L ET T ER FR OM TH E ED I TOR Dear friends, There are two times in your life when you should take control of your health. The first, better time in my opinion, is when you have the choice. When nothing is forcing your hand. Before the doctors are telling you that something is off, that things aren’t quite right. When you have everything ahead of you. When you still have the energy and the drive to be who you want to be and the time to be her. Before you are discouraged, before you’re frustrated. Before your body feels like it’s letting you down. The second, not-so-ideal time is when you don’t. This magazine is for both of those times. The inspiration for The Eighty Twenty came to us last year because it was what we all felt was our legitimate contribution to our health.But I want to make one thing clear : it did not mean that we all set out to have an 80/20 lifestyle. We didn’t decide that 20% of the time, we would give in.
Instead, each of us, at our very core, have designed our 100%. It looks different for each of us, but it is our best self. Each morning, we strive for it. We make decisions from the second we wake up to the moment we fall asleep. Often times, we hit the mark. We slept well, we drank water, we made working out a priority, we were kind to everyone we met, we brought a healthy lunch, took our fish oils, read our books, shut off our phones. Other times, we fall just shor t. We woke up late, drank too much coffee and snapped at our par tners. But I promise, if you design your core, your one hundred percent, you will become the woman you want to be. In my opinion, Eighty Twenty is not the goal, it’s something that happens when you decide that your health is impor tant, and other things are too. If I could ask one thing of you, it would be to take a real hard look at everything you do, every single day. From the moment you wake up – all throughout the day – to the moment you go to sleep again. Take stock of each step and ask yourself in which direction that step is going to take you: toward your health, or away from it.
When I was eleven, I had to create a magazine for a school project. My focus was dogs, probably because we had just got our first. The entire thing was made out of construction paper, glue sticks and markers - essays, drawings, ad placement - all done by me. Years later, I lost myself in magazines. I devoured them weekly. I was fixated on what celebrities were doing to stay “healthy” - what they were eating, how they were working out, what they were doing to lose weight after baby. The products they swore by, the techniques they had perfected. It was both inspirational and discouraging and I wanted to be par t of that world of page layouts and eight secrets to your best night’s sleep. In college, I majored in English. I interviewed strangers and friends. I photographed streets and people. I learned the ins and outs of a newspaper and submitted poems to the school magazine. When senior year rolled around, I chose to write my 30 page thesis on the Conde Nast magazine industry--how celebrities on the cover and celebrities in the ads inside were all a conspiracy to make you buy a bunch of crap you didn’t need and that the celebrities themselves didn’t even believe in. This magazine is nothing like that. The following pages are a creative collaboration by many. We are not being paid to pitch products to you. We are women who have both made the choice to improve our health and have sometimes been forced to. Who have found inspiration and discouragement, sometimes at once in the journey that is self care. Who have designed a life we are proud of, and a handful of vices that we can’t live without - or rather - can live with. This magazine is for us and it’s for you, too.
l o v e , je nna
3 Letter from
20 Coconut Oil Body Scrub
T AB L E O F CO NTENTS Letter from the Editor | Page 3 Cleaning up my Body Positive Ways | Page 6 Cider Squash Soup | Page 7-8 Adventures in Oil Pulling | Page 9-10 How Olive Leaf Extract Can Keep You Healthy | Page 11 Peppermint Fudge | Page 12 My Mother, My Self | Page 13 Cleansed: An Essay on Motherhood | Page 14-16 Sweet Potato Gnocchi | Page 17-18 Avocado Honey Mask | Page 19 Coconut Oil Coffee Body Scrub | Page 20 Interview with Mike Malloy | Page 21-24 Pumpkin Chili | Page 25 Decluttering Tips | Page 26 Paleo from the Start | Page 27-30
Fit Ballet Workout | Page 31-32 Oil Remedies for Dry Skin | Page 33
C l e a ni ng u p my Bo d y Po si t i v e W a ys By: Alaina Gizzo The body positive movement demonstrates social media at its finest. Bloggers, Instagram users and selfie aficionados alike share images, quotes and experiences on how to be proud of the skin you’re in. As a society, we’re moving toward loving ourselves and away from insecurities. As someone who has always struggled with self-image, I became fascinated with all this movement had to offer. I surrounded myself with every body positive blog and Instagram account I could find. Unfor tunately, I somehow took this message as a way to steer away from my fitness goals. I still went to the gym and ate clean(ish), but I simply didn’t care about the end result. I’ve been a big person my whole life with constant fluctuations in weight. I went on my first diet at ten years old. This new movement felt liberating at first. I can’t blame myself for that. As months went on, I would see pictures of myself and think, “Is my face that puffy in person?” or “Where did that stomach come from?” I wanted to be positive about the body I had, but as I saw it grow and expand, I found it really hard to be happy with myself. I made an appointment with a personal trainer, star ted por tioning my meals and decided to fall in love with Zumba classes. I don’t know the exact date this star ted, but I know this has been a gradual change that has gone on for months. The trainer set me on a regiment, so instead of going to the gym for a 45 minute elliptical workout, I’ll stay for an hour and a half and work everything. I learned what to eat to stay full and to drink water before and after meals. I’ve made a Zumba family who holds me accountable for showing up to class and giving it my all. This is now my lifestyle—a habit. I make meal planning and workouts appointments in my life, appointments with myself to do what I must for my own health. These changes don’t mean I love myself any less. This doesn’t mean that I’ve turned my back on the body positive movement. Now I’m just working toward a clear goal in attempts to clean up my body positive habits. Instead of giving up on my body and thinking “this is as good as it gets,” I can be proud of what my body can accomplish, how far it’s come and how far it can go.
c i d e r sq ua sh so up By: Vanessa Davis
Fall flavors don’t have to end when all the leaves finally drop to the ground. Winter squash, such as butternut, delicata, acorn and even pumpkin, provides a rich flavor to warm dishes to last you all winter. The diverse canvas works well in soups & chilli’s, Pumpkin popularity peaks around Thanksgiving and takes a gradual decline until the following September when it reemerges. You can still buy pumpkin into the winter months and sweet pumpkins last awhile in a dark room. If you can’t find fresh pumpkin, organic canned will work as well. Smokey cumin pairs with sweet cider to give this soup a rich flavor.
