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THE 12 MOST EFFECTIVE TIPS TO HELP YOU FEEL YOUR BEST

THE

MENTAL HEALTH I S S U E

HOW A PALEO DIET AND LIFESTYLE CAN HAVE NUMEROUS BENEFITS FOR MOOD, COGNITION, AND HAPPINESS.

The Food Sweet Potato Pancakes with Apple-Pear Sauce Baked Honey-Lime Chicken with Curried Cauliflower Rice Slow-Cooked Spanish Chicken Stew 5-Ingredient Fudge Cups ...plus 20 more recipes!

FEBRUARY/MARCH 2018

Salmon ls Sushi Bow (pg 8 8)


AT RESTORATIVE BLENDS, WE FOCUS ON USING INGREDIENTS THAT PROVIDE THE HIGHEST NUTRITIONAL QUALITY WHILE ALSO ELIMINATING POTENTIALLY INFLAMMATORY INGREDIENTS SUCH AS WHEATGRASS, BARLEY GRASS, OAT GRASS, GLUTEN, GRAINS, SUGAR, ARTIFICIAL INGREDIENTS, AND PRESERVATIVES. WE STRIVE TO SUPPORT ALL SYSTEMS OF THE BODY TO HELP YOU BOOST ENERGY, PROMOTE DETOXIFICATION, IMPROVE COGNITIVE FUNCTION, AND IMPROVE YOUR OVERALL QUALITY OF LIFE.

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Kathy Gilbert, a writer/blogger with an MA in communication, is interested in health and wholeness. An autoimmune diagnosis led her to Paleo, which is helping her heal through food and lifestyle choices. A PRWKHURI¿YHVKHOLYHVLQWKH6HDWWOHDUHDDQGORYHV encouraging others to be their best—at any age.

Rebecca Andrews, MA, AHG, is passionate about herbalism as “the people’s healthcare� and is an ecotherapist focused on connecting with nature for thriving health. She keeps Crohn’s in remission with Paleo AIP and herbs. For more info, education, free newsletter, and blog visit RebeccaGraceAndrews.com.

Peter Hirsh is the owner of Peter’s Personal Training in San Diego, California, and is a nationally FHUWL¿HGSHUVRQDOWUDLQHUDQGNHWWOHEHOOLQVWUXFWRUZKR has been teaching and training for over 10 years. He also founded Kettlebell Movement, a website dedicated to maintaining the authentic teachings of kettlebell training and promoting a simple and effective holistic lifestyle anyone can follow.

Sarah Ballantyne, Ph.D. (aka The Paleo Mom) is the blogger behind the awardwinning blog ThePaleoMom.com, cohost of the top-rated and syndicated The Paleo View podcast, and New York Times bestselling author of The Paleo Approach, The Paleo Approach Cookbook, and The Healing Kitchen.

Kathryn Goulding is a freelance writer interested in health and nutrition. She lives in Denver, Colorado, where she spends her spare time hiking, biking, and trying every Paleo recipe she can get her hands on.

Frank Hyman learned his craft from foragers in California, the Carolinas, Virginia, Manhattan, Maine, Quebec, Catalonia, Provence, Tuscany and Umbria. He teaches chefs, organic farmers, and wannabe foragers. )UDQNLVFHUWLÂżHGWRVHOOPXVKURRPVLQWZRVWDWHVKDV a degree in horticulture, cultivates wild edible plants, and makes over $200/hour selling wild mushrooms to restaurants. Learn more about him and his foraging programs at FrankHyman.com.

Dietitian Cassie, RD, LD, is a registered, licensed dietitian and CEO of DietitianCassie.com. In her #1 International bestselling book Why Am I Still Fat? The Hidden Keys to Unlocking That Stubborn Weight Loss, Cassie reveals more of the never-talkedabout elements that are either helping or hindering your weight-loss battle.

Melissa Joulwan is the author of the cookbooks Well Fed: Paleo Recipes For People Who Love To Eat and Well Fed 2: More Paleo Recipes For People Who Love To Eat, and her blog MelJoulwan.com, where she writes about her triumphs and failures in the gym, in the kitchen, and in life. MelJoulwan | MelJoulwan.com

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Stephanie Gaudreau is the author of the bestselling book The Paleo Athlete, and the awardwinning The Performance Paleo Cookbook. She combines a formal education in biology/human physiology, 12 years of science teaching experience, holistic nutrition training, and an unabashed love of tasty Paleo food on her blog, StupidEasyPaleo.com.

Jason Kremer, DC, CCSP, CSCS, is a chiropractor and functional medicine practitioner who specializes in gastrointestinal conditions. His whole-body approach involves looking upstream at the root causes of everything from skin conditions to IBS, migraines, and autoimmune diseases. WellnessDocBend | HealthAroundYou.com

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Feb/Mar 2018

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Melani SchwederLVDZULWHUDQGFHUWLÂżHG3ULPDO Health Coach based in Denver, Colorado. Her own healing adventure from Lyme disease and chronic-fatigue syndrome brought her to discover the Paleo lifestyle, which she credits for much of her recovery. She has a degree in health and human sciences, and loves to write about QXWULWLRQPLQGIXOQHVVDQGVHOIFDUHKHOSLQJSHRSOHÂżQG their own path to optimal wellness.

Alison Main is a freelance writer, blogger, and creative director. Echoing her own health journey, her writing focuses on environmental health/illness, EMF safety, natural living, Paleo philosophies, and holistic tenets.

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Mark Sisson is the author of a #1 bestselling health book on Amazon.com, The Primal Blueprint, as well as the WRSUDWHGKHDOWKDQGÂżWQHVVEORJMarksDailyApple.com. He is also the founder of Primal Nutrition, Inc., a company devoted to health education and designing state-of-theart supplements that address the challenges of living in the modern world.

Tyler Miles lives in New Hampshire with his wife Kristyn, young sons Greyson and Remington, and his GRJ&DVVLXV+HHQMR\VDOOWKLQJVÂżWQHVVQXWULWLRQDQG Brazilian Jiu-Jitsu. Probably more than his full-time employer would prefer... @TMiles4212

MarksDailyApple

Fisher Neal is the owner of Learn to Hunt NYC, the

PrimalKitchenFoods

Erin Skinner, MS, RD, CPT, is a registered

only hunting guide service that specializes in teaching people who've never hunted in their lives how to go out and harvest wild game on their own. Based just outside RI0DQKDWWDQLQ-HUVH\&LW\1-KHWDNHVÂżUVWWLPH KXQWHUVIRULQÂżHOGKXQWLQJDQGVKRRWLQJOHVVRQVDV ZHOODVIXOO\RXWÂżWWHGKXQWVIRUGHHUDQGZLOGWXUNH\

dietitian and author with a passion for helping people UHYROXWLRQL]HWKHLUKHDOWK6KHLVDFHUWLÂżHGSUDFWLWLRQHULQ integrative and functional nutrition who utilizes ancestral nutrition to treat chronic health conditions. Her hobbies are travel and CrossFit. RealNutritionRX.com

Diana Rodgers, RD, LDN, NTP, is a realfood registered dietitian living on a working organic farm in Massachusetts. In addition to seeing patients through her business, Radiance Nutritional Therapy, Diana writes and speaks about sustainability issues in the food system. She hosts the Sustainable Dish podcast and is the author of The Homegrown Paleo Cookbook. Find her at SustainableDish.com.

Ashleigh VanHouten is a writer, editor, and host

of Paleo Magazine Radio who divides her time between Ottawa, Canada, and New York. She’s a Primal Blueprint &HUWL¿HG([SHUWDQGKDVKHU&URVV)LW6WURQJPDQDQG 2O\PSLF/LIWLQJFHUWL¿FDWLRQV,QKHUVSDUHWLPH$VKOHLJK LVDQDWLRQDOO\TXDOL¿HGQDWXUDO¿JXUHFRPSHWLWRUDQGDOVR trains in powerlifting and BJJ. TheMuscleMaven

SustainableDish

Emily Schromm is a personal trainer, Nutritional

Leo Vassershteyn is the owner of Iron Lion Gym, where he is a personal trainer. He holds degrees from the University of California, Davis, in psychology and exercise biology. His expertise is in functional movement and he is passionate about training others to achieve the highest quality of movement, both in the gym and in life.

Therapy Practitioner, and entrepreneur helping others empower themselves by way of food and movement. Besides running online programs at EmilySchromm.com, her other ventures include her backpack-turned-weighttraining invention, the EmPack; her podcast, Meathead Hippie; and her holistic tea line, Herbal Element.

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PaleoMagOnline.com PO Box 1620, Bend, OR 97709 | (888) 393-1348 February 2018 Volume 8, Issue 1

Follow us at: /PaleoMagazine

Our Mission Paleo Magazine was founded with the purpose of providing readers with the information they need to live strong, vibrant, healthy lives. We are dedicated to partnering with leaders in the Paleo community to spread the knowledge of ancestral health principles, without the LQĂ€XHQFHRI%LJ3KDUPDRU%LJ$JULFXOWXUH Paleo Magazine (USPS 11-200 | ISSN 2329-0757) is published bimonthly by Paleo Media, LLC, dba Paleo Magazine, 505 SW Mill View Way, Suite 200, Bend, OR 97702. Periodicals postage SDLGDW%HQG25DQGDWDGGLWLRQDOPDLOLQJRIÂżFHV32670$67(56HQGDGGUHVVFKDQJHVWR Paleo Magazine, PO Box 1620, Bend, OR 97709. Paleo Magazine is published bimonthly by Paleo Media, LLC, dba Paleo Magazine and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine or Paleo Media, LLC, regarding any content in this publication. It is vital that before LPSOHPHQWLQJDQ\GLHWRUH[HUFLVHURXWLQHV\RXÂżUVWFRQVXOWZLWKDTXDOLÂżHGKHDOWKFDUHSURYLGHU Paleo Magazine and Paleo Media, LLC, are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation.

Feb/Mar 2018

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#PaleomagLife Take a picture of a dish you prepared using a Paleo Magazine recipe, tag @PaleoMagazine, and use the hashtag #PaleoMagRecipe—we’ll share our favorites so you can help inspire others! We’ll also pick one randomly chosen winner each week to win a copy of one of our cookbooks!

@themusclemaven This balsamic #salmon and roasted #veggies #recipe from @paleomagazine is SO good. And if I can do it that means it’s easy. #whatsonmyplate

@paleocle Burgers are my kryptonite! Enjoying a delicious paleo dinner while planing out my next meal with these amazing recipes from @paleomagazine!

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Feb/Mar 2018

@thehonestskillet Toasted Walnut +YLZZPUNPZVѝJHSS`T`UL^MH]VYP[L

@appalachianasian 'ÄHZMYLZOTLHSZ ÄHZMYLZOTLHSZ

ÄHZWHSLV JVJVU\[JOPJRLU aaaand the latest issue of @paleomagazine #paleomagazine

@primalpreneur OMG I’m in chocolate heaven with this energizing mochavacado shake shared by the folks @paleomagazine #paleomaglife #paleomagrecipe

@rosie_posie_paleo Dinner last night! Soooo good! Pecan roasted pork loin, with whipped sweet potatoes and Swiss chard. Pretty simple and mouth watering! @paleomagazine #paleomagazinerecipe #paleo #whole30


p 78

p 79

from the

cover

p 88

p 87 p 85

p 84 p 86

p 93

p 94

p 95

p 32

p 104 Movement

Contents

A Year in Review

Highlights

SLHYULKMYVTN\LZ[ZK\YPUNOLYÄYZ[`LHY

(ZOSLPNO=HU/V\[LUYLÅLJ[ZVUSLZZVUZ hosting Paleo Magazine Radio.

p 38 On the Hunt An explanation of the Hunter Education Course and what game is currently in season. Correction: Due to an editing error, an article in the Dec/Jan 2018 issue about the Internet of Things incorrectly stated that Dr. David Carpenter is the director of NIEHS. The director of the NIEHS is Dr. Linda Birnbaum.


p 42

p 54

p 64

Paleo Self-Care

Brain Health and

Paleo for Type 2 Diabetes

12 tips for prioritizing your mental,

Cognitive Function

How to prevent, and even reverse,

physical, and emotional well-being.

Practical tips for eliminating "brain fog" Type 2 diabetes with a real-food diet.

cover story

and using your mind to its full potential.

p 46

p 60

p 68

Paleo As a Plant-Based Diet, Part 2 Diet Got You Down?

The Lost Sounds of Silence

(KL[HPSLKSVVRH[Ă„ILY[OLTVZ[

;OLYVSLVMU\[YPLU[KLĂ„JPLUJPLZ

What the ever-increasing scourge

underrated nutrient.

in mental health.

of noise pollution is doing to our environment and our health. Feb/Mar 2018

9


PMR EPS #190: Training, Nutrition, and Recovery with Mixed Martial Arts Fighter Jodie Esquibel

PMR EPS #189: Chris Kresser Discusses His New Book, PMR EPS #188: The Paleo Boss Lady on Why We Are Unconventional Medicine All Miracles

PMR EPS #187: Cannibalism—A Perfectly Natural History With Bill Schutt

PMR EPS #186: Pili Hunters Founder Travels the World PMR EPS #185: The New Nootropics—Chatting with the )RXQGHUVRI.LPHUD.RƬHH and Discovers a Keto Superfood

7YVMLZZPVUHS44(ÄNO[LY1VKPL,ZX\PILSKPZJ\ZZLZOLY YLJLU[ÄYZ[ÄNO[PU[OL<-*OLY[YHPUPUNLH[PUNYLJV]LY` HUK^OH[P[»ZSPRLTLU[HSS`HUKWO`ZPJHSS`[VÄNO[HUV[OLY human being for a living.

Bill Schutt is a zoologist and bestselling author whose recent book, Cannibalism: A Perfectly Natural History, talks about cannibalism across all species, including humans.

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Feb/Mar 2018

Chris Kresser talks about his new book, Unconventional Medicine, and explains how we can implement functional medicine into our lives and start addressing the root causes of our problems, rather than masking the symptoms.

1HZVU;OVTHZH[OSL[LL_WSVYLYHUKMV\UKLYVM7PSP/\U[LYZ shares the story of how he discovered the pili nut, which is taking the keto world by storm.

In one of PMR's most inspiring episodes, Diane Capaldi, aka The Paleo Boss Lady, shares her incredible story.

-YHURPLHUK;OLVMV\UKLYZVM2PTLYH2VќLLKPZJ\ZZ OV^[OL`OHY]LZ[[OLPYILHUZ[OLPY\UPX\LHWWYVHJO[V social media, and how they choose their brilliant brand ambassadors. With fun digressions into topics such as boybands and jiu-jitsu.


FROM THE

LETTEREDITOR EDITOR IN CHIEF @mydowngradedlife

CAIN CREDICOTT

During this time of year, many of us find ourselves starting one new diet program or another. We can be swayed by bold book titles exclaiming Easily Lose 20+ Pounds in 4 Weeks!, Lose Weight without Starving!, or The Easy and Foolproof Diet Plan. But what happens when the weight doesn’t just melt off or you actually do starve while trying to follow the plan? Many of us bail within a few weeks and go back to our old patterns. Worse, we assume there’s something wrong with us and that we failed. What we need to keep in mind, however, is that while we all certainly share similarities, we also each have differences, and it’s these differences that we need to pay attention to. The fact is, not every diet plan is going to work exactly the same for every person. Unfortunately, that means we can’t expect to get amazing results from grabbing any prefab diet plan off the shelf. If that does happen, great! But chances are it won’t, at least not long-term.

work on your own health issues, eventually they will catch up to you, and you’ll be forced to put yourself first because others will be taking care of you.

“If you want to feel as well as you possibly can, then examine how often you make yourself a priority.” (p 42) While it’s easy to start a diet or exercise program, unfortunately it’s much too easy to stop. By the end of the first month, about half the folks who started a new diet or exercise plan as part of their New Year's resolutions have bailed. While folks use a ton of different excuses to stop, one we don’t think about (but I believe is fairly common) is our self-imposed commitment to others (your kids, your spouse, your job). While there is a certain nobility to putting others first, it’s not always for the best. You need to be healthy, have energy, and feel good to take care of others. If you don’t carve out time to

“...‘ healthy’ can mean different things to different people. Being Paleo isn’t about subscribing to one narrow list of rules for how you should eat and exercise and live; it’s a framework on which you can base your own unique plan, incorporating your own individual needs, goals, and challenges. This is a liberating lesson, because it allows you to learn from others while still forging your own path— and isn’t that what life's all about?” (p 32) Remember, to be truly healthy, you need to listen to your body and do what works for you, regardless of what any book, podcast, celebrity, trainer, or yes, even magazine, may say. That said, I hope you’re able to find the info in this issue helpful in your personal journey towards better health.

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Feb/Mar 2018

“When it comes to exercise selection, the ideal choices for you will likely be as unique as your fingerprint.” (p 108) Exercise doesn’t always mean slogging endlessly on the treadmill or elliptical. It doesn’t have to mean high-intensity training, hitting the weights, or joining the local CrossFit box either. It can mean taking up a dance class, hitting the ski slopes, hiking, walking, rock climbing, biking, or simply playing in the snow with your kids for an afternoon. Depending on your individual goals, there are an endless number of activities that can help you lose weight and feel better. The best exercise is whatever works for you and brings you joy—that’s the one you’ll actually stick with for the long term.


Research Roundup A Paleolithic-Type Diet Results in Iodine Deficiency

A 2-Year Randomized Trial in Postmenopausal Obese Women Journal: European Journal of Clinical Nutrition https://www.nature.com/ejcn/journal/vaop/ncurrent/full/ejcn2017134a.html Reference: Manousou S, Stål M, Larsson C et al. “A Paleolithic-type Diet Results In Iodine Deficiency: A 2-year Randomized Trial In Postmenopausal Obese Women.” European Journal of Clinical Nutrition 2017 Sep 13 [Epub ahead of print].

summary

R E S U LT S baseline

PD

This 2-year, prospective, randomized trial tested the impact of a Paleolithic diet on iodine status among otherwise healthy, postmenopausal, overweight-or-obese Swedish women. The 70-subject cohort was split between two intervention groups: Paleolithic diet (PD) and Nordic Nutrition Recommendations (NNR: the official dietary recommendations from the Swedish government). The PD group limited iodized table salt. Both groups began the study with mild iodine deficiency, and the NNR group maintained stable iodine status across the 2-year period. However, the PD group experienced a decrease of over 40% at 6 months, then slightly increased their iodine status at 24 months. Thyroid status was normal at baseline and remained normal across the study period.

similar iodine status for both PF and NNR (24-UIC and 24-UIE) Mean 24-UIE was 134 ug/d

NNR

(ref range 70-500 ug/d)

Mean 24-UIC was 71 ug/l (ref range 100-199 ug/l; <100 = insufficient intake and <20 = severe)

6 months Thyroid markers were similar (free T4, free T3, and TSH)

PD NNR

iodine status L 24-UIC to 36 ug/l (down 49% from baseline) 24-UIE to 77 ug/d (down 42% from baseline)

iodine status unaltered

24 months

PD

study Study design: 2-year, prospective, randomized trial

70

OTHERWISE HEALTHY, POSTMENOPAUSAL, OVERWEIGHT OR OBESE SWEDISH WOMEN

the standard Paleo diet, but with table salt restricted (fruits, vegetables, nuts, seeds, meat, seafood, eggs, and ancestral (non-industrial) fats) plenty of vegetables, fruit and berries, pulses, regular intake of fish, vegetable oils, whole-grain products, low-fat dairy and meat products, and limited intake of red and processed meat, sugar, salt, and alcohol (diet is low-protein and high-carbohydrate: protein 10-20%, carbohydrates 45-60%, total fat 25-40%)

measurement intervals baseline 6 months 24 months

INTERVENTION: subjects were randomized into a Paleolithic diet (PD) or Nordic Nutrition Recommendations (NNR) group (35 subjects in each)

Feb/Mar 2018

FREE THYROXINE

24-UIC 24-UIE 24-HOUR URINARY IODINE CONCENTRATION

24-HOUR URINARY IODINE EXCRETION

TSH

FREE TRIIODOTHYRONINE

THYROTROPIN/ THYROID-STIMULATING HORMONE

14

free

T4

free

T3

not statistically different from baseline and 6 months

NNR

Erin’s take:

data measured: DIETARY IODINE INTAKE

(but did not return to baseline levels)

Thyroid levels remained normal for both study groups across the study period.

PD NNR

I

iodine status improved

It is important to understand that both excessive AND inadequate iodine intake can be harmful. Specifically, both extremes can impact thyroid function. Generally, 24-UIC is not considered valid/reliable for individuals due to daily variations of intake. However, UIC is considered valid for a population. Thus, it could be considered valid for this study. This study population was actually deficient before the intervention, but then the PD group decreased by a further 49%. Of note, the PD group limited iodized table salt, although this is not always considered a necessary component of a Paleo diet. Also, thyroid function was not impacted for either study group. Overall, this study showed that a Paleo diet could introduce the risk of iodine deficiency, especially if iodized table salt is not consumed. The daily recommended intake of iodine is 150 mcg/d for normal adults, 220 mcg/d for pregnancy, and 290 mcg/d for lactation. The best Paleofriendly iodine sources are seaweed (variable, up to but easily over 100% daily value), and seafood such as cod (66% daily value) and shrimp (23% daily value). Before supplementing, I will usually test my client’s iodine status. If test results and/or dietary intake indicate low iodine intake, I will recommend a supplement of 75-150 mcg/day.


Decreased Lipogenesis-Promoting Factors in Adipose Tissue

In Postmenopausal Women with Overweight on a Paleolithic-Type Diet Journal: European Journal of Nutrition https://link.springer.com/article/10.1007%2Fs00394-017-1558-0 Reference: Blomquist C, Chorell E, Ryberg M et al. “Decreased Lipogenesis-Promoting Factors In Adipose Tissue In Postmenopausal Women With Overweight On A Paleolithic-Type Diet.” European Journal of Nutrition 2017 Oct 26. [Epub ahead of print].

summary This paper analyzes the results of a study in which overweight, postmenopausal women ate either a Paleo (PD) or control (CD) diet for 2 years. This research group previously reported on this experiment in another article, which was summarized in the May/June 2017 Research Roundup. As a review, they found that the PD group experienced significant improvements in weight, abdominal diameter, fat mass, plasma triglycerides, and insulin resistance, as compared to the CD group. This further analysis found that the PD group experienced more favorable expression of fat-storage and -utilization genes. They also had improved signaling of hormoneregulating hormones (leptin and adipsin). These results were found even with similar weight loss between groups.

R E S U LT S

PD This paper specifically analyzed changes in fat metabolism among the two groups. They looked at lipogenesis (fat formation and storage) and lipolysis (fat mobilization and oxidation). COMPARED TO THE CONTROL GROUP, THE PALEOLITHIC GROUP RESULTS WERE:

Serum triglycerides (TG) significantly L The gene expressions of adipokines LPL and CD36 (used for fat storage) significantly L LPL (a fat-storage protein) mass and activity levels significantly L (after 6 and 24 months)

study Study design: 2-year, prospective, randomized trial

58

OTHERWISE HEALTHY, OVERWEIGHT OR OBESE, POSTMENOPAUSAL WOMEN

32.5

MEAN

ad libitum (eating as much as desired), aiming for high intake of protein and unsaturated fatty acids. Macronutrient ratio goals: 30% of energy from protein, 30% from carbohydrates, and 40% from fat. Subjects were encouraged to pursue a high intake of unsaturated fatty acids and a relatively low intake of carbohydrates. Diet was based around lean meat, fish, eggs, vegetables, fruits, berries, and nuts. Additional fat sources included avocado, rapeseed (canola) oil, and olive oil used in food preparation and dressings. It excluded dairy products, grains, added salt, refined fats, and sugar.

measurement intervals baseline 6 months 24 months Subjects received 12 group-based, health and meal-prep guidance sessions led by Registered Dietitians across the 2-year period.

(these genes are used for fat uptake and storage) DGAT2 L by 28% (at 6 months) FAS L by 33% (at 6 months)

BMI Significant differences in LPL activity between the diet groups at both 6 and 24 months.

INTERVENTION: subjects were randomized into either a Paleolithic diet (PD) or prudent control diet (CD) group.

PD

Gene expressions of DGAT2 and FAS significantly L (at 6 months)

Serum levels of leptin and adipsin L in both groups, with no significant differences between groups.

CD based on Nordic Nutrition Recommendations, with a goal of 15% energy from protein, 55% from carbohydrates, and 30% from fat. Diet included high-fiber products, meat, fish, vegetables, fruits, and low-fat dairy products.

data measured: ANTHROPOMETRY

(weight and height)

GENE EXPRESSION OF FAT-METABOLISM PROTEINS (e.g., lipoprotein lipase, LPL)

SERUM LIPID LEVELS INSULINSENSITIVITY MARKERS

PLASMA ADIPOKINES (proteins

Erin’s take:

This analysis builds on the previous paper from this experiment. It clarifies that the positive metabolic results of the Paleo diet are most likely related to its ability to decrease fat-storage activity as compared to the CD group, even when weight loss is similar among the interventions. In other words, the Paleo diet improves fat metabolism and appetite regulation. Hence, there’s more to calorie restriction when it comes to weight loss and improved metabolic health. The quality of the diet also matters, and a Paleo diet outperforms even a standard “healthy diet.”

that regulate fat storage and use): leptin, adipsin, and adiponectin

Subscribe at: PaleoMagOnline.com

Feb/Mar 2018

15


Herbs for THRIVING Plantago major Plantago lanceolata

PL ANTA IN

"the drawing herb"

O

By Rebecca Andrews ne of my favorite herbs is a set of prolific weeds you probably see daily: Plantago major (a broad leaf) and Plantago lanceolata (a long lance-shaped leaf), both commonly known as plantain. No, not the banana. You’ve probably seen plantain on your lawn and in sidewalk cracks. It’s easily identified by a rosette of leaves, each with fibrous vertical veins running the length of the leaf. Once you know plantain, you’ll doubtless see it everywhere. Plantain leaves contain multiple phytochemicals that support health: iridoids, multiple flavonoids, tannins, and various plant acids.1 Plantain is a hearty plant that grows primarily in disturbed soils because of its ability to send down deep roots to draw out nourishment; in fact, “drawing,” or astringency, is what plantain does best. In Ayurvedic medicine, three types of astringent actions are recognized: hemostatic herbs (which stop bleeding), anti-diarrheal herbs (which can also help eliminate excesses of sweating, urination, and seminal emissions), and vulnerary herbs (which promote tissue healing). Plantain’s astringent properties fall under all three categories. 2 As a result, it’s commonly known as “the drawing herb.”3 Plantain’s drawing properties have also earned it the nickname “the Band-Aid plant.” I once had a minor cut on my finger that was getting red, moist, and slightly infected. I put some fresh crushed plantain under the bandage before bed and was amazed the next morning to find the cut completely dried and largely healed. Historically, plantain has been used to draw out splinters, snake and insect venom, and even stones from road-burn. It’s most commonly used as a topical poultice and especially as a spit poultice. Yes, you read that correctly—spit. Want immediate relief from a bee sting or insect bite? Chew a few leaves and apply—or crush them with a bit of water. You’ll be amazed at the immediate relief. Plantain is also a useful digestive herb. 3 Its varying astringent properties serve to stop diarrhea as well as heal stomach and intestinal ulcers. The antiinflammatory and vulnerary properties of plantain’s astringency are especially important to its overall digestive work, and its hemostatic qualities can assist in cases of internal bleeding.1 Furthermore, it can draw infection and toxins out of the digestive tract and calm inflammation. 2,4 What do these many uses of plantain have in common? Plantain’s cooling and drying properties are called upon anytime there is a hot, bothersome something that needs to be drawn out or dried up and/or would benefit from anti-inflammatory properties: infection, venom, debris in a scrape, diarrhea, ulcers, or a hot, wet, mucusy cough that needs an expectorant. All these diseases follow a pattern of excess heat with inflammation, swelling, and irritation, as well as a pattern of excess moisture, thus benefitting from plantain’s cooling and drying properties.

