whenever she made it she would always make scrambled eggs with the leftover egg mixture. One day she decided to make an omelet instead and fell in love. And we can see why – it’s really good. When we tried this recipe in our test kitchen, we were amazed at how quickly our “pint-sized” testers cleaned their plates.

Applesauce Strawberry Omelet

3 large eggs2 TBSP unsweetened applesauce2-3 fresh, organic strawberries, choppedDash cinnamonDash vanilla

1. While heating up a skillet, beat

together eggs, cinnamon and vanilla in a bowl.

2. Pour egg mixture into skillet. Cook until mostly set, then flip.

3. Spread the applesauce and strawberries over half the omelet.

4. Fold in half and slide onto a plate. Enjoy!

Katrina is a Christian wife and mother, to a wonderful husband of 12 years and 3 beautiful children. They introduced Paleo into their home at the beginning of the year and have seen and felt many positive changes. She also loves to travel thanks to growing up a military brat and being a military wife!

Paleo Magazine May 2011 47

Prep Time: 25 min Cook Time: 15-20 minutesServes: 4

Ingredients

1 lb wild Alaskan cod fillets (or other wild caught white fish of your choice)

1 lb shrimp, tails and shells removed and deveined2 cups chicken broth2 red bell peppers, sliced4-5 carrots, julienned1 leek, dicedA pinch or two of sea salt1 tablespoon chili powder1/2 teaspoon paprika1/2 teaspoon black pepper 4 cloves garlic, minced1/4 cup organic butterHot sauce to taste

Directions

1. Make sure your fish and shrimp are thawed and drained. Pat the fish and shrimp dry with a paper towel; it will have a better texture after cooking if you do this.

2. Cut the fish into bite size pieces.3. Melt butter in a large soup pot and sauté carrots for

about 4 minutes.4. Add the bell peppers and garlic and cook for another

3-4 minutes.5. Add all the spices and the chicken broth and bring to a

boil.6. Throw in the fish and shrimp and simmer until the fish

begins to flake and the shrimp turn pinkand float.7. Add the hot sauce and stir.8. Serve in bowls immediately.

Seafood (Who Needs Rice) Jambalaya

Sarah Fragoso runs the extremely popular recipe and advice blog, Everyday-paleo.com and is the author of the book, Everyday Paleo, which is a guide for families and individuals interested in implementing and maintaining a Paleo lifestyle. For more great recipes, visit www.everydaypaleo.com

Seafood (Who Needs Rice) Jambalayaa

48 Paleo Magazine May 2011

For this spicy fajita recipe, we used an organic grass fed skirt steak from US Wellness Meats.

This recipe packs quite the spicy kick with the use of classic fajita flavors of chipotle, cumin, lime juice, and garlic.

We topped the steak with spicy sauteed bell peppers, onion, and mushrooms.

This recipe is a great way to bring some spice to the grill on a warm summer evening.

Steak ingredients:- 1 pound skirt steak- 2 tablespoons olive oil- The juice of 1.5 limes- 4 cloves of garlic, minced- 1 teaspoon sea salt- 1 teaspoon black pepper- 1 teaspoon chipotle pepper- 1 teaspoon cumin

Steak Process:1. Rinse skirt steak under

cool water and pat dry with a paper towel.

2. Carefully remove any remaining silver skin from the steak.

3. Place steak in a gallon ziplock bag, and set aside.

4. In a small mixing bowl, whisk together olive oil, lime juice, salt, pepper, chipotle, cumin, and garlic.

5. Pour marinade over steak, seal bag, and toss to evenly coat the entire skirt steak.

6. Place in the refrigerator and allow to marinate for up to 24 hours.

7. Preheat grill to 500, 10 minutes prior to cooking.

8. Remove steak from the fridge and bring up to room temperature.

9. Grill steak 3-4 minutes a side.

10. Allow to rest for 5 minutes.

11. Cut steak in thin strips, against the grain for serving.

Fajita Vegetable Ingredients:

- 1 red bell pepper, thinly sliced

- 1 yellow bell pepper, thinly sliced

- 1 vidalia onion, thinly sliced- 2 cups sliced baby bella

mushrooms- 1 tablespoon olive oil- 1 teaspoon each, salt,

pepper, chipotle pepper, and cumin

Fajita VegetableProcess:

1. Heat olive oil on medium heat in a cast iron skillet.

2. Add vegetables and seasonings, and saute until onions are translucent, and peppers have softened.

Remove from heat and set aside.