i n gre d i e nt s /// 3 lb pumpkin /// Or 3 cups pumpkin puree /// 2 tbls ghee, melted /// 1 lb tart apples, diced /// 1 large leek, white part only, thinly sliced /// 4 garlic cloves /// 2 tbls fresh sage, plus more for garnish /// 2 tsp cumin /// 2 cups chicken broth /// 1 cup organic apple cider /// 1/2 cup coconut milk /// 1 tsp sea salt /// 1/2 tsp pepper /// 1 small granny smith apple, for garnish
d i re c t i o ns /// Heat oven to 400 degrees. /// Place pumpkin on rimmed baking sheet. /// Cook for 35 minutes. /// Toss apple, leek and garlic in melted ghee. /// After 35 minutes, add apple, leek and garlic to oven and cook for 20 minutes. /// You will know the pumpkin is down when the skin turns darker and is easily poked with a fork. /// Remove from oven and carefully cut open and remove seeds and skin. /// In a large blender, mix pumpkin and all other ingredients. /// Garnish with coconut milk swirl, apple slices and sage.
e njo y ! 8020TIP:
Keep a bag of pork rinds in your pantry and a jar of salsa in your fridge at all times. The two make a surprisingly good (and crunchy!) Paleo snack.ish
A D VENT U R ES I N OI L PUL L I NG By: Megan Flynn Peterson
Two years ago, in what is cer tainly not one of my proudest moments, I suddenly stopped going to the dentist. There were so many excuses to choose from--my dentist passed away and then we moved from Virginia to Minnesota for only a year, where my husband went to a new dentist and left with more problems than he had when he walked in, which made me too scared to go. We moved to Charlotte in August with plans to stay and I finally made an appointment for a cleaning and checkup this fall, where I sat in a chair while the dental hygienist pointed to a set of x-rays and counted my cavities. (PSA: You really are supposed to floss every day.) I made an appointment to come back for fillings, but in the meantime I star ted reading about the possibilities of naturally healing oneâ€™s teeth. The thing I saw most consistently? Coconut oil--and more specifically, oil pulling. The gist of oil pulling is this: in an effor t to remove toxins from your system, you swish one to two teaspoons of coconut or sesame oil around your mouth for 20 minutes every day. It is about as gross
as it sounds, but with just a bit of research, the list of benefits really quickly star ts to grow--no more headaches, migraines, asthma, or acne; less jaw pain; and apparently it will even whiten your teeth while remineralizing soft spots and reversing tooth decay. I had tried my hand at oil pulling once before with no luck--the sensation of solid oil melting slowly in my mouth just totally freaked me out. Pair that with an overzealous gag reflex and the notion that this is something that is to be done first thing in the morning and I never really stood a chance. However, in the name of science or experimentation and crunchy oral health, I decided to really give it a try...for ten days? Maybe seven. Or, in retrospect, maybe two.
day o ne : 6 minutes 1/2 teaspoon coconut oil
D A Y t w o:
8 minutes 1/2 teaspoon coconut oil
I immediately feel like I’m going to throw up. The glob of coconut oil sits in my mouth and melts at a glacial pace while I try not to gag. Two minutes pass and I wonder how in the world I’m supposed to keep this up for eighteen more, and how I’m ever going to graduate to using a full tablespoon or two of oil. At one point I end up stressing myself out so much that I feel like lying down again and star ting my day over. This seems like a pretty ineffective and unsustainable way to begin my mornings.
Yesterday I wondered if I was allowed to brush my teeth before oil pulling, so I looked it up and read that I can give my mouth a swish of water before essentially marinating it in oil, so this seems better already. Except it’s not, and after a few minutes I realize that it’s still really gross.
After two days of oil pulling and many days of thinking about oil pulling, I star t to think that some things just aren’t wor th the trouble. I exercise, I eat well, I get enough sleep. I now have six less cavities in my mouth and a newfound love of flossing. I take care of myself and I’m serious about it. So the question is, how far will we go to make small and possibly only experimental improvements? Is it real? Is it a placebo? I still find myself reading about oil pulling on a fairly regular basis, but every time I try it again, I hate it. We make choices about our health every day, and even without an ounce of judgement, some of them are downright bizarre. Maybe you swear by oil pulling and are anti-fluoride. Or you have plans to one day give bir th and encapsulate the placenta. Some people run marathons, some people lift really heavy weights, some people stand on their heads every morning. And then we eat chocolate and drink wine and spend the holidays sitting on the couch watching Gilmore Girls on Netflix. There are plenty of ways to take care of yourself. Life happens in the balance.
Do squats while you watch TV. Why not?
ho w oli v e le a f e xt ra c t c a n ke e p y o u h e a lt h y By: Alaina Gizzo Sometimes family and friends share a little more than cheer around the new year. You can arm yourself with dietary supplements, but not all are created equal. Cue olive leaf extract pills. These little green tablets have traditionally been used for a host of health benefits including cardiovascular suppor t and reducing the risk of diabetes, but are also effective as immune system suppor t. A coworker first introduced these to me while I was suffering from the after effects of a terrible upper respiratory infection. Although the olive leaf extract didn’t appear to shor ten the length of the infection, I figured I’d give it a shot as a daily supplement. The pills are pleasant to take, as they both taste and smell like olive oil. I tend to take mine in the morning along with a multi-vitamin. The suggested dosage is one to two 500 mg tablets for maintaining a healthy immune system. So far I’ve been able to combat exposure to two different sick individuals, which is a lot for me. If you’re that person who catches a cold in December and doesn’t seem to shake it until April, this is a supplement to try. Or if you find yourself getting stressed and run down this winter, olive leaf extract can help prevent those pesky colds that always come at the worst time. The effectiveness of olive leaf extract as immune system suppor t lies in its polyphenols, which are a group of chemicals found in plants. These chemicals have antimicrobial proper ties against viruses and bacteria, which means they can prevent infections from spreading. Since olive leaf extract has been shown to lower blood pressure, you may want to avoid taking it if you have low blood pressure or are on any medication for blood pressure. Those with olive allergies should also avoid olive leaf extract. As always, consult your physician before taking any new dietary supplements.
p e p p ermi nt fud ge By: Vanessa Davis This fudge is super easy to make with only a few simple ingredients. Decadent fudge makes for the perfect treat. The peppermint is not only a delicious accent flavor but peppermint has its own health benefits. Peppermint has said to help with headaches and boost concentration.
