Sourcing ethically raised, sustainable food The Food...Apr/May 2012 paleomagonline.com $5.99...

Apr/May 2012

paleomagonline.com $5.99

Aug/Sept 2012

paleomagonline.com $5.99

Cindy’s TableWorking hard to bring

paleo cooking to TV

Buy LocalSourcing ethicallyraised, sustainablefood

VanuatuTour this stunning South Pacific island nation

The FoodKorean Beef BowlPineapple ChiliTrail Mix Bars‘Not’Meal Cookiesand more!

Header Info

http://www.stevesclub.org

4 Paleo Magazine Aug/Sept 2012

Contents

LEARN30 Cindy’s Table

By Cindy AnschutzHelp support Cindys’ efforts and you just might see a paleo-centered food show on TV.

MOVEMENT28 Move or Die

By Adam FarrahThe importance of movement in the modern, digital age.

NUTRITION44 Fermentation 101: Chocolate

By Lisa HerndonHow to taste, and choose this amazing “food of the gods.”

Bill VickI Inspire (pg 25)

Bill was 74 years old when he was diagnosed with an incurable disease called IPF. A former Marine, Bill decided he wasn’t going down without a fight and found hope in the paleo lifestyle.

ON THE COVERCindy Anschutz from Cindy’s Table(Find out more about Cindy in this issue page 30).Photo: © Nicole Alekson Photography www.nicolealekson.com

62 Where Does Your Food Come From?By Mike PetersonThe importance of sourcing ethically raised, sustainable food for you and your family.

57

30

62

32 Is Sleeping on Hard Surfaces Paleo?By David CsonkaIs that downy, fluffy, soft-as-a-cloud mattress the best thing for your body?

40 Paleo Island of VanuatuBy Tate ZandstraCome along on a trip to this stunning South Pacific island.

66 MovNat: Not Just For Grown-upsBy Liz BragdonHow movement helps your kids grow up smarter, happier and healthier.

http://www.nicolealekson.com

Paleo Magazine Aug/Sept 2012 5

Contents

THE FOOD55 Sweet Orange Basil Chicken By The Civilized Caveman

A sweet blend that makes for a perfect chicken to toss on the grill.

56 Spicy Pineapple Chili By The Civilized CavemanBeef, bacon and a spicy kick will add heat to the end of your summer.

57 Korean Beef Noodle Bowl By Against All GrainA spicy dish of marinated steak and sauteed veggies perched atop tender zucchini noodles.

58 Italian Chicken Casserole By Cindy’s TableA wonderful blend of spices and juicy, tender chicken.

59 ‘Not’Meal Raisin Cookies By Against All GrainBy using finely shredded coconut to mimic the texture of oatmeal, these fool even the biggest oatmeal cookie fan.

60 Chocolate Covered Chili Pineapple By Civilized CavemanAn absolute tasty, and simple to make, treat for those last warm days of summer.

COLUMNS20 The Exuberant Animal

34 Paleo Kids

37 Paleo RD

47 From the Doc

IN EVERY ISSUE9

11

16

19

Editor’s Note

The Dig

Research Roundup

Reviews

Paleo Body48

69 Average Joe Paleo

40

34

22 Business Spotlight

53 In Season

61 Trail Mix Granola Bars By Against All GrainA perfect way to eat paleo on the go and a welcome addition to school lunches.


The Healthy GF Life, LLC

dba, Paleo MagazinePublisher

Contributing Writers Find more info on our contributors atwww.paleomagonline.com/about-us/contributors

Liz BragdonEditorial Coordinatorwww.movnat.com

Jason Kremer, DC, CCSP, CSCSAsk the Docwww.wellcor.net

Amy Kubal, RDQ&A with the Paleo RDwww.fuelasrx.blogspot.com

Tyler MilesAverage Joe Paleo

Recipe Contributors

Cindy Anschutzwww.cindystable.com

George Bryantwww.civilizedcavemancooking.com

Danielle Walkerwww.againstallgrain.com

Paleo Magazine Advisory Board

Robb Wolf

Nora Gedgaudas

Amy Kubal, RD

Aglaee Jacob, RD

Melissa Hartwig, CISSN, RKC

Jaclyn Nadler, M.D.

Paleo Magazine

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

www.paleomagonline.com

Aug 2012 Volume 2, Issue 3Paleo Magazine (PP-4) is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine, 19565 Brookside

Way, Bend OR. Application to mail at Periodicals Postage Rates is Pending at Bend, OR and at additional mailing offices. POSTMASTER: Send address changes to Paleo Magazine, PO Box 2066, Bend, OR 97709.

Paleo magazine is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine and may not be reproduced with-out express written permission, all rights reserved. No liability is assumed by Paleo Magazine or The Healthy GF Life, LLC regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you first consult

with a qualified health care provider.Paleo Magazine and The Healthy GF Life, LLC are not responsible for

advertiser claims. We reserve the right to refuse advertising without explanation.

Executive EditorCain Credicott

Creative Director/PhotographerTammy Credicott

Graphic DesignerCain Credicott

[email protected]

Research ProofreaderAmy Kubal, RD

Research RoundupSara Cook

Contributing PhotographersGeorge BryantDanielle Walker

http://www.paleomagonline.com/about-us/contributorshttp://www.paleomagonline.com/about-us/contributorshttp://www.cindystable.comhttp://www.civilizedcavemancooking.comhttp://www.againstallgrain.comhttp://www.paleomagonline.com


Contributors

David Csonka is a blogger and natural

health enthusiast living in Denver, Colorado. His

blog covers topics ranging from evolutionary diets to barefoot running and

natural movement.His interests include

exercising outdoors, hiking and exploring.

www.naturallyengineered.com

Adam Farrah is a popular blogger and author of “The Paleo Dieter’s Missing Link.” He holds a BS in Chemistry

Cum Laude from the University of Connecticut

and multiple CrossFit & IKFF Kettlebell certifications.

Once suffering from Ulcerative Colitis he’s

regained his health through Paleo.

www.PracticalPaleolithic.com

Tony Federico runs the popular site, FitnessInAn

EvolutionaryDirection.com, founded the Orlando Paleo Diet Meetup Group

and is an American College of Sports Medicine certified Health & Fitness

Specialist. His holistic approach to exercise

and diet has allowed him the opportunity to help transform the lives of hundreds of people.

Lisa Herndon, the founder of Lisa’s Counter

Culture is passionate about real food and loves

being able to share her recipes and techniques for

creating nourishing and traditional food. She is

especially interested and skilled in fermentation.

www.lisascounterculture.com

Mike Peterson is a chef, who raises grass fed-to-finish beef and lamb, as

well as pastured pork and soy-free eggs at a farm in Virginia. Being a consumer and having worked in restaurants and the farm, he has a

unique understanding of the growing connection

between direct marketing farms and consumers.

Liz Wolfe is a board-certified Nutritional Therapy Practitioner

who advises individuals, groups and nonprofit organizations on good

nutrition. She’s a Steve’s Club National

Program Ambassador, a member of the Weston

A. Price Foundation and a Balanced Bites Nutrition

Partner. In her spare time she writes the

CaveGirlEats.com blog.

Frank Forencich is an internationally recognized leader in health education and performance training.

He earned his B.A. at Stanford University in

human biology and neuroscience and has over 30 years teaching

experience in martial art, functional movement and

health promotion.www.exuberantanimal.com

Tate Zandstra is an independent writer/

photographer specializing in travel and cultural

features. He earned a degree in photojournalism

and ancient history at Denver Metro University before going on to travel

extensively in Asia.www.tatezandstra.com

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http://www.naturallyengineered.comhttp://www.PracticalPaleolithic.comhttp://FitnessInAn EvolutionaryDirection.comhttp://FitnessInAn EvolutionaryDirection.comhttp://FitnessInAn EvolutionaryDirection.comhttp://www.lisascounterculture.comhttp://CaveGirlEats.comhttp://www.exuberantanimal.comhttp://www.tatezandstra.com


Reader BoardA Godsend!“I have MS, have a gluten intolerance and lots of pain and inflammation...Just started Paleo lifestyle! I am so excited! Your magazine is a godsend!”From Kristen M. (via email)

Some Paleo Love“Love your magazine! I’ve been getting issues since late last year and look forward to every issue!”Melissa W. (via Facebook)

“Just got my 1st issue today at Barnes & Noble. What a great mag!”David G. (via Facebook)

Digital Cavegirl“Just bought a single issue (digital) have thoroughly enjoyed reading and seeing all the different websites and companies offering Paleo information”Pauline S. (via Facebook)

Eat Meat Not Wheat“I’m loving the latest issue of Paleo Mag! ( June/July 2012) The article on FODMAPs provides great information, which I plan to share with many of my clients and utilize myself as I continue to understand my own Celiac Disease. Thank you Paleo for the wonderful information, resources and recipes! Eat meat not wheat!”Cassie K. (via Facebook)

Blowing Minds“I cannot believe there’s a #paleo magazine...That just blew my mind”@thecharlesiwas (via Twitter)

The Misguided Cashew

“On page 50 of the latest edition of the Paleo mag is a “Paleo Pantry List” courtesy of Diana Rodgers. Under the listing for Nuts is the following statement “The best choices are macadamia nuts, cashews and hazelnuts.”As far as I know cashews are not nuts but are legumes and, in my humble opinion, should never be listed as an acceptable paleo food.Sorry to be pedantic but I think its important that the paleo community isn’t telling people incorrect things.”Sam C. (via email)

Editor’s Note: According to the USDA’s Natural Resources Conservation Service website, cashews belong to the Anacardiaceae (Sumac) Family. Other plants that reside in this classification are mangos, pistachios and poison oak. The Fabaceae (Pea) Family contains the legumes such as peanuts, soybeans and kidney beans.So, given that cashews and legumes belong to different botanical families and the fact that legumes are also self-pollinating whereas cashews are not it looks like cashews, while not technically a nut, are not legumes either.