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Feb/Mar 2018

My herbal students prepare plantain as both a topical tincture and a salve. Tinctures are generally made with alcohol but also include herbs preserved in wine, vinegar, or glycerin.3 There are several advantages to tinctures: they can be stored long-term without losing potency, they are quick and easy to use, and some herbal properties don’t extract well in water. A salve is a bit more complicated, but not difficult once you’ve tried it.

HOW TO MAKE A PLANTA IN TINCTURE For a topical plantain tincture, I use apple cider vinegar, which has astringent and cleansing properties of its own. I use the tincture, usually diluted with water, as a sting-stop spray for insect bites, a rinse for acne-prone skin, or on other skin issues— such as keratosis pilaris—that could benefit from plantain’s drawing properties. There are two methods of tincturing:

FOLK METHOD 1 Simply fill a jar with herbs and fill again with your tincture liquid. 2 Cap tightly with a plastic cap or use wax/parchment paper under metal so the metal won’t corrode. 3 Shake daily for at least two weeks, strain out herbs, and use. MEASURING METHOD 1 Use a 1:5 ratio with one part herbs by grams (or ounces) to five parts liquid by milliliters (or ounces). In other words, 400 grams of herb would take 2000 milliliters of liquid because 400x5=2000. For fresh herbs, use a 1:2 ratio. 2 Then follow the directions above to cap, shake, wait, strain, and use. Always chop or grind herbs as finely as possible and be sure your jar and lid are very clean. On the off-chance that your formula develops mold, dump it and try again.


how to make a plantain salve If you prefer a salve, ďŹ ll a quart-size canning jar about half full with fresh or dried plantain leaves. Cover herbs with extra virgin olive oil or another oil thatâ&#x20AC;&#x2122;s liquid at room temperature. Place the jar in a pot of water so the water comes up higher on the outside of the jar than the level of the oil inside the jar. Bring water to just below a simmer and hold around that temperature for 4 to 6 hours, replenishing water in the pot as needed. Itâ&#x20AC;&#x2122;s not necessary to do the infusion all at once. I usually infuse on the stovetop an hour or so at a time, turn it off, and leave it until another day, and then finish infusing it. Not only does this fit my schedule better, it also allows the herb a longer total time in the oil. Once your oil is fully infused, strain out the marc (leftover herb), and pour oil into a clean jar. Next, add 1 ounce grated beeswax per cup of oil. Reheat in your double burner pot of water, just slightly until oil and wax are combined. Now carefully pour the combined liquid into smaller canning jars or salve tins. After the salve has cooled a bit, but before it sets, I like to add about 8 drops of lavender essential oil per ounce and stir it in with a toothpick. Lavender has its own antiseptic and calming properties, not to mention a lovely smell.

Where to Obtain Plantain -VYHNPUNPZT`Ă&#x201E;YZ[JOVPJL)LZ\YL[VWYVWLYS` PKLU[PM`P[7PJRH^H`MYVTYVHKZPUK\Z[YPHSHYLHZ ZWYH`LKSH^UZVYKVNWHYRZ(UKUL]LY[HRLTVYL [OHUVUL[OPYKVMHU`[OPUN`V\MVYHNLILPUNZ\YL [VSLH]L[OLILZ[SVVRPUNWSHU[Z[VYLWYVK\JL 5V[PU[VMVYHNPUN&4V\U[HPU9VZL/LYIZ 4V\U[HPU9VZL/LYIZJVTVY1LHUÂťZ.YLLUZ 1LHUZ.YLLUZJVTHYLIV[O^VUKLYM\SOLYIHS Z\WWSPLYZ[OH[ZLSSVUSPUL

TR A DITIONA L USES for

PLANTAIN

P O U LTICE: Use a poultice of fresh plantain on things that need drawing out. Opposed to the traditional spit poultice? Mash the plantain with a bit of water.

DIG E S T I V E S U P P O R T T E A : Combine 2-3 teaspoons plantain with 8 ounces water. Bring to below a simmer. Remove from heat. Cover. Allow to infuse for 3 to 5 minutes. Be forewarned: astringent herbs are bitterâ&#x20AC;&#x201D; which youâ&#x20AC;&#x2122;ll have discovered if you tried a spit poultice. For palatability, combine plantain with chamomile, mint, or other favorite herbs. I combine equal parts chamomile, calendula, marshmallow root, and plantainâ&#x20AC;&#x201D;along with just a pinch of licorice rootâ&#x20AC;&#x201D;for the gut-healing infusion I use to keep my Crohnâ&#x20AC;&#x2122;s in remission.

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C O U G H SY RU P: Combine plantain tea (perhaps made stronger than the digestive tea described above) with honey and lemon. Other herbs such as mullein, elecampane, cherry bark, slippery elm, or peppermint can be added for their properties. Feb/Mar 2018

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Š CAN STOCK PHOTO / SEVER180

DR AW ING S P R AY O R S A LV E: While nothing will beat fresh plantain poultices, this is still good for insect bites, acne (spray only), cuts and scrapes (salve wonâ&#x20AC;&#x2122;t sting), and other moist, hot skin irritations.


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The Easy Fermenter Lid makes fermenting your own vegetables simple and lowmaintenance: Lock them in a standard-size mason jar, with no need for separate airlock pieces or special containers. The lids also come with directions for making a range of tasty fermentables and a mini air pump to make sure your ferments stay airtight.

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1 Cocokind Cocokind is an organic skincare line centered on virgin coconut oil and plant-based superfoods, using no more than 5 natural ingredients in any of its products, and zero preservatives or chemicals. Try their Organic Matcha body moisturizer, perfect for dry spots and improving overall softness and skin health, made using only coconut oil, matcha powder, baobab oil, and sweet orange oil.

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Addictive Wellness This aptly named chocolate company creates sugar-, gluten-, soy-, dairy-, and nut-free raw chocolates using a mixture of quality superfoods. Their Energy chocolate, for instance, contains cordyceps and ashwagandha along with cacao butter and Himalayan salt; and their Focus chocolate contains lion’s mane mushroom and Siberian ginseng. These Paleo and vegan treats are the answer to your nagging sweet tooth, smooth and delicious.

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4 Sesame Kingdom If you’re looking for a nutritious alternative to a nut butter spread, Sesame Kingdom’s range of sesame-and-fruit spreads is free of gluten, dairy, refined sugar, nuts, and preservatives. There are more savory options, like the Mediterranean Fig that also contains dates and extravirgin olive oil; and sweeter ones like Pomegranate, Strawberry, Mighty Date, and Carob Chocolate. They’re all smooth and rich, and go great on a veggie or charcuterie board—or drizzled across your Paleo pancakes.

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6

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Blue Circle Foods

The company’s Norwegian Arctic Smoked Salmon is responsibly raised in ocean waters, partnering with small coastal farms using sustainable fishing-andfarming practices. The salmon—free of antibiotics, hormones, and GMOs—is salted and seasoned, and then cold-smoked over a fire of locally sourced beechwood for a premium and delicate flavor.

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Beekeeper’s Naturals Focused on producing medicinal superfoods “from the hive,” Beekeeper’s Naturals makes an antibacterial propolis throat-relief spray (perfect for battling the onset of a sore throat or to keep germs at bay while traveling) and a superfood complex called Bee Powered that contains raw honey, royal jelly, propolis, and bee pollen to provide immune support and natural energy. Check out their B.LXR Brain Fuel nootropic, plus taste their cacao, wildflower, and raspberry-blossom honeys.

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8 HumanCharger

7 PRE Brands PRE offers 100 percent grass-fed and -finished, pastureraised, hormone- and antibiotic-free beef, both in stores and online. A range of hand-trimmed steaks, ground beef, and specialty cuts is available, all individually portioned and vacuum-sealed for maximum freshness. The beef is sourced from New Zealand and Australia, an area with some of the best environmental conditions for breeding and the highest animal-welfare standards in the world.

Inspired by research conducted in Finland between 2008 and 2010, HumanCharger operates on the discovery that areas of the human brain contain light-sensitive photoreceptor proteins similar to those in the eyes. The device, which looks like an iPod nano, generates intense UV-free full-spectrum light, and an attached pair of “earbuds” projects this light into the brain via the ear canal. Use the HumanCharger for just 12 minutes a day to combat fatigue, jet lag, and seasonal affective disorder.

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A SNEAK PEEK INTO WHAT SOME OF THE MOST PROMINENT FIGURES IN THE PALEO COMMUNITY ARE EATING. ,TPS`:JOYVTTPZHWLYZVUHS[YHPULY5\[YP[PVUHS;OLYHW`7YHJ[P[PVULYHUKLU[YLWYLUL\YOLSWPUN V[OLYZLTWV^LY[OLTZLS]LZI`^H`VMMVVKHUKTV]LTLU[(SVUN^P[OJVU[YPI\[PUNTV]LTLU[ HY[PJSLZ[VPaleo MagazineOLY]LU[\YLZPUJS\KLOLYIHJRWHJR[\YULK^LPNO[[YHPUPUN PU]LU[PVU[OL,T7HJR"OLYWVKJHZ[4LH[OLHK/PWWPL"OLYOVSPZ[PJ[LHSPUL/LYIHS,SLTLU[" HUKY\UUPUNVUSPULWYVNYHTZ]PHOLY^LIZP[L,TPS`:JOYVTTJVT

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A SPECIAL ISSUE FROM PALEO MAGAZINE

IN STORE

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NOW

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RECIPES


Book corner

THE MIND ILLUMINATED By Kathryn Goulding The way that an experienced meditator perceives the world is probably very similar to how our Paleo ancestors did, says Dr. John Yates, author of The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness. They embraced a holistic perspective; in contrast, we moderns become mired in an overly narrow focus on ourselves, causing problems in our relationships, our work, and other areas of our life. Meditation allows us to return to that relaxed, communal Paleo mindset, and helps us to see ourselves as we really are.

Dr. Yates, also known as Culadasa, is a neuroscientist and meditation master with over 40 years of experience in the Tibetan and Theravada Buddhist traditions. With co-authors Dr. Matthew Immergut and Jeremy Graves, The Mind Illuminated combines Yates’ areas of expertise to create a thorough, yet accessible, guide to meditation and mindfulness. The book is broken up into ten stages: guiding the reader toward establishing and maintaining a clear schedule of meditation, overcoming mind-wandering and distractions from the body, extending the attention, and the final milestone: spreading the focus, mindfulness, and joy experienced during meditation to non-practicing hours. Dr. Yates originally started teaching meditation after realizing that many people he encountered were still “beginner meditators,” according to his definition, even after years of practicing. He has since helped to transform people into successful meditators in short periods of time, and writes in the book that, through proper practice, readers can potentially master the ten stages within a few months. In The Mind Illuminated, he compares the work of growing one’s meditation practice to the work of a skilled gardener: given persistent attention, everything will blossom in time. Here, Paleo Magazine talks to Dr. Yates about the benefits of meditation and mindfulness, and how to establish a successful practice (comments are edited for space).

PM: WHAT ARE THE BENEFITS OF MEDITATION? JY: There are some very obvious benefits that you get even from a minimalist meditation practice. There are benefits for your health: you handle stress better and have a healthier immune system. As you progress, you become much less reactive and your relationships improve. If you’re engaged in something that is not really satisfying to you, you’ll become better able to move on and change your life to something more beneficial. With the complexities of modern life, people have very little time to get in touch

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Feb/Mar 2018


with what you might call their inner selves—they just keep on doing what they’re doing and staying in the same situations, like rats on a treadmill. Meditation gives them the opportunity, as they go through their daily lives, to have a much clearer perception of who they are and what is important to them. In the end, they can make the corresponding changes in their lives. It’s awakening to the truth of the way things really are, and the true causes of enlightenment and suffering. That’s the ultimate reason for meditating.

PM: HOW SHOULD SOMEONE NEW TO MEDITATION APPROACH A PRACTICE? JY: One of the most important things is not to strive—but to relax, follow instructions, and trust in the practice. What creates problems for a lot of people is that they try too hard, setting expectations for themselves, and the striving and expectations actually slow them down. They get discouraged and they may not continue to meditate. So I really try to emphasize to all beginning meditators to relax; this is time that you’re taking for yourself. Don’t become attached, don’t judge, and if a particular meditation is filled with distraction or if you’re filled with a lot of dullness or sleepiness, don’t let that bother you. Just trust in the process and follow the method. If you find yourself developing expectations and feeling frustrated as a result, recognize that and let it go. One of things that I repeat a few times in the book is to look for the joy in the process. Just sitting on the cushion in meditation, there’s physical comfort and mental peace even if it only lasts for a few seconds or minutes at a time. Look for the joy. Look for the positive aspects of the experience, and stop any tendency to judge yourself.

PM: TELL US ABOUT ATTENTION AND AWARENESS. JY: We have two different ways of knowing, which I refer to as attention and peripheral awareness. People in our culture essentially suffer from awareness deficit disorder, which means that their attention is overly focused. When a samurai warrior loses his mindfulness, or his awareness, he loses his life. When a modern person loses their awareness, they end up with problems with their relationships and jobs—they lose their way, essentially. It’s important for people to recognize that they have, but don’t utilize, a part of their minds that sees the world in a very holistic way, and sees themselves as a part of it. This part of your mind provides the context for whatever situation you’re in, and can allow you to use your attention most effectively. With it, people can recognize their behavior, and the consequences of that behavior, resulting in tremendous improvement in their relationships with others and their actions in the world.

PM: HOW SHOULD PEOPLE USE THIS BOOK? JY: Even if you’ve meditated before, forget everything you’ve done before and start right at the beginning. I do really suggest that people at least skim over the rest of the book, and then go back and practice according to the instructions in the first chapter. Then it’s valuable to go back and read each portion of a chapter several times; there’s a lot of information in this book. For one thing, it’s not bedside-table reading. And it is not the kind of thing you necessarily retain with just one read-through. Most of the points in the book only really become relevant once you’re actually doing it, and you encounter the situations described in the book; then you recognize them, and get the instructions for how to deal with them.

FOR MORE INFORMATION, VISIT TheMindIlluminated.com

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Blog Review In this feature, we review Paleo-related blogs and websites and chat with the bloggers as we sift through the volumes of online Paleo-lifestyle resources—so you don’t have to! This time, we talk to Michelle and Makenna, the mother-daughter team behind Back Porch Paleo.

BackPorchPaleo.com blog: Back Porch Paleo | owner: Michelle and Makenna backporchpaleo by Ashleigh Vanhouten WHEN THE MOTHER-AND-DAUGHTER TEAM BEHIND BACK PORCH PALEO STARTED CLEANING UP THEIR DIETS IN 2014, THEY DIDN’T EVEN REALIZE THEY WERE FOLLOWING A PALEO DIET. They were simply following a protocol that had helped Makenna overcome psoriasis when she was in grade school, in order to now combat a new diagnosis of ulcerative colitis. “Doctors wanted to add more meds on top of what I was already taking, and we just didn’t feel like that was the answer,” says Makenna. Since they were finding such success with a whole foods-based diet (and the delicious recipes they were creating), they decided to share it with the world. “Since we started Makenna’s healing journey together, it made sense to develop the blog the same way,” says Michelle, Makenna’s mom. “Back Porch Paleo features a lot of comfort foods that we’ve remade with a Paleo twist.” They say their blog appeals to people who are looking to replace family favorites or traditional meals with healthier options, without feeling deprived. “Once your health requires a dietary change, it’s so easy to feel like you can’t ever enjoy certain things again,” says Makenna. Now, they’re taking it a step further with a Paleo e-book called Paleo Olé, a compilation of Mexican dishes made Paleo-friendly. “A lot of our recipes are saying, ‘if you want to eat that, eat this instead.’ Our whole e-book is about recreating things we’ve missed eating,” says Michelle. As a family team, they love to help other families in turn, and they see that as the biggest reward of running their blog. Michelle recounts a story about a mother reaching

out for a healthier pretzel recipe so her daughter could enjoy “pretzel day” at school. “I came up with a yeast-free recipe so her little girl didn’t have to feel different at school that day, and now it’s also hugely popular on the blog.” With all their recipes, the underlying goal is to simultaneously enjoy their food while also nourishing their bodies, taking into account the challenges of autoimmune-related sickness: “As a mom, having a sick child is strong motivation to do whatever it takes to give them some relief,” says Michelle. But dietary limitations don’t have to negatively impact your life, and Paleo guidelines don’t have to be set in stone, says Makenna. “A lot of people get stuck thinking, ‘that’s not Paleo, so I can’t eat it.’ I think Paleo is a great starting point to figure out your body’s needs, and from there you can expand and listen to your body. It’s your health journey; take control of it, and don’t let other people’s opinions matter.” Anyone who visits the Back Porch Paleo blog needn’t worry about caveman-related puns or an abundance of steak-and-bacon recipes; instead, you may find yourself trying their Watermelon-Basil Salad, Creamy Tuscan Tomato Soup, or Almond Butter-Maple-Collagen Fat Bombs. Michelle laughs at the idea that the term Paleo is so often interpreted as a literal replication of the way our prehistoric ancestors lived. “It’s about eating whole, real food the way our grandparents used to eat, before processed and shelf-stable foods became a way of life. You may have to wash a few more dishes, and you might find yourself in the kitchen a bit more, because real food takes real effort. But if your health and your family’s health aren’t worth it, then what is?”


Chocolate-Chipotle YIELD: 30 COOKIES

Cookies: 1 cup 1/4 cup 1 tsp 1/2 tsp 1/4 tsp 1/4 tsp 1/8 tsp 1/2 cup 3/4 cup 1 2 TBSP

Snaps

Ottoâ&#x20AC;&#x2122;s Naturals Cassava Flour cocoa powder cream of tartar baking soda sea salt ground cinnamon chipotle chili powder (optional) ghee (or grass-fed butter) maple sugar large egg, brought to room temperature coconut cream

Topping: 2 TBSP maple sugar 1/2 tsp ground cinnamon 1/8 tsp chipotle chili powder (optional)

1 Preheat oven to 400°F. Line two baking sheets with parchment paper. Set aside. 2 In a medium-sized bowl, whisk together WKHFDVVDYDĂ&#x20AC;RXUFRFRDSRZGHUFUHDPRI tartar, baking soda, salt, cinnamon, and chipotle chili powder (if using). Set aside. 3 In a large bowl, combine the ghee and maple sugar. Using a hand mixer, blend XQWLOOLJKWDQGĂ&#x20AC;XII\PLQXWHV 4 Add the egg and coconut cream. Blend again until well combined. 5 $GGWKHĂ&#x20AC;RXUPL[WXUHWRWKHZHW ingredients and blend until it forms a dough. 6 0DNHWKHWRSSLQJ,QDVPDOO bowl, stir together the maple sugar, cinnamon, and chipotle chili powder. 7 Scoop mounds of dough with a 4-cm cookie scoop. Drop dough into the topping mixture and roll gently to coat completely. Place on the prepared baking sheets, 2 inches apart. Repeat with remaining dough. 8 8VLQJWKHĂ&#x20AC;DWERWWRPRIDJODVVSUHVV GRZQRQHDFKFRRNLHĂ&#x20AC;DWWHQLQJLWWRDERXW 1/4-inch thickness. 9 Bake for 8-9 minutes, rotating trays halfway through. Let cool for 5 minutes on the trays before PRYLQJFRRNLHVWRDFRROLQJUDFN&RRNLHVZLOOÂżUP up as they cool.


Business Spotlight

by Ashleigh Vanhouten Kimera Koffee is the brainchild of a group of friends who, after tiring of conventional, chemical-laden preworkout supplements, began experimenting with combining high-end coffee and natural brain-boosters. “We used to drink a lot of pre-workout [supplements], and we have really good coffee here in the Dominican Republic, so we decided to switch it up and try something a little more natural. When we paired coffee with nootropics, we found ourselves being super-productive and super-motivated. We had some brainstorm sessions, and a couple years later, here we are,” explains Frankie, the company’s co-founder and “Growth Hacker.” Their high-altitude, single-estate, Arabica Caturra beans are grown and harvested in the Dominican Republic (where the company is based) without any pesticides, herbicides, insecticides, or fungicides; instead, they use manure, potassium, and phosphate to grow healthier, richer beans. Jarabacoa’s ideal climate, shade, and altitude conditions produce a rich, smooth coffee that’s robust and nutty. Each year, their farmers continue planting a diverse array of trees in the plantation to prevent soil erosion and maintain the ideal pH balance and soil nutrition. The company wet-processes their coffee to eliminate mold and toxins—a method favored by most modern, reputable coffee companies, according to the Kimera team. “Kimera is located about two hours away from the farm; we buy and roast our coffee directly with the farmers, so there’s no middleman,” says Theo, co-founder and “Ideas Guy.” “A lot of coffee roasters never even visit the country that’s supplying their beans. We’re really trying to learn more about the bean and the growing process, and we really want to showcase what the country has to offer.” Once ground, the coffee is transferred to a “pharmaceutical-grade machine that looks like a large cement blender; it homogenizes the ground coffee with the nootropics,” says

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WE SPENT ABOUT A YEAR TESTING 52 DIFFERENT PROTOTYPES. THE TRICK WAS FINDING THE NOOTROPICS THAT WOULDN’T AFFECT THE GREAT TASTE OF THE COFFEE, BUT WOULD STILL BE EFFECTIVE.


Frankie. â&#x20AC;&#x153;We spent about a year testing 52 different prototypes. The trick was finding the nootropics that wouldnâ&#x20AC;&#x2122;t affect the great taste of the coffee, but would still be effective. There are a lot of bitter-tasting nootropics, so all the first batches we tried made the coffee taste awful; we just adjusted and kept working at it.â&#x20AC;? The final, winning combination includes Alpha GPC and DMAE, natural choline compounds found in many protein sources that can enhance mental focus and memory retention. Also included is taurine, an organic acid commonly found in eggs that delays age-related cognitive decline, fights oxidative stress, reduces fatigue, and increases fat metabolism. Then, Kimera adds l-theanine, an amino acid in green tea that supports sleep quality and helps alleviate caffeine jitters. In fact, Kimera Koffee is commonly praised for exactly that; it provides smooth, natural energy and clarity without any of the potentially anxiety-inducing effects of caffeine. Kimera sources its nootropics from a U.S. company, which provides a certified lab analysis and purity test for each batch. Some recent studies suggest that certain nootropics like taurine are absorbed better with coffee, so the coffee is essentially serving as a supercharged, nootropic-delivery system, says Theo. In a digital world in which your personality can matter as muchâ&#x20AC;&#x201D; sometimes moreâ&#x20AC;&#x201D;than the product youâ&#x20AC;&#x2122;re selling, the Kimera team is all about self-expression and doing things their own unique way. As they put it

KIMERA KOFFEE PROVIDES SMOOTH, NATURAL ENERGY AND CLARITY WITHOUT ANY OF THE POTENTIALLY ANXIETY-INDUCING EFFECTS OF CAFFEINE on their website, theyâ&#x20AC;&#x2122;re looking to create a â&#x20AC;&#x153;dynamic community where everybody inspires each other.â&#x20AC;? A prime example: one of their biggest brand ambassadors, and now a partner in the company, is Jon Call, aka Jujimufu or â&#x20AC;&#x153;The Anabolic Acrobatâ&#x20AC;?â&#x20AC;&#x201D; an online personality known for his impressive feats of simultaneous flexibility and strength. His wildly popular and frenetically paced videosâ&#x20AC;&#x201D;you can watch him do the splits on a chair while holding a loaded barbell overheadâ&#x20AC;&#x201D;garner upwards of a million views, and many of his workouts are fueled by Kimera Koffee. He even has his own signature Kimera roast, a darker version than their standard offering. The company sponsors personalities from a range of backgrounds: endurance athletes like Ben Greenfield, CrossFit stars, MMA fighters like Jake Shields (another partner with the company), boxers, and chefs. â&#x20AC;&#x153;The ambassadors are extensions of ourselves, and we see a little of ourselves in the partners we choose,â&#x20AC;? says Theo. Kimera is strategic about their products, too, and they dedicate resources to improving what their customers already love. They recently launched coconut oil in single-serving packs, as well as a peaberry whole-bean coffee. â&#x20AC;&#x153;Each coffee plant has a mutation in which the regular coffee cherry has two beans, but sometimes they form into one round bean. It has to be picked by hand, so itâ&#x20AC;&#x2122;s a lot more labor-intensive, but people like it because it tastes a bit fruitier and smoother. Th is product contains no nootropics; it is just for the coffee snobs,â&#x20AC;? says Theo. And to prolong the shelf life of their coffee, upcoming batches will be nitro-flushed. Since oxygen is the main culprit in coffeeâ&#x20AC;&#x2122;s deterioration over time, a nitrogen flush that removes all oxygen from the bag also seals in the freshness and flavor, explains Frankie. Super-charged by their own product, the Kimera guys are always brainstorming ways they can continue to drive the evolution of coffee. According to Frankie, Starbucks is largely responsible for the most recent coffee revolution and for making it a â&#x20AC;&#x153;coolâ&#x20AC;? beverage again. Now, itâ&#x20AC;&#x2122;s â&#x20AC;&#x153;our responsibility to create awareness of the benefits involved in combining nootropics with coffee.â&#x20AC;?