i ng re d i e nt s 1 cup cashew butter, or other nut butter 1/3 cup coconut butter, melted 1/4 cup + 2 tbls cacao powder 1/4 cup maple syrup 1/8 tsp sea salt 3 drops peppermint essential oil, food grade
d ire c t i o ns In a large bowl, mix together all ingredients. Place in the microwave for 15 seconds. Stir until smooth. Pour into a parchment lined container and freeze for 1 hour. Keep in the freezer until ready to serve.
my m o t h e r, my se lf By: Megan Flynn Peterson
For our wedding, my husband and I received and beautiful collection of stainless steel pots and pans which, if not dried well (and immediately), leave marks on the surface. One night after dinner, we did the dishes and I found myself excited to immediately dry the freshly washed pan, and it reminded me of my mother and her own pans, back when she’d ask me to dry all the dishes after she washed them. I never understood why she couldn’t just let them air dry. I see more of her in myself every year. The urge or maybe the compulsion (sorry, Mom) to keep something shiny and new or just well cared for is something that took me years to discover within myself, but now it’s here. I wrote a poem in 2009 and smack-dab in the middle, totally unrelated to the two main stanzas was this:
it is this: I have almost nothing in common with Tan except for a mother who cooks. And yet, everything about the shor t story speaks to me.
Black shir ts and pasta.
The kitchen full of food, growing up with influences from another culture, and learning invaluable life lessons from these women who bir thed us. Tan’s exotic vegetables and octopus were my empanadas and yerba mate, but I bet we both stand in our kitchens and think of our mothers as we turn on the stove.
But am I becoming my mother? Maybe I’m just becoming myself. From the colorful preppiness of my teenage years to a wardrobe of mostly black, white, and grey, the evolution of my style has been slow and unconscious, but steady. I still make fun of her every time she tries on another black top as though it were somehow different from the rest; forgetting that I own almost as many as she does. It’s not her style or my style, it’s kind of become our style. Every Christmas I read “Fish Cheeks” by Amy Tan. I’ve written about reading it before, but the gist of
I don’t always feel like an adult. Sometimes I feel overwhelmed with the responsibilities of life. But when I pour hot water over yerba or feed a visiting friend too much dinner, I feel like maybe I’ll find a way to figure it out. Like unrelated sentences in the middle of a poem, the pieces star t coming together in the end.
cl ea ns e d : An e ssa y o n mo t h e rh o od By: Sarah Ann Noel
When I discovered I was to be a mother, I had freakouts of varying degrees. Aside from the obvious panic attack that accompanies even the most planned decision to create and grow and bir th a human being, I was, ridiculously enough, acutely aware of how little like a Pottery Barn catalog my life actually looked. It’s not that I’m even a Pottery Barn sor t of girl; it just seemed that by the point of motherhood, I should both want and have a Pottery Barn catalog life. I’d planned to dominate motherhood. I was sure I’d do it effor tlessly, perfectly. I’d dust a modern and chic nursery without dir tying my cashmere pullover and then go for a walk with our vintage-inspired pram. Perhaps this is what progresses the human race: our ability to convince ourselves that this sor t of life is both desirable and—here’s the punchline—attainable. These days I’m four years and two kids into motherhood. I still like a clean house, but I wouldn’t recommend you eat off my floors. I haven’t learned my lesson, so I wear a lot of white, but it’s always accessorized with a splotch of whatever was for lunch. Somewhere under the layers of scribbled upon Sesame Street
coloring pages and Frozen posters, beneath the piles of dress-up clothes and plastic kitchen paraphernalia ,that modern and chic nursery exists (Ikea version, not Pottery Barn). I’ve cer tainly never owned a vintage-inspired pram and, in fact, look like a hot mess trying to get out of the house even if I’ve had hours to prepare. While we are bombarded with messages of the clean, good Pottery Barn life all the time, we are equally regaled with mothers’ stories from the trenches. I never brush my hair! I don’t get to pee alone! I can’t remember the last time I slept all night! I’ve retold many a tale of being pooped upon and bragged about how many days I’d gone without showering, like the dust of dry shampoo on my shoulder was a badge of honor. Like most things in life, I think the truth lies somewhere in between. Never will my life be [truthfully] captured in magazine-quality photographs. And also, just because life gets messy, that doesn’t mean that I live in a veritable war zone. I’m in the middle, with some days skewed a bit more one way than the other. I like two things about the middle. Number one, when I remind myself that that’s where life is lived, I realize that feeling balanced and whole is actually more realistic than I make it out to be. A balanced life doesn’t look like Pottery Barn and it doesn’t look like learning to trudge through the messes of mommy life with glee. It looks like taking both in stride. Which is the second thing I like about living in the middle: Since there are days that seem perfect and days that seem disastrous, I’ve learned to appreciate both ends of the spectrum and realize that the real work being done exists in some immeasurable realm. I cannot char t or plot what it really means to be a mother. We learn to accept that all versions of a day may come and go, and that none of them—good, middle, bad—are wrong. They simply are. We strive for balance with an emphasized appreciation for the fact that it may never come to be. That’s the push and pull of being in motherhood. This is what it is like to begin motherhood: It’s just a beginning. (Did you catch that? That there’s no trick? That it’s just the star t?) They put this baby in your arms, a living being that is just seconds old. You’re holding the purest, most innocent thing you’ll ever touch or lay eyes on, and I’m sure it’s the closest a person could ever be to feeling brand new again. It is the most impor tant milestone or do-over. You declare, “From hencefor th, despite whatever is behind me, I will do things the right way because I’m no longer doing them for myself, but for this new, perfect creature.” Divinity touches Ear th in those moments. You yearn for a refreshed soul, to feel innocent just like that baby, and to protect the innocence in her for as long as possible. I understand now, this is exactly why mothers get all crazy about “bad words” and “organic produce” and “scary movies” and “kids who don’t share,” because once you’ve seen the true innocence of that brand new person, it pains you to think you’ll be present for anything impure invading her. Countless times since becoming a mother myself, I’ve apologized to my mom for giving her a hard time about the movie she wouldn’t let us go to or the boy she told me to be careful of. I’ve tried to make up for the eye rolls and huffs with words of appreciation. “Thank you for protecting my hear t.” Of course, the world works against us moms, you know. As surely as I hated my mom for telling me to turn off that dir ty song, my daughters will despise me for something similar. Even before then, I will have to witness the shrinking of innocence in the ways they learn the world. I’ll cover their eyes when they see a