3. Turn oven onto broil at 500, and raise oven rack to the top level.

4. Place vegetables in cast iron skillet under the broiler for 3-5 minutes.

Plating Process:-Top steak with fajita

vegetable medley.-Garnish with chopped

cilantro, and a side of guacamole with a lime wedge.

“Bill & Hayley run the incredibly popular blog, The Food Lovers Primal Palate. For them, there is simply no substitute for clean, healthy, natural ingredients in cooking and this passion shows in their cooking. Their site is known not only for its amazing primal recipes, but also for the absolutely beautiful photos. See more of their amazing recipes online at www.primal-palate.com

Paleo Magazine May 2011 49

{Skirt Steak Fajitas}

50 Paleo Magazine May 2011

Paleo Magazine May 2011 51

Ingredients

1 lb grass-fed ground beef2 TBSP raw Honey2 tsp dried Parsley1 tsp Marjoram1 tsp granulated Onion1 tsp Paprika1 tsp Fennel seeds½ tsp Sage½ tsp Sea salt¼ tsp TurmericFreshly ground pepper1 tsp coconut oil

Directions

1. Heat oil in pan over medium heat.

2. In a small bowl, mix all ingredients; form into approximately 3-inch patties.

3. Cook over medium heat for 2-3 minutes; flip and cook for another 3 minutes.

VARIATION(Italian Sausage)

Add the following to the above ingredients –

1 TBSP Italian spices2 tsp granulated Garlic1 tsp granulated Onion1/8 tsp Cayenne

Grass-fed Breakfast Sausage

52 Paleo Magazine May 2011

What would the ultimate fitness program be for a wolf ? What exercises

should an eagle or a wild horse do? Sounds like pretty absurd questions don’t they? They simply need to move the way evolution and nature intended them to, right? So why not us?

Modern-day people have become “zoo humans” and our lives are severely divorced from both our biological nature and ancestral heritage. As a result, we’re suffering physically and

mentally. Walking has almost become optional, and the sad reality is that most of us have become physically unfit.

In nature, fitness is survival-ability. To most animals, fitness relies heavily on how well an individual can move and adapt to its environment. In the civilized world, fitness is nothing but how good you look. It is about superficial considerations like the size or “tone” of your muscles. The training methods that are conventionally used to address this widespread predicament

of physical sedentariness generally display the same disconnect with our ancestral origins and biological nature, as training only for “looks” does.

What is the point in focusing so obsessively on “cosmetic” rewards if we’re never going to enjoy what we do and never become able to move the way that the “human animal” should move, in its broad and original sense?

Unfortunately, even if one performed conventional, muscle-isolation fitness

ExPlorinG yourtruE

naturE

MovNatBy: Erwan Le Corre

Credit: Richard Nikoley

Paleo Magazine May 2011 53

drills out in the woods and shirtless instead of in a gym, it would be a healthy attempt but still would not constitute what can be called a primal or natural workout.

Looking at young kids around the planet we see them move on all fours, walk, run, balance, climb, jump, lift and carry things, throw and catch stuff, they fight and usually love water. It is a pure expression of their universal genetic potential. They move exuberantly and their movements are profoundly human.

MovNat is a comprehensive fitness methodology entirely dedicated to developing, restoring and maintaining the full range of original and natural capacities of human movement.

While the ability to move naturally should be innate and intuitive to us, that ceases to be reality. First of all, because we’re born and have grown up in the modern “human zoo”, many of us have never fully developed these abilities, or have left them dormant for decades. Basically, we need natural movement rehab.

Secondly, while moving naturally is instinctive to some extent, moving optimally, i.e. with proficiency and a high level of safety, is not. Moving naturally is our primary nature but moving optimally is second-nature. Learning and regular practice is required to turn basic abilities into solid and efficient skills. MovNat strives to teach the most efficient and safest techniques through smart and effective training principles.