)URPOHIWWRULJKW.LPHUD.RĎ&#x192;HHFRIRXQGHU7KHR$UPHQWHURVDSRXFKRIWKHFRPSDQ\ VVLQJOHVHUYHFRFRQXWRLOFRIRXQGHU)UDQNLH 3LPHQWDODQGDIHZRIWKHFRPSDQ\ VRWKHUSRSXODUSURGXFWV 6HHG6WDFN-XMLPXIX V%UHZDQG.DFDR%RRVWHU  Subscribe at: PaleoMagOnline.com

Feb/Mar 2018

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FORAGING

redbuds for your by Frank Kerouac

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taste buds

he Redbud was one of the first trees I learned by name, possibly because its pinkish-purple flowers are some of the first to bloom in late winter and early spring, even before their leaves have come out. (Another common name you might know for Redbud is Judas Tree.) So it was a pleasant surprise to learn that the flowers of this old friend are edible. Redbuds (Cercis canadensis) are legumes, which means that their roots collaborate with microbes to draw fertility from the air. Redbuds and many other legumes— wisteria vines, locust trees, peas, beans—also have edible flowers, which resemble the heads of little animals with long snouts and big mouse ears. Redbuds have a short blooming period of about three weeks, and the flavor of their flowers changes as they age. Before the flower buds have opened and until they are pollinated, they are producing nectar to reward pollinating insects like native bees. So, early in its life, the flower is sweet and somewhat peanutty in flavor. A pollinated flower looks the same, but without the tiny bit of nectar it tastes like tender, high-quality paper. For a trail snack, twist off a cluster of unopened flower buds for the sweetest flavor. But Redbud’s sweetness doesn’t really matter when you consider that its main culinary virtue is as a bright garnish on green salads. After your dinner guests get over their fear that you’re trying to poison them, they’ll enjoy the splashes of color. They look delightful inside ice cubes, too. Redbuds grow wild in meadows, on slopes, and at the edges of forests over most of the USA. They are also attractive enough to be used as ornamental trees in the landscape. Some folks have started calling these ornamental plants with Feb/Mar 2018

edible characteristics “ornamedibles” (or should it be “edimentals”?). You’ll recognize Redbuds first by the color of their early flowers, second by the seeds that resemble snow-pea pods, and third by their heart-shaped leaves that are a little bigger than your palm. Look closely at the twigs in any season and you’ll see that they grow in a zigzag pattern. These trees grow no taller than a two-story house. They have a scaly, brown bark and a trunk that rarely gets thicker than an athlete’s thigh. When harvesting the flowers, store them in a plastic bag with a slightly damp paper towel. You can preserve them as pickles or with a dehydrator, which turns them purple. Despite the fact that these flowers never actually look red, their color will still turn your head whether you see them in the field or on your plate.


wintergreen

tea time

@V\RUV^[OLMHTPSPHYÅH]VYVM wintergreen in gum or toothpaste, but OH]L`V\L]LY^VUKLYLK^OLYL[OH[ ÅH]VYJVTLZMYVT&A perennial native to eastern North America, wintergreen (Gaultheria procumbens) probably evolved that strong scent to keep from being devoured by deer. The flavor of artificial wintergreen is easily surpassed by that of the real thing. Other common names for this plant are hillberry, teaberry, and, in Quebec, “la petite thé du bois” or “little tea of the woods.” Native Americans used the leaves of wintergreen as a medicinal tea, because of the aromatic compounds (methyl salicylates) found in oil of wintergreen that act similarly to aspirin. So avoid wintergreen if you’re sensitive to aspirin. In the eastern USA and Canada, the plant slowly forms an evergreen groundcover, standing about four inches high on twiggy stems within shady woods. The round, stiff, evergreen leaves are the size of quarters, and the plant sports bright red berries the size of peas through the fall, winter, and spring.

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I enjoy the mild flavor of a few of the berries while foraging. But the best flavor is in the leaves. Tear one in half and sniff it; it provides a real pick-me-up on a long hike. Snip off the leaves without pulling up the roots. A bit of easy fermentation enhances wintergreen’s flavor in tea. Pack a doublehandful of leaves in a quart jar and then fi ll it with hot, filtered water. Place the jar in a warm spot for 3 to 5 days, until fermentation gets it bubbling a bit. Pour off the tea water for use. Dilute it to taste and heat it for refreshing wintergreen tea, with or without honey. Or use the wintergreen tea to flavor black tea and other drinks. The leaves can also be used to make an infusion with alcohol. Forager and writer Leda Meredith recommends wintergreen vodka and hot toddies made with wintergreen rum.

Other wild edibles found in late winter and early spring: 1\UPWLYILYYPLZJOPJR^LLKÄLSK garlic, wintercress, spicebush twigs, sassafras roots, evening primrose roots, groundnuts, cattail rhizomes, American lotus tubers, rosehips, maple sap. Mushrooms: lion’s mane, oyster, chaga.

Foraging for Foragers If there’s only one forager who’s in the running for a MacArthur genius grant, it’s Sam Thayer (I can think of a couple of other deserving foragers, but if there’s only one…). And his most recent of three books JVUÄYTZP[5V[VUS`KVLZOL cover harvesting fourteen wild fruits, tapping maple trees, and eating 21 other wild edibles, he also includes well-crafted essays [OH[HKKYLZZ[OLRL`X\LZ[PVUZ swirling around foraging today. In addition to a colorful piece HUZ^LYPUN[OLX\LZ[PVU¸>O` -VYHNL&¹OLHKKYLZZLZ[OL misuse of Roundup by farmers, discusses eating invasive plants, and thoroughly crushes the notion that foraging is harmful to nature. But don’t take my word for it. Most foraging authors are Q\Z[PÄHIS`OHWW`PM[OLPYIVVRZ sell 10,000 or 20,000 copies. But :HT»ZÄYZ[IVVROHZZVSKV]LY 100,000 copies, and his second book is catching up, with over 65,000 sales. And these are selfpublished books. Sam also sells wild rice, maple syrup, hickory nut oil, and other products from his foraging. Sam knows what he is doing and I strongly recommend that you order one or more books directly from his website: ForagersHarvest.com.

Feb/Mar 2018

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R E F L E C T ING BA CK ON NE A R LY A Y E A R A S T HE HO S T OF T HE PA L E O M A G A Z INE R A DIO P ODC A S T, I A M IMME N SE LY GR AT E F UL F OR T HE OPP OR T UNI T Y T O SPE A K W I T H A ND L E A R N F ROM S OME OF T HE SMAR TES T AND MOS T GENUINE PEOPLE IN HE ALTH A ND WELLNESS. MY JOB IS TO AC T AS A CONDUIT BETWEEN THESE EXPERTS AND THE PEOPLE WHO CAN MOST BENEFIT FROM THEIR KNOWLEDGE—AND OF COURSE, I BENEFIT AS WELL! IT’S BEEN A DREAM JOB AND ONE I HOPE TO CONTINUE, WITH YOUR SUPPORT AND FEEDBACK, FOR A LONG TIME.


As of this writing I’ve interviewed some 50 guests, from Mark Sisson to Diana Rodgers to Chris Kresser to Laird Hamilton; from doctors to nutritionists to personal trainers, professional athletes, and beyond. One of the main themes from all these conversations is that the Paleo lifestyle should be thought of not as an endpoint, but as a means to achieving your goals in life, whatever they may be: a healthy family, an athletic personal best, better sleep, or a more peaceful life. Paleo Magazine Radio has delved deep, from every angle, into the Paleo lifestyle: the most nutritious foods, ways to improve sleep and manage stress, and new methods to practice effective movement and exercise. But the biggest lesson I learned from speaking to all these experts is that the Paleo lifestyle is simply a blueprint for becoming the healthiest and best version of yourself, and that “Paleo” and “healthy” can mean different things to different people. Being Paleo isn’t about subscribing to one narrow list of rules for how you should eat and exercise and live; it’s a framework on which you can base your own unique plan, incorporating your own individual needs, goals, and challenges. This is a liberating lesson, because it allows you to learn from others while still forging your own path—and isn’t that what life's all about? I invite you to take a look back over the past year of Paleo Magazine Radio and re-listen to the guests that have resonated the most with you. In the meantime, here are some of the guests, and their lessons, that have struck the deepest chord in me.

ON EXERCISE “I love the idea of training hard and keeping myself healthy, but what I’ve learned is that fitness is also an essential tool that helps me actually navigate the real-life stuff.” – GABRIELLE REECE, PROFESSIONAL ATHLETE AND FOUNDER OF XPT LIFE, EPISODE 168 The interview with Gabrielle Reece and her big-wave surfer husband Laird Hamilton is a treasure trove of actionable life advice and inspiration for discovering your authentic self (these two are the epitome of #relationshipgoals, #fitnessgoals, and any other hashtag you can think of). As a high-level athlete and someone who has dedicated her life to fitness, Gabby offers a great reminder that healthy eating and training needn’t be goals in themselves for many people, but rather tools for achieving your other goals: family, work, hobbies, and fun.

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out of the gym and into the sunshine, take off our shoes, and move our bodies in whatever way comes naturally. If you’ve ever spent an afternoon in the park playing frisbee or rolling around with your kids, you’ll know that sometimes the silliest, most playful movements are also the most rewarding.

“Play can be taken very seriously, and you can actually achieve more from a play session than a workout. I am stronger, faster, fitter than I’ve ever been, and I haven’t done an official workout for years.”

“There is no good news or bad news, just actionable news.”

– DARRYL EDWARDS, THE FITNESS EXPLORER , EPISODE 184

– CRAIG PICKERING, DNA FIT, EPISODE 170

Darryl Edwards travels the globe teaching the art of Primal Play, helping folks get stronger, fitter, and happier through the art of “serious” play: unstructured yet often very challenging movement. Often we can get caught up in rules and quantifying our success, always concerned with lifting more than the next person, or being one second faster than we were last week, and considering anything else a failure. But to truly connect with our ancestral, animal roots and the way our body is meant to move, sometimes it’s best to get

Craig is the head of sports science for DNA Fit, an online company that uses genetic information to inform what types of training, food, and supplementation will help us maximize our health and athletic performance. He taught us that your genes don’t have to determine what sports you enjoy or excel at, or even what your body composition will look like; they’re just another tool that can help you tailor your diet and training to assist you in better achieving your goals.

ON FINDING THE “PERFECT ” DIE T – FOR YOU “When we make poor food decisions we aren’t technically cheating anyone; of course, there may be consequences, but it’s only if we emotionally attach the significance of our eating to cheating that we feel crushed by guilt. If you’re on a program and you have one off meal, you’re just one meal away from being back on—but you can assign this deep emotional guilt to the situation and make that one deviation off the path the reason why you give up the whole process.” – ROBB WOLF, WIRED TO EAT, EPISODE 154 For many of us, our diet is inextricably linked to our relationship with food; thus, our decisions around food are often complicated mental battles. And for many of us, our relationship with food is fraught with guilt—but it doesn’t have

to be that way. Looking at the idea of “food cheating” critically, the term just doesn’t hold up; we aren’t cheating on anyone or anything when we decide to eat certain foods. When we can accept that everything we eat has consequences—good and bad but unrelated to morality or our self-worth—we can begin to make less emotionally-driven and more rational food choices, and enjoy those choices with a clear mind and clear conscience.

“Meat has been a pretty important piece of the human diet since evolution. And death has to occur for life to happen; we all have to move out of the way for new things to come. Everything eats and is eaten. Animal protein is nutritious. We are omnivores.” – DIANA RODGERS, SUSTAINABLE DISH , EPISODE 152 For anyone who has struggled with the ethical dilemma of meat-eating, Diana Rodgers offers years of knowledge and experience as a licensed registered dietitian, nutritionist, and speaker on sustainable farming. She’s an expert on food policy issues and animal welfare and can help anyone navigate the best way to nourish your body while contributing to the welfare of the planet and all its inhabitants.


ON WELLNESS “I realized that Paleo was not going to make me live forever, and nothing will. The future of health is going to be 80 percent psychological.” – STEFANI RUPER, WELL-FED WOMEN , EPISODE 161 Stefani has run the popular Paleo for Women website for years, and co-hosts the Well-Fed Women podcast (formerly the Paleo Women podcast). She dedicates much of her platform to discussing women’s health issues, including self-love and selfesteem, hormonal and sexual health, and relationships with food. Her holistic, pragmatic approach is a reminder that perfection isn’t the goal; happiness and wellness is.

“People want the easy thing. They don’t want to have to follow a diet for years to get sorted out.” – DR. NORM ROBILLARD, EPISODE 182 As a gut health expert who could fill many podcast episodes with his experience and knowledge, Dr. Norm’s ultimate advice is to eat whole foods, incorporate plenty of fermented foods, and chew thoroughly, taking time to enjoy and truly experience your meal. So many of us eat in a rush, affecting both our digestion and our enjoyment of our food. And yes, it will probably always be a part of human nature to seek the easy answer; but in most cases, the right answer is simple but not easy—and the sooner we accept that, the sooner we can get on to the business of being healthier.

“I’m not a Paleo perfectionist, but it’s important to recognize what you’re feeding yourself and your family. Cooking is a basic life skill. Just like you’ve got to brush your teeth, you should learn how to cook.” – MICHELLE TAM, NOM NOM PALEO , EPISODE 174 Michelle Tam’s cookbooks, podcast, and blog are wildly popular because she makes Paleo cooking accessible, fun, and of course, delicious. And she includes her family in the process, from podcasting to recipe development and creation, showing that it’s possible to make easy, healthy meals the whole family can participate in and enjoy. Cooking doesn’t have to be intimidating or time consuming, and sometimes the simplest meals are the most memorable.

“People without enough energy are wired to be mean to each other.” – DAVE ASPREY, BULLETPROOF, EPISODE 175 Dave Asprey is the founder of Bulletproof, the popularizer of the ubiquitous bulletproof coffee craze, and one of the most dedicated biohackers in the world. He’s unapologetic about the lengths he’ll go to experiment and hack his health, but he also stresses that you don’t have to follow his path—and that all the extra bells and whistles and technology won’t do much if you aren’t sorting out the original life hacks first: sleep, stress, and nutrition. Our health and well-being have a massive impact on the energy we put out into the world, so for anyone who thinks it’s selfish to spend time “hacking” your own health, know that taking care of yourself first affords you the energy and enthusiasm to put your best self out there for others.

“Habituation expresses itself when, for example, you are satisfied by your meal but when tempted with a new flavor profile, you suddenly have this second stomach. Well, I can tell you, we don’t have a second stomach, that second stomach is in your brain.” – STEPHAN GUYENET, THE HUNGRY BRAIN , EPISODE 159 I highly recommend everyone read The Hungry Brain. It is so full of wisdom and science-backed explanations for our complicated relationship with food that we could barely scratch the surface in our podcast interview. One of the key points from our chat is that our brain is hardwired to make decisions about food that historically were helpful, but that, in today’s world of overabundant food sources, are no longer giving us what we need. Knowing this doesn’t take away responsibility for the choices we make, but does remove some of the guilt or fear that we are simply “too weak” to eat well or accomplish our health goals. Knowledge is power, and understanding the physiology behind why we make certain decisions can help us change our behavior patterns.

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“Sometimes the pursuit of perfection ends up doing quite a bit more harm than it does good. If you can learn to just listen to your own body, you will find your own truth.”

Gut health is a complicated issue, and Paleo Magazine Radio has dedicated many episodes to the topic. But gut health expert Dr. Ruscio stresses that aiming for perfection can have the opposite effect, causing more stress and harm than good (a point that goes beyond just eating). The stress of perfection can have gutcompromising and cortisol implications that stall your progress as well as affect your quality of life.

– DR. MICHAEL RUSCIO, EPISODE 176

ON LIVING AN AUTHENTIC LIFE “The life that we’re living right now— we get one shot at this, and we’re not guaranteed tomorrow or the next day. And I believe that with the gift of being granted this life that we have, we should all wake up with joy every single day.”

“Technology is never going to replace your soul. I wouldn’t be where I am without social media, but it has to be used in the context of delivering information.” – BRIAN MACKENZIE, UNPLUGGED , EPISODE 181 Brian Mackenzie, a conditioning expert and trainer for many of the world’s highest-level athletes, recently co-authored a book about how to get the most out of sports technology without becoming too reliant and forgetting to check in with your most valuable hardware: your own body. Sometimes setting hard limits with tech and social media is necessary in order to unplug from the aspects that are wasting your time or impeding your process.

– DIANE CAPALDI, THE PALEO BOSS LADY, EPISODE 188 Diane Capaldi is living an incredible life fi lled with challenges and joys, and she’s able to use her story to inspire others to live their best life. She believes that one of the biggest elements of finding peace and happiness in your life is gratitude. She certainly isn’t the fi rst or the last person to share this message, but it’s one that can’t be repeated enough: Practicing gratitude for your life as often as you can—amidst all its pleasures and challenges and learning experiences—helps you focus on the positive in every situation, which is a much more motivating place from which to move forward.

“Action is always the first step, and if you don’t try it, you’ll never really know.” – AIMÉE ROSE, STRONGWOMAN, EPISODE 172 The owner of a holistic health facility and a competitive strongwoman, Aimée has spent a lot of time forging her own path to health and wellness. The road less traveled was the more appealing and rewarding one for her, and her biggest lesson: Your next step may be your first step towards something truly incredible and life-changing. The power of inertia is an incredible thing, and sometimes all it takes to find your joy is one small step in the right direction. And then another, and another....

So what’s next for Paleo Magazine Radio? The year ahead promises to be full of exciting guests as we explore our growing community and its ever-expanding body of knowledge and experiences. I’m especially excited to take my microphone to the Paleo Magazine Expo in Boulder, Colorado, in June to chat with our speakers and guests there. The beauty of a podcast is that it exists forever, like a good book, ready for you when you need that extra push or inspiration. If you have found any encouragement or helpful lessons in these episodes, I encourage you to pass the knowledge on and share Paleo Magazine Radio with people in your tribe who could benefit. I look forward to continuing this learning experience with you all, and if you have any ideas or suggestions for topics or guests that you’d like to hear, please reach out to us on social media (@paleomagazine) or me personally on Instagram (@themusclemaven).

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on the hunt

ti me to go back to

School By Fisher Neal

38

Feb/Mar 2018


S It’ s i llegal to sell tru ly wi ld meat....The only reliable way to get the real thing i n bulk is to hunt it yourself.

o you want to shift your meat intake partially, or entirely, over to wild game? It’s time to go to school. Unless you’re lucky enough to have a magical hunter friend who wants to give away everything he shoots, you’re going to need to learn to get the job done yourself. With the exception of feral hogs, it’s illegal to sell truly wild meat. That elk burger you had at that restaurant was definitely raised on a farm, and probably fed corn. The only reliable way to get the real thing in bulk is to hunt it yourself. Every time someone tells me they want me to teach them to hunt, I tell them the same thing: take the hunter education course, and then let’s talk. Hunting requires dedicated effort, and though people express interest, not all are willing to follow through with the actual work. I therefore rarely take their interest seriously or offer my mentorship until they’ve taken the course. Hunter education is a free class offered by the department of fish and game in each state. Do a quick online search for hunter education in your state and you’ll find all the pertinent information. Every state has slightly different class requirements, but all states require that you complete the course before you can purchase a hunting license. In some states, you will need separate certifications for different weapons. The course typically consists of a workbook, which can be completed online, and a field day when you will be tested for your ability to shoot your hunting fi rearm. If you’ve yet to purchase your own firearm, don’t worry— they will have a gun, and possibly also a crossbow, available for you to use to pass the test. Classes typically start around March, run through September or October, and are taught by unpaid volunteers and game officers. If it’s November and you’ve suddenly decided you want to try deer hunting, you’re out of luck. States generally don’t offer courses during hunting season, which is when most people think to try out the sport, because the officers are busy and the volunteers want to hunt. Taking the course in March or April puts you in a great position to be fully prepared to hunt by the time fall rolls around. It is also the best time to find a class that fits your schedule—as fall approaches these classes fill up quickly with procrastinators and the newly inspired. Some states now offer new hunters the ability to purchase an apprentice hunting license, allowing people to try out hunting before taking the hunter education course, as long as they are accompanied by a licensed mentor over the age of 21. A great option for those of us who are too busy, or who were inspired too late in the year to be able to take the hunter education course. I’m able to use the apprentice license in New Jersey to take

Feb/Mar 2018

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on the hunt continued my clients from New York City out for a lesson on their first hunt with no prior experience at all. This license can usually be purchased for two seasons before a person is required to take the course, but most people will want to take the course after their fi rst season anyway. After you’ve taken the hunting course, it’s time to lock down a mentor and take some professional shooting lessons with your hunting weapon of choice. There is a very steep learning curve to hunting, with many skills and a deep knowledge base required for success. Finding an experienced mentor willing to give you advice, or even to take you into the field, will dramatically accelerate your growth as a hunter. While the mentor should have no problem giving you an introductory shooting lesson, a professional instructor will show you how to be a consistent crack shot. Don’t let the fear of failure or lack of knowledge stop you from taking the course. The program is not designed to weed people out, its entire purpose is to educate novice people, aiming to get new hunters qualified to buy licenses.

Tips for Taking the Course If your prefered course date is full, show up anyway with your homework finished. Just like a sold-out theater show, there are always noshows, and the instructors will welcome your attendance. (They probably wouldn’t mind you crashing the class even if everyone did show up.) Also, be sure to get certified for bow and gun hunting at the same time if separate certifications are required in your state. You may not need to be able to shoot a bow in order to take the shooting exam, because many states allow you to shoot a crossbow and will provide one at the test if you don’t own one. This way you’ll already be certified if you ever want to up your game to bowhunting, and you won’t have to deal with the inconvenience of taking the class again.

What to Hunt Now: Light Geese and Feral Pigs The population levels of the three species known as light geese (Snow, Blue, and Ross) have exploded in recent decades. They’ve become so overabundant that they’re doing a lot of damage to the fragile tundra where they breed in the summer. In an effort to curb the problem, the U.S. Fish and Wildlife Service has authorized states to allow special spring hunting seasons for these birds with extremely liberal rules and bag limits, and in some cases allowing no limit at all. The best hunting is in the Midwest, but many other parts of the country have smaller light-goose migrations. Hiring a guide for hunting light geese is highly recommended. The birds fly in massive flocks numbering in the thousands, so decoy spreads of more than one thousand are often required to get the birds into gun range. Get with the right guide who knows where the birds are and you can be treated to an unbelievable experience, with giant flocks of birds falling out of the sky from high altitude like a

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feathered tornado. You’ll fill your freezer with meat, and best of all you’ll be helping to protect the tundra. Feral pigs are also huntable in many states during this time. In places where there are wild populations of these non-native destruction machines, they’re considered an exotic invasive species. In states like Texas, they have the same legal status as rats. There are practically no limits, seasons, or rules for how to get rid of them if you’re on private land. You can even get a permit to shoot them from a helicopter. They can breed when they are six months old, have litters twice a year, and have no natural predators, so even in states where they’re regulated as wild game there are often spring hunting seasons designed to curb the population. You can also find game preserves that import trapped pigs for hunting year-round. It’s a less sporting way of getting them, but the meat will be just as good.


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PA L E O S E L F - C A R E

12

examine how often you make yourself a priority

TIPS

TO H E L P YO U F E E L YO U R B E S T By Melani Schweder

S

elf-care is in. Social-media channels and online communities are awash with selfcare tips and tricks, along with passionate essays about why investing in yourself is one of the best decisions you’ll ever make. Self-care isn’t selfish, nor is it indulgent or frivolous; it’s actually a life-saver. Think of it as similar to routine vehicle maintenance. You know you have to regularly put fuel in your car, get it washed, change the wiper blades, and take it to see a mechanic now and then—if you want it to run well, that is. The same goes for these physical bodies of ours—our human vehicles, if you will. You can’t expect to keep running efficiently and feeling well if you never take the time to recharge, relax, and reconnect to what matters. Moreover, just like regular vehicle maintenance isn’t always glamorous, your selfcare regimen doesn’t need to be fancy or Instagram-worthy, either. Sure, sometimes your self-care may involve luxury bubble baths or trips to your neighborhood spa, but more often it may mean making that doctor’s appointment you’ve been putting off, escaping to the utility closet for ten minutes to do some deep breathing, or leaving your phone on silent for an afternoon. Truly caring for your well-being can be unpopular and, sometimes, uncomfortable. Saying no to certain obligations, going to bed early, or taking some “me” time isn’t always easy. Yet it’s always worth it. The Paleo lifestyle goes way beyond the food on our dinner plates. Living Paleo means getting back in touch with our inherent state of vibrant well-being, away from the overscheduled, over-processed, over-burdened zeitgeist. And radical self-care goes perfectly hand-in-hand with the primal philosophy. After all, our hunter-gatherer ancestors were pros at self-care. They flowed with the rhythms of the natural environment, they got plenty of fresh air and sunshine, they prioritized healthy relationships, and they enjoyed ample leisure time. Their days weren’t packed with work, nor were their homes filled with toxic food and hygiene products, or hazardous electromagnetic fields. If you want to feel as well as you possibly can, then examine how often you make yourself a priority. Investing in your own physical, mental, and emotional well-being is extremely rewarding, and doesn’t need to take up a lot of time or money. Here are some of my favorite Paleo self-care rituals: 1 | GO BA R EFO OT

We modern humans are sorely out of touch with the electrical frequencies of our planet, and we therefore miss out on some serious healing power. The Earth’s surface is conductive, with an abundance of free electrons and a steady negative potential. Since our bodies are also conductive, when we make contact with the ground, we can absorb some of these electrons and “reset” our internal chemistry.1 Some scientists speculate that the natural oscillation of the Earth’s charge also helps to keep our circadian rhythms in tune by modulating our hormone balance. Those who engage in regular “earthing” tend to sleep better, have reduced pain levels, and experience lower rates of illness.2 Practice earthing (or “grounding”) by going barefoot outside or by sitting/lying directly on the ground. You can also use earthing mats indoors, to keep you tapped into this supply when you can’t get outside.