scary commercial. I’ll have to tell them about pover ty or hunger when they pass by the man on the corner holding a sign. I’ll have to watch their hear ts break when the other kids won’t play nice at the playground. I’ll try to use these oppor tunities to share lessons of bravery and kindness and self-confidence—but I’ll still be filling in a hole where innocence once was with something almost as good. But this is why motherhood is so refining. I’m reminded every day to check myself. What did I consume today, body and mind, and was it good? How did I practice compassion and kindness to friends and strangers alike? Do I know myself well enough to confidently live and be, even without the acceptance or approval of others? Just as my daughters’ bir ths felt like fresh beginnings in my own soul, their lives are cleansing me. \\ Physically, I am the dir tiest, most exhausted, and frazzled version of myself I have ever been. But in my hear t and mind and soul I am being refreshed and renewed. It is perhaps the cleanest my insides have looked since my own childhood. Every time I hear a hushed “Wow” from my oldest, or my youngest belly laughs, something inside me jars and shifts. Even if it is inconvenient, I try to remember to stop in those moments and notice what they are learning. To see the world as they do. That’s what I’m trying to get back to, and I need their help. Their version will never look like Pottery Barn. Their version will be full of scattered toys and bright colors, colored-upon papers and stickers stuck on closet doors. It will not be built upon the things we’ve been taught
s a r ah a nn no e l is a writer and editor, mostly capturing lessons and observations of love, faith, motherhood, lifestyle choices, and growth into essays. She runs a blog at sarahannnoel.com that caters to young families with real-life stories--and a dash of snark. She is also a freelance copywriter and editor, working on communications projects and online copy for small businesses, non-profits, and magazines. She is currently working on her first book. Sarah completed a bachelor’s degree in communications from Anderson University in Indiana and a master’s in journalism from Ball State University. She is married to Trevor and writes from her home in Brooklyn to be with her daughters, Iris and Edith.
Put your laptop on a table or countertop and get some work done while standing.
s w e e t po t a t o gno c c h i By: Danielle Bostick
This gnocchi is super tasty, easy to make and uses only a few great ingredients. While it takes some time and prep work, you will LOVE it. I love to make this for a special dinner treat or when friends are coming over and I always add extra butter once the gnocchi is in the serving dish.
i ng re d i e nt s 3 lbs cooked organic sweet potatoes 4 cups almond flour (finely milled) 1 cup tapioca flour 1 lb bacon 5 jalape単os Salt GrassFed Butter
d ire c t i o ns 1 / Cook sweet potatoes until soft, set aside. 2 / Bring oven to 400 3 / Cut up jalapeños 4 / Place bacon on baking dish and place jalapeños on top 5 / Place bacon & jalapeños in oven for about 25 minutes (depends on thickness of bacon so keep checking until crispy) 6 / Boil Large Pot of water 7 / While your bacon is cooking de-skin your cooked sweet potatoes and add to a x-large bowl 8 / Gradually add almond flour, tapioca flour & salt to sweet potatoes 9 / Mix well - “dough” will be a little sticky, you should be able to form into long logs with hands 10 / Lay out parchment paper and roll dough into 6 inch logs, cut log into inch pieces (resembling gnocchi) 11 / Once you have everything cut and your water is at a boil carefully place gnocchi into pot for 2-3 minutes (they will rise to the top - if they are in the water too long they will fall apart) 12 / Scoop gnocchi out of water with slatted spoon and place in serving dish 13 / Remove bacon & jalapeños from oven, chop bacon into bits 14 / Add a few tablespoons of butter to the gnocchi in the serving dish and top with bacon, bacon fat and jalapeños.
e njo y !
a v oc a d o h o ne y ma sk By: Megan Flynn Peterson
This is a quick and moisturizing mask thatâ€™s perfect for winter. Avocado and honey moisturize while the yogurt gives you a bit of exfoliation. Try it today!
i ng re d i e nt s 1/2 of a ripe avocado 1 teaspoon honey 1 tablespoon plain yogurt Gently mash avocado in a bowl and stir in honey and plain yogurt Apply to face and leave on for 10-15 minutes. Rinse and enjoy!
co c onu t oi l c o ffe e b o d y sc rub By: Jenna McQuinn
i ng re d i e nt s 1/4 cup of coffee or espresso grounds 1 tbs melted coconut oil 2 dashes of cinnamon
d ire c t i o ns Combine in a glass jar with lid Use once weekly in the shower on face and body
At the first sign of a coldsore: douse a cotton ball with Apple Cider Vinegar. Rub coconut oil directly onto your cold sore and then press the cotton ball onto cold sore. Repeat multiple times each day until itâ€™s gone. Use more coconut oil if you are sensitive to the ACV.
i nt e r v i e w wi t h mi ke ma llo y By Katie Kiely A few months back I attended an athletes camp for CrossFit and Olympic Weightlifting where we learned all about programming, energy systems, recovery, and performance nutrition. Mike Molloy has an extensive background in biology as well as personal experience with nutrition and training and gave an impressive talk on all aspects of paleo, nutrition, and eating for performance. I thought he would be a great person for a shor t Q+A for The Eighty Twenty; whether you are a competitive athlete or just looking to learn more about a different view on paleo, check out his take on eating for life and performance! Hi Mike! Letâ€™s start by hearing a little about your
area of work and expertise and what types of people you work with as a trainer and life coach. Professionally, I am a trained immunologist with a research focus on trying to modulate the immune system to improve responses against cancer and autoimmune disease. I worked in academia for about 10 years before recently taking a job with a very small biotech company looking to develop novel treatments for various types of cancer. I also work as a fitness coach and nutritional/ lifestyle consultant as well. Generally my clients fall into two groups, the first being people that want to improve their health and body composition. The second is competitive athletes in various spor ts such as CrossFit, weightlifting and powerlift-
ing. Working with both groups of people has been incredibly rewarding.
despite eating a shit-load of bread and dairy. That said, I do think that there are cer tain groups of people that do benefit from being strict with their diet.