Sound OffHave a comment,

suggestion, praise or criticism you want to share?

Contact us at

[email protected]

OR

Paleo MagazinePO Box 2066

Bend, OR 97709

http://www.paleomagonline.com/subscribe/current-subscribers


From the Editor

Supporting Each Other

The concept of the paleo diet has been increasing in popularity and, ahem, evolving, for the last forty years or so. During this time, it’s moved from a fad diet, existing on the fringe to a legitimate force, quickly being embraced by a growing population that’s eager to forgo processed “food” in favor of whole, natural, real food. As this journey of ancestral health continues down its evolutionary path, it’s incredibly exciting for those of us already a part of this amazing community to see it grow, blossom, gain acceptance and ultimately help people regain their health and their lives.

Perhaps the best thing about the rapidly expanding paleo lifestyle is that it encompasses so much more than just the food we eat. Now, don’t get me wrong, food is still a key component - knowing where your food comes from (pg. 62), ensuring it’s produced in an ethical, sustainable way - but if all you do is change the way you eat, you don’t yet understand what the paleo lifestyle is all about. The fact is, it’s impossible for us to replicate exactly how our ancestors ate - the food available then just isn’t available now - but by making changes to other aspects of our lives we can closer align ourselves to a way of life our bodies more easily recognize (less chronic stress, more functional movement, etc). The idea is that this ultimately leads to greater health throughout our lives.

To fully appreciate the benefits of this whole ancestral health thing, you need to change the way you sleep (pg. 32), the way you move (pg. 66), the way you deal with stress, the products you use in your house and on your body (pg. 48) and how you feel about the sun. Unfortunately, these changes can require people to make a complete one-eighty on the way they’ve been raised to look at these aspects for the last 20, 30, 40-plus years. Making changes that have been ingrained for so long, even if the benefits are understood, can be a difficult and lengthy process.

For anyone who has successfully embraced the paleo lifestyle, it’s important to remember that there was a time when you didn’t understand what healthy food actually was or fully realized the dangers of sugar/processed foods. You didn’t get enough sleep, you churned away for hours on the treadmill and hid from the sun, cursing its “harmful” rays. Believe me, I know how easy it can be to forget, but it’s critical we remember, as that’s key to being able to help others in their journey.

Lately I’ve been disturbed at the “holier than thou” feeling that’s been seeping into some of the paleo online forums and discussion boards. The suggestions of some have been - if you can’t eat all organic produce, or all grass-fed/finished meats, or remain 100% committed to a rigid, “one-size-fits-all” framework you’re destined to fail. Not only is this line of thinking completely wrong, it does nothing to help those looking for answers or thinking of trying paleo. Not only does it hinder the growth and acceptance of this movement, but, most importantly, it turns away people that may have benefited and changed their lives. We need to remember that making a change, no matter how small, is a step in the right direction. We need to be encouraging and reinforce the positive changes others are trying to make. If they can’t find, or afford, all grass-fed/finished meats, then applauding them for finding the best meat they can is helpful. Telling them what they’re doing “isn’t good enough” is not.

The paleo community, as a whole, is incredibly supportive of each other and it’s one of the aspects that makes living a paleo lifestyle so enjoyable. I just ask that we all do our best to remember how we once were and do what we can, each and every day, to be supportive of those new to paleo so that they too can experience all the benefits associated with this amazing way of life.

Cain


The Dig

Word on the Street“It is not your job to create rules for someone

else to eat and live by.” Diane Sanfilippo, (www.balancedbites.com) talking about the often alienating and

unnecessary “Paleo Perfectionism”

“You can’t eat a sick and diseased animal and expect it to make you healthy.”

Karen Pendergrass, (facebook.com/karen.pendergrass) reminding us of a simple concept that most people seem to forget

“Q1: What do you do for workouts? A1: Lift weights. Q2: But I mean, what do you do for cardio?

A2: Lift weights *faster*.”Jen Sinkler, (@jensinkler) giving a quick breakdown of an all too common

conversation, highlighting the misconception of “chronic cardio”

“In just over 100 years, all of us now living will be dead. We share this time in history. Isn’t that enough to bind us

together?”Don Wilson, (@heiltsuk_runner) giving us all something to think about

“Lack of will isn’t their problem. It’s the absence of advice that might actually work.”Gary Taubes, (www.garytaubes.com), talking about the failure of government

efforts to curb obesity (from article on thedailybeast.com)

Antibiotics in MeatA recent report from Consumer

Reports® titled “Meat on Drugs”, highlights the overuse of antibiotics in raising meat animals and the rise of antibiotic-resistant bacteria, so called “superbugs”.

86% agreed that customers should be able to buy meat and poultry raised without antibiotics at their local supermarkets

72% were very/extremely concerned that widespread use of antibiotics could create new superbugs that cause illnesses that antibiotics can’t cure

67% were very/extremely concerned that overuse in livestock feed allows the animals to be raised in crowded, unsanitary conditions

65% were very/extremely concerned about consuming antibiotic residues in the meat

57% said that meat raised without antibiotics were available in the meat section where they shop. Of those that don’t have it in their local meat section, 82% said they would buy it if it were available (are you listening supermarkets?!)

You can access the report online athttp://goo.gl/vAqhL

You can find out more about the Meat Without Drugs campaign athttp://goo.gl/cKIru

http://www.balancedbites.comhttp://facebook.com/karen.pendergrasshttp://www.twitter.com/jensinklerhttp://www.twitter.com/heiltsuk_runnerhttp://www.garytaubes.comhttp://thedailybeast.comhttp://http://goo.gl/vAqhLhttp://http://goo.gl/cKIru


The Dig

Raising chickens on pasture is more ethical, more environmental and results in better nutrition for us.

This technique mimics their natural diet, which includes fresh bugs and greens. They get

fresh air and move around as they please, resulting in chickens that are less stressed and help fertilize the soil.

Studies have shown that when compared to USDA “conventional” eggs, pastured eggs contain, on average, two-thirds more Vitamin A, two times more Omega-3 Fatty Acids, three times more Vitamin E and seven times more beta carotene.

So how do you know if you’re getting pastured eggs? Unfortunately, most of the terms you see on egg cartons in the stores - “Cage Free”, “Free Roaming”, “Free Range”, “Vegetarian Fed”, “All-

Natural”, “Farm Fresh”, “Omega-3 Eggs” - don’t mean much of anything and tell you nothing about how the birds were raised or what they were given for feed. No, like most things food, local relationships are key. Visit farms in your area or talk to producers at your local farmers markets. That way, you’ll know exactly how the chickens spend their days.

Find out more about pastured chickens and eggs at www.sustainabledish.com/why-pasture-raised-chicken-eggs

Happy chickens livin’ the good life at Clark Farm in Carlisle, MA.

http://www.thelivinlowcarbshow.com/shownoteshttp://www.sustainabledish.com/why-pasture-raised-chicken-eggshttp://www.sustainabledish.com/why-pasture-raised-chicken-eggs


The Dig21st Century CavemanThe paleo lifestyle is growing rapidly, evolving almost daily as it expands into new areas. One of the most exciting areas is the mobile market

and you can now find some amazing, must-have apps on both Apple’s App Store and Google’s

Play market.

$4.99NomNomPaleo AppiTunes Only

The cooking app from NomNom Paleo tops our list of must-haves! This stunning app is filled with over 1,500 beautiful images, tips, tricks, techniques, the ability to email shopping lists and more! The initial app purchase includes 53 recipes and you have the option to buy up to 60 more in blocks of 10. Read more about this amazing app in our Reviews section (pg. 19)

$1.99Only Paleo AppiTunes & Google Play

This simple app from OOPM Creative is handy for when you’re trying to figure out if a certain food is, or isn’t, paleo friendly. Simply type in a food, hit search and the results will tell you “Yum, it’s paleo”, “It’s paleo but exercise moderation”, or “It’s not paleo, skip it”. While we think the app is a bit too simplistic for paleo veterans, it’s absolutely perfect for anyone new to paleo.