Subscribe at: PaleoMagOnline.com

2 | SOA K Humans, like many other mammals, are naturally drawn to bathing and soaking in natural water sources. Ancient tribes would gather around hot springs, waterfalls, and ponds as a way to relax, heal, and socialize. Submerging your muscles and joints in a pool or tub of warm water can be powerfully restorative, and this kind of hydrotherapy has been shown to reduce blood pressure, ease arthritic pain, improve sleep, and promote healthy skin circulation.3 Treat yourself to some hot-tub time, an evening bubble bath, or, best of all, a trip to your local natural hot springs. 3 | M E D I TAT E Taking time out for meditation or other mindfulness practices is one of the easiest ways to supercharge your self-care routine. Whether your meditation involves sitting or walking, focusing on your breath, or visualization, it can change your brain in amazing ways.4 Daily meditation for as little as 10 minutes has been shown to improve your mood and sleep quality, help you get along with others, reduce your pain, and boost your mental resilience.5 Our ancestors spent a lot of time in quiet reflection, prayer, and mindful rest; the same can work even greater wonders for us now, in this hyper-stimulating modern age. 4 | UNPLUG Technology can be a wonderful tool, but it’s something that we must work to master, lest it master us. Staring at screens all day certainly isn’t a “Paleo-approved” activity, but most of us need to spend time online for work and social communication. However, those little devices don’t need to be on every second, interrupting our lives

Feb/Mar 2018

43


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Feb/Mar 2018


with their constant dings and chimes.6 One of the best things you can do for yourself is to unplug from the world for a bit, even if it’s just an hour.7 Turn off the TV, put your phone in airplane mode, and shut down your laptop. Then go for a walk, or read a book, and savor the peace and quiet. 5 | CONNEC T WITH A LOV ED O N E One of the most striking habits we’ve changed over the past few decades is the way we communicate. Even just 50 years ago, we primarily socialized in person, gathering with friends and family on a regular basis to share meals, play games, and laugh together. Today, we get our social time in bits and pieces, and largely through screens. One of the major tenets of the Paleo lifestyle emphasizes investment in healthy, supportive relationships, and spending even just an hour talking with a friend can boost your well-being. Meaningful quality time with someone can increase pleasure and bonding hormones, ignite your creativity, and most of all, make you feel heard, respected, and loved.8 6 | C AT C H S O M E R AY S Our ancestors weren’t afraid of the sun, and we shouldn’t be either. The modern fear of skin cancer has sadly maligned the sunshine, which we actually need in order to function at our best. Letting the sun’s rays hit your arms, legs, and torso can raise your levels of Vitamin D (actually more of a prohormone than a vitamin), improve your mood, bolster your immune system, fine-tune your circadian rhythm, and speed your blood circulation.9 If you’re young, lean, and light-skinned, aim for 15 to 20 minutes of sun exposure; go for slightly more if you’re older or have more deeply pigmented skin. 7 | SLEEP IN Most adults today are getting significantly less sleep than their bodies need, which dampens the immune system, slows cognitive functioning, and increases the risk of chronic disease.10,11 Sometimes, self-care can be as simple as going to bed an hour earlier than usual, or allowing yourself to sleep in for an extra hour. This is especially important if you’ve been feeling burned out, or like you’re coming down with something. Alternatively, you can catch a catnap in the afternoon, or lie in a cool, dark room for a while with no distractions. Subscribe at: PaleoMagOnline.com

8 | PA M P E R YO U R B O DY It’s been estimated that there are over 1,500 different synthetic chemicals used in today’s cosmetics and body products, many of which have been shown to have detrimental effects on the endocrine and nervous systems.12 Paleo body care is all about finding products that are totally clean and natural, preferably made locally or in small batches. It feels amazing to use a hot-oil hair treatment or a sugar body scrub, but not when it’s full of parabens, solvents, or artificial fragrances. Stock up on natural, holistic brands for your DIY spa days, and schedule yourself a sacred self-pampering session at least once per week, so you can look and feel your best. 9 | D E TOX Sometimes feeling particularly stressed out is our body’s way of telling us to slow down and nourish ourselves. If we don’t heed the call, we may end up with a full-blown illness, or at least an exacerbation of chronic pain or autoimmune issues.13 In today’s age, it’s important to do some detoxing now and then, and it can be a great part of your self-care routine. Down a big glass of fresh, filtered water (we’re all chronically dehydrated!), sip on some homemade bone broth,14 or whip up a big smoothie with lots of greens and superfoods. Your body will thank you. 10 | T U R N O F F T H E N E W S Never before in the history of humanity has there been a 24/7 barrage of news like there is today, and let’s face it: the vast majority of it is negative. Constantly tuning into the pundits, the talk shows, and the incessant updates can fray your nerves, sour your mood, and distract you from everything that is good in your life. Self-care is not just about the things you do, but also about the things you refuse to let into your space. Switch off the news, unsubscribe from the debates, and get some distance from the violence, fear, and negativity. 11 | S AY “ N O ” How did we get to be so busy? There are a lot of factors at play, of course, but the overarching theme is saying “yes” to too many invitations. Work projects, social events, volunteer opportunities, new hobbies, more classes…it all piles up fast. One of the most neglected aspects of self-care is enforcing our own personal boundaries; due to guilt, fear of missing out, or overconfidence, we take on too much and end up becoming sick, tired, and out of touch with our joy.15 Practice saying “no” more often, especially if the thought of “yes” gives you dread. More white space in your calendar allows you to recharge and keep your priorities in check. 12 | P L AY Unstructured, creative play has been shown to have a wide range of benefits, and not just for kids. Adults who engage in spontaneous, expressive activities tend to have lower rates of cognitive decline, higher self-esteem, less stress, better relationships, and improved resilience/adaptability to their environments.16,17 Play comes in a variety of forms, so choose the activities that make you the most happy, and/or the ones that you can easily fit into your schedule. Everything from painting to pottery, poker night to pickup basketball goes a long way to help your mental, emotional, and physical health. Remember that your self-care routine is unique to you; it doesn’t need to look like anyone else’s. Don’t fall into the trap of doing the things everyone else is doing, or the things that people tell you you should enjoy; that would completely defeat the purpose. When in doubt, listen to your inner voice and do the things that will make you feel connected with your true self again, body grounded and mind clear. Find ways to turn off the noise, and get back in touch with the most powerful, resilient, and optimistic version of yourself. When you devote time to this regularly, you’ll be able to handle whatever life throws at you.

see article page references 112 Feb/Mar 2018

45


PALEO as a

plant-based diet PA R T 2

FIBER: THE MOST UNDERRATED NUTRIENT

By Sarah Ballantyne, Ph.D. Across the board, scientific studies demonstrate tremendous health benefits from a high intake of fresh, fibrous, low-energy-density plant foods; yes, that means vegetables and fruits. Study after study shows that eating plenty of veggies reduces the risk of diseaseâ&#x20AC;&#x201D; everything from diabetes to osteoporosis, diseases of the gastrointestinal tract to cardiovascular disease, and autoimmune diseases to cancer. Many of these proven benefits can be attributed to the fiber content of veggies and fruits.

WHAT IS FIBER AND WHY IS IT BENEFICIAL? Fiber is a carbohydrate that our bodies canâ&#x20AC;&#x2122;t digest, and it is present in plant cell walls. Itâ&#x20AC;&#x2122;s not considered an essential nutrient, but it probably should be because fiber does some pretty darned amazing things to support our health. Its functions include: feeding beneficial probiotic bacteria in the digestive tract binding with toxins, hormones, bile salts, cholesterol, and other substances in the gut to facilitate their elimination favorably regulating some hormones (like suppressing the hunger hormone ghrelin, which then signals the brain that you are full) and neurotransmitters (like increasing melatonin, which helps control sleep) adding bulk to the stool, which improves the quality of bowel movements Fiber is broadly categorized as soluble or insoluble (whether or not it dissolves in water), and each class of fiber offers different health benefits. In general, foods that are high in fiber include fruits (especially berries), vegetables (especially leafy green vegetables, root vegetables, and cruciferous vegetables), legumes, and nuts and seeds.

Diets rich in fiber reduce the risk of many cancers (especially colorectal cancer, but also liver, pancreatic, and other types) and cardiovascular disease, as well as lower inflammation overall. Prospective studies have confirmed that the higher our intake of fiber, the lower our level of inflammation (as measured by C-reactive protein). In fact, a recent study showed that the only dietary factor that correlated with incidence of ischemic cardiovascular disease is low fiber intake; the more fiber we eat, the lower our risk. If someone has kidney disease, a high-fiber diet reduces their risk of mortality. If someone has diabetes, a high-fiber diet reduces their risk of mortality. A high fiber intake can even reduce the chances of dying from an infection.

FIBER AND THE GUT MICROBIOTA Most types of fiber can be digested by the bacteria that reside mainly in our large intestine (although there are some in the small intestine, too), collectively referred to as our gut microbiota. These are called fermentable fibers, and they include types of both soluble and insoluble fibers. In fact, fiber serves two main functions in the digestive tract: it adds bulk to stool, making it easier to pass, and it feeds the probiotic bacteria that live there, which benefits us in many ways. When our gut microbiota eat fiber (this is the process that defines fermentation), they produce short-chain fatty acids, such as acetic acid, propionic acid, and butyric acid. These are extremely beneficial energy sources for the body, including the cells that line the digestive tract, and they help to maintain a healthy gut barrier. Short-chain fatty acids are also essential for regulating metabolism, and they aid in the absorption of minerals, such as calcium, magnesium, copper, zinc, and iron. Healthy gut bacteria provide many other important benefits to the body, such as aiding digestion (they release important vitamins and minerals from our food, making them absorbable) and directly regulating the immune system. They can even influence brain health, by producing neuroactive chemicals that are absorbed into the bloodstream and travel to the brain. A healthy diversity of the right kinds of microorganisms in the gut is one of the most fundamental aspects of good health.


Diet is the single biggest influence on our microbial composition. When the microbiota of people living in Western cultures were analyzed in comparison with those of people living in rural settings who had hunter-gatherer lifestyles, and with those of wild primates like chimpanzees, Western-culture gut microbiota were found to be significantly lacking in both richness and biodiversity. This is directly attributable to diets high in industrially processed foods (which are also low in fiber) that donâ&#x20AC;&#x2122;t supply enough nutrition for our microbiota to thrive. In fact, diet is directly responsible for more than 60 percent of the variation in bacterial species in the gut. Whatâ&#x20AC;&#x2122;s more, the population of microbes in the gut (types, total and relative quantities, and location) adapts quite rapidly to changes in diet, in a matter of a few days to a few weeks. An increase in vegetable intake has an impact on the gut microbiota in as little as 24 hours, with a progressive shift toward more beneficial strains of bacteria over 10 to 14 days.

FAT, FIBER, AND ENDOTOXIN When our diets contain ample vegetable and fruit fiber, our bodiesâ&#x20AC;&#x2122; most abundant probiotic bacterial strains belong to a phylum of Gram-positive bacteria called Firmicutes (which includes the well-known Lactobacillus probiotic bacteria), followed by the Gram-negative Bacteroidetes and the Gram-positive Actinobacteria (to which the well-known Bifidobacterium belong). When our diets are deficient in fiber, the Gram-negative Bacteroidetes dominate instead. Gram-negative bacteria, like E. coli, have a toxic and highly inflammatory protein found in their cell walls called endotoxin. These bacteria release endotoxin when they end their normal life cycle in our guts (fun fact: 80 percent of stool bulk is made up of dead bacteria), and it can enter the bloodstream by crossing the intestinal barrier. Needless to say, while some beneficial strains of bacteria are Gram-negative, itâ&#x20AC;&#x2122;s definitely a boon to our health if the majority of our gut bacteria are Gram-positive. The ratio of fatty-acid types we eat also has a major effect on the types of microbes that thrive in our digestive tracts. High omega-6 polyunsaturated fat intake (relative to omega-3) promotes bacterial overgrowth in the small intestine (specifically, the ileum) and depletes growth of beneficial bacteria from both the Firmicutes and Bacteroidetes phyla. The good news is that studies show that supplementing with fish oil (and, even better, consuming plenty of fresh fish) can restore levels of probiotic bacteria in about two weeks. High saturated fat intake is also problematic from a gut-health perspective, since it skews microbiota unfavorably towards undesirable strains, including those from the Bilophila, Turicibacter, and Bacteroides genera. Making matters worse, saturated fat facilitates translocation of endotoxin from the gut into the bloodstream. For a healthy and diverse gut microbiome, a balanced omega3-to-omega-6 ratio, moderate saturated fat intake (10 to 15 percent of total calories), and moderate total fat intake (less than 50 percent of total calories), along with plenty of whole vegetables and fruit, is best.

WHAT ARE THE DIFFERENCES BETWEEN SOLUBLE AND INSOLUBLE FIBER? 6ROXEOHÆ&#x201A;EHU IRUPVDJHOOLNHPDWHULDOLQWKHJXW VORZVWKHPRYHPHQWRIPDWHULDOWKURXJKWKH GLJHVWLYHV\VWHP LVW\SLFDOO\UHDGLO\IHUPHQWHGE\WKHEDFWHULDLQWKHFRORQ KDVFKROHVWHUROORZHULQJSURSHUWLHV UHGXFHVLQñDPPDWLRQEXWQRWDVPXFKDV LQVROXEOHðEHU 5LFKVRXUFHVRIVROXEOHðEHULQFOXGHDSSOHVEHUULHV SHDUVFLWUXVIUXLWVDQGOHJXPHV

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OTHER BENEFITS OF FIBER

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see article page references 112

Fiber has other effects, too, like regulating peristalsis (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), suppressing the release of the “hunger hormone” ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream—which regulates blood-sugar levels and discourages excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on type, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol). Both processes can be extremely beneficial—if not essential—for human health.

INSOLUBLE VS. SOLUBLE FIBER Most studies evaluating the impact of dietary fiber on human health do not differentiate between soluble and insoluble, but show that fiber in general is beneficial. From the few studies that do differentiate between the two types, we know that a high intake of insoluble fiber reduces the risk of colon cancer, pancreatic cancer, and diverticulitis and correlates even more strongly with lower levels of C-reactive protein (a marker of inflammation) than soluble fiber (which also lowers inflammation). It improves ulcerative colitis in animal models. There is also evidence that insoluble fiber can improve insulin sensitivity, can help regulate blood-sugar levels after eating, supports reabsorption of bile acids, and is essential for regulating hunger hormones, especially ghrelin. A great many studies evaluating the health benefits of fiber look specifically at inulin (a highly fermentable, fructose-rich, soluble fiber found in sweet potatoes, coconuts, asparagus, leeks, onions, bananas, and garlic) and show that it reduces intestinal permeability and regulates the immune system. For this reason, soluble fiber gets a lot of attention, but there are studies suggesting potentially negative health effects from very high intake of soluble fiber in the absence of insoluble fiber. The scientific evidence indicates that both soluble and insoluble fiber are required for optimal health.

HOW MUCH FIBER DO WE NEED? The USDA’s Recommended Dietary Allowance is 25 grams for women and 30 to 38 grams for men (and most of us don’t even get that much; the average American intake is closer to 8 grams). However, studies of hunter-gatherer diets show that most hunter-gatherers consume between 40 and 100 grams of fiber per day (with some populations eating as much as 250 grams per day!). And that’s typically with only 35 to 55 percent of calories coming from plants. It is exceedingly difficult to hit the 100-gram mark with the types of vegetables and fruits available to most of us. But 40 to 50 grams per day is pretty doable with a little awareness of which vegetables pack the best fiber punch, plus a focus on covering two-thirds to three-quarters of every plate of food in vegetables.

48

Feb/Mar 2018


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order at: MuffinRevolution.com promo code MAG15

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mo’ better meat! by Diana Rodgers

ARE WE EATING TOO MUCH MEAT? HOW MUCH PROTEIN DO WE NEED? WHAT ARE THE BEST SOURCES OF PROTEIN?

There are a lot of different numbers being floated around about how much meat Americans are eating. Most of them are highly exaggerated, making it sound as if we’re all eating huge Tomahawk steaks for dinner every night. The USDA has a set of numbers based on meat availability, making it look like we eat about 250 pounds of meat a year. But these numbers are not adjusted for loss. The 250 pounds per year include the meat that’s available, not what’s actually consumed.

50

Feb/Mar 2018


When you factor in the loss at the slaughterhouse (removing large bones, internal organs, and hides), then the loss at the retail level, and finally the loss in homes, the actual estimated amount of meat weâ&#x20AC;&#x2122;re eating is about 5.7 ounces per dayâ&#x20AC;&#x201D;much less than 250 pounds per year. And, interestingly, weâ&#x20AC;&#x2122;re eating much less red meat and way more chicken than ever before. In 1970, Americans ate only 27 pounds of chicken per person, compared to about 60 pounds per person in 2014. If you do an Internet search for â&#x20AC;&#x153;plant-based protein,â&#x20AC;? youâ&#x20AC;&#x2122;ll find many charts showing how easy it is to get your protein from things like beans, broccoli and tofu. Below is an exampleâ&#x20AC;Ś

PROTEIN CAN BE FOUND HERE: PROTEIN NEEDS

AGE

19-70

46 g

56 g

LENTILS

BLACK BEANS

cooked, 1 cup: 18 g

cooked, 1 cup: 15 g

VEGGIE BURGER 1 patty: 13 g

TOFU

BAGEL

SPAGHETTI

firm, 4 oz: 11 g

1 med: 9g

cooked, 1 cup: 8 g

First of all, the 46 grams and 56 grams of protein needed for women and men are incorrect. These values are based on a reference woman of 125 pounds, and a man of 154 pounds, getting 0.8 grams of protein per kilogram of bodyweight. However, these â&#x20AC;&#x153;referenceâ&#x20AC;? people do not represent average weights (which are 166 pounds and 195 pounds, respectively) and the 0.8 gram per kilogram is derived from the minimum amount of protein required to avoid diseaseâ&#x20AC;&#x201D;not the amount required for optimal health.

35

PEANUT BUTTER 2 TBSP: 8 g

SOY MILK plain, 1 cup: 7 g

SOY YOGURT plain, 6 oz: 6 g

BREAD

POTATO

whole wheat, 1 med: 4 g 2 slices: 5 g

I like to start my clients at approximately 20 percent calories from protein, which is consistent with the Average Macronutrient Distribution Range (AMDR) put out by the Institute of Medicine. But if we shoot for 100 grams of protein per day, which is 20 percent of caloric intake from protein on a 2,000-calorie-perday diet, what does this look like in terms of real food? Letâ&#x20AC;&#x2122;s look at the above plant-based protein sources and see what the protein is per serving in plant-based vs. animal-based proteins.

PLANT-BASED PROTEIN

ANIMAL-BASED PROTEIN

30

25

20

0

Milk (whole, 1 cup)

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Black beans (1 cup)

10

Lentils (1 cup)

GRAMS OF PROTEIN/SERVING

15

SERVING OF FOOD Feb/Mar 2018

51


Looking at the USDA suggested servings of the above foods, you can see that chicken, beef, pork, and fish are significantly more protein-dense per serving than any of these relatively high-protein sources for those on a plant-based diet. Next, let’s look at how much you’d have to eat of these plantbased sources in order to get the same amount of protein from meat. I calculated how many calories you’d need from each of these items in order to get 30g of protein, a good starting point for a typical meal (see chart below). As you can see, if you want to meet your protein requirements in the least amount of calories, animal-derived sources are much more efficient than plant-based sources. In order to get the same amount of protein as in a small piece of fish or chicken, you would need to consume 706 calories of peanut butter. You’d need 3.5 cups of spaghetti (nearly 800 calories) to get 30 grams of protein, and you’d have to eat 10 potatoes (1635 calories). Yikes! Of all of the plant-based choices represented on the chart, I’d consider lentils to be the most desirable, as they’re the least processed non-soy option. You’d have to eat 1.5 cups of lentils, which is 337 calories, in order to get the same amount of protein you can get from 3.5 ounces of fish, at about one-third the calories. Add this up over the day and you’ll see that getting all your protein from non-meat sources is incredibly expensive, calorically speaking. If folks are happy with their health, weight, and metabolism on a plant-based diet, then fantastic. If not, I urge them to please consider including some animal

2000

protein to help them reduce calories and feel satiated. In the context of a real-food diet, to get about 100 grams of protein a day, this looks a lot like 4 to 6 ounces of animal protein per meal. Th is is certainly not excessive, but it is generally much more meat than what I see from clients walking into my office. It can’t be overlooked that animal protein has several other benefits in addition to just being an efficient source of protein. Red meat is the best source of heme iron, which is the number one nutrient deficiency in the world. Compared to white meat, it is also richer in B12 and zinc. That said, chicken is also more nutrient-dense than plant-based protein.

,H[-L^LY.YHPUZHUK-L^LY(UPTHSZ[OH[,H[.YHPUZ Mono-cropped grains used to feed CAFO animals and produce soy-based meat substitutes, bread, bagels, and spaghetti destroy biodiversity by eliminating habitat in order to clear fields for production. The spraying of chemicals for fertilizer and herbicides has a tremendous carbon footprint, not to mention all the energy and water required to process these items from their whole forms into the foods most commonly eaten. A full life cycle assessment (the complete inputs of water, energy, etc.) of a product like a veggie burger compared to the same amount of protein that can be produced by a grass-fed cow reveals that the grass-fed cow is the better choice from an energy and environmental standpoint.

PLANT-BASED PROTEIN

ANIMAL-BASED PROTEIN

1000

0

52

Feb/Mar 2018

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Eggs

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Black Beans

Lentils

# OF CALORIES

500

PEANUT&SOYBEAN IMAGES:© CAN STOCK PHOTO / SEAMARTINI

1500


from the doc

BRAIN HEALTH + By Jason Kremer, DC, CCSP, CSCS

cognitive function

How would you rate your memory and cognitive function? Do you often find yourself walking into a room only to realize you don’t remember what you came in for? Or perhaps you open your fridge and then blank out on what you were originally seeking? Many people assume that these seemingly minor lapses are normal; but, while memory problems may be common in today’s world, they don’t necessarily have to be a normal part of our everyday lives.. With terms like “mommy brain” and “brain fog” being thrown around frequently in today’s world, and with increasing numbers of people noting that they struggle with poor mental clarity, this is an area in need of serious attention. Possibly some of the most alarming statistics in the area of brain health and cognitive function pertain to Alzheimer’s disease: incidence of this debilitating neurodegenerative disease increased by 55 percent between 1999 and 2014,

and it currently affects more than 5 million Americans, with estimates as high as 16 million by 2050.1 Thus, people struggling with mere brain fog in their 20s, 30s, and 40s could be facing more serious memory concerns down the line if they fail to alter dietary and lifestyle factors. While I’d never heard of the term “brain fog” 15 years ago, this is now a symptom that I hear about almost daily from patients. Brain fog is a type of cognitive dysfunction involving memory lapses, inability to focus, and poor mental clarity and concentration. It is commonly linked to stress, adrenal dysfunction, poor sleep quality, hormonal imbalance, inflammatory diet, certain medications, and numerous health conditions, including many autoimmune diseases, fibromyalgia, diabetes, depression, and, of course, Alzheimer's disease. The following lifestyle factors can have a huge impact on your brain health and cognitive function, now and in the years to come.

fasting

diet

brain exercise exercise

sleep 54

Feb/Mar 2018

supplementation


FASTING

DIET

As with pretty much every system in the body, diet plays a vital role in maintaining mental health. Since inflammation is possibly the leading cause of most mental disorders, an unprocessed, gluten/grain-free, low-sugar, higher-fat diet is essential for keeping the brain functioning optimally. When it comes to fats, maintaining a healthy ratio of omega-3 to omega-6 fatty acids is key; studies have linked a higher omega-6-to-omega-3 ratio to lower intelligence and poorer memory function, in addition to increased inflammation.2 Possibly the most promising research in the field of cognitive function concerns the ketogenic diet. Recently, the Journal of Alzheimer’s Disease reported the results of a study evaluating the dietary impact of a higher-carb versus higher-fat diet in 2000 elderly individuals. After following the participants for four years, researchers found that subjects who consumed higher amounts of carbohydrates had a 90 percent increased risk of dementia, while those on the higherfat diet actually experienced a 40 percent decreased risk.3 An additional study analyzed the effects of a ketogenic diet on patients who already had Alzheimer’s disease to determine whether the diet could improve mental function in this population. Using the Alzheimer’s Disease Assessment ScaleCognitive Domain, researchers in this study found that while Alzheimer’s patients typically decline by five points per year, those subjects following the ketogenic diet actually improved cognition by an average of four points on the scale.4 One reason the ketogenic diet might be so beneficial for cognitive function could be its ability to improve insulin sensitivity and other metabolic risk factors. With Alzheimer’s now being referred to as “Type 3 Diabetes,” we’re beginning to see a very strong link between cognitive dysfunction and insulin resistance (as well as metabolic syndrome in general).10 Although researchers are still trying to understand the exact role that insulin plays in cognitive decline, we do understand that Alzheimer’s seems to be linked to an inability of the brain to use and metabolize glucose. Researchers have also found that worsening insulin functioning in the brain directly coincides with cognitive decline and even shrinking of the size and structure of the brain.10

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A simple daily habit that is now showing tremendous promise for improving cognitive health (and insulin sensitivity, for that matter) is intermittent fasting. While most studies around fasting and cognitive health have been done on animals, the results are still quite impressive. In addition to improving biomarkers of health and reducing oxidative stress, fasting has been shown to preserve learning and memory function while slowing disease processes in the brain.5 As someone who regularly practices fasting, my favorite strategy is to simply stop eating around 7 or 8 p.m., skip breakfast the next morning (though I like to add coconut oil or MCT oil to my coffee), and then enjoy the first meal the next day around 11 a.m. or noon.

EXERCISE

As with sleep and diet, exercise is another input that has been shown to have a direct impact on memory and cognitive function. Studies show that young adults who exercise are more likely to have better thinking and memory skills in middle age, while middle-aged people who exercise are found to be less likely to develop dementia later in life.8

SLEEP

Sleep deprivation has been shown to impair attention, memory, and decisionmaking skills.6 In addition, studies have linked breathing disorders that continually disrupt sleep (sleep apnea) to increases in beta-amyloid deposits in the brain (a significant biomarker of Alzheimer's). It is believed that the brain clears deposits of amyloid plaque during deep sleep; thus, failing to get adequate, high-quality sleep could directly impair cognitive function.7


from the doc (continued) SUPPLEMENTATION

© CAN STOCK PHOTO / MARILYNA

There are quite a few supplements that can be beneficial for memory and cognitive function. A few of my personal favorites include Panax ginseng, L-carnosine, and CDP-choline. Panax ginseng has been shown to help improve fatigue-related cognitive deficits in times of stress. L-carnosine is beneficial for improving memory and may have a strong influence on restoration of mitochondrial function (mitochondria play a crucial role in regulating synaptic transmission and promoting brain function and cognition in aging).9 CDP-choline has been shown to improve memory, attention, and processing speed.11 Of course, supplementing with a high-quality fish oil is also beneficial, especially for individuals seeking to improve their ratio of omega-3 to omega-6 fatty acids.

BRAIN EXERCISE

In today’s technology-dependent world, we’ve become overreliant on our computers and handheld devices to do much of the work that our brains used to do to keep us sharp. Ironically, this technology can be used in our favor when we take advantage of apps like Lumosity, Elevate, Brain Trainer Special, Brain Fitness Pro, Fit Brains Trainer, and Eidetic. If you’re already taxing your brain on a daily basis, these may not be necessary; however, if you find your memory could use some fine-tuning, apps like these are great sources of cognitive exercise.

Our daily habits make a huge difference in every aspect of our health. For those struggling with a little brain fog today, I highly recommend first identifying the potential causes (sleep problems, stress, inflammatory diet, lack of movement, etc.), and then taking action to address these factors. Before you know it, you’ll have completely forgotten what it’s like to struggle with brain fog and poor cognitive function.

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PURCHASE IN STORES


IS

one

REALLYthe

LONELIEST NUMBER?