What is your own current approach to food and physical activity? Has this changed over the years as If you’re brand new to the paleo diet, then going you’ve learned more about nutrition and health? strict for 30-60 is a really good idea. The hypothMy approach to training and nutrition has definitely esis made popular by people like Robb Wolf and Chris Kresser is that this will allow your body (and changed with time. Like many people, I was introspecifically your GI barrier) to reset, and allow you duced to unique ideas on nutrition through the to better sense any food intolerances when you do Crossfit community and found initial success with a strict Paleo diet. At the time, I was also training for reintroduce grains, dairy, etc. Thinking about how the immune system works, this makes a lot of sense in regional level Crossfit competitions (2009-2010). Its fair to say my diet was intentionally very heavily my opinion. weighted towards protein and saturated fats. This worked extremely well for a time but I star ted to notice issues developing after about 18 months. It took me forever to recover from workouts, I was in a mental fog much of the day and I stopped making progress in the gym and eventually ended up injured.
The other group that most people would tell you to use a strict paleo diet with is individuals suffering from forms of chronic disease such as autoimmune conditions, type-2 diabetes, hear t disease and neurological conditions. There’s an emerging base of literature from people like Staffan Lindeberg to suppor t With a little critical thinking and help from exper ts in this claim. There’s also quite a bit of research coming the field, I decided that a “one-size fits all” approach out on the benefits of shor t-term ketogenic diets on to nutrition (and exercise) was a mistake that I, and inflammatory disease. While some of these studies are far from perfect, they are intriguing. A strict many other people, were making. Since then I’ve maintained what I would consider a much more bal- “Paleo” approach, paying attention to carbohydrate anced approach to both fitness and nutrition. Instead intake could be a powerful method to help in the of focusing on what’s “Paleo” or “Non-paleo”, I try to healing process. Hopefully more research can clarify look at whether or not I specifically have a response whether or not this is true. to a type of food. Using this approach, I still eat a lot What is your take on the 80/20 principle that has of “Paleo” foods but I’ve also been able to incorpo- become popular in the paleo community? How do rate white rice and all types of potatoes which has you adopt this into your own lifestyle, food and helped with recovery from workouts as well. While otherwise? I’ve been able to integrate these foods with with no I’m a big fan of the 80/20 principle in most cases. side-effects, the same cannot be said for everyone. Being healthy is so much more complicated than That’s why I recommend some self-experimenting to just eating a specific diet. In many cases, people get understand what foods your body handles well and themselves so worked up about eating “clean” that which ones you’d be better off avoiding most of the its counterproductive to their overall health. The time. body is an amazing machine and it is capable of hanWho do you believe a strict paleo diet is right for?
dling a few exposures here and there without breaking down, especially if you have sleep, exercise and daily stress under control.
I find it incredibly difficult to make broad claims that an entire group of people should be strict all the time. Looking closely at the science, you can find cas- Secondly, asking people to completely avoid non-Paes like the Swiss Loetschental, that are very healthy leo foods can be an absolute disaster for compliance.
Few people can withstand the constant barrage of commercials, coworkers and family constantly throwing non-Paleo foods in their face all day. Having a built in meal where you can loosen the rules will generally create a better overall chance of success in the long run.
What are some major mistakes you find athletes making in their own diet and lifestyle choices that affects their performance?
In what ways should athletes and competitors change their approach to diet compared to those who are simply eating for longterm health and longevity?
resting hear t rate, inability to sleep through the night, nagging injuries, low sex-drive... these are all signs of trouble and ignoring them isn’t going to fix the problem. Find a coach to help you dial things in and help get you back on track.
I covered the need for increased caloric density in the question above. As for lifestyle, there are a couple things that really stand out. I’ve found that most Personally, I operate close to an 80% principle. I athletes do not take their sleep seriously enough. generally try to keep breakfast, lunch and snacks fo- Many times, GPP athletes are also gym owners and/ cused on minimally processed foods. That said, they or coaches and lead extremely busy lives as a result do contain things like japanese sweet potatoes pretty and are burning the candle on both ends. You can frequently which Loren Cordain recently reaffirmed get away with this for a while but ultimately it will his stance against (http://thepaleodiet.com/are-pota- catch up to you. Being diligent about getting 8 solid toes-paleo/). With dinner, I often include white rice hours of sleep can make a huge difference. as this is my post-workout meal and I’m trying to On that same topic, ignoring signs of over training/ quickly replenish glycogen stores. under recovery is really common as well. Elevated
For the sake of simplicity, lets assume we’re talking about athletes training for general physical preparedness and using some serious intensity in their training. Lets also assume that the goal is performance and not body composition as well. Its my opinion, that the most impor tant aspect for success in this situation is getting enough calories (and specifically carbohydrates) into the body to suppor t performance and recovery. Ideally, we could do this using fruits, veggies and starches... but this is really freaking hard to do. Nutrient dense whole foods are generally much higher in fiber and water and make a person feel full faster than when you eat nutrient void sources of carbohydrates. This is great for sedentary individuals and for people focusing on improving health and body composition but it can be a real issue for athletes that are burning through high numbers of calories. I’ve found that including calorie dense, refined carbs that the athlete tolerates well can be a huge benefit to performance. Everyone is different but its wor th experimenting with white rice, tapioca, oats, grass fed dairy from cows and especially goats.
What are supplements you recommend everyone take regardless of activity level and goals? What about specifically for athletes and competitors to aid in training and recovery? Oh man, thats a really tough question! Let me just say that almost all of my clients looking to improve their health/lifestyle do well with a little fish oil for EPA/DHA, 5 grams of creatine for neurological benefits, and some ZMA plus GABA to improve their sleep quality. That’s not to say that there aren’t plenty of other great supplements to treat other aspects of health/disease. As for athletes, most people I work with are really riding that fine line between pushing training right to the edge of over training at some point during the year. With these people I do recommend a number of supplements such as B vitamins, salt/electrolyte replacement and adaptogens to help their body deal with the stress. Outside of that, I’m a fan of BCAAs about an hour
pre-workout and a high quality whey protein isolate immediately post-workout mixed in with either dextrose or maltodextrin. How much to take will vary greatly from athlete to athlete. Thank You Mike for your in depth responses and sharing your knowledge and opinions! Learn more about Mike on his blog www.mikemolloyphd.com where he writes on nutrition and also gives links to some great supplements he recommends. Mike has done some personal nutrition counseling, both remotely and in person, for several people I know through my CrossFit community, who have seen some great improvement in their training and nutrition. If you are looking to get an edge on your performance, or tweak your diet to more better suit your goals, Mike provides excellent guidance. Find his email and contact info through his blog.