$1.99Harvest - Select the Best Produce AppiTunes Only

Hands down, one of our favorite apps. Never again will you be at the store (or farmers market), scratching your head wondering if the produce you’re about to buy is fresh and ripe. Harvest, developed by Sean Murphy, is incredibly polished and easy to use with a clean, simple to navigate user interface. The app includes info on selecting and storing over 120 different fruits and veggies, pesticide residue levels and which items continue ripening at home and which ones don’t. We learned something about selecting lettuce in the first two minutes we had the app.

$1.99Cuts of Meat AppiTunes Only

This app, from Primolicious LLC, is like taking your own personal butcher to the market with you! Covering over 50 cuts of beef, including all standard U.S. cuts, Cuts of Meat gives you information on where each cut comes from, how tender each cut is, how much fat it contains, how expensive it is, how flavorful it is and suggestions on how to cook it. As if that’s not good enough, the app also tells you other names for each cut and good substitutes if you can’t find the specific cut you’re looking for. A definite life-saver if you’ve got a hankering’ for a flank steak and the store’s all out (No problem! Skirt steak, hanger steak or tri-tip roast will bail you out!)

Forage On The GoFood trucks have been a hot

trend for quite a while now, with a show on Food Network, a ton of apps showing up in the App store and Google Play, not to mention the explosion of new trucks all

across the U.S.Thankfully, paleo is making its

mark here too. With paleo-specific food trucks popping up

almost daily, it’s getting easier to eat right on the go.

Paleo Food Trucks

Caveman TruckLocation: Indianapolis, IN

Web: www.cavemantruck.comTwitter: @CavemanTruck

Cultured CavemanLocation: Portland, OR

Web: www.facebook.com/CulturedCavemanPDX

Twitter: @CavemanCart

Not So Fast!Location: San Diego, CA

Web: notsofastfoodtruck.comTwitter: @Notsofastfood

Outside the BoxLocation: Seattle, WAWeb: www.eat-otb.com

Twitter: @PaleoFoodTruck

Caveman CafeteriaLocation: Denver, CO

Web: www.cavemancafeteria.comTwitter: @denvercaveman

http://itunes.apple.com/us/app/nom-nom-paleo/id507051584?mt=8http://itunes.apple.com/us/app/only-paleo/id521747991?mt=8https://play.google.com/store/apps/details?id=com.onlypaleohttp://itunes.apple.com/us/app/harvest-select-best-produce/id320650307?mt=8http://itunes.apple.com/us/app/cuts-of-meat/id526803964?mt=8http://www.cavemantruck.comhttp://www.twitter.com/CavemanTruckhttp://www.facebook.com/CulturedCavemanPDXhttp://www.facebook.com/CulturedCavemanPDXhttp://www.twitter.com/CavemanCarthttp://www.notsofastfoodtruck.comhttp://www.twitter.com/Notsofastfoodhttp://www.eat-otb.comhttp://www.twitter.com/PaleoFoodTruckhttp://www.cavemancafeteria.comhttp://www.twitter.com/denvercaveman


The DigKnow Your FoodRed Wattle Hog

The origin of the Red Wattle isn’t clear and their history is a bit clouded. One theory is that they were originally brought to the US by French colonists in the late 1700s. While initially popular, the breed was soon ignored for others with higher fat content, and Red Wattles were left to run wild in Texas. While almost hunted to extinction, the breed was thankfully found in the early 1970s by H.C. Wengler, who started breeding them, creating the hogs we have today.

These large hogs have a characteristic fleshy wattle attached to each side of their necks. Red Wattles can be found in various shades of red, or almost completely black and some animals can have black specks or patches with red or black hair. They usually weigh about 600-800 pounds, but they can get up to as much as 1200 pounds. They can measure up to four feet high and as much as eight feet long.

Red Wattles are a hardy breed that adapts well to a wide range of climates and they can do well in the snow if they have a dry area to get out of weather when they need to. This, coupled with the fact that they are excellent foragers, wonderful mothers and have a mild temperament make them a perfect choice for small, pasture-based farming. They grow rapidly, producing lean meat that’s flavorful and tender with a taste and texture similar to beef.

Red Wattles are currently listed as “Critical” on the American Livestock Breeds Conservancy Conservation Priority List, which means there are less than 200 annual registrations in the US and an estimated worldwide population of less than 2,000.

For more information on the Red Wattle Hogs, or to find a producer in your area, check out the Red Wattle Hog Association

(www.redwattlehogassociation.com). You can also search for producers online at www.localharvest.org.

Photo Credit: Donna OShaughnessy

http://www.paleotreats.com/?acc=8f14e45fceea167a5a36dedd4bea2543http://www.redwattlehogassociation.comhttp://www.localharvest.org


The Dig

Paleo on the GoPaleo-centered podcasts to get your

paleo fix while on the go!

Latest In Paleo (i)www.latestinpaleo.com

The Paleo Solution Podcast (i)www.robbwolf.com/podcast

The Bulletproof Executivewww.bulletproofexec.com/category/podcasts

Everyday Paleo Podcast (i) The Healthy Skepticwww.everydaypaleo.com/category/podcast www.chriskresser.com/category/podcasts

Primal Body Primal Mind Radio (i) Underground Wellness (i)www.primalbody-primalmind.com www.undergroundwellness.com/radio

The Balanced Bites Podcast (i) The Livin’ La Vida Low Carb Show (i)www.balancedbites.com/podcast www.thelivinlowcarbshow.com/shownotes

(i) Indicates the podcast is also available on iTunes.

PORTLAND’S

STONE AGE DINERWe feature a selection of tasty Paleo-friendly meals.From 100% grass-fed hamburgers, other game, wild salmon and veggie burgers... to fresh veggies, salads, soups and home-made desserts... offering many gluten-free and non-dairy options!

Omega-3 Fish Oils

The American diet today versus our Paleolithic ancestors, with regard to Omega-3, is sorely deficient. While humans evolved on a diet with an equal ratio of Omega-6 to Omega-3 fatty acids, our current, modern diet is way off with a ratio somewhere from 10:1 to as low as 20-25:1. Your body does not manufacture these EFAs (Essential Fatty Acids) on its own and they must be obtained through food.

DHA (Docosahexaenoic acid) is an Omega-3 fatty acid that plays a major role in brain function and is a primary structural component of the cerebral cortex, sperm, testicles and retina.

EPA (Eicosapentaenoic acid) is the other essential Omega-3 nutrient and has demonstrated an ability to lower inflammation. While the body can metabolize EPA from ALA, conditions such as diabetes, or some allergies, may limit this ability.

ALA (Alpha-linolenic acid) is derived from plants such as flax or hemp seeds and walnuts.

To read more information on Omega-3 fatty acids, and why they’re important, visit the Subscriber’s Only section of the Paleo Magazine website (www.paleomagonline.com) and use the password “PaleoMagFan” to access.

http://www.latestinpaleo.comhttp://www.robbwolf.com/podcasthttp://www.bulletproofexec.com/category/podcastshttp://www.everydaypaleo.com/category/podcasthttp://www.chriskresser.com/category/podcastshttp://www.primalbody-primalmind.comhttp://www.undergroundwellness.com/radiohttp://www.balancedbites.com/podcasthttp://www.thelivinlowcarbshow.com/shownoteshttp://www.dkportland.comhttp://www.paleomagonline.com


The Dig

Omega-3 FA’s, Fructose and Brain Function

This study examined the effects of omega-3 fatty acid (DHA) and fructose on the metabolic and cognitive function of rats. The goal of the study was to determine whether an omega-3 fatty acid (FA) rich diet could negate the effects of fructose-induced insulin resistance on the brain.

Rats were assigned to four different diets: an omega-3 FA rich diet (n-3 diet), an omega-3 FA deficient diet (n-3 def ), an omega-3 FA rich diet with free access to a fructose-containing drinking water (n-3 diet/Fru), and an omega-3 FA deficient diet with free access to fructose-containing drinking water (n-3 def/Fru). Both diets had the same macro- and micronutrient composition. The DHA added was in the form of flaxseed oil (0.5%) and Nordic Naturals DHA capsule oil (1.2%). Before the rats were assigned to a diet, they were trained to find an escape chamber in a maze. The rats then underwent the same maze test, in addition to metabolic tests, after 6 weeks of diet experimentation to measure the effect of diet on memory retention.

The findings of this study indicate that impaired insulin receptor signaling in the brain, caused by n-3 deficiency and fructose, was associated with poorer memory retention during the maze test. Researchers conclude that n-3 deficient diets, especially in the presence of fructose, can induce metabolic disorders, which can impair cognitive function. They also conclude that n-3 rich diets can negate these effects, even in the presence of fructose.