“I want to know if you can be alone with yourself and if you truly like the –Oriah Mountain Dreaming, “The Invitation” company you keep in empty moments.” By Kathy Gilbert

here exists much research and many articles concerning the health risks associated with getting older. There is more research than we can read linking the Standard American Diet to all types of disease, including cardiovascular disease, autoimmune disease, cognitive decline, and obesity. Those of us who embrace a Paleo lifestyle are doing so because we want to live the best life possible, at any age. We like to be as proactive as possible with our health, and believe that the principles of ancestral living help us achieve that goal. Holistic, healthy living is more than just a diet. We understand the importance of sleep as an integral part of fitness, maintaining

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peak physical performance, and managing stress. When we are aware of inherent risks, we can take preventative steps to minimize them. Lately I have been giving some thought to the concept of community. I believe that community is vital. The human journey is not meant to be an isolated one. We need meaningful relationships. “Face-to-face conversations, physical touch, and emotional exchange are all valuable aspects of human relationships. Plus the support of community helps to mitigate stress in times of need, as well as improve quality of life.” (from “What is Paleo?” at PaleoMagOnline.com) I have always valued connecting with others. For the past 20 years, community has been my saving grace. My husband and I could not have maintained a strong marriage and raised five children without the help of…well…a whole lot of people. As a vice principal and teacher, I was closely connected to other teachers, parents, and students. I was part of a strong church community. We believed that whatever we went through, the best way to do it was together. And then, seemingly all at the same time, the school closed down, the church exploded, and the kids moved out. And I found myself without the community I had known for so long. I found myself alone. It’s true that we all find ourselves alone at times. But that void is usually quickly filled. We meet others at school; we get to know the new people we work with. But there comes a time when that void stays empty for a longer period. Sometimes we reach


a point where we have to go through something alone. And the older we get, the more likely that is to happen. And I am beginning to be ok with that. In The Eternal Now, Paul Tillich says, “Our language has widely sensed the two sides of being alone. It has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” I never thought much about being alone, because there was no need. In fact, for the first couple years of being alone, I loved it. But the time to make emergency-preparedness kits is when things are calm and there is no emergency. There can be a stigma attached to being alone. I’m not talking about being alone to escape nonstop noise. We all know the value of silence. I am talking about being alone because life has orchestrated it: being alone, but not by choice. So I am more alone than I have been in the past. But I am not at a point where I feel lonely. I want to make sure that I am always able to be comfortable with solitude, at whatever level it may come to me. The reason we need to prepare for “being alone” is so that solitude can be a glorious experience rather than a painful condition. Loneliness has been identified as among the most dangerous issues facing our aging population. In a Psychology Today article entitled “Depression and Loneliness Linked to Higher Mortality Rates,” Barton Goldsmith states that “loneliness and depression are the new killers.”1 Research has clearly indicated that preventing loneliness is vital if older people are going to live healthy and independent lives. A 2015 study concluded that a lack of social connections is as damaging to health as smoking 15 cigarettes a day, increasing the likelihood of mortality by 26 percent.2 Loneliness is associated with an increased risk of coronary heart disease and high blood pressure.3,4 According to one study, lonely people have a 64 percent increased chance of developing clinical dementia.5

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Understanding the risks involved wouldn’t be of much value if there weren’t also preventative measures to minimize them. The best time to work on decreasing the risk of falling isn’t when we are on the ground; it’s in the years before the danger becomes a reality, so we work on improving balance, flexibility, and agility before we get to that point. I have been contemplating “exercises” to work on when we are alone, before we are hit with loneliness. For me, this has included taking time to discover who I am. The centering question for the times we find ourselves alone is, “Who is the person with whom you are destined to spend every minute of your life?” If we don’t know that person, or even worse, don’t like that person, it will be very hard to be content. We have defined ourselves by our roles for so long that it is hard to do otherwise. It is difficult to answer that question without using any words describing what we do or to whom we are connected. I have been developing my “emergencypreparedness” routine so that when I am even more alone than now, I am able to live by reflex. I have my safety net in place. I have a husband who works and enjoys life with me, friends who gather semi-regularly, children who (mostly) live within driving distance, a body that can enjoy exercise and is able to play outside. But I know that “who I am” is not a friend, or mother, or wife. Trying to answer that question, and learning to be content with my “being,” has been the best part of being alone. On the days when I have nothing on my calendar, I make a to-do list. To-do lists used to drive me crazy because there were so many things on them. But now, having “nothing to do” can feel a little empty. So I make a list for myself. I keep it really short and not task-oriented. It could be: 1. Meditate/pray for 10 minutes 2. Spend 10 minutes reading The Untethered Soul 3. Take a walk I can look back at my day and see that I accomplished exactly what I wanted. I usually do way more than what is on my list. But the things on my list aren’t things I am just doing by myself; they are things I am doing for myself. And I am grateful for a season where I can do what I want. When I looked up antonyms of loneliness, I found words like inclusion, companionship, and intimacy. But I don’t believe the opposite of loneliness is found in words like that. I think it’s found in words like gratitude, humility, and love. The opposite of loneliness is: WHEN WE ARE GRATEFUL FOR THIS LIFE AND OUR ABILITY TO SEE THE SUN RISE AGAIN EVERY MORNING. WHEN WE ARE HUMBLED BY THE GRACE WE’VE BEEN GIVEN AND THE GRACE WE GET TO GIVE TO OTHERS. WHEN WE EXPRESS LOVE TO GOD, OR WHATEVER NAME WE USE, FOR CREATING US AND GIVING US LIFE. Our greatest longing is to be significant and to have value. I am finding the only way to do that is to recognize it’s already true. And for that, I am grateful, humbled, and in love with the life I have been given. I want to be one who thoroughly enjoys and loves others. And equally finds the glory in solitude. One is the loneliest number? Nah, I don’t think so. see article page

references

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59


DIET GOT YOU

DOWN? THE ROLE OF NUTRIENT DEFICIENCIES I N M E N T A L H E A LT H By Mark Sisson

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Vitamin B12

Creatine

As Paleo dieters, we tend to ignore recommendations regarding vitamin B12. The best sources are animal products, and we eat plenty of those. There’s no way we would need to worry about vitamin B12. Right? Wrong. Nearly every mental disorder, including depression, anxiety, Alzheimer’s, dementia, ADHD, and bipolar, has been linked to vitamin-B12 deficiency. If you’re suffering from any of the above, you might want to consider a closer look at your vitamin B12 levels; a methylated B12 may prove helpful.

Not only useful for improving anaerobic muscle performance, creatine also serves as an important modulator of mood and cognition. The vast majority of Paleo dieters get plenty of creatine in their diets, but we may have deficient vegetarian and vegan friends or family who could benefit from a little creatine monohydrate (none of which is sourced from animal flesh). Ideally, get it from meat and fish.

Zinc There is ample solid evidence that zinc deficiency plays an important role in multiple psychiatric disorders. Low zinc levels are considered a reliable biological marker for both major depressive disorder and anxiety. When bipolar patients have depressive episodes, their serum zinc level actually drops. One study found that 41% of older patients with a wide range of psychiatric disorders presented with zinc deficiency. Most importantly, zinc improves gut-barrier function, thereby enhancing nutrient absorption, reducing oxidative stress, and shielding against endotoxins that have been shown to affect mood and increase depressive symptoms. It is best sourced from red meat and shellfish.

Magnesium

Mental-health problems don’t just appear out of the ether. They develop from imbalances in physical precursors, and our successful regulation of those precursors requires various nutrients. It’s no wonder, then, that our eating habits are a critical factor in our mental health. How so? Sure, following a general Paleo template, exercising regularly, getting sufficient, high-quality sleep, and implementing other positive lifestyle interventions is a good start. For many, though, it goes deeper. Here, we’re going to look at some specific nutrient deficiencies that can cause or exacerbate common mental-health concerns.

Everyone reading this probably already knows of magnesium’s importance for general health. You’ve all heard that nearly every physiological function involves magnesium in some capacity. One of its primary jobs is to guard the NMDA receptors in nerve cells, regulating activation by calcium and glutamate. With magnesium deficiency, there’s no check on calcium and glutamate activation of the NMDA receptors, increasing the risk of excitoxicity-related diseases like Alzheimer’s, Parkinson’s, and Huntington’s. Adequate magnesium levels also help prevent the type of low-level, chronic inflammation that can lead to depression, anxiety, and other brain-based disorders. Teens who miss out on sufficient amounts of magnesium, for example, are more likely to display aggressive or antisocial behavior. A recent study even used intravenous magnesium sulfate in patients with treatment-resistant depression; as subjects’ magnesium levels rose, their depressive symptoms dropped. Among foods, though, the best sources are leafy greens, nuts, and seeds.


Vitamin D More of a prohormone than a vitamin per se, vitamin D regulates sex-hormone production and mood and facilitates the conversion of tryptophan into serotonin, which has implications for a wide range of psychiatric disorders. Most of it we make from UV exposure, but we can also fulfill a significant portion of our vitamin D requirements from foods, particularly pastured or vitamin D-enhanced eggs and wild salmon.

Folate Without adequate folate, we have trouble producing neurotransmitters and activating genes. And since both neurotransmitters and proper genetic expression are crucial for basic mental health, folate is a critical player. We see evidence of this across the literature: Patients with depression tend to eat less folate and have lower folate levels.

Most people recognize glycine for the benefits it offers their connective tissues; yet it also helps convert homocysteine to the antioxidant glutathione, which controls inflammation and oxidative stress. Further, it plays a crucial role in the transport and function of dopamine, a fundamental neurotransmitter involved in motivation and desire. Finally, it also improves our sleep, which in turn improves our mental health. We make glycine from other amino acids, just not enough to cover all our bases; thus dietary supplementation is important. The best dietary sources of glycine are the skin, bones, and connective tissues of animals. Bone broth combines all three. Gelatin and collagen powders are other potent sources.

Fermented foods and probiotics

Glycine

In one study, 33% of patients with either major depressive disorder or schizophrenia had acute folate deficiency. Taking 15 mg of L-methylfolate greatly reduced symptoms and improved clinical progress. The best way to get folate is to eat liver, especially chicken liver. Leafy greens, pastured eggs, and asparagus are also good sources.

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Omega-3s As Paleo dieters, you know the simplified rule: that omega-3 fatty acids are anti-inflammatory, and omega-6s are inflammatory. You also know that most people eat too many omega-6 fats and too few omega-3s, predisposing them to the kind of exaggerated and prolonged inflammatory response associated with most common mental disorders. Luckily, EPA/DHA omega-3 supplementation and fish consumption can be effective countermeasures. Studies in both substance abusers and healthy college students find that omega-3 supplementation reduces symptoms of anxiety. Long-chain omega-3s (found in marine fat) also increase serotonin production in the brain and improve serotonin transport across neurons, which could explain why omega-3s improve depressive symptoms. Most recently, researchers have proposed an ideal diet for treating bipolar disorder: that which is high in omega-3 and low in omega-6 (since the two compete for absorption and conversion). If you decide to supplement, be sure to take fish oil that contains both EPA and DHA. DHA-only supplementation doesn’t seem to help mental health.

Polyphenols Polyphenols and other plant-based phytonutrients are a bit of a mystery. We haven’t classified all of them, nor will they show up in any standard nutritional assessment. There’s no RDA for curcumin (found in turmeric) or allicin (found in garlic), but there should be; this class is full of nutrient superstars. Anthocyanins found in blueberries, purple potatoes, purple carrots, and other foods with blue/purple pigments have been shown to improve mood and cognition in children and adults. Curcumin from turmeric performs admirably in human trials studying depression treatments, even when pitted against conventional SSRIs. Compounds found in green tea show promise for mood support. L-theanine can quell anxiety and depression, and green tea itself has been shown to reduce depressive scores in human patients. Even caffeinated coffee boosts brain serotonin levels.

Whether you look at pregnant Japanese women or Spanish college students, fermented-food intake is associated with lower rates of depression. And in one clinical trial, taking a multi-species probiotic protected people against “sad moods.” That’s a far cry from clinical depression, but it’s a start. There’s further evidence when you look at gut health. Leaky gut—where the intestinal lining becomes excessively permeable and allows endotoxins passage into the body—is common in patients with depression, with up to 35% of patients suffering from it. And in mice with leaky guts, increasing admittance of endotoxins induces depression. Both yogurt and various probiotic strains (L. rhamnosus and L. reuteri) have been shown to improve leaky gut. It’s plausible that this could also improve depression. The relationship between nutrients and our mental health is significant and complex. If you’re suffering from a mental disorder, or you’re just not feeling quite “right” and suspect your diet has something to do with it, don’t put all your eggs in one basket. Don’t count on the one magic supplement to fi x you. Megadoses of vitamins and minerals probably aren’t the answer. Instead, focus on food, then fill in the gaps with smart supplementation. Research suggests that combinations of nutrients—i.e. foods—work better in the treatment of psychiatric disorders than single nutrients. And since this list isn’t exhaustive, you’ll be more likely to get all the other nutrients I didn’t list. Food isn’t the final answer, but it’s the place to start.


Real Talk with Dietitian Cassie

1

1

1

PALEO

for TYPE2

DIABETES

TYPE 2 DIABETES

IS NOT ONLY PREVENTABLE… IT’S REVERSIBLE

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Feb/Mar 2018

1

By Dietitian Cassie Did you know that one in four of the twenty-nine million people who have Type 2 diabetes don’t even know they have it?1 Living with diabetes has become so common that many believe it’s just “inevitable.” But there’s more to living with diabetes than test strips, pills, and injections. People with diabetes have an increased risk of serious health complications, including vision loss, heart disease, stroke, kidney failure, amputation, and premature death. But there is good news. First things fi rst: Type 2 diabetes is not only preventable...it’s reversible! A common misconception when people are diagnosed with Type 2 diabetes is that they are forever doomed to be a diabetic. They think that their medication and insulin are part of their new “lifestyle.” This is false. Thankfully, we can reverse the damage to both prevent and even reverse Type 2 diabetes. Let’s take a look at how you can start reversing this process with some important (and completely do-able) diet changes.


DIABETES101

The Blood Sugar Equation When you eat a carbohydrate, regardless of the source (bread, pasta, rice, cookies, candy, soda, and even vegetables and fruits), it is converted into glucose, spiking your blood sugar level and triggering your pancreas to secrete the hormone insulin. Insulin functions as the key that unlocks the door to your cells, allowing glucose to get into the cell and out of the bloodstream to be used for energy, thereby bringing blood sugar levels back down to within the normal range. Once inside the cell, if the glucose isn’t needed for energy, it is stored as fat. That’s how it should work in a normally functioning body. The problem occurs when your body is constantly bombarded with large amounts of carbohydrates. The pancreas tries to compensate by squeezing out more and more insulin. In this scenario, there are many keys trying to unlock the door to the cell, but no key is fitting properly. The cells have become desensitized to insulin (i.e., the cells have changed their locks). Th is causes the pancreas to manufacture more and more insulin until it eventually becomes exhausted and unable to provide enough insulin to compensate for all of the carbohydrates. Th is is called insulin resistance, and puts you straight on your way to Type 2 diabetes.

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Type 2 diabetes is the most common type of diabetes. At one time it was called adult-onset diabetes because the diagnosis typically happened later in life. Sadly though, we are now seeing diagnoses in young children. With Type 2 diabetes, the pancreas produces insulin, but the body becomes desensitized to its effects. Type 2 diabetes develops gradually over time. For the majority of people it is both preventable and reversible.

Gestational diabetes develops during pregnancy and often disappears after the baby is born. However, high blood sugar levels often lead to high-birthweight infants, childhood obesity, and increased risk for Type 2 diabetes in the child. Women who experience diabetes while pregnant have a greater chance of recurrent gestational diabetes in subsequent pregnancies and of developing Type 2 diabetes later in life.

How the Paleo Diet Helps The good news is that consuming the healthy, healing fats promoted in the Paleo diet, along with real-food carbohydrates (read: vegetables and fruits) means less sugar and less processed carbohydrate intake. If you’re eating these healthy fats and carbohydrates, along with nourishing animal proteins, you can prevent and even reverse the disease by healing damage in your cells. Whether you have insulin resistance or Type 2 diabetes or you want to prevent them, the bottom line is blood sugar regulation. The key to preventing, managing and even reversing Type 2 diabetes is to cut out modern processed “convenience foods”—which aren’t so convenient if they are dramatically harming your health. Stick to foods that help keep your blood sugars stable and provide your body with healing nutrients.

© CAN STOCK PHOTO / ROB3000

Type 1 diabetes (sometimes referred to as juvenile diabetes) is when the pancreas cannot make insulin or doesn’t make enough. Type 1 diabetes typically begins in childhood and onset is sudden. While Type 1 diabetes is not reversible, it may be possible to decrease insulin dependence and pharmaceutical drugs by managing blood sugar levels nutritionally.

There are a few different diagnosable types of diabetes, and all are related to the body’s inability to manage its glucose and insulin levels.

Feb/Mar 2018

65


Real Talk with Dietitian Cassie (continued)

THREE STEPS

TO BLOOD SUGAR BALANCE

1

INCLUDE PLENTY OF HEALTHY FAT IN YOUR DIET. We know that healthy fat is important for everyone. It’s especially important for people with diabetes or blood sugar issues. Replacing processed carbohydrates with healthy fat lowers your body’s insulin requirement because fat dœsn’t raise blood sugars (carbohydrates do). Fat is the best buffer for carbohydrates, keeping blood sugar levels stable instead of spiking and dropping. With this strategy, your body dœsn’t need to produce as much insulin. Plus, it’s much easier to eat fewer carbs when consuming more healthy fat, because fat is satiating. The key is to stick with nourishing, healthy fats like avocado, grass-fed butter, ghee, coconut oil, olive oil, nuts, seeds, olives, coconut milk or coconut cream, and grass-fed meats. Skip the processed vegetable oils like canola oil, corn oil, soybean oil, shortening, and margarine. A good starting point is 2 to 3 tablespoons of fat at meals and 1 to 2 tablespoons at snacks. This could mean sautéing your veggies in a couple tablespoons of coconut oil at dinner or having a heaping spoonful of almond butter on your apple at snack time.

2

CHOOSE REAL-FOOD CARBS WISELY

When it comes to carbs, sometimes the kneejerk reaction after hearing that they turn into sugar in your body is to ditch them altogether—but not so fast! Not all carbohydrates are created equal. Processed carbs like cake, cookies, and soda turn into a lot more sugar than fresh veggies do. Choose veggies for your carbs as often as you can, and you can include some fruits, too. Fruit and vegetable carbohydrate sources provide energy without huge insulin spikes. So go ahead and fill your plate with foods from the non-starchy vegetable category, such as leafy greens, broccoli, cauliflower, green beans, cabbage, peppers, mushrooms, onions, etc. Fruit and starchy vegetables like potatœs, squash, corn, and beets, require the pancreas to produce more insulin to lower blood sugar, so limiting these to 1/4 cup to 1/2 cup at meals and snacks is a good place to start for the best blood sugar regulation.

3

MOVEMENT MATTERS

Resistance training, such as weight lifting or bodyweight exercises like push-ups, pull-ups and squats, not only increases your lean muscle mass but also increases insulin sensitivity, which is what you want. 2 Your cells need to be sensitive to insulin so that glucose is allowed into the cell and out of the blood stream to be used for energy (i.e., you want to make sure you always have the right “key” to unlock the “locks” to your cells). Biking, swimming, jogging, and even walking will improve insulin resistance by increasing the cell’s uptake of glucose. On the other hand, constantly sitting and skipping workouts or walks will increase your insulin resistance.3 So get moving.

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THE LOST SOUNDS OF SILENCE: WHAT WE CANNOT HEAR IN A NOISY WORLD

By Alison Main

“ALLOW THE HEART TO EMPTY ITSELF OF ALL TURMOIL! RETRIEVE THE UTTER TRANQUILITY OF THE MIND FROM WHICH YOU ISSUED. ALTHOUGH ALL FORMS ARE DYNAMIC, AND WE ALL GROW AND TRANSFORM, EACH OF US IS COMPELLED TO RETURN TO OUR ROOT. OUR ROOT IS QUIETUDE.”

L AO T ZU

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or over a decade, I lived in Manhattan, on a two-directional main thoroughfare, smack in the middle of the city. My 400-square-foot apartment was 14 stories up, in an 18-story building, across from a bustling hotel, and sandwiched between thousands of other city dwellers, fashion retailers, and tourist traps. Day and night, cars honked, buses roared, taxis screeched, helicopters circled, neighbors shouted, and service crews drilled. The sensory-stimulating energy of the city was palpable. And so was all that noise. Our bodies and minds need quiet to rest and recover, to connect mindfully, and to imagine new possibilities. But, from our national parks to our urban centers, our world is now overrun with noise pollution. What happens when we can no longer find space for peaceful silence?

T H E SO U N D A N D T H E F U RY Many people view noise as an annoyance—the mechanized hum of a refrigerator, a jackhammer outside your window, the incessant whir of an HVAC system. But beyond mere aggravation, there are significant environmental, ecological, and physiological health risks associated with a constant state of unquiet. Technically, sound and noise are two separate things. Sound, measured in terms of frequency and amplitude, is perceived by humans as an auditory sensation created by pressure variations that move in waves through a medium (such as air or water). Noise is considered an unwanted or inappropriate sound in an environment. What we perceive as “loudness” or “volume” is really amplitude, the relative strength of sound waves. Amplitude is measured in decibels (dB), which refer to the sound pressure level or intensity. Because our acoustical environment is comprised of a multitude of sounds, our experience of any given soundscape depends on interactions between the frequencies and amplitudes. Thus, sound levels are often adjusted for human hearing, expressed as dB(A).1, 2 Is there an established “safe” level of noise? A complicated regulatory history reveals a murky answer. The 1972 Noise Control Act officially established a national federal policy headed by the Environmental Protection Agency “to promote an environment for all Americans free from noise that jeopardizes their health and welfare.”3 The same year, the National Institute for Occupational Safety and Health (NIOSH) developed an 85 A-weighted decibel recommended exposure

CALLING NOISE A NUISANCE IS LIKE CALLING SMOG AN INCONVENIENCE. NOISE MUST BE CONSIDERED A HAZARD TO THE HEALTH OF PEOPLE EVERYWHERE.

level to reduce the risk of hearing loss from occupational noise exposure. Thereafter, the Occupational Safety and Health Administration (OSHA) adopted 85 decibels as a legal standard for workplace hearing protection. The National Institute on Deafness and Other Communication Disorders states, “Long or repeated exposure to sound at or above 85 decibels can cause hearing loss.” But that limit is based on an occupational standard for those exposed to noise in their workplace. It does not account for your everyday noise experience, such as your earbuds streaming music into your ears, your child’s new beeping toy, or your laundry room’s dryer. Like many other environmental factors, the workplace standard for noise was not created with the public’s health in mind. In an attempt to mitigate this discrepancy, in 1974 the EPA Office of Noise Abatement and Control (ONAC) adjusted NIOSH’s recommendation for additional exposure time, establishing 70 decibels as the public’s safe noise level to prevent hearing loss. But the EPA did not adjust for lifetime noise exposure, so the real average safe noise level to prevent hearing loss is probably lower.4 And yet there are far more health concerns than just noiserelated hearing loss. In 1978, former U.S. Surgeon General William H. Stewart said, “Calling noise a nuisance is like calling smog an inconvenience. Noise must be considered a hazard to the health of people everywhere.” The World Health Organization (WHO) considers noise pollution to be an environmental burden second only to air pollution.5 There are many biological stressors that we experience on a daily basis. Noise is one of them. Excessive exposure to noise might be considered a non-auditory health risk in that noise may contribute to the development and aggravation of stress-related conditions such as high blood pressure, coronary disease, ulcers, colitis, and migraine headaches. There are also some indications that noise exposure can increase susceptibility to viral infection and toxic substances.3 The body reacts to noise with a “fight or flight” response, perceiving noise as a danger signal (even while asleep), with resultant nervous, hormonal, and vascular changes that have far-reaching consequences.6 The EPA Noise Effects Handbook explains the mechanism: “Loud sounds can cause an arousal response in which a series of reactions occur in the body. Adrenalin is released into the bloodstream; heart rate, blood pressure, and respiration tend to increase; gastrointestinal motility is inhibited; peripheral blood vessels constrict; and muscles tense. On the conscious level we are alerted and prepared to take action. Even though noise may have no relationship to danger, the body will respond automatically to noise as a warning signal.”3 So why isn’t the public adequately protected from this environmental hazard? In 1982, the Reagan administration abruptly terminated funding for the Office of Noise Abatement and Control. With a lack of federal support, the responsibility to control noise fell to the individual states. But, since the Act itself was never officially repealed, that left local and state governments floundering as they attempted to determine who

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M APPI NG NO I SE The US Department of Transportation collected data from the Federal Aviation Administration (FAA) and the Federal Highway Administration (FHA) to create a National Transportation Noise Map. Results showed that 98% of Americans are exposed to around 50 dB from road and aviation related noise. But some 19 million people experience a constant noise level around

80 dB or higher. Planes create the largest disturbance, I\[YVHKZOH]LHZPNUPĂ&#x201E;JHU[PTWHJ[HZ^LSS(U`VUL^OV OHZSP]LK\UKLY[OLĂ&#x2026;PNO[WH[OVMH(PYI\ZRUV^Z[OL cringeworthy pain of the daily and nightly arrivals and departures. But living adjacent to busy highways and byways is no picnic either. How noisy is your neighborhood?

Los Angeles

Miami

New York

Houston

+ Reference: National Noise Pollution Map. US Department of Transportation. https://maps.bts.dot.gov/arcgis/apps/webappviewer/index.html?id=a303ff5924c9474790464cc0e9d5c9fb

has authority over noise regulation. While the EPA in theory still oversees the semi-defunct Noise Control Act, it effectively lost its ability to control noise more than three decades ago.6 Which means weâ&#x20AC;&#x2122;re surrounded by noise, and we donâ&#x20AC;&#x2122;t know if that noise is safe.

N OT A L L I S Q U I E T O N T H E WE S T E R N F RO N T Not just an urban problem, our man-made clamor also impacts the natural world. On the one hand, noise pollution disconnects us from the healing powers of nature. Itâ&#x20AC;&#x2122;s rejuvenating to bask in the song of birds, the sound of a brook, and the rustling of leaves as we walk through majestic landscapes, whether mountains or valleys. But beyond the harm to our natural havens, noise pollution has a significant impact on wildlife species and ecological balance. A 2017 study from scientists at Colorado State University and the National Park Service (NPS) showed that anthropogenic noise pollutes 63 percent of all U.S. protected lands, including city and county parks, state and national forests, and national parks, monuments, and refuges. The researchers pulled more than a million hours of recorded data from 492 protected sites

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across the United States. They also found that 21 percent of the protected areas revealed human noise levels that were 10 times (or greater) the background levels. And elevated noise was found in critical habitats of endangered species, with 14 percent experiencing a 10-fold increase in sound levels.7 Noise can have a significant impact on a species, sometimes disrupting an entire ecosystem, including the cultural and biodiversity resources in protected areas. It can affect a speciesâ&#x20AC;&#x2122; ability to detect predators, locate food, and find mates, as well as mask wildlife communications and interfere with their ability to pick up on signals from other species. Clinton D. Francis, PhD, Assistant Professor, Cal Poly Biological Sciences was one of the researchers on the project. He says, â&#x20AC;&#x153;The masking of cues between animals is one of the biggest problems. A good example is a nocturnal acoustic predator like the owl. They are highly specialized with hearing, listening to the rustling sounds made by their prey. It doesnâ&#x20AC;&#x2122;t take much in terms of raising background [noise] levels to the point that owls canâ&#x20AC;&#x2122;t even detect these sounds. Similarly, other animals canâ&#x20AC;&#x2122;t hear and evade their predators. Failure to hear those sounds could become a huge problem.â&#x20AC;?


In natural lands, the typical sources of manmade noise include cars, planes, development, and land extraction like mining, logging, and drilling. The Natural Sounds and Night Skies Division of the National Park Service works to preserve the natural soundscape of our nationâ&#x20AC;&#x2122;s protected areas. The NPS Quiet Parks program aims to provide national park units with resources for reducing park-generated noise sources, understanding each parkâ&#x20AC;&#x2122;s unique acoustic environment, and starting conversations about noise reduction.5 But on a positive note, as Francis says, â&#x20AC;&#x153;In the face of other difficult problems like climate change, noise pollution is a relatively easy one to potentially fix. It could make a really big difference for a lot of wildlife. Sound mitigation could allow a lot of species to persist.â&#x20AC;?

The5H[PVUHS7HYR:LY]PJLVÉ&#x2C6;LYZZ\NNLZ[PVUZVUOV^[V minimize your noise footprint both in nature and at home.