Go green! Place an English Ivy plant in the bathroom to reduce airborne fecal matter and formaldehyde.
p u mpki n c h i li By: Vanessa Davis Winter is almost synonymous with chili. A warm bowl of chili is the perfect meal to curl up inside and enjoy on a cold day. Using a crockpot makes this chili super easy. Spicy habanero gives the chili a kick and is paired with sweet pumpkin. You can lessen the heat by subbing half a deseeded jalape単o or omitting the pepper all together.
i ng re d i e nt s 1 1/2 lb grassfed ground beef 1 habanero pepper, deseeded and minced 5 garlic cloves, minced 1/2 large sweet onion, diced 15 oz canned pumpkin 15 oz diced tomatoes
2 tbls chili powder 2 tbls cumin 1 tsp cinnamon 1 tsp nutmeg 1 cup chicken stock salt and pepper
d ire c t i o ns
In a large skillet, break apart and brown ground beef. Drain fat from skillet and transfer ground beef to crockpot. Add in all remaining ingredients. Stir and cook for 6 hours on low.
d e c l ut t e ri ng t i ps By: Alaina Gizzo Ever open your closet to put clothes away and find those unused items from the previous year? Well I do. I have this terrible habit of taking holiday gifts I don’t think I’ll use and packing them away deep in my closet in the biggest gift bag I received that year. It sounds like a very ungrateful thing to do, but we all receive so many gifts around the holidays from friends, family and coworkers. Some people toss those things straight in the trash, but like most people, I was raised in more of a “waste not, want not” environment. The holidays always have that habit of bringing you right back to your upbringing. So I plan to improve upon that this year. I’ve devised 6 ways to clear out the post-holiday clutter that require little effort and few resources. 1- Donate it. This is a no-brainer for clothing items, but most local food pantries also take personal items like soaps and lotions. Got a mystery novel but you’re more into romance novels? Sign up as a volunteer for Books for Soldiers or donate it to your local library. 2- Throw a re-gifting party, aka a white elephant party or Yankee swap. The rules vary, but make sure the gift-giver won’t be in attendance. Plus, it’s an excuse to break out leftover holiday wine and snacks. 3- Sell it online. No eBay account? No problem. Join a local buy and sell group on Facebook and post photos of the item(s) with a price and where you’re located. Prospective buyers can private message you for details. Just make sure to use common sense and take safety precautions. Always meet buyers in a public place and bring a friend. 4- Re-purpose. Received an ill-fitting sweater? You can create a sweater skirt with a matching pair of leg warmers. If you’re the crafty type, you’re probably already consulting Pinterest on how to re-use unwanted holiday gifts. 5- Sibling Exchange. Fair warning—this may not always work. I have a sister who is 5 years older than me, and we look almost identical. If we exchange gifts with each other, some relatives won’t even notice. This works best if we receive the same item in a color more suited for the other sister. 6- Use that gift receipt. The gift-giver included it in the box for a reason. Maybe they genuinely didn’t know what to get you.
p a l e o f ro m t h e st a rt By: Vanessa Davis Jenna Bouchard holds a J.D. from Harvard Law School and taught elementary school “in a former life.” She and her husband are now parenting two little boys (Felix, 2 1/2 and August, 17 months) in Tucson, Arizona. The couple adopted a paleo lifestyle a year before Jenna’s first pregnancy. The Eighty Twenty sat down with this smart and balanced mother to talk about how she’s approaching the attempt to raise her kids in accordance with the paleo diet, starting at the very beginning.
from some sources (like Chris Kresser) that dairy can Thanks for speaking with us, Jenna! Did you go into your first pregnancy intending to have a “paleo be beneficial in pregnancy. But I wanted to make sure that it was from raw, grass-fed sources. pregnancy?” Yes, definitely. In my mind, I was going to aim for a standard of perfection when it came to being gluten-free. I wasn’t sure about dairy, because I’d heard
But then as pregnancy progresses, there are speed bumps that crop up. For instance, if you have morning sickness, it can be really hard to stomach the idea
of eggs and meat. You just have to eat what you can get down…that might be smoothies or white potatoes. After the first trimester passes, it get a little bit easier to stay with a more traditional paleo plate.
before and after nursing and told me, “He’s really not getting very much milk at all. I’m going to diagnose you with low milk supply.” She told me to star t pumping after every nursing session, and then to feed Did you still have cravings, despite being paleo for a whatever I pumped to him in a bottle so he could get extra milk. You’re supposed to nurse your baby year before your pregnancy? every 2 hours. So you can imagine: you’re nursing the Oh, yes. A lot of my cravings were for dairy. I was baby, then pumping, then feeding that bottle to the fine with that, because I’d read that there were a lot baby, and then you wash everything and sterilize it… of good nutrients in dairy, if you stick with high-qualand it’s been 2 hours already. You feel like you’re on a ity sources. So I was doing a lot of yogur t and kefir. treadmill all day long. Full-fat ice cream was a big craving of mine. When I’m not pregnant, I really can’t handle dairy at all, so Once he star ted having those bottles of milk, he I think there must be some changes in your food sen- didn’t really want to nurse anymore. The bottle gives them a faster flow, and they don’t have to work as sitivities that happen when you’re pregnant. I don’t hard for it. He would cry and freak out and flail until get the same sor t of negative reactions to dairy when I’m pregnant as I do when I’m not. I have a skin I gave him a bottle. It’s really hard to nurse your baby condition on my arms—I think it’s psoriasis—but it’s when they don’t want it. Over the next couple of not really clear, but it’s sor t of a rash. As soon as I got months, he transitioned to completely bottle-feeding pregnant, that would go away. So that was sor t of my the breastmilk. litmus test for : is this food giving me side effects? I didn’t have enough milk for him, and I didn’t want Did you feel strongly about breastfeeding your kids? to give him formula, because that didn’t jive with my own paleo health perspective. I star ted looking During my first pregnancy, I was 100% planning to for other alternatives, and settled on milk donations. breastfeed. I’d heard that it can be difficult, but told Through my midwife (who runs a milk-sharing netmyself, “Oh, I’ll just hire a lactation consultant and work on Facebook) I got in contact with a mom in that person can help me smooth out any bumps.” I did some reading…I thought I was pretty knowledg- nearby Scottsdale who had extra milk to donate. You meet the donor, find out about their diet and able. (Laughs) It was really, really hard the first two weeks. I knew you had to “get a good latch,” but I didn’t really know what that meant. You can’t practice with a doll, you know? The first three days I remember having to grab onto a chair every time I latched him on because it hur t so badly. When I took him into his first doctor’s appointment, he had lost more than 10% of his body weight. (It’s pretty typical for babies to lose 7-10% of their weight, but if you surpass 10%, most doctors will say that you need to supplement with formula.) I was freaking out at that point, because I was definitely against formula. I had never anticipated something like that happening to me. I hired a lactation consultant. She weighed the baby