Agrawal, R., et al. (2012). Metabolic syndrome in the brain: deficiency in Omega-3 fatty acid exacerbates dysfunctions in insulin receptor signaling and cognition. The Journal of Physiology, 590(10), 2485-2499. doi: 2485

Daily Fasting Regulates Metabolism

Recent animal studies suggest that animals evolved cyclical metabolisms that

are in sync with their circadian rhythms and feeding-fasting cycles, and that animals with disrupted rhythms develop metabolic diseases, such as diabetes and obesity.

This data led researchers to hypothesize that humans have the same kind of cyclical metabolisms and that disruptions to our cycles are causing mass onset of metabolic disease.

In order to test whether metabolic disease stems from diet or impaired metabolic cycles, researchers split mice into four different diet groups: an ad libitum chow diet (29% protein, 13% fat, 58% CHO,) an ad libitum high-fat diet (18% protein, 61% fat, 21% carbohydrates), a time-restricted chow diet, and a time-restricted high-fat diet and fed each group the same number of calories. The time-restricted subjects were restricted to eating during a consecutive 8 hour window at night.

The researchers found that the mice that ate ad libitum showed markers for impaired metabolic pathways, with an ad libitum high-fat diet causing more severe impairment than the ad lib chow diet. In contrast, the mice assigned to the time-restricted food regimens showed improvements in the regulation of nutrient homeostasis pathways. The mice fed a time-restricted high-fat diet were resistant to obesity, inflammation, and hyperinsulinemia, unlike their ad libitum counterparts.

The researchers suggest that a time-restricted feeding regimen may help treat metabolic disorders in humans, regardless of diet type.

Hatori, M., et al. (2012). Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed high-fat diet. Cell Metabolism, 15, 1-13. doi: 10.1016/j.cmet.2012.04.019

Magnesium and DiabetesThis study evaluated the effects of

oral magnesium supplementation on the endothelial function of a group of 60 elderly (mean age: 71.1 ± 6.1 years ; M/F: 35/25) diabetic and hypertensive

individuals. Previous research has found that “decreased circulating Mg-ion concentrations have…been observed in subjects with diabetes mellitus and in untreated patients with essential hypertension.”

Thirty of the individuals took 4.5 g/day of Mg pidolate (368 mg/day of Mg ion) for one month, while the other half of the group did not receive any type of intervention. Before and after the one month period, all 60 individuals’ blood pressure, heart rate, fasting blood glucose, serum total Mg, serum ionized Mg, and endothelium-dependent brachial artery flow-mediated vasodilation were measured. No medication, diet, or exercise habits were changed during the study period.

After the trial, the supplementation group significantly increased Mg-ion

Research RoundupA collection of the latest papers and studies

http://www.itsalifestyles.com


The Digconcentration (from 0.42 ± 0.05 mmol/L to 0.49 ± 0.06 mmol/L; p < 0.05) and vasodilation (from 3.3 ± 3.6% to 8.4 ± 3.9%; p < 0.05). No significant changes in blood pressure or fasting blood glucose were measured in either group.

Barbagallo, M., et al. (2010). Oral magnesium supplementation improves vascular function in elderly diabetic patients. Magnes. Res. 23(3), 131-137. PMID: 20736142.

Gluten Sensitivity in Non-Celiacs

This study tested whether gluten can cause GI distress and/or intestinal inflammation/injury in patients without celiac disease.

Thirty-four subjects who presented IBS symptoms, had previously improved those symptoms on a gluten-free (GF) diet, and yet tested negative for celiac disease were enrolled in the study.

During the six-week study, all patients continued eating a GF diet, with 19 patients additionally consuming 16 g/day of gluten, in the form of prepared muffins and bread, and 15 patients consuming GF muffins and bread slices as the control group.

All subjects recorded the severity of their symptoms of GI distress- bloating, abdominal pain, satisfaction with stool consistency, wind, nausea, and fatigue. Sixty-eight percent of the gluten group reported that their GI symptoms were not well-controlled during participation, as compared to forty percent in the placebo group. Patients in the gluten group also experienced significant changes in all GI symptoms except wind and nausea within the first week of the study, especially fatigue. No significant changes in C-reactive protein, celiac antibodies, or intestinal permeability were measured (using noninvasive procedures).

Biesiekierski, JR., et al. (2011). Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. AM J Gastroenterol., 106(3), 508-14, PMID: 21224837.

Research Roundup compiled by Sara Cook, a senior Dietetics major at Purdue University (and Paleo Magazine virtual intern).

http://www.stevesoriginal.com


The Dig1 Michelle Tam is the founder of NomNomPaleo.com, an extremely popular site that was recently named winner in thekitchn.com’s 2012 Homies Award for the Best Food Photography on a Blog and Saveur Magazine’s Best Special Diets Food Blog of 2012. She’s done an outstanding job in the two short years that the site has been online.

Prior to launching the site, Michelle was doing what she could to be healthy - low-fat, semi-vegetarian, lots of whole grains, etc, but it just wasn’t working for her. After seeing her husband (www.fitbomb.com) achieve some amazing results eating Paleo she decided to give it a try. She’s now the healthiest and strongest she’s ever been, with only one regret - she didn’t discover paleo until her mid-thirties!

If you haven’t already, you need to check out her site. You’ll love her recipes and be inspired to continue the Paleo lifestyle!

Fridge VoyeurA sneak peek into what some of the most prominent figures in

the Paleo community stock in their fridge.

2 An assortment of grass-fed beef that Michelle helped butcher herself at the 4505 Meats Whole Beef Butchery Class (http://bit.ly/JM1FhS). The beef is from Magruder Ranch (www.facebook.com/magruderranch).

3 Hawaiian Sun frozen coconut milk. Fresh from Hawaii, this creamy goodness was the hands-down winner of the NomNomPaleo “Which Brand of Frozen Coconut Milk Tastes Better” taste test.

4 More tasty goodies from the 4505 Butchery Class - beef fat and brisket. Mmmmm.....

5 Assortment of Thai curry pastes: two cans of green and one yellow. Perfect for making tasty recipes like Braised Thai Green Curry with Grass Fed Boneless Beef Short Ribs, Slow Cooker Thai Yellow Curry with Grass Fed Beef Brisket or Braised Thai Green Goat Curry (you can find all these recipes on NomNomPaleo.com)

6 SFH fish oil. Michelle and her clan doesn’t down it all the time, saving it for when they feel sick or after they’ve had a beat-down at their local CrossFit box.

7 No paleo respectable fridge would be complete without pastured bacon!

2

3

4

56

7

1

http://www.NomNomPaleo.comhttp://www.fitbomb.comhttp://www.fitbomb.comhttp://bit.ly/JM1FhShttp://www.facebook.com/magruderranchhttp://www.facebook.com/magruderranchhttp://www.NomNomPaleo.com


The Dig

EAT

Pure Indian Foods has been making organic, grass-fed ghee for over 120 years and it shows. For five generations, the company has been producing their delicious and nutritious ghee fresh in small batches. They only use non-homogenized milk obtained from cows during the spring and fall, when the grass is growing rapidly, giving their products a high amount of fat-soluble vitamins and Conjugated Linoleic Acid (CLA).

Pure Indian Foods Ghee has an excellent, buttery flavor and is made from a single ingredient - milk. They also offer an incredibly tasty line of spiced ghees that are definitely worth a look. This is a company that does things right, working hard to produce a product that not only tastes amazing, but is nutrient dense and good for you.www.pureindianfoods.com

Pure Indian Foods Ghee

Use

NomNom Paleo’s iPad AppThe iPad cooking app from the popular NomNom Paleo is an

absolutely stunning example of the amazing things that can be created in this age of digital media. Available from Apple’s App Store, it’s a must have for anyone following a paleo, gluten-free, grain-free or real food diet.

The app is incredibly easy to navigate and provides gorgeous images of not only the finished recipe, but of the step-by-step instructions to make each and every one. When we were testing the app, we found it almost too easy to get lost in the overall beauty of it..It’s definitely worth the $4.99, which gives you instant access to 53 recipes, with the ability to purchase up to 60 more in blocks of 10 for only $0.99/block.www.nomnompaleo.com/app

Read

It Starts with FoodThe best book to demystify how to eat since Robb Wolf ’s Paleo

Solution, It Starts with Food (Victory Belt Publishing) is a fun, captivating read that takes the complicated issue of proper nutrition and serves it up in easy to digest pieces.

The authors, Dallas and Melissa Hartwig, start out by breaking down what they’re trying to accomplish with this book. They address some common misconceptions associated with the paleo diet and give what is one of our favorite quotes in the entire book, “We are far more concerned with health than we are with history.” It Starts with Food isn’t interested in recreating the lifestyles of our Paleolithic ancestors, but is more concerned with looking at the science and working to determine what foods, available now, will make you the healthiest you can be. And they do an excellent job of it.www.whole9life.com

To see more about these great products, visit the “Subscriber’s Only” section of our website and use password “PaleoMagFan”

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“I may not yet be as old as dirt, but dirt and I are starting to have an awful lot in common.” Stephen R. Donaldson

The Exuberant AnimalBy: Frank Forencich

Back in the Paleolithic, we were intimate with the earth. Dirt was a constant companion in our daily lives. We touched it with our hands, our skin and our bare feet; we ate it, we slept in it, we sniffed it and followed its shapes, textures and temperatures. Dirt told us a story of plants, animals, water and seasons. It was a powerful and vital source of knowledge.