>OLU]PZP[PUNHUH[PVUHSWHYR :WLHRZVM[S`^OLUOH]PUNJVU]LYZH[PVUZ LZWLJPHSS`VUOPRPUN[YHPSZHUKH[JHTWZP[LZ )LH^HYL[OH[[OLUVPZL`V\THRLJV\SKHÉ&#x2C6;LJ[V[OLY visitors, and encourage friends and family to do the same. Be considerate of campground quiet hours. 3VVRMVYT\[LVW[PVUZVULSLJ[YVUPJLX\PWTLU[Z\JO as cell phones, watches, or cameras. ;\YUVÉ&#x2C6;JLSSWOVULZHUKVYH]VPK\ZPUNZWLHRLYWOVUL Consider leaving personal music devices in the car or at home. (]VPK\ZPUNL_[LYUHSZWLHRLYZ[OH[V[OLYZJHUOLHY Participate in non-motorized recreational activities PLOPRPUNIPYK^H[JOPUNZUV^ZOVLPUNJHUVLPUN

>OH[`V\JHUKVH[OVTL When possible, use non-motorized tools for yard ^VYRLNYHRLZPUZ[LHKVMSLHMISV^LYZ Consider noise when purchasing home appliances and yard equipment (manufacturers typically provide sound level information in product manuals). Be considerate of neighbors when operating motorized equipment. Use mass transportation. 1VPUHJHYWVVSVYYPKL`V\YIPRL[V^VYR + Reference: https://www.nps.gov/subjects/sound/difference.htm

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NOISES OFF Imagine a beautiful autumn afternoon. Thereâ&#x20AC;&#x2122;s a scent of pumpkin spice in the kitchen and an invigorating chill in the air as you wrap yourself in your favorite burgundy sweater. Youâ&#x20AC;&#x2122;re just sitting down to write or read when, suddenly, youâ&#x20AC;&#x2122;re jarred out of your reverie by a loud, buzzing, mechanized noise. It takes only a split second to spy a nearby landscape crew with one (or more) gas leaf blowers (GLBs) in full force. Disrupting communities around the country, GLBs produce noise levels around 100 decibels (at point of use), exceeding levels recommended by the WHO, EPA, and OSHA. Not only can this level of noise damage hearing, interfere with sleep, and increase blood pressure, adrenaline, and heart rates, but it can also cause sleep disruption, chronic high blood pressure, ischemic heart disease, and hearing loss. More than a mere annoyance, the GLB whir penetrates walls, windows, and most ear plugs, making it impossible to enjoy peace and quiet in our homes, all for the sake of pristinely manicured lawns.8 In hundreds of towns and villages across the country, community members have organized to fight this insidious form of noise pollution. Sydney MacInnis, Vice President of EcoPel (Environmental Coalition of the Pelhams) in Pelham, New York says, â&#x20AC;&#x153;When I was growing up, at a time before leaf blowers, everyone waited until the yard was filled with leaves and then did a huge rake up. But now, with these aggressive machines that disturb the peace and hurt the ears, sending up dust and pollen, creating noxious exhaust, and clearing soil from the roots of plants, it somehow seems necessary that every homeowner must blow their lawn every week. Until a homeowner speaks with their landscaper, there is an expectation that the lawn will be â&#x20AC;&#x2DC;leaf freeâ&#x20AC;&#x2122; each week.â&#x20AC;? Taking a meditative perspective, MacInnis expresses, â&#x20AC;&#x153;Very few people are really aware of this external noise from the leaf blowers, because there is already way too much noise between our ears. Leaf blower awareness could be part of a mindfulness practice that helps our children, our plants, our community, and Mother Earth.â&#x20AC;?

WH I T E N O I S E Any new parent knows the sublime pleasure of finally getting their newborn to sleep, scoring those precious few cat naps between feedings and restless cries. To assist, thereâ&#x20AC;&#x2122;s a growing list of gadgets on the market that promise your baby (and you) a solid nightâ&#x20AC;&#x2122;s sleep. Leading the pack of sleep sound devices is the oft-heralded white noise machine, typically marketed for use with babies and young children. However, research suggests that exposing infants to continuous white noiseâ&#x20AC;&#x201D;which is intended to soothe infants and drown out disturbing noisesâ&#x20AC;&#x201D;may delay hearing and possibly language development. Unlike speech or music, white noise, like radio static or an air conditioner's hum, is random sound with no distinguishable auditory pattern.9 Another recent study evaluated 14 infant sound machines (ISMs), raising the volume to the loudest level to measure the sound levels at three distances: hanging directly on the crib rail, positioned table-side next to the crib, and placed across the room from the crib. According to the recorded measurements, all sound machines were above the recommended volume of 50

Feb/Mar 2018

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SOUN D PRE S SURE LE VE L S ME A SURE D I N NATI ONAL PARKS

0

10

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20

40

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=VSJHUVJYH[LY (Haleakala 5H[PVUHS7HYR

60

80

*VU]LYZH[PVUHS ZWLLJOH[T >OP[THU4PZZPVU 5H[PVUHS/PZ[VYPJ:P[L

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100

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;O\UKLY(YJOLZ 5H[PVUHS7HYR

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4PSP[HY`QL[H[T(.3 @\RVU*OHYSL`9P]LYZ 5H[PVUHS7HYR

+ Reference: https://www.nps.gov/subjects/sound/understandingsound.htm

decibels when measured from crib or table-side distance, and some even reached levels of 85-plus decibels.10 The study also showed that ISMs can generate sound levels in excess of adult occupational noise limits, some of them even reporting higher measurements than the more conservative limits created for infants in hospital nurseries. Exposure to these devices may place infants at risk of developing noise-induced hearing loss or auditory developmental problems.10 Parents and consumers can still take precaution when using these devices, such as placing the ISM as far as possible from the infant and never in the crib or on the crib rail, playing the ISM at a low volume, and operating the ISM only for a short duration of time.10 From a consumer standpoint, the white noise machine is representative of a larger problem in consumer product engineering and sales, and a microcosm of our unregulated noisy world. Whatâ&#x20AC;&#x2122;s really needed to protect public health are policy revisionsâ&#x20AC;&#x201D;not just for safer sound machines, but for all other noise-generating products as well. Protective policies would require manufacturers

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to limit their productsâ&#x20AC;&#x2122; maximum output noise levels, print warnings about noise-induced hearing loss on packaging, and install timers to turn off after a certain period of time, particularly if the device is targeted toward infants and sleep. Short of policy legislation coming into play any time soon, we as cautious consumers must discern what is healthy and harmful, both for the vitality of our soundscapes and for the health of our bodies. With the worldâ&#x20AC;&#x2122;s significant increase in population growth and urbanization, noise pollution continues to climb. Add to this the expansive spectrum of man-made noisegenerating products and our blithe unawareness that the world is just too darn loud. We need to take steps now to protect ourselves from noise pollution, because we could all benefit from more quiet time.

see article page references 113


As a mother, an entrepreneur, and the founder of 4th & Heart, my candle is constantly burning at both ends. From day to day, I’m always recalibrating, trying to find balance between my work and my family. When I created 4th & Heart’s line of pantry staples, I wasn’t simply looking to upgrade ingredients. I wanted to make products that would simplify, fulfill, and fuel life. Even the littlest everyday decisions can feel daunting sometimes. I hope that by choosing 4th & Heart products for your kitchen, we can make life for you and your family easier by making hard decisions, heart decisions. Everyday, every way Fuel Happy. From our heart to yours,

Raquel Tavares Raquel Tavares, Founder 4th & Heart

WWW.FOURTHANDHEART.COM

@FOURTHANDHEART


PALEO QUICK START GUIDE A lifestyle based on nourishing our bodies with real food, unplugging from electronics from time to time, bonding with others face to face, getting out in the sun, playing for the sake of playing, resting, and giving our body a chance to thrive.

EATING REAL FOOD MOVE aND PLAY eat plenty of

avoid

Vegetables

Processed foods

>PSKÄZOZLHMVVKNHTL

9LÄULK sugar

Grass-fed/pastured meats Eggs

There’s no wrong way to play. Just be sure to move, and enjoy yourself while you’re at it. Engage in your favorite team sport, go for a hike, surf, sprint, lift heavy things, or whatever else sounds fun.

Legumes & soy Grains

Healthy fats

Dairy

Fruits Nuts & seeds

UNPLUGGING Connect with others Spend time talking, engaging, hanging out. Make a meal with a group. Go hiking with a friend. Share a pot of tea and pay attention to each other as you talk. Or just enjoy the quiet company of others.

Put down your phone. Step away from your screen for a while. Log out of social media. Instead, connect with others face to face.

SUN sleep Humans are diurnal creatures: Our hormones and circadian rhythm demand we be active in the daytime, and restful at night. Proper and plentiful sleep is vital for recovery and growth. Sleep 7 to 9 hours a night, and engage in a quiet, screen-free evening routine.

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Without the sun, there would be no life on Earth. We need the sun’s rays for vitamin D production and sustained energy levels. Spend some time outdoors, sunscreen free, every day.


HEALTH IS A LARGE WORD. IT EMBRACES NOT THE BODY ONLY, BUT THE MIND AND SPIRIT AS WELL. —James H. West

paleo

TAKE CARE OF YOUR BODY. IT’S THE ONLY PLACE YOU HAVE TO LIVE. —Jim Rohn

H e a lt h B e n e f i t s Balanced energy Stable blood sugar Reduced body fat Clear skin & better teeth Reduced allergies

THINK OF PALEO AS A TEMPLATE, NOT A RIGID PRESCRIPTION. THERE’S NO ONE-SIZEFITS-ALL APPROACH. —Chris Kresser

Improved sleep Strong immune system

EVERY HUMAN BEING IS THE AUTHOR OF HIS OR HER OWN HEALTH OR DISEASE. —BUDDHA


p 80 p 78

p 79

T H E

R E C I P E S p 85 p 84

p 83

p 88

p 90

p 89


p 93

p 81

p 82

p 94

p 87 p 86 p 95

Why don’t your recipes include nutritional info? p 92 p 91

You won’t find this info on any of our recipes. While we certainly understand that there are some individuals who need nutritional information (calories, carb/ sugar grams, etc.) due to medical reasons or athletic goals, we feel that the vast majority of the population does not need to get caught up in the weighing/measuring/ counting grams of every meal. If you are eating a clean Paleo diet—real, whole foods heavy in non-starchy veggies with good proteins & fats—there is zero need to be concerned with grams of this or that.

get the shopping list paleom.ag/0218shop


BREAKFAST

Black Forest Smoothie SERVES 2

L I S T of I N G R E D I E N T S



2 cups 1/2 2 3 TBSP ;):7

frozen cherries medium-sized ripe avocado pitted Medjool dates unsweetened cocoa powder \  UZ^LL[LULKZ\UÃ&#x2026;V^LYZLLKVYHSTVUKI\[[LY Pinch of sea salt 2 cups water

the M E T H O D Add the ingredients to a blender in the order listed. Blend on high until creamy and smooth. Serve immediately.

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BREAKFAST

Breakfast Tacos SERVES 4 L I S T of I N G R E D I E N T S

 

1 TBSP 8 1/4 cup 1/2 tsp 1/2 tsp [ZW ZSPJLZ 1/2 cup 1/4 cup 1/4 cup 1 8

coconut oil large eggs water garlic powder sea salt, or more to taste ISHJRWLWWLYor more to taste IHJVUcooked and crumbled cherry tomatoes, halved thinly sliced scallions chopped cilantro medium avocado, pitted and diced cassava tortillas (see recipe to the right), covered with a clean kitchen towel to keep warm

the M E T H O D 1 4LS[[OLJVJVU\[VPSPUHSHYNLZRPSSL[V]LYTLKP\TOLH[ >OPZR[OLLNNZ^P[O[OL^H[LYNHYSPJWV^KLYZHS[HUKWLWWLY 7V\YPU[V[OLWHUHUKJVVRZ[PYYPUNVM[LU\U[PSQ\Z[ZL[HUK scrambled, 3-5 minutes. Taste and season with additional salt and pepper if desired. Stir in the bacon crumbles. 2 Top each tortilla with eggs, tomatoes, scallions, cilantro, and avocado. Serve immediately.

for the cassava tortillas (makes 12) L I S T of I N G R E D I E N T S 1-3/4 cups plus 1 TBSP 1/2 tsp 1 cup 2 TBSP 2 TBSP

Ottoâ&#x20AC;&#x2122;s Naturals Cassava Flour, plus more for rolling sea salt hot water olive oil raw honey or pure maple syrup

the M E T H O D 1 0UHZ[HUKTP_LYÃ&#x201E;[^P[O[OLWHKKSLH[[HJOTLU[JVTIPUL [OLÃ&#x2026;V\YHUKZHS[ 2 0UHZTHSSIV^S^OPZR[VNL[OLY[OLOV[^H[LYVPSHUKOVUL` With the mixer running on low, slowly pour the liquids into the Ã&#x2026;V\YTP_[\YL)LH[VUTLKP\TZWLLKMVYHIV\[TPU\[LZVY until the dough is cohesive and not hot to the touch. Divide PU[VIHSSZVMLX\HSZPaL*V]LY^P[OWSHZ[PJ^YHW 3 /LH[HJHZ[PYVUZRPSSL[V]LYTLKP\TOLH[>OPSL[OL ZRPSSL[OLH[ZYVSSV\[HIHSSVMKV\NOPU[VHPUJO[VY[PSSH K\Z[PUN[OLKV\NOHUK`V\Y^VYRZ\YMHJLSPNO[S`^P[O JHZZH]HÃ&#x2026;V\Y@V\JHUHSZVYVSS[OLKV\NOV\[IL[^LLU ZOLL[ZVMWHYJOTLU[WHWLY 4 7SHJL[OL[VY[PSSHPU[OLZRPSSL[HUKJVVRMVYHIV\[ ZLJVUKZ-SPWHUKJVVR\U[PSIYV^UZWV[ZHWWLHYVU[OL bottom of the tortilla. Transfer to a plate and cover with HJSLHURP[JOLU[V^LS[VRLLW^HYT9LWLH[[OLJVVRPUN process with the remaining tortillas. (These are best served ^HYTI\[JHUILTHKLPUHK]HUJLHUKRLW[PUHUHPY[PNO[ container in the refrigerator.)


BREAKFAST

Chorizo & Riced Cauliï¬&#x201A;ower with Fried Eggs SERVES 4 L I S T of I N G R E D I E N T S

 



1 TBSP coconut oil SI JOVYPaVZH\ZHNL  SHYNLOLHKJH\SPÃ&#x2026;V^LYcored and grated on the large holes of a box grater (or with the shredding disk of a food processor) J\WZ IHI`ZWPUHJO 2 TBSP toasted pine nuts (optional) 4 large eggs, fried or cooked any style Chopped parsley, for garnish

the M E T H O D 1 /LH[[OLVPSPUHSHYNLZRPSSL[V]LYTLKP\TOLH[(KK[OL JOVYPaVHUKJVVRZ[PYYPUN[VIYLHR\WHU`SHYNLWPLJLZ\U[PS HSTVZ[JVTWSL[LS`IYV^ULKTPU\[LZ 2 (KK[OLJH\SPÃ&#x2026;V^LYHUKJVVRZ[PYYPUNVJJHZPVUHSS` MVYTPU\[LZ 3 Stir in the spinach until wilted. Stir in the pine nuts, if using. :LY]L[VWWLK^P[OJVVRLKLNNZHUKWHYZSL`


BREAKFAST

Carrot, Kale, & Bacon Hash SERVES 4 L I S T of I N G R E D I E N T S

   

8 1 TBSP [ZW  ZSPJLZ  1/2 cup

medium carrots, chopped olive oil Z  TVRLKWHWYPRH :  LHZHS[HUKISHJRWLWWLY to taste I  HJVUchopped SHYNLI\UJORHSLstemmed and chopped thinly sliced scallions

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PULHSHYNLIHRPUNZOLL[ with parchment paper. 2 In a medium bowl combine the carrots, olive oil, WHWYPRHHUKHNLULYV\ZWPUJOVMZHS[HUKWLWWLY;VZZ to combine. Spread out in an even layer on the prepared IHRPUNZOLL[9VHZ[MVYHIV\[TPU\[LZVY\U[PSZVM[ and brown in spots. 3 *VVR[OLIHJVUPUHSHYNLZRPSSL[V]LYTLKP\TOLH[ until crispy. Transfer to a plate. Drain all but 1 tablespoon VM[OLJVVRPUNMH[MYVT[OLWHU 4 (KKHML^OHUKM\SZVMRHSL[V[OLZRPSSL[HUKJVVR\U[PS ^PS[LKHKKPUNTVYLRHSL^OLUP[^PSSÃ&#x201E;[(KK[OLZJHSSPVUZ HUKJVVRZ[PYYPUNVM[LUMVYTPU\[LZ:[PYPU[OL bacon and roasted carrots. Season to taste with salt and pepper, and serve warm.

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BREAKFAST

Sweet Potato Pancakes with Apple-Pear Sauce MAKES 8-10 PANCAKES L I S T of I N G R E D I E N T S

for the sauce: 

3 medium-sized sweet  HWWSLZZ\JOHZ.HSHVY7PUR Lady, peeled, cored, and chopped 3 medium-sized Bartlett pears, peeled, cored, and chopped 1/4 cup water, or more if needed 1 tsp ground cinnamon 1-2 TBSP pure maple syrup, optional

for the pancakes:  

82

1 cup 4 ;):7 2 tsp [ZW 1/2 tsp

mashed sweet potatoes large eggs JVJVU\[Ã&#x2026;V\Y ground cinnamon IHRPUNZVKH pure vanilla extract Coconut oil, for cooking

Feb/Mar 2018

the M E T H O D 1 4HRL[OLZH\JL! Combine the apples, pears, water, and cinnamon in a medium saucepan set over high heat. Bring to a boil. Reduce heat to mediumSV^JV]LYHUKJVVRMVYTPU\[LZVY\U[PS[OLMY\P[PZ[LUKLY0M[OLZH\JL seems dry and the fruit is not releasing much liquid, add additional water. Mash to desired consistency with a potato-masher (or process with an immersion blender for a smoother sauce). Add maple syrup to taste, if desired. Cover [VRLLW^HYT:H\JLJHUILTHKLPUHK]HUJLHUKYLMYPNLYH[LKPUHUHPY[PNO[ container for up to 5 days.) 2 4HRL[OLWHUJHRLZ!>OPZR[VNL[OLY[OLZ^LL[WV[H[VLZHUKLNNZ(KK[OL JVJVU\[Ã&#x2026;V\YJPUUHTVUIHRPUNZVKHHUK]HUPSSH:[PY[VJVTIPUL 3 /LH[HIV\[[HISLZWVVUVMJVJVU\[VPSPUHSHYNLZRPSSL[WYLMLYHIS`JHZ[PYVU V]LYTLKP\TOLH[+YVW[OLIH[[LYI`J\WM\SZPU[V[OLZRPSSL[*VVR\U[PS I\IISLZILNPU[VMVYTVU[OLZ\YMHJLVM[OLWHUJHRLZ-SPWHUKJVVRMVYHUV[OLY TPU\[LZ;YHUZMLY[VHWSH[LHUKJV]LY[VRLLW^HYT9LWLH[[OLJVVRPUN WYVJLZZ^P[O[OLYLZ[VM[OLIH[[LYHKKPUNTVYLVPS[V[OLZRPSSL[HZULLKLK 4 :LY]L[OLWHUJHRLZ^P[O[OL^HYT(WWSL7LHY:H\JL


LUNCH

Turkey & Vegetable Collard Wraps SERVES 2 L I S T of I N G R E D I E N T S 4 large collard leaves, thick stems removed from bottom half of leaves 1-2 TBSP Dijon mustard  ZSPJLZ YVHZ[LK[\YRL`IYLHZ[ 1 medium ripe avocado, pitted and mashed  J\W [OPUS`ZSPJLKJ\J\TILY   TLKP\TILL[peeled and shredded   TLKP\TILSSWLWWLYseeded and thinly sliced 1/2 cup sprouts

the M E T H O D 3H`[OLJVSSHYKSLH]LZVUHÃ&#x2026;H[^VYR surface. Spread with the mustard. Layer on the ingredients in the order listed. Roll up burrito-style, folding in the outer edges as you roll. Secure ^P[O[VV[OWPJRZHUKJ\[PUOHSM:LY]L

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LUNCH

Salmon, Sweet Potato & Avocado Kale Salad SERVES 4 L I S T of I N G R E D I E N T S

for the salad:

  



2 medium-sized sweet potatoes, peeled and cut into 1/2-inch chunks 1 TBSP olive oil  :  LHZHS[HUKISHJRWLWWLYto taste SI ^  PSKZHSTVU J\WZ J  OVWWLKRHSL (about 1 medium bunch) 1 medium-sized sweet apple, such  HZ.HSHVY7PUR3HK`cored and diced 1/4 cup thinly sliced scallions 1 medium avocado, pitted and diced

for the dressing: 2 TBSP 2 TBSP 1 TBSP 1 TBSP 2 tsp

olive oil apple cider vinegar fresh lemon juice raw honey Dijon mustard

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PUL SHYNLIHRPUNZOLL[Z^P[OWHYJOTLU[ paper. Place the sweet potatoes on VULIHRPUNZOLL[HUK[OLZHSTVUVU the other. Drizzle the olive oil over the Z^LL[WV[H[VLZHUKZWYPURSL^P[OH generous pinch of salt and pepper. Toss to combine. Season the salmon with salt and pepper. 2 Place the pan of sweet potatoes in the oven and roast for 10 minutes. Add the salmon to the oven and roast both pans \U[PS[OLZHSTVUÃ&#x2026;HRLZLHZPS`^OLU[LZ[LK ^P[OHMVYRHUK[OLZ^LL[WV[H[VLZHYL tender, about 15 minutes. Set aside to cool to room temperature. 3 0UHSHYNLIV^SJVTIPUL[OLRHSL apple, and scallions. 4 -SHRL[OLZHSTVU^P[OHMVYR(KK[OL ZHSTVUHUKZ^LL[WV[H[VLZ[V[OLRHSL mixture and toss gently to combine. 5 0UHZTHSSIV^S^OPZR[VNL[OLYHSSVM[OL ingredients for the dressing. Pour over the salad and toss gently to combine. Season to taste with salt and pepper. Add the diced avocado and serve.

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LUNCH

Baked Honey-Lime Chicken with Curried Cauliï¬&#x201A;ower Rice SERVES 4-6 L I S T of I N G R E D I E N T S

for the chicken:

for the cauliï¬&#x201A;ower rice:



1 TBSP coconut oil  OLHKZ JH\SPÃ&#x2026;V^LY cored and grated on the large holes of a box grater (or with the shredding blade of a food processor) 1/2 medium-sized yellow onion, Ã&#x201E;ULS`JOVWWLK 2 cloves garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK 1-1/2 tsp curry powder   :LHZHS[HUKISHJRWLWWLYto taste Thinly sliced scallions and chopped cilantro, for garnish

SI 2 TBSP 2 TBSP 2 TBSP 3 cloves 1/2 tsp 1/8 tsp

 VULSLZZZRPUSLZZJOPJRLU[OPNOZ I raw honey coconut aminos fresh lime juice garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK sea salt cayenne pepper

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PULHSHYNLIHRPUNZOLL[ with parchment paper. 2 In a large bowl, combine all of the ingredients for the JOPJRLU;VZZ[VJVH[;YHUZMLY[OLJOPJRLU[V[OLSPULK IHRPUNZOLL[HUKJV]LY^P[OHS\TPU\TMVPS)HRLMVY TPU\[LZVY\U[PSJVVRLK[OYV\NOV\[¢-VUHTLH[ [OLYTVTL[LY0MKLZPYLKIYVPS[OLJOPJRLUMVYTPU\[LZ at the end to lightly brown the outside. 3 >OPSL[OLJOPJRLUIHRLZTHRL[OLJH\SPÃ&#x2026;V^LYYPJL! Heat [OLVPSPUHSHYNLZRPSSL[V]LYTLKP\TOLH[(KK[OLJH\SPÃ&#x2026;V^LY HUKVUPVU*VVRZ[PYYPUNVJJHZPVUHSS`MVYTPU\[LZ(KK[OL NHYSPJHUKJ\YY`WV^KLY:H\[tMVYTPU\[L*V]LYHUKJVVR MVYTPU\[LZVY\U[PSJH\SPÃ&#x2026;V^LYPZ[LUKLY:LHZVU[V[HZ[L with salt and pepper, and garnish with scallions and cilantro. 4 :LY]L[OLJOPJRLU^P[OHZPKLVMJH\SPÃ&#x2026;V^LYYPJL


LUNCH

Asparagus-Leek Soup with Citrus Shrimp SERVES 4 L I S T of I N G R E D I E N T S

for the shrimp:    

SI 1 TBSP [ZW [ZW [ZW 1/4 tsp 1/4 tsp

 OYPTWpeeled and deveined Z olive oil SLTVUaLZ[Ã&#x201E;ULS`NYH[LK VYHUNLaLZ[Ã&#x201E;ULS`NYH[LK ZTVRLKWHWYPRH garlic powder sea salt

for the soup: 2 TBSP coconut oil SI HZWHYHN\Ztrimmed and cut into 1-inch pieces   TLKP\TSLLRZwhite and light green parts only, thinly sliced 4 cloves garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK  J\WZ JOPJRLUIYV[OHUKTVYLHZULLKLK VaJHU M \SSMH[JVJVU\[TPSR   :LHZHS[HUKISHJRWLWWLY to taste 

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PULHSHYNLIHRPUNZOLL[ with parchment paper. 2 In a bowl, combine all of the ingredients for the shrimp. Toss to coat. Arrange the shrimp in an even layer VU[OLWYLWHYLKIHRPUNZOLL[9VHZ[MVY TPU\[LZVY\U[PSWPURHUKJVVRLK throughout. Remove pan from the oven HUKJV]LY[VRLLW^HYT 3 4HRL[OLZV\W! Heat the coconut oil in a large pot over medium heat. Add the HZWHYHN\ZHUKSLLRZ*VVR Z[PYYPUNVJJHZPVUHSS`MVY minutes. Add the garlic and sauté for 1 minute. Add the broth and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove pan from heat and purée the soup using a blender or immersion blender. :[PY[OLJVJVU\[TPSRPU[V[OL soup and add additional broth if a thinner soup is desired. Season to taste with salt and pepper. 4 Serve the soup topped with the citrus shrimp.