MovNat’s progressive approach and guidance will take you farther, faster and in a much safer way than you ever would if you were to randomly try out

Erwan’s Bio:

Erwan Le Corre is the founder of MovNat®, which is a synthesis of his long-term passion with natural movement, his extensive knowledge of Methode Naturelle and his philosophy of life. He is currently working on a book (scheduled to be released in 2012), instructional DVDs, the opening of an indoors-outdoors facility to train people from around the world as well as a MovNat® certification. You can find out moreinformation on Erwan and MovNat® at www.movnat.com.

potentially risky moves after years or decades of disuse or misuse.

The practice of MovNat will enable you to start reversing the process of being or becoming a “zoo human” and afford you the development of amazing movement skills.

We believe our true nature is to be strong, healthy, happy and free, and that moving naturally is the most powerful way to get there.

Credit: Greg Carver

Credit: Greg Carver

Credit: Greg Carver

54 Paleo Magazine May 2011

My wife and I have been eating paleo for about 3 months, and among the first things we noticed, aside from enhanced health and well being, more consistent energy and some speedy weight loss, was a significant rise in our weekly grocery bill.

Don’t get me wrong, I totally subscribe to the fact that Americans, myself included, have grown far too accustomed to paying an increasingly smaller portion of their income on food. In my case, eliminating such dietary staples as cereals, oatmeal and the seemingly healthy “vitamin enriched” pasta – and replacing them with chicken, eggs, ground turkey and fresh produce, certainly resulted in some degree of sticker shock at the register.

Let’s face it, meat, veggies and fruit aren’t cheap – particularly when you can put down the amount of food I can. Because of that, we had to make some tough decisions with regard to the type of food we purchased on a weekly basis. As much as we would love to buy grass-fed beef, or pastured chickens and eggs – our mortgage, student loans and graduate school expenses (just to name a few) are convincing adversaries.

Could we forgo cable and Internet, sell the car and ditch the cell phones to add some slack to the budget? Probably. Is that realistic? Not for us. Plus, any added health benefits derived from going grass-fed would quickly seem moot after my wife divorced me for taking this caveman thing a bit too far.

Instead, we made the decision to hold off on the grass-fed and pastured meats until we could afford it, or at least until I muster enough fortitude to cancel cable.

Before even leaving for the market, we like to get a general idea of what we want to make for the week. This keeps us under control particularly when we make the classic mistake of going on an empty stomach. When we do go food shopping, we look for meat that’s on sale at our local grocery store. Sometimes, it means getting organic chicken, ground beef or bison. More often than not, however, it means store-brand chicken, pork or turkey.

Harsh New Hampshire winters can make produce even more difficult to buy than meats. Farmers markets don’t open until June, so we’re at the mercy of our grocery store to determine which fruits and veggies look decent enough to eat and don’t cost us a kidney to do so. Spending $20 on a crappy fruit salad in mid-December just doesn’t seem cost effective to us. Instead, we like to load up on frozen fruits and vegetables, which can often be had at significant savings when compared to their non-frozen brethren.

At some point, I imagine this will all get a bit easier. Spring has come and it won’t be long before the farmers markets open again. Who knows, maybe I’ll get a nice raise at work and buy all the grass-fed, pastured, organic food my heart (and stomach) desires; the kind paleo guru’s so adamantly recommend. Until then, we’ll stick to our ‘budget friendly’ interpretation of the paleo diet; a few modern-day luxuries included, marriage most definitely spared.

About the Author

Tyler lives in New Hampshire with his wife, Kristyn, and his dog, Cassius. He enjoys all things fitness, nutrition and Brazilian Jiu-Jitsu…probably more than his full-time employer would prefer, in fact.

Average Joe Paleo

Paleo Magazine May 2011 55

resources

Steve’s Original paleo kit .....................................2

Paleo People ...................................................... 7

Wellness Doctor................................................. 16

Farmers market coalition ................................. 21

Ancestry Foundation ...................................... 29

Primal Pacs .................................................... 33

Steves original...................................................40

Caveman Cookies ............................................. 42

The New Primal Games .................................... 44

U.S. Wellness Meats ........................................50

Pocket Paleo ...................................... back cover

advertiser directory

56 Paleo Magazine May 2011