But somewhere along the line, dirt got a bad rap. Beginning in the 19th century, Louis Pasteur, Alexander Fleming and Joseph Lister revolutionized medicine with the germ theory of disease and surgeons everywhere began to clean up their act. Antibiotics saved millions of lives, but they also led us to an over-blown cultural war on germs. The idea that “germs are the enemy” has invaded modern consciousness like, well, an infectious disease. And now, most of us are routinely indoctrinated to fear the soil, the mud, the grime and most of all, the dreaded “germs” that are everywhere, waiting to pounce on our bodies and make us sick. We have become dirt-phobic. We clean and sanitize everything. We worship sterility, living an illusion that we can or should be isolated and independent from the microbial world around us.

But today the pendulum is swinging the other way. Over the last decade, a wide range of scientific studies have shown that alienation from dirt is actually damaging to our immune systems and our health. The hygiene hypothesis suggests that contact with bacteria primes the immune system for full function. Microorganisms are in fact essential to our health on many levels; they metabolize nutrients and vitamins, fight pathogens and contribute to homeostasis. Our paranoia has gone too far.

The full extent of our relationship with the microbial world is staggering: our bodies are home to 10 times as many bacterial cells as human cells (bacteria are far smaller). This collection of diverse microscopic life is called the “microbiome.” In essence, we are an ecosystem, a habitat with legs. But this is no static or closed system: we are constantly exchanging microorganisms and genes with the environment around us. We are literally embedded in the biosphere; our tissue, our health and even our cognition is being sculpted not just by us, but by all the life around us and in us.

Of course, the bacteria that’s in us and on us has to come from somewhere. As soon as we’re born, we start picking up microorganisms from every surface we encounter. In a primal environment, this microbial seeding of the body would have come from local soils, from the earth itself. As we grew into adulthood, we literally grew with

the local ecosystem, both on us and in us.

In contrast, modern human infants are now seeded with whatever bacteria they happen to pick up immediately

after birth. We populate infant bodies with the bacteria that live in hospitals, homes, beds, blankets, sheets and cribs. In most cases, these bacterial populations have no particular relationship with local habitat or soils; they may even come from hundreds or thousands of miles away. Naturally, this creates a novel recombination of microorganisms and genes, one that is unprecedented in the body’s history or experience. It therefore comes as no surprise that the modern human body would be challenged and that many of us would fall into poor health and disease.

Astonishing as it is, the microbiome is not just a biological curiosity. The discovery of this vast somatic ecosystem is about to shake up many of our beliefs about health, medicine and our place in the world. For example, we’re now beginning to realize that human metabolism and health is always individual, always in motion and may even be fundamentally unknowable. Many of our most cherished assumptions about nutrition and medicine will have to be revised. The notion that “substance X causes biological effect Y” now starts to look cartoonish in the extreme.

So what to do with our new-found awareness of the microbiome and our ancient, primal association with the earth? For one thing, it’s obvious that we need more intimate contact with local dirt and soils, beginning at an early age. We need to get it under our nails, onto our skin and even into our guts. And of course, we need to feel it under our bare feet; our soles must touch the earth again. It’s time to give up our war on the microbial world and embrace the soils that contribute to our health. We are not apart from this earth; we are embedded.

The idea that “germs are the enemy” has

invaded modern consciousness like, well,

an infectious disease.

Paleo IndulgencesOver 85 paleo/primal friendly recipes made with

real, whole foods and no added cane sugars!Paleo Indulgences helps you curb cravings for

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occasions happen, holidays happen, celebrations happen. These paleo-friendly versions of your

favorite “off-limits” treats offer tasty alternatives to help satisfy cravings without eating gluten-

filled, sugar-laden, processed junk.Giving in to your primal cravings has never been

easier!

Available everywhere September 18, 2012(Order now on Amazon.com!)

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When Kristen Silverman started training at her local CrossFit box, CrossFit SouthBrooklyn, she quickly realized that her high-intensity workouts would require high-quality fuel. Looking for the perfect way to nourish her body she discovered Paleo and, after only a month, was firmly hooked. She had more energy, motivation, and mental focus than ever before, but something kept nagging her; a sweet-tooth.

Kristen had grown up baking with her grandmother and had spent many hours as her “helper”, whipping up wonderful baked goods and confections in the kitchen. Inspired by these memories, she decided to break out her pots and pans, pulled the boxes of shoes out of her oven (true fact), and set to work modifying her grandmother’s recipes to fit her new Paleo lifestyle. This meant no grains (goodbye wheat and corn), no legumes (sayonara peanuts and soy) and definitely no gluten, artificial sugar syrups, colors, or flavors.

Her creations, lovingly crafted from wholesome ingredients like almond and coconut flour, 100% pure chocolate, coconut oil and eggs, quickly became popular. Her

friends began requesting baskets of Paleo-friendly goodies for holidays and other special occasions and she soon realized that there might be an opportunity to expand her hobby into a full-fledged business.

Capturing her belief that Paleo is more than just a diet, Kristen named her online bakery “It’s A Lifestyle” and began shipping healthy indulgences across the United States. Her menu featured chocolate-frosted doughnuts (baked, not fried), chocolate almond butter cups, grain-free granola, mini-cheesecakes, and decadent cupcakes (almond butter and jelly and coconut to name a few), but she didn’t stop there. “It’s A Lifestyle” offers dry rubs for making delicious meats, homemade cashew and almond butters, and even dry baking mixes that are great for gifting.

True fans of better-for-you treats can also join the “dessert of the month” club. Members not only receive a special dessert each month (shipped in a reusable “It’s A Lifestyle” insulated tote bag) but they will also get discounts on future orders and a personalized newsletter and announcement cards.

In the future, Kristen plans on offering pre-made pizza dough, biscotti, and breads “for those that are not that into sweets” and hopes to incorporate her other long-time love, fashion, into her business as well. To start, she’d like to roll out her signature couture oven mitts and cooking aprons as well as baby onesies for baby-shower gift baskets. Eventually, she would like to be able to open an actual brick and mortar location in New York City, and with the growing popularity of Paleo and

Go Getters

CheesecakeChoose bite-size, 4” or 9” and top with chocolate shavings, strawberries or leave it plain.

Chocolate Almond Butter CupsFour simple ingredients that blend

together for a perfect way to satisfy your sweet tooth.

DonutsBaked, never fried. Choose from

Chocolate Dipped, Coconut/Honey Dipped or get an assortment.


Contact It’s A Lifestyle

www.itsalifestyles.com

[email protected] www.facebook.com/itsalifestyleswww.twitter.com/itsalifestyleswww.youtube.com/itsalifestyles

Gluten-free, it seems likely that she’ll succeed.

“I started the business because there was a niche market for healthy, Paleo desserts that was missing. I was finding that the biggest thing people crave are desserts. Then they splurge and feel horrible afterwards. This is a way to have a healthier alternative, so that you do not feel like you over indulged or “fell off the wagon”. To me, once I started doing Cross-fit and Paleo, it was a lifestyle, not a diet. Everyone would ask what I was doing to be in such good shape and I would explain Paleo and they would refer to it as a diet and I would say its just my lifestyle.”

To purchase your own “It’s A Lifestyle” goodies, visit ItsALifestyles.com

For recipes, pictures and a behind-the-scenes look at the “It’s A Lifestyle” bakery, check out Kristen’s blog at Blog.ItsALifestyles.com or follow her on Twitter @itsalifestyles

“Got the magazine in the mail yesterday and immediately read it cover to cover! It’s

beautifully put together and full of great stuff. Can’t wait for the next issue!”

“Just received my fi rst issue. Read it, re-read it, then

re-read it again. Awesome!”

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More Menu Items

Chocolate Covered

Strawberries

Jalapeno and Rosemary Crackers

Lemon Poppyless

Muffins

Cupcakes

Truffles

Lemon Poppyless Muffin Mix

Granola Squares and

Mix

Walnut Date Spread

Dry Rub

Chocolates

And more!

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Go Getters

Bill Vick was a 74 year old Triathlete who thought he had asthma when his doctor told him he was going to die from an incurable disease called Idiopathic Pulmonary Fibrosis (IPF). A former Marine, Bill decided he wasn’t going to go down without a fight. He visited “Doctor Google” and discovered hope in the Paleo lifestyle.

Could you give us a little background on your life before IPF and Paleo?