86

Feb/Mar 2018


LUNCH

Honey-Garlic Mini-Meatball Stir Fry SERVES 4 L I S T of I N G R E D I E N T S

for the meatballs:   

SI J\W J\W 1 tsp 1/2 tsp

 YV\UK[\YRL` N Ã&#x201E;ULS`JOVWWLKWHYZSL` Ã&#x201E;ULS`JOVWWLKZJHSSPVUZ poultry seasoning sea salt

for the stir-fry:  

2 TBSP 4 J\WZ SI





4 cloves 2 tsp  J\W 1/4 cup 3 TBSP  

coconut oil medium carrots, thinly sliced IP[LZPaLKIYVJJVSPÃ&#x2026;VYL[Z HZWHYHN\Ztrimmed and cut into 2-inch pieces TLKP\TILSSWLWWLY seeded and thinly sliced garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK arrowroot starch JOPJRLUIYV[O coconut aminos raw honey :  LHZHS[HUKISHJRWLWWLY to taste

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PULHSHYNLIHRPUNZOLL[^P[O parchment paper. 2 In a large bowl, combine all the ingredients for the meatballs. Shape into 15 meatballs of roughly equal size. 7SHJLVU[OLWYLWHYLKIHRPUNZOLL[HUKIHRLMVY TPU\[LZVY\U[PSJVVRLK[OYV\NOV\[ 3 /LH[[OLJVJVU\[VPSPUHSHYNLZRPSSL[V]LYTLKP\TOPNO heat. Add the carrots, broccoli, asparagus, and bell pepper. *VVRZ[PYYPUNVJJHZPVUHSS`MVYTPU\[LZ9LK\JLOLH[[V TLKP\TJV]LYHUKJVVRMVYTPU\[LZ 4 Add the garlic and sauté for 1 minute. 5 0UHZTHSSIV^S^OPZR[OLHYYV^YVV[Z[HYJO^P[OHZWSHZO VM[OLJOPJRLUIYV[O[VKPZZVS]LP[(KK[OLYLTHPUPUNIYV[O coconut aminos, and honey. Pour over the vegetables HUKIYPUN[VHYHWPKZPTTLY*VVRMVYTPU\[LZ \U[PS[OLZH\JLOHZ[OPJRLULKZSPNO[S`(KK[OL TLH[IHSSZ[V[OLZRPSSL[HUKTP_[VJVTIPUL Season to taste with salt and pepper. Serve.


DINNER

Salmon Sushi Bowls SERVES 4 L I S T of I N G R E D I E N T S 1/4 cup 1-1/2 TBSP  SI   3

 



1-2  1  1/4 cup 1 TBSP ;):7

mayonnaise sriracha sauce ^PSKZHSTVUJVVRLKHUKÃ&#x2026;HRLK^P[OHMVYR TLKP\T,UNSPZOJ\J\TILYdiced medium carrots, peeled and cut into matchsticks nori sheets, chopped or crumbled into pieces JH\SPÃ&#x2026;V^LYYPJL(see note at end) medium-sized ripe avocado, pitted and diced WPJRSLKNPUNLY(optional, for topping) coconut aminos apple cider vinegar ISHJRZLZHTLZLLKZfor garnish

the M E T H O D 1 0UHZTHSSIV^S^OPZR[VNL[OLY[OLTH`VUUHPZLHUKZYPYHJOH Transfer to a plastic food-storage bag and set aside. 2 In a large bowl, combine the salmon, cucumber, carrots, and nori. 3 +P]PKL[OLJH\SPÃ&#x2026;V^LYYPJLHTVUNIV^SZ;VW^P[O[OL ZHSTVUTP_[\YLH]VJHKVHUKWPJRSLKNPUNLYPM\ZPUN 4 >OPZR[VNL[OLY[OLJVJVU\[HTPUVZHUK]PULNHY Drizzle over the bowls. Cut a tip from one of the corners of the bag holding the sriracha mixture. Pipe over each bowl. Garnish with sesame seeds and serve. To make cauliflower rice: Core a large head of JH\SPÃ&#x2026;V^LY.YH[L[OLÃ&#x2026;VYL[ZVU[OLSHYNLOVSLZVM a box grater or with a food processor using the shredding blade. Alternatively, you can pulse [OLÃ&#x2026;VYL[ZPUHMVVKWYVJLZZVYÃ&#x201E;[[LK^P[O[OL Z[LLSISHKL\U[PS[OLJH\SPÃ&#x2026;V^LYSVVRZYPJLSPRL :H\[tJ\WÃ&#x201E;ULS`JOVWWLKVUPVUPU;):7 JVJVU\[VPSV]LYTLKP\TOLH[MVYTPU\[LZ (KK[OLNYH[LKJH\SPÃ&#x2026;V^LYHUKZH\[tMVY TPU\[LZ:LHZVU[V[HZ[L^P[OZHS[HUK pepper. Cool completely for this recipe.


DINNER

Beef & Zucchini-Noodle Stroganoff SERVES 4

L I S T of I N G R E D I E N T S





3 TBSP SI 1 tsp 1 tsp 1/2 tsp [ZW 1/4 tsp 1/4 tsp 1

4 cloves 1 TBSP 2 tsp J\WZ  Va  J\W 4

coconut oil, divided  LLMZ[L^TLH[ I onion powder garlic powder sea salt, or more to taste ISHJRWLWWLY cayenne pepper ground nutmeg medium-sized yellow onion, diced garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK coconut aminos Dijon mustard ILLMIYV[O WVY[VILSSVT\ZOYVVTZsliced JHUULKM\SSMH[JVJVU\[TPSR medium zucchini, cut into noodles using a spiralizer Chopped parsley, for garnish

the M E T H O D 1 /LH[[HISLZWVVUZVM[OLVPSPUHSHYNLWV[VY+\[JOV]LUV]LY medium heat. 2 In a medium-sized bowl, toss the stew meat with the onion powder, garlic powder, salt, pepper, cayenne pepper, and nutmeg. Add the meat to the heated pot and brown on all sides, 5-10 minutes. 3 Add the onions and garlic. Sauté for 1 minute. Add the coconut aminos, mustard, and broth. Bring to a boil, then YLK\JLOLH[[VSV^JV]LYHUKZPTTLYMVYTPU\[LZ until the meat is tender. 4 :[PYPU[OLT\ZOYVVTZHUKJVJVU\[TPSR0UJYLHZL OLH[[VTLKP\TJV]LYHUKJVVRMVYHUHKKP[PVUHS TPU\[LZ0M[OLZH\JLPZ[OPUULY[OHU`V\»KSPRL\UJV]LY PUJYLHZLOLH[[VTLKP\TOPNOHUKJVVR\U[PS[OL ZH\JLOHZ[OPJRLULK[V`V\YKLZPYLKJVUZPZ[LUJ` 5 >OPSL[OLT\ZOYVVTZJVVRPU[OLZH\JL WYLWHYL[OLa\JJOPUPUVVKSLZ! Heat the remaining [HISLZWVVUVMVPSPUHSHYNLZRPSSL[V]LYTLKP\TOLH[ (KK[OLa\JJOPUPUVVKSLZHUKJVVRMVYTPU\[LZ until just tender. Season to taste with salt. Serve [VWWLK^P[O[OLZ[YVNHUVÉ&#x2C6;HUKHZWYPURSLVMWHYZSL`


DINNER

Slow-Cooked Spanish Chicken Stew SERVES 4-6 L I S T of I N G R E D I E N T S  

SI I  VULSLZZZRPUSLZZJOPJRLU[OPNOZ SI IHI`NVSKWV[H[VLZhalved 2 medium carrots, cut into 1/2-inch-thick slices   TLKP\TZ[HSRZJLSLY`cut into 1/2-inch-thick slices 1 medium-sized yellow onion, diced 1 cup jarred, roasted red peppers, rinsed, drained, and chopped 1 (28-oz) can diced tomatoes  J\WZ JOPJRLUIYV[O  [ZW ZTVRLKWHWYPRH 1 tsp sea salt  [ZW ISHJRWLWWLY 1 cup frozen peas  ;):7 IHSZHTPJ]PULNHY

the M E T H O D 1 0UHSHYNLX[ZSV^JVVRLY JVTIPUL[OLJOPJRLU[OPNOZ potatoes, carrots, celery, onion, roasted red peppers, tomatoes, IYV[OWHWYPRHZHS[HUKWLWWLY:[PY [VJVTIPUL*V]LYHUKJVVRVUSV^ MVYOV\YZVYVUOPNOMVYOV\YZ 2 About 5 minutes before serving, stir in the peas and vinegar. Taste and add additional salt and pepper if desired. Serve.


DINNER

Butternut Prosciutto Frittata with Tomato Chutney SERVES 4-6 L I S T of I N G R E D I E N T S

for the tomato chutney: 



1 TBSP 1  4 cups 2 TBSP 2 tsp

coconut oil medium shallot, Ã&#x201E;ULS`JOVWWLK JPUUHTVUZ[PJR chopped tomatoes raw honey fresh ginger, Ã&#x201E;ULS`NYH[LK Pinch of sea salt ;):7 Ã&#x201E;ULS`JOVWWLKWHYZSL`

for the fritatta:  

 



2 TBSP coconut oil  ZTHSSI\[[LYU\[ZX\HZOpeeled, seeded, and cut into 1/2-inch cubes (about 2 cups)  :LHZHS[HUKISHJRWLWWLY to taste 2 oz sliced prosciutto, chopped 2 cloves garlic, TPUJLKVYÃ&#x201E;ULS`NYH[LK J\WZ IHI`ZWPUHJO 8 large eggs J\W JHUULKM\SSMH[JVJVU\[TPSR 1/2 tsp dried sage 1/2 tsp dried thyme J\WZ IHI`HY\N\SHfor serving

the M E T H O D 1 7YLOLH[[OLV]LU[V¢- 2 4HRL[OLJO\[UL`! Heat the coconut oil in a medium pot over TLKP\TOLH[(KK[OLZOHSSV[HUKJPUUHTVUZ[PJR*VVRZ[PYYPUN VJJHZPVUHSS`MVYTPU\[LZ:[PYPU[OL[VTH[VLZOVUL`NPUNLY HUKZHS[*VVRZ[PYYPUNVJJHZPVUHSS`\U[PS[OL[VTH[VLZOH]LIYVRLU KV^UPU[VHJO\UR`ZH\JLHUK[OLQ\PJLZOH]LYLK\JLK TPU\[LZ9LTV]LMYVTOLH[HUKZ[PYPU[OLWHYZSL`*V]LY[VRLLW warm. (Chutney can be made up to 3 days in advance. Store in an airtight container in the refrigerator. Reheat before serving.) 3 4HRL[OLMYP[[H[H!/LH[[OLVPSPUHSHYNLV]LUZHMLZRPSSL[V]LY medium heat. Add the squash and season with a generous pinch VMZHS[HUKWLWWLY*VVRZ[PYYPUNVM[LUMVYTPU\[LZ(KK[OL WYVZJP\[[VHUKNHYSPJHUKZ[PY[VJVTIPUL*VVRMVYTPU\[LZ :[PYPU[OLZWPUHJOHUKJVVRMVYTPU\[LZ 4 0UHSHYNLIV^S^OPZR[VNL[OLY[OLLNNZJVJVU\[TPSRZHNL thyme, and a generous pinch of salt and pepper. Pour PU[V[OLZRPSSL[HUKJVVR\U[PSQ\Z[ZL[HYV\UK the edges, about 1 minute. Carefully [YHUZMLY[V[OLV]LUHUKIHRLMVY TPU\[LZ\U[PSZL[PU[OL center. Cool for 5 minutes, then cut into slices. 5 Serve slices of the frittata topped with tomato chutney, with arugula on the side.

Feb/Mar 2018

91


DINNER

Apple Pork Chops with Green Beans SERVES 4 L I S T of I N G R E D I E N T S 2 TBSP  1 tsp    SI 1 TBSP 2 cloves 2   

coconut oil, divided  VULPUWVYRJOVWZPUJO[OPJR I dried sage :LHZHS[HUKISHJRWLWWLYto taste N  YLLUILHUZtrimmed extra-virgin olive oil garlic, thinly sliced medium-sized sweet apples, Z\JOHZ.HSHVY7PUR3HK`peeled, cored, and thinly sliced 2 TBSP pure maple syrup 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg

the M E T H O D 1 7YLOLH[[OLV]LU[V¢-3PULHSHYNLIHRPUNZOLL[^P[OWHYJOTLU[WHWLY 2 /LH[[HISLZWVVUVM[OLJVJVU\[VPSPUHSHYNLZRPSSL[ZL[V]LYTLKP\TOPNOOLH[ :LHZVU[OLWVYRJOVWZ^P[O[OLZHNLHUKHNLULYV\ZWPUJOVMZHS[HUKWLWWLY 7SHJLPU[OLOV[ZRPSSL[HUKZLHYMVYHIV\[TPU\[LZWLYZPKLVY\U[PSIYV^ULK ;YHUZMLY[OLWVYRJOVWZ[VVULOHSMVM[OLIHRPUNZOLL[ 3 (YYHUNL[OLNYLLUILHUZVU[OLV[OLYOHSMVM[OLIHRPUNZOLL[HUKKYPaaSL^P[OVSP]L VPS:WYPURSLVU[OLNHYSPJHUKHWPUJOVMZHS[HUKWLWWLY;VZZ[VJVH[9VHZ[\U[PS[OL WVYRPZJVVRLK[OYV\NOV\[¢-VUHTLH[[OLYTVTL[LYHUK[OLNYLLUILHUZHYL [LUKLYTPU\[LZ 4 >OPSL[OLWVYRJVVRZYL[\YU[OLZRPSSL[[VTLKP\TOLH[ Add the remaining tablespoon of coconut oil and the apples. *VVRZ[PYYPUNVM[LUMVYTPU\[LZVY\U[PS[OLHWWSLZ begin to soften. Stir in the maple syrup, cinnamon, and U\[TLN:LY]L[OLWVYRJOVWZ[VWWLK^P[O[OLHWWSL mixture and a side of the green beans.

92

Feb/Mar 2018


DESSERT

Raspberry-Pistachio Apple Tarts MAKES 12

L I S T of I N G R E D I E N T S 2  ;):7 6 TBSP  

large Granny Smith apples, cored  UZ^LL[LULKHSTVUKI\[[LYVYZ\UÃ&#x2026;V^LYZLLKI\[[LY \ raw, shelled pistachios, roughly chopped MYLZOYHZWILYYPLZ

the M E T H O D *\[LHJOHWWSLPU[VYV\UKZSPJLZYPUNZ:WYLHKLHJOZSPJL ^P[O[HISLZWVVUVMHSTVUKI\[[LY:WYPURSLLHJOZSPJL^P[O [HISLZWVVUVMJOVWWLKWPZ[HJOPVZ(YYHUNLYHZWILYYPLZ on each slice. Serve.


DESSERT

Five-Ingredient Fudge Cups MAKES 12 L I S T of I N G R E D I E N T S  

J\W ;):7 1 TBSP 1 tsp

 HYRJOVJVSH[LJOPWZ K JHUULKM\SSMH[JVJVU\[TPSR coconut oil pure vanilla extract Pinch of sea salt

the M E T H O D 1 3PULJ\WZVMHTPUPT\ɉUWHU^P[OWHWLYSPULYZ 2 In a double boiler set over gently simmering water, JVTIPUL[OLJOVJVSH[LJOPWZJVJVU\[TPSRHUKJVJVU\[ oil. Stir often until melted. 3 Remove from heat and stir in the vanilla and salt. +P]PKLHTVUN[OLWYLWHYLKT\ɉUJ\WZ9LMYPNLYH[LMVY hour or freeze for 30 minutes, until set. Store in an airtight container in the refrigerator or freezer. optional toppings:-LLSMYLL[V[VW`V\YJ\WZ^P[OÅHR` ZLHZHS[JOVWWLKU\[ZVY[VHZ[LKJVJVU\[ÅHRLZ

94

Feb/Mar 2018


DESSERT

Strawberry-Banana â&#x20AC;&#x153;Soft-Serveâ&#x20AC;? SERVES 4 L I S T of I N G R E D I E N T S   

 TLKP\TZPaLKYPWLIHUHUHZ peeled, sliced, and frozen J\W MYVaLUZ[YH^ILYYPLZ halved if large J\W JHUULKM\SSMH[JVJVU\[TPSR 1 tsp pure vanilla extract

the M E T H O D Place all of the ingredients in a food WYVJLZZVYĂ&#x201E;[[LK^P[O[OLZ[LLSISHKL Process until creamy and smooth, stopping to scrape down the sides of the food processor as needed. This will [HRLZL]LYHSTPU\[LZ;OLLUKYLZ\S[ should have the consistency of softserve ice cream. Spoon into bowls and serve immediately.

Feb/Mar 2018

95


In s t a g ram g ues t r e cipe by David Cohen @mypaleoishlife

Creamy Dreamy Sausage and Kale Soup L I S T of I N G R E D I E N T S  

ZSPJLZ SI 1/2 cup 1 4 cloves  [ZW 1/2 tsp  [ZW 2 

Va 1 cup 1 tsp  J\WZ  Va

IHJVUchopped I\SR0[HSPHUZH\ZHNL diced carrots small sweet onion, diced garlic, minced or pressed Y LKWLWWLYÃ&#x2026;HRLZ sea salt M YLZOS`NYV\UKISHJRWLWWLY large russet potatoes, peeled, halved, then thinly sliced JOPJRLUIYV[O water arrowroot starch plus 1 TBSP water W  HJRLKJOVWWLKRHSL M\SSMH[JVJVU\[TPSRVYJVJVU\[JYLHT room temperature

the M E T H O D 1 0UHSHYNLZV\WWV[VY+\[JOV]LUHKK[OLIHJVUHUKJVVRVUTLKP\T\U[PSJYPZW` Remove with a slotted spoon and set aside. 2 ;V[OLWV[^P[O[OLIHJVUMH[HKK[OLZH\ZHNLHUKJVVRZ[PYYPUN[VIYLHR\WSHYNLYWPLJLZ \U[PSIYV^ULKHUKQ\Z[JVVRLK[OYV\NO 3 (KK[OLJHYYV[ZHUKVUPVU:H\[t\U[PS[OLJHYYV[ZOH]LZVM[LULKTPU\[LZ 4 (KK[OLNHYSPJYLKWLWWLYÃ&#x2026;HRLZZHS[HUKWLWWLY:H\[tMVYTPU\[L 5 (KK[OLWV[H[VLZJOPJRLUIYV[OHUK^H[LY:[PY[VJVTIPUL)YPUN[VHIVPSJV]LYYLK\JLOLH[ [VTLKP\TSV^HUKZPTTLYMVYTPU\[LZVY\U[PS[OLWV[H[VLZHYLLHZPS`WPLYJLK^P[OHMVYR 6 0UHZTHSSIV^STP_[OLHYYV^YVV[Z[HYJO^P[OH[HISLZWVVUVMJVSK^H[LYHUKZ[PY[VTHRLHZS\YY` 7V\YPU[V[OLZV\WHUKZ[PYMVYTPU\[LZVY\U[PS[OLZV\W[OPJRLUZHIP[ 7 (KK[OLRHSLHUK[OLJVVRLKIHJVU:PTTLYMVYTPU\[LZ 8 (KK[OLJVJVU\[TPSRHUKZ[PY[VJVTIPUL:LY]L

96

Feb/Mar 2018


Average Joe Paleo By Tyler Miles

Have you ever had the sneaking suspicion that one of your habits might not be so healthy? No, I’m not referring to more obvious vices like watching four hours of Maury every day with your buddies, Ben & Jerry… I’m talking about things less apparent to the casual observer, perhaps even habits considered beneficial to the masses but, deep down, you fear they may in fact be harmful. I’ve got a couple of these demons lingering around in the back of my mind; but my gut reaction has simply been to ignore them. To take those thoughts, suspicions, and theories and bury them down, deep into my subconscious, where nobody will ever hear from them again. If you’ve seen Dexter, you’ll get a feeling for where I’m coming from on this one. Why am I approaching things this way? For the most part, I try to optimize my health and well-being in any way I can. I’m constantly reading articles within this publication, following blogs, listening to podcasts, and doing anything I can to stay at the forefront of the lifestyle optimization movement. I exercise, adhere to a Paleo-inspired nutrition protocol, prioritize sleep, and tackle mobility on a regular basis. So, with such a vested interest in my health, to the extent that it’s assuredly encompassed a large portion of my identity as a human being, why wouldn’t I tackle each and every “opportunity” for improvement head-on? Opportunities like kicking my habit of drinking a couple of canned, artificially flavored seltzer waters every night—paired with a half-bar of glorious Trader Joe’s dark chocolate. My smoothie bowls made with LOTS of fruit and two heaping tablespoons of cacao nibs. My addiction to peanut butter. Filling a

pint with a nice, locally brewed IPA or a (slightly) smaller cup with the cheapest wine I can find. These are all things I do—pretty regularly—that I either assume aren’t “optimal” from an overall health perspective, or most assuredly are not optimal based on research I’m well aware of but choose to ignore. So if I suspect these things aren’t good for me, why don’t I simply remove them from my life? I’ll tell you why: It’s because I’m all out of discipline and willpower at the moment. I almost look at it like a bank account with a finite amount of resources. Everyone’s spending limit is different, too. Where I run out of funds during my ongoing, internal struggle for health and wellness might pale in comparison to many of your impressive balances. Those of you who have eliminated alcohol, don’t consume beverages out of a can due the presence of BPA, and have long since crossed peanut butter off the grocery list because it’s not “Paleo” likely have more discipline “money” in the bank than I do. Others might only have the funds available to muster some exercise three times per week and “cut back” on their consumption of the glutens. The thing is, whatever the balance of your account is, it’s perfectly OK. I’ve certainly come to terms with my own limitations, knowing that the amount can increase over time with the appropriate attention, awareness, and practice—let’s characterize these as “investments.” For example, some time ago, the idea of giving up my morning ritual of a massive bowl of cereal for breakfast and an entire pizza every weekend was heresy. I simply didn’t have the funds available in my discipline account to eliminate these habits. Over time, though, and after continuous research and optimization in other areas of my life that I could afford at that time, I started building the momentum necessary to remove these poor choices from my routine once and for all. Specifically, an exercise habit created an interest (obsession?) in trying to improve my gainz, which generated motivation to

improve my nutrition, which snowballed into building a home gym, and then adopting a Paleo diet, and then focusing on sleep improvement, which lead to a meditation practice, and so on, and so on. But be aware: this didn’t happen overnight. It took years to build the willpower and discipline reserves necessary to create these habits, with each change compounding on itself, and those that preceded it, to generate the next good habit. Where I am today—enjoying some dark chocolate, an apple with peanut butter, and a drink on the weekend—might not represent where I’ll be tomorrow. Perhaps I’ll give up these less than optimal habits, or perhaps I’ll find another avenue to pursue along my journey towards a healthy lifestyle. An avenue which, for my money, provides a better bang for the buck—or simply feels less “expensive” than forgoing a glass or two of wine on a Friday night. The point is to not beat yourself up over the things in your life that aren’t perfect today. A person only has so much willpower they can spend at any point in time, but that amount can increase if goals and values are oriented towards your ultimate destination. You’ll know when you’re ready to take on the next challenge: when you have the funds available to drop that bad habit or introduce a new, positive one. The decision will simply feel “right,” not forced or painful. The key is maintaining that desire to improve, and balancing it with the patience and understanding that won’t have you overdrawing from your account and burning yourself out. For now, I’ll keep enjoying my wine and peanut butter (not together—gross), because I’m fresh out of funds, and I’m OK with that.

Tyler

Feb/Mar 2018

97


In each issue of the magazine, Melissa and Steph bring you the story of a traditional recipe and adapt it to ďŹ t into a healthier Paleo lifestyle. This time, they invite you to Puerto Ricoâ&#x20AC;&#x201D; the island of enchantmentâ&#x20AC;&#x201D;for a pork shoulder and some surprising pickles that will knock your socks oďŹ&#x20AC; (which is great, because no one wears socks on the beach).

RICO: A TASTE OF PUERTO

Roast Pork

Pickled Green

Bananas By Melissa Joulwan and Steph Gaudreau

PUERTO RICO is known as the â&#x20AC;&#x153;island of enchantmentâ&#x20AC;?â&#x20AC;&#x201D;la isla del encanto in Spanish. The small, square-ish island encompasses dramatic geography: rugged interior mountains surrounded by lush rainforest, a coastline of powdered-sugar sand beaches, and the magical, mystical karst country in the north, with fairy-tale landscapes created by sinkholes, caves, underwater rivers, cliffs, and mogotes, its unique dome-shaped limestone hills. And the weather? Itâ&#x20AC;&#x2122;s balmy perfection: bright and humid, with temperatures hovering between 76°F and 88°F year-round. But itâ&#x20AC;&#x2122;s not always sunny in paradise; Puerto Rico is also subject to rain that falls like sheets, as well as dangerous hurricanes. Itâ&#x20AC;&#x2122;s estimated that the island will be hit by a major hurricane every 30 years. Sadly, on September 20, 2017, Hurricane Mariaâ&#x20AC;&#x201D;a Category-4 hurricane with 150-mph windsâ&#x20AC;&#x201D;descended upon Puerto Rico with catastrophic results. Most of the islandâ&#x20AC;&#x2122;s inhabitants were left without electrical power for months, and the rebuilding effort will last for years. We believe that one of the best ways to honor people is by making an effort to understand their culture: the roles that art, music, customs, and food play in everyday life. So weâ&#x20AC;&#x2122;re sharing these recipes with you as a celebration of Puerto Rico: its resilient people, its breathtaking beauty, its place in historyâ&#x20AC;&#x201D;both ancient and recentâ&#x20AC;&#x201D;and its life-affirming culinary traditions. The islandâ&#x20AC;&#x2122;s original inhabitants were the TaĂ­no people, but in 1493, Christopher Columbus claimed Puerto Rico for Spain. Over the centuries, potential European invadersâ&#x20AC;&#x201D;the French, Dutch,

PUERTO RICAN

and Britishâ&#x20AC;&#x201D;contributed their influence to the local cuisine, as did West African slaves and the Spanish settlers. In 1898, after the Spanish-American War, Puerto Rico became a territory of the United States under the terms of the Treaty of Paris. The food of Puerto Rico is known as cocina criolla (Creole cookingâ&#x20AC;&#x201D;not to be confused with the creole tradition of Louisiana). Cocina criolla has its roots in the cooking of the original TaĂ­no, who built their meals around the foods of the island: corn, tropical fruits, and seafood. The Spanish settlers brought black pepper, basil, cilantro, onions, garlic, beef, pork, lamb, goat, wheat, rice, and dairy to the island. Later, when the Europeans started the sugarcane industry there, the slaves they imported to work the plantations brought their food traditions, too: coconuts, coffee, okra, tamarind, yams, root vegetables, and the technique for deep-frying. Thanks to trade with Latin America, the local cuisine also came to incorporate avocados, tomatoes, bell peppers, vanilla, and cocoa. Modern Puerto Rican cuisine is full of salty-fatty-crispy meats, starchy vegetables, and plenty of deep-fried things, all contrasted with citrusy, bright notes of fruits and pickles. The recipes weâ&#x20AC;&#x2122;ve chosen represent iconic island food: luscious, fall-apart pork balanced with the acidic flavorâ&#x20AC;&#x201D;and tender textureâ&#x20AC;&#x201D;of pickled green bananas. Donâ&#x20AC;&#x2122;t be put off by the unusual notion of pickling the bananas! The mouth-feel and flavor are similar to those of potatoes, and theyâ&#x20AC;&#x2122;re a surprisingly delicious contrast to the pork.