get a sense for who they are.When I ran low on
milk donations, I found a recipe for homemade baby formula from the Weston A. Price Foundation. You have to get a lot of ingredients off the internet and it looks like a complicated formula, but once you do it once or twice, it doesn’t take very long. It makes me feel better knowing that there weren’t any chemicals or GMOs and that it was grass-fed milk, cod liver oil, raw cream, and gelatin. There’s also a dairy free liver-based formula, which I’ve never had the guts to make! I just want people to know that there are other options beside store-bought formula. It takes some courage to go against the mainstream opinion, and people are sometimes uncomfor table with the
idea of donated milk or homemade formula…but I’m uncomfor table with the idea of feeding my baby things I wouldn’t put in my own body. How did you approach transitioning your kids to solid foods? The AAP recommends (and I agree) to exclusively breastfeed for the first 6 months before introducing solid food. That’s because a baby’s gut hasn’t sealed until then, so they’re not developed enough to deal with food yet. The first food I gave Felix was scrambled egg yolk. That’s not really “standard” but the Weston A. Price Foundation and Chris Kresser recommended it. Kresser has an ebook called the Healthy Baby Code, which I purchased when I was pregnant. It has all sor ts of recommendations about what to eat when you’re pregnant and what to feed your baby. The reason you take out the egg white is that babies who have an egg allergy are usually more sensitive to the white than the yolk. So you just scramble the yolk up, and it’s really soft, so they can pick it up and feed themselves. Felix has always been really into eggs since that was his first food. I suspected Gus had an egg sensitivity because whenever I ate eggs, I would sweet potatoes at first. Once they have fruit, they notice that his poops were weird. So I gave him don’t really want to eat vegetables. I didn’t really folsweet potato as his first food. I didn’t puree it, just low that, though, because I just wanted to see what baked it so it was really soft. they would eat. Especially with my second baby… What other foods did you introduce, and in what you’re just trying to survive when you have two. order? Whatever Felix was eating, I would give Gus a little I just introduced whatever I thought they might like. bit of it. I kept doing that until he got teeth, and now he’s just eating whatever. I just cut Gus’s food a little Especially with my second son, I would see if he wanted some of whatever we were eating. Felix ate a bit smaller. ton of sautéed spinach when he was a baby. I would sautee it with butter, so that it would be really soft, and then cut it up even more. He would just pick it up and gobble it down. (He doesn’t do that anymore, now he’s a picky toddler.) We would cut up meat and bananas into tiny bites. Veggies are hard, if they’re not pureed, because they have to be really soft for them to chew. I would recommend trying to stick with veggies and
What’s their daily food schedule like now? They eat three meals a day plus snacks. They eat scrambled eggs for breakfast every day, with a banana. I put the eggs in the Vitamix before I scramble them and toss in a handful of spinach, so the spinach is just mixed in. The eggs turn green, but the kids don’t know the difference and I’m sneaking in some vegetables that way. For lunch and dinner, they have
meat and I always give them vegetables. They don’t always eat them, but I’ve heard to keep putting it on their plate so that they’re used to it. Hopefully eventually they’ll eat it. I have to wait before I bring out the fruit, because if it’s on their plate, they won’t eat anything else. For snacks, we do fruit or Larabars. I make paleo bread or paleo muffins sometimes, and they think that’s a really exciting treat. I also don’t give them a lot of milk.
She doesn’t feed him things that we wouldn’t give him. She might do more gluten-free convenience foods than I would do. But I don’t freak out if that happens, because the kids have had gluten and they didn’t die. They were ok. What are some other tricks or products that you would recommend?
I like doing green smoothies. If the boys aren’t eating a lot of vegetables, it gives me some peace of mind Do Felix and Gus eat the same food that you and that they’re at least getting something green. I drank your husband have at meals, or do you still have to a lot of smoothies when I was pregnant, too. Chris “kid-ify” it for them? Kresser recommended pregnancy smoothies, and It depends on what we’re eating. They do best with has some recipes in his Healthy Baby Code. They’re very basic foods, like a meat (chicken, ground beef chock full of fat: egg yolk, coconut oil, raw milk, raw or salmon) cut into tiny little bites. That’s not always cream. It’s basically like: how many nutrients can I get how my husband and I eat. I do a lot of spaghetti into myself? I never worried about calories or gainsquash casseroles, because they reheat really well for ing weight once when I was pregnant. I just wanted lunch the next day. If we happen to be eating some- to concentrate on making sure I was eating a really thing that I think they’ll like, I’ll give them some of nutrient-rich diet. that. If not, I always keep stuff on hand in the house In terms of pregnancy supplements, I’ve found it’s imthat’s really easy to put together. Applegate makes por tant to look for a vitamin that has folate instead organic lunch meat, which they love. Homemade of folic acid. Folic acid is the synthetic version of fomeatballs are really good. I’ll make up a batch and late, and studies have been coming out showing that then just give them a couple and cut them up into litthere’s some concern that we can’t properly synthetle bites. Trader Joes has grass-fed hamburger patties size it. My kids had tongue ties, and there are some and mahi mahi patties. I just keep those on hand, so people who think that there might be a link between it literally just takes me 20 minutes to cook it in the folic acid and tongue ties. I took fermented cod liver oven and give it to them. What I’ve learned is that I oil, Vitamin D, and natural calm magnesium a lot. don’t like to put a lot of effor t into cooking special One last thing: I’d recommend the book French Kids meals for them because they might not eat them. Eat Everything…it’s not paleo, but it has a lot of great How do you approach the food your kids eat outinformation about getting kids to eat real food. side the house? Felix is in preschool now, and they provide a snack. It’s not gluten-free, but I just let him have it. I don’t think he’s old enough to really understand if I tried to explain why he has to have something different. It’s only twice a week, so it’s one battle that I decided not to pick. My family knows to limit gluten. The family member he comes most in contact with is my mom, and she knows what kind of food we like to feed the boys.