As a kid growing up I was always involved in sports, in high school I wrestled and later joined the Marine Corps. That’s when I learned how to run, which you’re kinda encouraged to do there! I was accepted into Force Recon, a very unique and very physical outfit with the mission of long range reconnaissance. In 1957, I got involved in Karate and lucked into studying with some of the greats of that area. Well, along came marriage and children, and I got away from exercise and got out of shape.

About 15 years ago, I caught the running bug and got involved in the very early days of Triathlons as an age group competitor. I did well and was in great shape. My workouts were primarily based on running, and swimming with some lifting. Diet was, as it is with many endurance athletes, primarily a grain-based high-carb diet. What we call the SAD diet.

How did you learn that you had IPF (Idiopathic Pulmonary Fibrosis)?

About two years ago I was training for a short-course triathlon and couldn’t catch my breath. I thought I had asthma, so I went down to my local doc and he tap and prods and he says, “I can’t tell

what you got, but you got something”. He sent me to a Pulmonologist who took some high-res CT scans which showed that I had a disease I’d never heard of called Idiopathic Pulmonary Fibrosis (IPF).

I started researching IPF and found that there are about 200,000 people in the US who have it. Roughly 48,000 people are diagnosed each year and 40,000 people die from it annually. The survival rate after diagnosis is three

to five years because there is no cure, if you get it you die, it’s just a matter of when. There are a number of underlying conditions that are thought to contribute,

but most of the current doctors and researchers believe that it is primarily an autoimmune response. They can treat the symptoms of IPF with really heavy duty immune system suppressing drugs like prednisone, but they can’t actually treat the disease.

What were some of the thoughts and feelings that went through your head

when you received your diagnosis? It’s interesting because I think

you go through a grief cycle. First is disbelief, second is anger and fear, and third is acceptance. When I first heard this from my doctor, I was in disbelief. I was a Triathlete, I looked good, I felt good, and my life was on center.

I’m probably at the acceptance phase now, but there is a lot of anger still there. I’m mad at the medical field because they can’t do anything about IPF and I’m mad at the general population because they’ve never heard of it. There’s as many people dying from it each year as lung cancer and someone is dying from IPF every 13 minutes and yet it’s invisible.

How did you learn about the Paleo lifestyle?

I kinda stumbled into the whole Paleo movement when I discovered Mark Sisson and his book “The Primal Blueprint”. I also read Robb Wolf ’s and Loren Cordain’s books and the more I read, the more convinced I became that I was on to something; that auto-immune disease can be treated effectively by modifying your diet.

Continued next page

I Inspire

“...the most important things in my life are no

longer the things.”


Go Getters

Continued from page 25

What was it about Paleo specifically that convinced you it was a better choice than any other dietary plan such as veganism, Blood-type diets, etc?

It was one word, “autoimmune.” Paleo specifically addresses the autoimmune response and that’s why I focused on it. I had lived long enough and had done enough work around diet and exercise to recognize that this stuff made sense and it made sense in the right kinds of ways.

Before I plunged in, I did a lot of research. I literally sat with one of the top five pulmonologists in the world and we talked about IPF and I told him about the Paleo lifestyle. He sat there and agreed with me! He said, “You know it makes sense to me, if it attacks the autoimmune response then it’s worth a shot. This might work, let’s see what happens.”

The goal is to stabilize the disease. With IPF you get scarring in your lungs and once the tissue is gone it doesn’t come back. I’ve been stable now for the last five months.

When you went Paleo, was there any concern from your family that it was a “fad” diet?

They were and let me tell you why they stopped. My youngest daughter is a Triathlete and a science teacher, and so she was skeptical. What changed her mind is the fact that when I started Paleo I was on medication for high cholesterol, acid reflux and depression. After two months I was able to stop all of the medications, and my family became believers. They aren’t Paleo, but that’s OK, we collectively eat more meat and less bread and I’m trying to be an example.

Has has the IPF diagnosis changed your perspective on life?

You can go through life in one of two ways. You can coast along and occasionally smell the flowers, or you can aggressively run around and smell them

all. That is my philosophy, I’d rather do it all than some. I don’t intend to die from IPF, I intend to live with it and to live my life fully. I greet the day with a smile and the most important things in my life are no longer the things.

Surprisingly, having a diagnosis like this can be a positive thing. My family, my daughters, my grandsons, they’re the most important things in my life. It’s no longer the right pair of shoes, the right suit, or the right car, it’s the right people in the right way. It’s about honoring and respecting them, which I didn’t really do before, but I do now.

What are your plans for the future?First and foremost is spreading

awareness of IPF. Until there is broad awareness there will be no funding to cure the disease. It might not happen within my lifetime, but I’m going to do as much as I can by writing about it and talking about it.

My other passion is Boomers. I think that many people in the Boomer generation have given up because they are “older”. Well life goes on, and I think that they can be vital contributors to the world, their community, their family. I’m addressing this in two ways, by focusing on their life and career as well as fitness through my websites BoomerJobTips.com and iFitBoomer.com.

I’m 74 years old and I still compete. I’m no longer competing with others, but I compete with myself. Last week I did a 1,100 yard swim and it was great. I was blowing past these young 50 year old punk kids and it was like winning my first 5k.

For more information about IPF, and how you can

help raise awareness, visit PulmonaryFibrosis.org and The

Coalition for Pulmonary Fibrosis (www.coalitionforpf.org)

IPFIdiopathic Pulmonary Fibrosis

What is it?1

According to the A.D.A.M. Medical Encyclopedia,

“Idiopathic pulmonary fibrosis is [the] scarring, or thickening of the lungs without a known

cause.” It is believed to result from an inflammatory

response “to an unknown substance or injury.” It most commonly affects individuals between 50 and 70 years old.

Once the lungs become damaged, it becomes

increasingly difficult to breathe. How quickly the disease

progresses can vary widely, with some people experiencing

worsening symptoms in just months and others having little

change in years.

There is no known cure and no medications have shown the

ability to improve the condition for patients.

Statistics2

Since 1999, the number of patients with pulmonary

fibrosis has increased by 156%

Four times as many people have pulmonary fibrosis as

Lou Gehrig’s Disease or Cystic Fibrosis

Anyone can get pulmonary fibrosis, with adults between 30 and 80 years old at higher

risk

1 http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001134/2 http://www.coalitionforpf.org/ofs/pdf/DidYouKnow.pdf

http://BoomerJobTips.comhttp://BoomerJobTips.comhttp://iFitBoomer.comhttp://PulmonaryFibrosis.orghttp://www.coalitionforpf.orghttp://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001134/http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001134/http://www.coalitionforpf.org/ofs/pdf/DidYouKnow.pdfhttp://www.coalitionforpf.org/ofs/pdf/DidYouKnow.pdf

Video Production By:

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Usually, I have to step away from work and the computer and start moving before I feel like moving was a good idea. It’s because the idea of moving is in the thinking, ego mind and the feeling of moving is in the body.

If you ask your mind - likely your stressed out, thinking, chattering, busy mind - if working out is a good idea, it’ll say: “No, I have too many things to do.” But if you “ask” your body if moving is a good idea - and I mean ask it by moving it and seeing if it feels good to move - it will very likely say “yes.”

It’s like the saying that floats around Facebook: “You never regret the workout that you finished.”

Movement is NOT Optional...

A tragic symptom of our age and our dependence on - and love affair with - computers, iPads, the internet and social media is that movement has become either something optional or something we just sort of “tack on” to the day - either before or after work. Even though I’m a full-time author and blogger - in the health and fitness field, no less - and work from home on my own schedule and at my own discretion, I’ve still struggled with this attitude from time to time.

More than once I’ve been in the very telling situation of falling into varying degrees of depression and anxiety when I stop moving and training regularly or my movement and training take a backseat to planning and working and pointing and clicking on the computer.

I’m fully convinced that the depression and anxiety I feel when I’m not moving enough and am spending too much time sitting and thinking and working and stressing is my body telling me to move.

Not Moving is a Modern Cultural Problem...

As a culture, we’ve become almost entirely cerebral. And this cerebral nature is still pretty universally respected and ingrained - even if it’s not quite as well rewarded as it used to be. (If the “not quite as well rewarded as it used to be” part of that sentence intrigues you, read Linchpin by Seth Godin.)

It’s the typical “working and paying bills is life or death, exercise is nice if you have the time” attitude that’s pervasive in our culture - even among many of us who know better. Part of the problem is that this attitude is at a cultural and many times even at a sub-conscious level. I could also say that, even for those who move and train regularly, many don’t move properly and they move too often and intensely - usually driven by the “more is better” approach of our culture and consumer society - but that’s a topic for another time.

The truth is, training and moving and breathing and physically exerting ourselves is exactly what we need to refine and expand our cognitive abilities and find the inspiration and energy for the more cerebral and sedentary work most of us engage in

for a living. Moving and thinking are NOT mutually exclusive. In fact, they each impact the other positively.

After really digging into the topic - and being inspired by Frank Forencich’s outstanding “Change Your Body, Change the World” - I began to see how strongly I was influenced by my mostly sedentary years studying chemistry in college followed by my stint as a scientist in the biotech field. Even though I’ve worked for a number of years now to create self-employment and the freedom to train and move as often as I need to and whenever I want to, I can still get stuck in the “work comes first” mentality that was drilled into me in academia and corporate culture.

The Two-Way Street between Mind and Body...

There’s a very interesting phenomena you can observe in the interaction between mind and body. We all know that when the mind is stressed out, the body reacts. Breathing becomes shallow, pulse quickens, thoughts race. Along the same lines, if you aren’t particularly stressed mentally and you start to breathe shallowly and rapidly and flash your mind from one stressful thing on your to-do list another, you’ll become stressed. Mind can influence body just as well as body

Move or Di

e

By: Adam Farrah

“It’s time for the body to get back into the act.”

Frank Forencich


can influence mind.It’s the same if you are mentally

stressed and you go to a quiet, comfortable place and practice yoga. When you’re stressed, your muscles tense up. Yoga releases that tension. So, even though the tension in the muscles originated from the mind and it’s thoughts, the physical act of the yoga released the tension and calmed the mind. Mind influences body and body influences mind.

Evolving Forward and Backward at the Same Time...

As Albert Einstein so eloquently said, “The significant problems we face can not be solved at the same level of thinking we were at when we created them.”

We’ve evolved to the point of being cerebrally highly advanced. Yet our bodies have remained highly primitive with primal drives, needs and reactions. We can’t live 100% cerebrally - as much as consumer and corporate culture would like us to. But we can’t live 100% primally either - responding to impulses that were appropriate in a much different age.

What I’m proposing here is a complete paradigm shift. Moving, and moving properly, is a matter of life or death. Our movement was once at a highly evolved and advanced state - way back at a different time in our evolution. Currently, our minds are arguably at a “pinnacle” of thinking and logic ability. But we’ve left the movement part far behind and are paying a price.

The statistics on illnesses like type II diabetes, heart disease, anxiety, depression, obesity and many, many others tell the story. As a culture we’re not moving enough and many of us who do move regularly don’t move in the right ways or at the right times.

It’s time for a cultural shift that honors the primal nature we all share and can’t deny or medicate away - as much as consumer and corporate culture tries to sell us the fantasy that we can.

It’s my deep belief that a profound evolution of the human species is on the horizon. We’re reawakening and becoming more in touch with the deep, primal and primitive needs that our bodies have been more and more

insistently trying to make apparent to us - often through illnesses like anxiety, depression or digestive and metabolic disorders. And, at the same time, we’re learning and creating and sharing more and more, faster and faster and in more technologically advanced ways every day.

My vision for the evolution of the human animal in the 21st Century is a highly fit, primal body with a sharp, clear and intelligent mind. A mind that uses the “tools” of our day and environment just as our ancestors used what was in their environment for survival and to support their lives. And, with the massive advances in our technology also comes massive advances in our responsibility to use that technology in a responsible way - responsible to ourselves, our planet and all the other life we share the planet with.

And movement is at the core of this evolution - a bridge between past, present and future.

Move or Di

e Activity Levels Way DownIn 2001, researchers attempted

to compare the activity levels of Australian settlers 150 years ago to “modern”

sedentary office workers. They measured this by having a

group of men reenact life 150 years ago by living in a theme park near Sydney for a week, with minimal use of modern

technology.They found the historical group

had activity levels up to 2.3 times greater than the modern

group (the equivalent of walking up to 9 miles PER DAY more in the past than today).

http://www.paleosimplified.com


The talented Cindy Anschutz is working hard to bring the first paleo-centered cooking show to TV. Find out what’s driving her and how you can help support her efforts!

As a personal chef who believes in the benefits of a Paleo life-style, I welcome the opportunity to spread awareness about its health benefits and share recipes I’ve created using its principles.

After 20 plus years in the computer software industry, I decided to pursue my passion for cooking with the launch of Cindy’s Table, a personal chef and catering business, based in the Greater Hartford, CT area. I also took advantage of a more flexible work schedule and joined a local CrossFit training program in 2010. It was through this group of enthusiasts that I was introduced to the benefits of Paleo cooking, and I’ve never looked back!

Soon after my first introduction to Paleo, my doctor recommended I take medication to manage my high cholesterol. I refused and committed to the Paleo diet for six months to see if my cholesterol levels would respond. I was determined to try it, despite my doctor’s objections and it was one of the best decisions I’ve ever made. Not only did the lifestyle change help lower my cholesterol, but I was able to lose weight, sleep better and feel more relaxed on a daily basis. Since making the transition, I don’t have as many cravings for unhealthy foods. Now, two years later, my cholesterol is normal!

My husband, Glenn, and I have changed our diets and reaped the rewards of a Paleo lifestyle. It’s been so refreshing to learn that Paleo doesn’t mean boring or bland! After some practice, I’ve found that by putting a modern twist on basic ingredients, I can “wow” my clients, all while remaining true to my new lifestyle.

I started cooking as a young child in my Italian Nana’s kitchen. Together we would plan meals for the week and prepare Sunday dinner for our family. Her love of family and Italian cooking were a springboard for my future success and consequently, her greatest gift.

Inspiration can hit at anytime. Sometimes I’m inspired with recipe ideas while walking down the aisles of a grocery store. I am also inspired by my husband, as we love to cook and entertain together. We have traveled to cities across the U.S. and overseas and relish the chance to learn more about different cultures and their food for inspiration. Some of my most delicious creations have come from having the courage to re-create a favorite dish-relying on memory instead of a recipe. Don’t be afraid to experiment and have fun!

Paleo recipes can have pizzazz and are great fun to make. It’s so rewarding to entertain with a menu that is both healthy and delicious. However, if you’re not feeling wildly creative yet, remember that it will come with time, practice and the rave reviews you will receive from your guests. And while creativity is a bonus in crafting recipes and cooking, planning is vital.

Planning is a skill I carried over from my years in the computer software business, juggling parenthood and running my own company. I’ve found that much of the stress that people have involves knowing which ingredients to have on hand. Trust me, you can easily stock your pantry with all the basics needed to create a delicious meal and rest assured that even last-minute meals can be made with ease. (You can find pantry basics on my website, under Cindy’s Creative Corner).

If you still feel that cooking delicious, exciting, paleo-friendly dishes is a bit overwhelming, it doesn’t have to be. It’s my goal to teach you how to turn protein and vegetables into a simple, week-day meal or transform them into something worthy of any special occasion.

Lately, I’ve been working with Adam Farrah, the author of “The Paleo Dieter’s Missing Link,” in a joint effort to spread Paleo with live cooking demos and Paleo theory lectures. We have begun filming a series of videos called “Eat Great, Feel Great” that you can view on YouTube. Adam and I have also taken our “Paleo Road Show” to businesses in Connecticut like Whole Foods Market and gourmet cooking venues like Chef ’s

Emporium. Our goal is to introduce and educate consumers about the benefits of Paleo and Gluten-Free cooking. For those already on-board, we hope to reinforce the message that “diet foods” don’t have to be tasteless, boring or about deprivation.

With many of my goals coming to fruition, I’m now focused on hosting my own Paleo-focused cooking show. I’ve already received a lot of positive feedback about the idea and am hearing that people are more than ready for such a program.

What do you think? Please give me your feedback by emailing me at: [email protected]. With your support, together we can educate the world, make Paleo fun and show how eating the diet we were intended to consume can lead to a longer, healthier life!

EntertainingPaleoFind these and other great paleo/gluten-free recipes on Cindy’s website (cindystable.com)

• Poached Salmon with Avocado Salad• Pork Scallops over a Warm Mushroom Sauce• Ossobuco alla Milanese• Classic Eggplant Caponata

For great menu suggestions, party planning tips, table settings and all the details needed for a special event visit www.cindystable.com/category/creative-corner/

How You Can Help

Helping Cindy in her efforts is quick and easy. Simply like her Facebook page (http://goo.gl/wtrUK), watch her videos on YouTube and “like” them/comment on them. Numbers get noticed!

mailto:cindy%40cindystable.com?subject=mailto:cindy%40cindystable.com?subject=http://www.cindystable.comhttp://www.cindystable.comhttp://www.cindystable.com/category/creative-corner/http://www.cindystable.com/category/creative-corner/http://goo.gl/wtrUKhttp://goo.gl/wtrUK


There are a lot of things you can do now to try and bring your diet and lifestyle back in line with what your DNA expects of a modern human being. Through exploring the concept of the “paleo lifestyle”, people all over the world have found renewed vitality and strength, and made wonderful changes in their lives.

Of course, sleep is certainly an important facet of health, and we’ve made great progress in learning how to make bedtime a more restful and rejuvenating experience. By understanding the negative effects of things like late night alcohol and caffeine consumption, LED and blue light exposure, and stress or cortisol irregularities, we can fine tune our body’s rhythms so that we can feel more rested after waking. But, what if there is yet another piece to the puzzle?