f i t b a l le t wo rko ut By: Julie Walsh
Want a quick, fun workout that targets both muscle development and cardiovascular stamina? Try this fitBallet circuit. It’s perfect for dancers and those who aren’t ready to go full Black Swan. What You’ll Need: A yoga mat or towel A set of hand weights (start with 3 lbs and work your way up) WARM UP 2 rounds of: 8 Pliés in second position 20 Mountain Climbers 64 Bicycle Crunches 16 Relevés in first position 24 Back Flies 15 Push-ups 16 Squats WORKOUT 3 rounds of the following: 15 Burpees 15 Pushups // Round 1: Diamond / Round 2: Tricep / Round 3: Normal 3 rounds of the following: 32 (4 counts of 8) Jumps in first position 32 (4 counts of 8) Plié Pulses
g l os s a ry o f t e rms Burpees: Stand with your legs hip-distance apart, and then crouch down to put your hands on the floor by your feet. Hop your feet back so that you end up in a plank position. Do one pushup. Hop your feet back up to your hands and stand up. Jump straight up with your arms overhead. *Modification: If you’re still working up to unassisted push-ups, remove the push-up and hold yourself in the plank position for a beat before hopping your feet back in to your hands. Jumps in First Position: Stand in first position, holding your rounded arms at chest level. Plié and then push off the floor into a jump. At the height of your jump, your toes should be fully pointed. Make sure your spine is aligned and your pelvis doesn’t sway back. Return to the ground, (landing softly, thinking “toe-ball-heel”) and end in a plié. The deeper you plié, the higher you’ll jump the next time. Plié Pulses: Hold your weights with both hands over your head. Go into your deepest second position plié. Your thighs should be parallel to the ground, or as close as you can get. Pulse up and down, moving only about an inch in either direction. Julie Walsh is the founder of fitBallet. She began studying ballet at the age of six, and holds a BA in Dance from the University of California at Irvine. The fitBallet method is available as personal and small group training, as well as large group classes. For more information, visit fitballet.org.
Place a salt lamp in your bedroom to improve your mood, reduce allergies and clean the air.
ho w to h e lp a fri e nd “ c le a n” h e r hom e By: Jenna McQuinn
Unless she asks you, I don’t suggest you offer to organize a friend’s closet or scrub her kitchen tiles. The type of clean I’m referring to is deeper than that. I was really fortunate this year to buy an absolutely disgusting house. The reason? I got to start over. We got to rip the 60 year old carpet out and lay down new floors. We peeled every inch of wallpaper and added fresh new coats of paint. Every baseboard, every light switch, every outlet is ours. A clean slate. However, a clean slate, a clean home, a clean self is so important in this journey toward self-care. In my newly renovated tiny little home, I focused most of my attention on keeping it clean. I spent the other 50% of the time shopping for area rugs. Whether it’s for your new home or a friend’s, these things will help set the tone and keep everyone healthier and happier: 1. GREEN Indoor Plants, while adding an organic dose of green to any room, are actually proven to improve the air quality in your home. Buy an English Ivy plant for the bathroom to remove airborne fecal matter. Hang eucalyptus from the shower head for a calming spa-like treat. And for everywhere else: Bamboo, Aloe and Spider plants all remove formaldehyde!
2. HIMALAYAN SALT LAMP After ensuring that your rock is pure Himalayan salt, place one in any (or every) room in the house to improve the air quality, reduce allergens and actually boost your mood. You can find them on Amazon or in health stores.
3. DETERGENT, DISHES AND DIRT! Everything you’re using in your home has a positive or negative effect both on you and the environment. Use reusable cloths for cleaning around the house and focus on organic detergents and soaps to clean your clothes, dishes and furniture. Seventh Generation and Earth Friendly are two of my favorites but Etsy also has some great up and comers. Of course, you can always make your own stuff too.
4. STEEL & GLASS As often as possible, try to avoid plastics. If you bring food to work, invest in a steel bento box, high quality BPAfree thermos and water bottle. We also have a dozen or so resealable glass jars in all shapes and sizes for just about anything from food storage to DIY beauty recipes and everything in between.
5. YOU ARE WHAT YOU PUT ON YOUR BODY Think about that next time you buy a beauty product. An organic toothpaste, shampoo and conditioner, deodorant and body wash are things you use every single day, put directly on your skin or in your mouth. They should be sourced from brands that understand how fragile our teeth, skin and hair really is. Place them all in a basket and gift to a friend who needs it most!
oi l r e me di e s fo r d ry ski n By: Vanessa Davis My skin is typically dry but can become flaky and dull during the cooler months. In an effort to ditch chemical ridden products, I looked to create my own blend of oils to combat the cold winter months. A thing to remember is everyoneâ€™s skin in different. Below are different combinations of oil and essential oils for various skin types. Note: these oils are best used on a clean face Base oils Jojoba oil: all skin types Argan oil: all skin types Additional oils Rosehip oil: dry skin, firming, calms redness Apricot Kernel oil: dry skin, aging Sweet Almond oil: all skin types Essential oils Carrot seed: aging, regenerative Frankincense: dry, aging Tea tree: ance, oily Lavender: ance, oily Germanium: sensitive skin, aging, dry
Dry Skin 2 tbls argan oil 1 1/2 tbls jojoba oil 1 tbls apricot kernel oil 4 drops frankincense oil 3 drops carrot seed oil
Acne-Prone Skin 2 tbls jojoba oil 1 1/2 tbls argan oil 1 tbls rosehip oil 3 drops carrot seed oil 2 drops tea tree oil 2 drops lavender oil
Oily Skin 2 tbls jojoba oil 1 1/2 tbls agran oil 1 tbls sweet almond oil 3 drops germanium oil 2 drop tea tree oil 2 drops lavender oil
Editor in Chief | Jenna McQuinn Assistant Editor | Megan Flynn Graphic Designer + Contributor | Danielle LaPenta Bostick Senior Staff Writer | Julie Walsh Recipe Creator + Beauty Contributor | Vanessa Davis Contributor | Katie Kiely Photographer | Anna Burns Stylist | Lindsay Felix Contributor | Alaina Gizzo Contributor | Sarah Ann Noel www.theeightytwenty.com @theeightytwenty
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