After all, sleep has always been, and to some extent, remains a mystery. Scientists have formulated some theories as to why the human body requires sleep, and what the purposes of dreams are, but for the most part these questions are still unsolved. By applying the evolutionary heuristic we can easily understand how the blue colored light from computer screens, similar to the daytime sky, can hijack our natural mechanism for keeping us alert during the day.

After all, the daytime is for hunting and gathering. So, why don’t we apply that same evolutionary model to that other important factor of sleep, our beds?

I asked several people if they would consider giving up their cushioned mattresses to sleep on the floor, if there was evidence which demonstrated that it would be good for their health. The response was almost uniformly negative, with a mix of incredulity and skepticism. After all, aren’t we repeatedly inundated on a daily basis with advertisements for the latest and greatest mattresses and bed technologies which are guaranteed to give us the best sleep of our lives?

I hate to play the cynic, but it wouldn’t be the first time that an indispensable market developed to provide a supposedly necessary product that ultimately harmed or at least did little to improve our health. But, perhaps I’m being too hasty. Surely, the rest of the people in the world outside of developed western countries sleep in beds just like us. You know, those cultures which still cling to their traditional practices and lifestyles, which we often point to as evidence for the errors of our modern ways. People like the Ache foragers in Paraguay, and the !Kung hunter-gatherers in Africa, for instance. Well, as it turns out, they sleep very differently from most of us.

According to Bruce Bower for Science News, “Adult sleepers in traditional societies recline on skins, mats, wooden platforms, the ground, or just about anything except a thick, springy mattress. Pillows or head supports are rare, and people doze in whatever they happen to be wearing. Virtually no one, including children, keeps a regular bedtime. Individuals tend to slip in and out of slumber several times during the night. In these unplugged worlds, darkness greatly limits activity and determines the time allotted to sleep. Folks there frequently complain of getting too much sleep, not too little.”

That sounds interesting, but does it really apply to the rest of us?

Well, it would certainly seem difficult to suggest a biological need for something like a springy mattress, since they didn’t exist in nature. However, it would have been relatively easy for ourancestors to find a soft spot to lie down on in the evening, if but a patch of grass or sand. And even the Japanese, who sleep in their traditional manner, still employ a small bit of cushioning for their futons, though their beds are still quite spartan compared to western standards.The prevalence of back aches and poor sleep would indicate that the near ubiquitous presence of mattresses in our society has not necessarily been the panacea that it is thought to be.

One thing that we can be sure of is that people who already have a diagnosed spine condition or arthritis should consult with their doctor before making any radical changes to their sleepingconditions. But for everybody else, it could potentially be therapeutic to switch from a very soft and cushioned mattress to something quite a bit more firm, if not as hard as the floor. Or at, the least, try sleeping on the floor or a futon and see how you feel.

Really though, is it really that much weirder from all of the other paleo-inspired stuff you’ve tried? I gave this a try for a week, by sleeping on the floor with nothing but a small blanket and a yoga mat, and found that after a few initial nights of discomfort my body rapidly adjusted to my new sleeping conditions. Of course, my sleeping posture had to change a bit to accommodate the reality of the rigid floor, but in a weird way this actually started to feel “right”. It makes sense that our body would have mechanisms for instructing us to move or perform in the proper ways when presented with an environment and conditions that meet its expectations. The firmness of the ground juxtaposed with the pull of gravity on our skeleton creates an evolutionary formula which just makes sense.

I encourage you to think about it the next time you go camping. Maybe you can leave the air mattress at home, and get by with just a small roll-up sleeping bag. You might just feel better for it.

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By: David Csonka

Sleep NaturallyWe’re constantly told we need

exactly 7-8 hours of sleep each night for optimal health. No more, no less. However, according to researchers like

James McKenna of Notre Dame and Carol M. Worthman of Emory University in Atlanta, humans are biologically designed to sleep in

two or more interrupted bouts at night and sleep again during the

day.

Is Sleeping on Hard Surfaces“Paleo”?

http://www.nogii.com/paleo.html

Get Back to the Basics with NoGii Paleo Bars • NO GLUTEN • NO HIGH FRUCTOSE CORN SYRUP • NO HYDROGENATED OILS • NO DAIRY • NO TRANS FAT • NO PRESERVATIVES • 100% ALL-NATURAL • PALEO DIET COMPLIANT

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On January 25th of this year, the Food Nutrition Service of the USDA issued their final rule that modified the nutrition requirements of the National School Lunch Program (NSLP) and the School Breakfast Program (SBP). The ruling aligns these two programs with the most recent “Dietary Guidelines for Americans” and only applies to food schools serve out of their cafeterias in lunch and breakfast meals and doesn’t affect any vending machine items.

This process began with a proposed rule, issued by the USDA on January 13, 2011. They issued a notice requesting public comment on March 21, 2011 and received over 130,000 public comments

which they considered while putting together the final ruling.

The final rule requires that school breakfast and lunch menus meet specific age/grade food and nutrition standards, increases the minimum amount of fruit and whole grains offered at breakfast and eliminates the proposed provision that had required schools serve a meat/meat alternative at breakfast (ie., they don’t need to serve meat at breakfast, just more grains).

So what are some of the changes

that will be implemented by this rule?More fruit at breakfast and lunch.

The rule doubles the amount of fruit that schools need to offer for breakfast, from a half cup per day to one cup. It also doubles the amount of fruit and veggie servings offered at lunch for certain age/grade groups.

More vegetable servings and variety at lunch. Not only do schools need to increase the amount of veggies that they serve, but they need to offer more varieties. These varieties include dark green vegetables, red/orange vegetables, legumes, starchy vegetables and other (ie. tomatoes, onions).

More whole-grain foods. The ruling requires schools to increase the servings of whole grain foods and gives schools two years to fully implement this requirement for lunch and three years for breakfast. On a positive note, the rule does cut down on the number of grain-based desserts schools can offer to two per school week.

Only fat-free (unflavored or flavored) and unflavored low-fat (1% or less) milk. This discontinues the current policy that allowed schools to offer milk in various fat content levels (whole, 2%, etc) and provides no limit on the fat content of flavored milk.

Saturated fat limits. This is actually pretty consistent with the current standards that limits breakfasts and lunches to providing less than 10% of total calories from saturated fat (average over the school week).

Less meat. The final rule does not require a daily meat/meat alternative to

Paleo Kids

Consultations I Seminars I Presentationswww.GlutenFreeRN.com

Nadine Grzeskowiak, RN, CEN215 SW 4th St., Corvallis, OR I 541-602-1065

Contact us today - Your body will thank you.

Food is medicine.

™

Have you hit a paleo ‘plateau’?Let us help you tweak your diet for optimal health & variety

School LunchesNew USDA rules and how to get your kids the most “paleo” school lunch.

http://www.glutenfreern.com


be served for breakfast. In addition, the final rule gives schools the option to offer tofu, mature beans, dry peas, cold cuts, cheese and yogurt to meet the meat/meat alternative requirements.

With more grains, less fat and less meat, what’s a family that’s living a paleo lifestyle to do? Obviously, sending your kids to school with their own lunch is the preferred option. However, for some families that’s not possible due to things like finances or time. The good news is that it is possible to get your child a meal prepared at school that’s more in line with the paleo framework.

There are regulations in place to provide meals to students with special dietary needs and schools that participate in the NSLP and SBP are required to make accommodations for kids who can’t eat the prepared meals due to a disability. Schools can also, at their discretion, make substitutions for students who don’t meet the definition of disability, but still can’t eat the prepared food due to

dietary restrictions such as intolerances or allergies.

To have your child exempted from prepared meals, the school must have a written statement on file, signed by a licensed physician. The statement must state; the child’s disability, an explanation of why the disability restricts their diet, the major life activity affected by the disability, the food(s) that need to be omitted and the food(s) that must be substituted.

For most of us, our child won’t qualify for modified meals under the disability regulations. More than likely, they’ll fall under the umbrella of special dietary needs.

To have changes made to your child’s school lunch due to special dietary needs such as food intolerances or allergies, the school must have a written statement on file. The statement must be signed by a recognized medical authority and include; the medical issue/special dietary conditions that is causing the

need for the substitution, the food(s) that must be omitted and recommended alternate food(s).

The USDA has published a manual to help guide school foodservice staff in accommodating kids with special dietary needs (see link below). Since this is the reference your school’s staff may be referring to when helping you, it’s a good idea to familiarize yourself with it prior to speaking with them. The guide gives example situations explaining different circumstances when the school is/isn’t required to accommodate the requested dietary change.

By doing a little homework and prep ahead of time you’ll be able to better identify how to present your dietary requests to school staff and have a more paleo-friendly meal served to your child at school.

USDA Guide: Accommodating Children with Special Dietary

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