ROAST PORK

( PERNIL ASADO )

SERVES 8 | PREP: 10 MINUTES | MARINATE: 6 HOURS | ROAST: 4 HOURS

L I S T of I N G R E D I E N T S 1/2 cup 1/4 cup 1 TBSP 1 TBSP 1 TBSP  [ZW 2 tsp 10 cloves  SI

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Feb/Mar 2018

the M E T H O D 1 In a blender or the bowl of a food processor, combine the orange juice, vinegar, sugar, cumin, salt, pepper, oregano, and garlic. Process until the garlic PZĂ&#x201E;ULS`JOVWWLK[OLUZL[[OLTHYPUHKLHZPKL 2 <ZLHWHYPUNRUPML[VJ\[PUJOSVUNZSP[ZHSSV]LY[OLWVYR7SHJLWVYRPU a roasting pan and pour the marinade over the meat, rolling it to coat every Z\YMHJL*V]LYHUKWSHJLPU[OLYLMYPNLYH[VY[\YUPUN[OLWVYRL]LY`ML^OV\YZ MVYH[SLHZ[OV\YZVYV]LYUPNO[ 3 /LH[[OLV]LU[VÂ&#x2021;-9LTV]LWVYRMYVT[OLYLMYPNLYH[VYHUK\UJV]LY9VHZ[ [OLWVYRMVYTPU\[LZ[OLUYLK\JL[OLOLH[[VÂ&#x2021;-HUKJVU[PU\L[VJVVR \U[PSHUPUZ[HU[YLHK[OLYTVTL[LYPUZLY[LKPU[V[OLZOV\SKLYYLHKZÂ&#x2021;-HIV\[ OV\YZ9LTV]L[OLWVYRMYVT[OLV]LUHUKSL[Z[HUK\U[PSP[ZJVVSLUV\NO[V OHUKSLHIV\[TPU\[LZ:LWHYH[L[OLWVYRPU[VJO\URZHUKZLY]L^P[OWPJRSLK green bananas, lime wedges, and cilantro.


PICKLED

GREEN BANANAS

( GUINEOS EN ESCABECHE )

SERVES 8 | PREP: 20 MINUTES | PICKLING TIME: OVERNIGHT

L I S T of I N G R E D I E N T S

PHOTO: STEPH GAUDREAU



 SHYNLNYLLUIHUHUHZ  peeled and cut into 1-inch chunks 2 TBSP extra-virgin olive oil 1/2 cup white wine vinegar 2 tsp sea salt   ^OVSLISHJRWLWWLYJVYUZ 3 cloves garlic, peeled and quartered 1 small red onion, thinly sliced   IH`SLHM 1/2 cup pitted green olives juice of 1/2 fresh lime

the M E T H O D 1 Bring a large pot of water to a boil, add the bananas, and ZPTTLY\U[PS[OL`YLQ\Z[[LUKLYHIV\[TPU\[LZ 2 >OPSL[OLIHUHUHZJVVRJVTIPUL[OLVPS]PULNHYZHS[ peppercorns, garlic, onion, and bay leaf in a saucepan over TLKP\TOPNOOLH[HUKJVVR\U[PS[OLVUPVUZHUKNHYSPJHYLZVM[ HIV\[TPU\[LZ9LTV]L[OLWPJRSPUNSPX\PKMYVT[OLOLH[ 3 Drain the bananas and place in a large bowl with the olives and SPTLQ\PJL7V\Y[OLWPJRSPUNSPX\PKV]LY[OL[VWHUK[VZZNLU[S`[V combine. Transfer to a pint-size mason jar. Gently tamp down the IHUHUHZZV[OL`YLZ\ITLYNLKPU[OLSPX\PK*V]LYHUKYLMYPNLYH[L V]LYUPNO[[VHSSV^[OLÃ&#x2026;H]VYZ[VTLSK;OLIHUHUHZZOV\SKILZ[VYLK in the fridge, but bring them to room temperature before eating. note: 0M`V\JHU[Ã&#x201E;UKNYLLUIHUHUHZVYWYLMLYZVTL[OPUN TVYLMHTPSPHY`V\JHUYLWSHJL[OLIHUHUHZ^P[OTLKP\TZPaLK white potatoes. Feb/Mar 2018

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MOVEMENT

Joint- and Tissue-Care Basics [ Part 3 ] By Leo Vassershteyn Welcome to the third and final installment in this series on self-myofascial techniques for better movement and joint health. Th is time we are covering the upper trunk and shoulders. If you’re just joining us, you may want to check out parts one and two (the Oct/Nov 2017 and Dec/Jan 2018 issues, respectively) to see what you missed when we covered the feet, lower and upper legs, and lumbopelvic hip complex. But if you want to jump right into this one, that’s fine too. There’s no danger in being nonlinear with this work. The areas we will be addressing this time are common causes of shoulder and neck pain and even breathing trouble. The neck and mid-back are often the biggest casualties in the war waged on our bodies by modern, hypokinetic living, stress, and gravity. Having a kyphotic posture (a forward rounding of the lower back) or being stiff and immobile through the upper back and shoulders can cause pain and dysfunction. Symptoms may range from poor mood, focus, and energy level to more serious issues degrading the health of your shoulders, neck, spine, and cardiovascular system.

[ Chest ] X The pecs can become a nasty, knotted-up mess. Since they attach to your ribs, sternum, clavicle, and arm, tight pecs can mess up the mechanics of your shoulders. Smashing out the pecs is easy though. Place your lacrosse ball on your chest, cup it with your hand, and smash away. Any soft tissue that is tender to pressure is fair game. Do little circles and knead all the knots out. You might find they are in different places on each side—that’s normal. Smash until the tender areas are no longer tender. It’s good to prop your arm against the wall or sturdy object or move it around to stretch while you smash.

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Stagnant psycho-emotional energy like stress, trauma, fear, compulsiveness, and sadness is commonly held in the tissues of the neck and upper trunk, and is compounded by the hours spent hunched over the keyboard, phone, sink, table, and steering wheel. Th is stress contributes greatly to the shoulder girdle and thoracic spine collapsing around the heart like a protective shell. The connection between good posture and mobile shoulders and enjoying confidence, security, openness, and low cortisol levels is no secret. That’s why we say to keep your chin up when you’re feeling sad. As you can see, the tissue health of your upper back and shoulders is hella important. So let’s get started. For this section you will need some props: one foam roller; a macebell, sledgehammer, or Olympic bar; a lacrosse ball; and a weight between 5 and 25 pounds.


[ Underarms ] T This area includes your armpits and down the sides of the shoulder blades. Place your foam roller on the floor horizontally and lie on it on your side with the roller just below your armpit and your arm in the overhead position. You can rock forward and back as well as move up and down

on the roller to find the tender spots. Much like the pecs, the lats and the back of the rotator cuff tend to get very knotted up, so explore around because there are multiple areas to get into here. Move your arm around, rotating it and stretching your shoulder as you smash below it for the best effect.

[ Neck ] X For this one you will need your macebell, sledgehammer, or bar. Place the handle on top of your upper trapezius and roll it around until you find a tender spot. Rolling down the trap allows you to get into the insertion point and going up can get into the belly. Working the upper trap can help set the first rib, which inhibits shoulder range of motion when it is stuck. You can adjust the intensity of the pressure by sliding the handle forward or back. The closer the hammer or mace head is to your body, the lower the intensity. If youâ&#x20AC;&#x2122;re using the bar, you can add weight to it or slide it up and down. As you smash, raise your arm overhead to increase effectiveness, help set the first rib, and improve your overhead position and scapular function.

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MOVEMENT (continued) [ Thoracic Spine ] T For this one you’ll need your foam roller and your weight. Place your foam roller horizontally along your upper back over the shoulder blades. Bend your knees with your feet flat on the floor. Grab your weight and hold it above your chest. Drape your upper back over the roller, with your butt on the floor. If this is too much for your neck, put a pillow or yoga block under your head. When you are in position, press the weight over your chest and lock your elbows out. Now, with your elbows

1

2

remaining locked out, bring the weight down toward the floor over your head. Go as close as you can without unlocking your elbows. Bending your elbows will defeat the purpose of the stretch. When you get to the end range overhead position, think about pressing the weight back through the armpits and upper back to activate the shoulders and upper back in the end range. Th is will help program this new range of motion into your brain and body.

3

4

Th is series is great as prehab before your workout or to get unglued when you’re feeling stiff, especially if you’re doing a lot of overhead work. It’s also best to do these movements in the order listed for the best mobility progression. Even after three articles on the basics of self-myofascial release techniques for mobility and recovery, we’ve only scratched the surface of this modality. If you have other joints that are achy and sticky, or bothersome spots we didn’t cover, it’s fairly safe to explore smashing further on your own. Just make sure you do not smash directly on your pain. Notice that although this section was about the neck and shoulders,

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we didn’t actually apply pressure to the joints themselves. We worked on the tissues that connect upstream and downstream to the painful area or joint. There’s a great saying for knowing what to smash and what not to smash: “The victim screams out, but the perpetrator stays silent.” Th is means you don’t attack the victim (area of pain). If soft tissue is tender only with applied pressure, but otherwise asymptomatic, then it probably needs to be smashed. If it hurts all the time, DO NOT SMASH. That’s why we smash calves and quads for knee pain, for example. If you can stick to that rule, then smash away.


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MOVEMENT

UNLEASHING YOUR ATHLETE: MAXIMIZING DYNAMIC STRENGTH By Emily Schromm

I believe that we each have an athlete somewhere deep inside us. Yes, itâ&#x20AC;&#x2122;s true, some are more genetically gifted than others and seem to effortlessly jump high, sprint fast, and look like Thor. But after years being a personal trainer and coach, and after seeing every type, body, and personality one could imagine, I also know this to be true: athleticism exists in all of us. Even those of us who have never been an athlete or just arenâ&#x20AC;&#x2122;t into the gymâ&#x20AC;&#x201D;when we find that inner athlete and train it to be a better one, magic happens. Out of all the personal goals I have hadâ&#x20AC;&#x201D;whether it was to increase my squat number, to change my body composition, or simply to run fasterâ&#x20AC;&#x201D;one thing never changed, and never will, in my program: incorporating moves that make me feel like an athlete. What does being an athlete even mean? When I see the word â&#x20AC;&#x153;athlete,â&#x20AC;? the word â&#x20AC;&#x153;capableâ&#x20AC;? immediately crosses my mind. Athletes are able to handle anything that comes their way. They show up in life ready to go. A better way of saying this is that athletes have dynamic strength, the ability to generate the greatest strength effort during the execution of a given movement. I have never considered myself a high jumper, for example. Growing up as a soccer player, I never felt exceptional at those head balls, despite my efforts to practice jumping. The high jump was the one test in high school gym class where I always felt discontented with my results. I accepted that I just couldnâ&#x20AC;&#x2122;t jump high, or even close to high. Then I discovered powerlifting, Olympic lifting, and the concept of â&#x20AC;&#x153; dynamic effort.â&#x20AC;? I was immediately drawn to the powerful ideology these exercises possessed: that failing is inevitable. It is always going to be hard, but when you show up, you get better. Without fail, you will improve. Whether I knew it at the time or not, the exercises I was doing and the program I was following always integrated moves that were increasing my dynamic strength. I might have been an athlete in some right before, but this new style of training was making me an efficient one. There was a very specific moment I realized this. Remember, in my head I was the girl who couldnâ&#x20AC;&#x2122;t jump high. I stayed away from jumping and stuck with increasing my weight on power cleans, dynamic effort squats, and all the moves that I just genuinely loved doing. One day my first strength coach programmed max-height box jumps. Starting at 20 inches, already thinking it would end fast, I crept my way up 2 to 3 inches at a time to hit an almost 40inch vertical. Without specifically training vertical, this white girl could jump. I increased my ability to jump simply by doing moves that forced me to get strong. In addition to the benefits of improved athleticism that these moves createâ&#x20AC;&#x201D; higher verticals, faster sprint times, and quicker reflexesâ&#x20AC;&#x201D;I have one more reason for you to integrate these moves weekly into your routine. They are so much fun. Not only can you quickly see your dynamic strength improve by adding the following moves into your routine, you can build strength and speed through your hips, trunk, and core. You can get really, really good. Higher jumps, faster sprints, and superhero reflexes are waiting for you with these moves. Hello, Thor.

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MOVEMENT

By Peter Hirsh

HOW SHOULD I DESIGN MY WORKOUTS IF WEIGHT LOSS IS MY PRIMARY GOAL? This is one of people’s most common questions when it comes to choosing their optimal style of workout. While most weight-loss seekers naturally gravitate towards cardio-dominant exercise in order to burn as many calories as possible, a great deal of research suggests that strength training is actually just as effective, and potentially even more so, at inducing weight loss. With this in mind, here’s my best advice for you: Avoid selecting exercises based on a weight-loss goal, because the vast majority of weight loss is actually achieved in the kitchen! The impact of specific exercises

upon weight loss is much smaller than many people realize. Therefore, all other variables being equal, I recommend doing the workouts that you enjoy the most; this approach will be more likely to motivate you to do them regularly, and consistency of habits is key when it comes to health.

WHAT WORKOUTS ARE BEST IF I HAVE ACHES AND PAINS, OR AM JUST OUT OF SHAPE? Th is category encompasses a very large percentage of people at any given moment, and pretty much everyone at one time or another. Below are some basic considerations when advancing your training from the ground up.

BODYWEIGHT BASICS Start with bodyweight movements, developing proper mechanics within the primary movements such as SQUATTING,

BENDING, LUNGING, TWISTING (THORACIC ROTATION), PUSHING, AND PULLING WITHOUT ADDING ANY (OR MUCH) RESISTANCE.

ADDING WEIGHT, MOVING SLOWLY Once you have developed excellent technique within a given movement, you can ADD RESISTANCE.

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Th is weight could take the form of a dumbbell, kettlebell, barbell, resistance band, medicine ball, sandbag, or even a water bottle. Start light, and move up in weight only when that voice inside you says, “Th is is too light.” When you fi rst add resistance, maintain the exercises in the strength phase. Th is means that you are controlling the weight without creating any momentum that would cause the weight to swing or float at any point. Traditional versions of the deadlift (bend/hip-hinge), back- or front squat, and military press are some examples of strength-phase exercises.


ENTERING THE POWER PHASE Next, LEARN TO TRAIN FAST AND MOVE FAST. If you would like to improve your athleticism, or simply wish to prevent injury while performing everyday activities, you will eventually want to take advantage of the benefits of the power phase. Once you have mastered a given bodyweight movement, and then added resistance, this is your next step. Power-phase exercises APPLY MOMENTUM TO THE WEIGHT, which could be just bodyweight or involve equipment. Jumping, throwing (a combination of lunge, twist, and push), and traditional kettlebell lifts (swing, clean, snatch) are great examples of power-phase training. With proper performance, the hidden benefit to these exercises is not just the acceleration but also the deceleration of weight. In terms of injury prevention, the ability to decelerate your bodyweight motion or an external load is second only to good joint mobility. Try to AVOID EXCESSIVE VOLUME IN YOUR REPETITIONS, NUMBER OF SETS, OR LEVEL OF RESISTANCE. Give yourself plenty of time to accustom your body to the training, and also to observe how your body responds. Pay attention to how your body feels right after each workout, the next day, and also over the course of a week of training.

Remember that lengthening a muscle or muscle group beyond its normal range will always make you feel more sore than short-range-of-motion exercise. While this is important to remember to prevent excessive soreness, I am not advising you to train only within limited ranges of motion—quite the contrary! GOOD STRENGTH TRAINING SHOULD HAVE A TREMENDOUS

POSITIVE IMPACT ON YOUR FLEXIBILITY, WHICH IS ONE OF THE MOST IMPORTANT ASPECTS OF STRENGTH AND POSTURE. Just be aware that, when you do strength train, you may get much more sore than you anticipated. Exercises like straight-leg deadlifts, deep squats, and lunges are wonderful training tools; just progress them slowly at fi rst. Instead of selecting exercises based upon a potential weight/ fat-loss goal, SELECT THEM BASED UPON YOUR MOBILITY AND POSTURE. This may be difficult at first, since it requires an accurate assessment of your starting point. Many people have a sense of inflexibility in certain areas of their bodies, but I highly recommend seeking out a detailed functional movement screen from a trained professional. It is uncommon to find areas of tightness or weakness that haven’t either been caused by another imbalance, or caused one somewhere else, or both. The following are two of the most common primary postural deviations, other patterns associated with them, and tips for how to approach your training if they apply to you.

TIGHT HAMSTRINGS AND/OR GLUTES

V

PERFORM BEND/HIP-HINGE EXERCISES to create mobility in the

V

tight muscles, and also to develop independent movement between your hips and your lower back. Tight hamstrings and glutes generally make bending and, to a lesser extent, squatting, very difficult without rounding the lower back. Much of this problem is resolved via reeducation of the nervous system: teaching the posterior muscles below your belt-line (glutes and hamstrings) to lengthen and contract while the posterior muscles above the belt (erector spinae) stay contracted, stabilizing the torso.

LIFTING OVERHEAD. Over time, tight glutes and hamstrings tend to make arching your back (thoracic extension) very difficult or impossible. The most common injuries related to this imbalance are to the shoulder, which will become overloaded with very little weight due to improper alignment.

DOING CRUNCHES ON THE FLOOR. They only work half of your thoracic range of motion, from neutral to flexion, and can even cause some of the aforementioned problems. IF YOU REALLY LIKE TO ISOLATE YOUR ABS, TRY DOING THEM ON A SWISS BALL; that will allow you to extend backwards and crunch forwards with each rep.

© CAN STOCK PHOTO / GRAPHIXMANIA

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and is often counterbalanced by a backward lean of the torso. Th is often results in an anterior carriage of the head, to counterbalance the backwards lean.

AVOID

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TIGHTNESS IN THIS AREA HAS A TENDENCY TO MOVE YOUR PELVIS FORWARD AND TILT IT DOWN IN THE BACK (posterior pelvic tilt),

PRACTICE ROWING OR PULLING EXERCISES to strengthen your upper back and create mobility in the shoulder blades (scapulae).

Feb/Mar 2018

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MOVEMENT (continued) TIGHT HIP FLEXORS AND QUADS Tightness in these areas is extremely common and is often a result of a sedentary lifestyle, with too much sitting in chairs.

HIP-FLEXOR TIGHTNESS HAS A TENDENCY TO MOVE YOUR PELVIS BACKWARDS AND TILT IT FORWARDS (anterior pelvic tilt); this causes

a forward lean of the torso and puts a great deal of stress on the lower back, which is constantly attempting to keep your body upright. Secondary postural deviations from tight hip flexors can occur in the lower back, upper back, and also the knees.

V

SQUATS can be a great tool for developing strength and range

V

DO

LUNGES are also a wonderful exercise for tight hip flexors, since they put your hips (one at a time) into extension: that position which extends your leg behind your body from the hip joint. Hip flexion, on the other hand, is the alignment we take when seated. When you lunge, the leg that is in hip extension will also bend (flex) at the knee joint, which further lengthens those tight quads and hip flexors. In addition, lunges are fantastic for recruiting your glutes; strengthening them, again, can only help to correct the imbalance. An extra benefit of lunges: the fact that they develop strength independently from side to side also helps prevent compensation (over-reliance on stronger muscles to take over for weaker ones).

of motion in your quads and hip flexors. Because they also work your glutes (especially deep squats), you will get the added benefit of strengthening the posterior muscles whose likely weakening will have, to a degree, allowed the anterior chain to tighten up.

V

AVOID RUNNING, CYCLING, AND OTHER HIGH-REP, SHORT-RANGE-OFMOTION EXERCISES OF THE HIPS. Second to a sedentary

V

lifestyle, these activities are the most common cause of tight hip flexors and quads. If you are an avid runner or cyclist, start countering any potential imbalances they may cause in the future with strength training as well as pre- and postworkout stretches.

110

LIFTING EXCESSIVELY HEAVY WEIGHTS. Tight hip flexors and their frequent companion of anterior pelvic tilt often cause weakness and laxity in the abdomen, which is essential for stabilizing the torso and recruiting the pelvic floor. Correct this imbalance and strengthen your core with lighter weights before you attempt to lift anything heavy (e.g., fiveor-fewer reps max).

Feb/Mar 2018

When it comes to exercise selection, the ideal choices for you will likely be as unique as your fingerprint. It is critical to observe your posture before you begin, and then assess your entire body’s alignment as you move through your training. In terms of health, your ability to observe your body’s function (or dysfunction) and respond appropriately is your greatest asset.


Issue Article References Herbs for Thriving

By Rebecca Andrews, pp 16-17

13. Bland JS, Barrager E, Reedy RG, Bland K. “A Medical Food-supplemented Detoxification Program In The Management Of Chronic Health Problems.” Altern Ther Health Med 1.5 (1995): 62-71.

Li F, Hullar MA, Schwarz Y, Lampe JW. “Human Gut Bacterial Communities Are Altered By Addition Of Cruciferous Vegetables To A Controlled Fruit- And Vegetable-free Diet.” J Nutr 139.9 (2009 Sep): 1685-91.

1. Hoffman, D. FINMH, AHG. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press: Rochester, VT.

14. Siebecker, Alison. “Traditional Bone Broth In Modern Health And Disease.” National College of Natural Medicine, 2004.

2. Frawley, David Dr. & Lad, Vasant Dr. (2001). The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine. Lotus Press: Twin Lakes, WI.

15. De Graaf, John. Take Back Your Time: Fighting Overwork And Time Poverty In America. San Francisco: Berrett-Koehler Publishers, 2003.

Mukai Y et al. “Effect Of Lignin-Derived Lignophenols On Vascular Oxidative Stress And Inflammation In Streptozotocin-Induced Diabetic Rats.” Mol Cell Biochem 348.1-2 (2011 Feb): 117-24.

3. Wood, Matthew (1997). The Book of Herbal Wisdom: Using Plants as Medicines. North Atlantic Books: Berkeley, CA.

16. Blatner, Adam, and Allee Blatner. The Art Of Play: Helping Adults Reclaim Imagination And Spontaneity. New York: Brunner/Mazel, 1997.

4. Green, James (2000). The Herbal Medicine Maker’s Handbook. Crossings Press: Berkeley, CA.

17. Brown, Stuart, and Christopher Vaughan. Play: How It Shapes The Brain, Opens The Imagination, And Invigorates The Soul. New York: Avery, 2009.

Paleo Self-Care: 12 Tips To Help You Feel Your Best

Paleo as a Plant-Based Diet, Part 2

By Melani Schweder, pp 42-45

By Sarah Ballantyne, Ph.D., pp 46-48

1. Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. “Earthing: Health Implications Of Reconnecting The Human Body To The Earth's Surface Electrons.” J Environ Public Health 2012 (2012): 291541.

Bidoli E et al. “Fiber Intake And Pancreatic Cancer Risk: A Case-Control Study.” Ann Oncol 23.1 (2012 Jan): 264-8.

2. Ober, Clinton, with Stephen T. Sinatra and Martin Zucker. Earthing: The Most Important Health Discovery Ever? New Jersey: Basic Health Publications, Inc., 2010. 3. Bender T, Karagülle Z, Bálint GP, Gutenbrunner C, Bálint PV, Sukenik S. “Hydrotherapy, Balneotherapy, And Spa Treatment In Pain Management.” Rheumatology International 25.3 (2005): 220-224. 4. Horowitz S. “Health Benefits Of Meditation: What The Newest Research Shows.” Alternative and Complementary Therapies 16.4 (2010): 223-228. 5. Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. “Meditation Programs For Psychological Stress And Well-being: A Systematic Review And Meta-analysis.” JAMA Intern Med 174.3 (2014): 357-368. 6. Samaha M, Hawi NS. “Relationships Among Smartphone Addiction, Stress, Academic Performance, And Satisfaction With Life.” Computers in Human Behavior 57.C (2016): 321-325. 7. Lanaj K, Johnson RE, Barnes CM. “Beginning The Workday Yet Already Depleted? Consequences Of Late-night Smartphone Use And Sleep.” Organizational Behavior and Human Decision Processes 124.1 (2014): 11-23. 8. Umberson D, Crosnoe R, Reczek C. “Social Relationships And Health Behavior Across The Life Course.” Annual Review of Sociology 36 (2010): 139-157. 9. Holick MF. “Sunlight And Vitamin D For Bone Health And Prevention Of Autoimmune Diseases, Cancers, And Cardiovascular Disease.” Amer J Clin Nutr 80.6 (2004): 1678S-1688S. 10. Durmer JS, Dinges DF. “Neurocognitive Consequences Of Sleep Deprivation.” Semin Neurol 25.1 (2005 March): 117-129. 11. Pilcher JJ, Huffcutt AI. “Effects Of Sleep Deprivation On Performance: A Meta-analysis.” Sleep 19.4 (1996): 318-326. 12. Casals-Casas C, Desvergne B. “Endocrine Disruptors: From Endocrine To Metabolic Disruption.” Annu Rev Physiol 73 (2011): 135-162.

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Breneman CB, Tucker L. “Dietary Fibre Consumption And Insulin Resistance – The Role Of Body Fat And Physical Activity.” Br J Nutr 110.2 (2013 Jul 28): 375-83. Burger KN et al. “Dietary Fiber, Carbohydrate Quality And Quantity, And Mortality Risk Of Individuals With Diabetes Mellitus.” PLoS One 7.8 (2012): e43127. Chen Y et al. “1,3-ʹ-glucan Affects The Balance Of Th1/Th2 Cytokines By Promoting Secretion Of Antiinflammatory Cytokines In Vitro.” Mol Med Rep 8.2 (2013 Aug): 708-12. Grooms KN et al. “Dietary Fiber Intake And Cardiometabolic Risks Among Us Adults, NHANES 1999-2010.” Am J Med 2013 Oct 9: pii: S00029343(13)00631-1. Isken F et al. ”Effects Of Long-Term Soluble vs. Insoluble Dietary Fiber Intake On High-Fat DietInduced Obesity In C57bl/6j Mice.” J Nutr Biochem 21.4 (2010 Apr): 278-84. Jacobs DM, Gaudier E, van Duynhoven J, Vaughan EE. “Non-Digestible Food Ingredients, Colonic Microbiota And The Impact On Gut Health And Immunity: A Role For Metabolomics.” Curr Drug Metab 10.1 (2009 Jan): 41-54. Jenkins DJ et al. “Effect Of A Very-High-Fiber Vegetable, Fruit, And Nut Diet On Serum Lipids And Colonic Function.” Metabolism 50.4 (2001 Apr): 494-503. Kanauchi O et al. “Germinated Barley Foodstuff, A Prebiotic Product, Ameliorates Inflammation Of Colitis Through Modulation Of The Enteric Environment.” J Gastroenterol 38.2 (2003): 134-41. Kawashima S et al. “ʹ-glucan Curdlan Induces Il-10producing Cd4+ T Cells And Inhibits Allergic Airway Inflammation.” J Immunol 189.12 (2012 Dec 15): 5713-21. Klinder A, Shen Q , Heppel S, Lovegrove JA, Rowland I, Tuohy KM. “Impact Of Increasing Fruit And Vegetables And Flavonoid Intake On The Human Gut Microbiota.” Food Funct 7.4 (2016 Apr): 1788-96. Krishnamurthy VM et al. “High Dietary Fiber Intake Is Associated With Decreased Inflammation And All-Cause Mortality In Patients With Chronic Kidney Disease.” Kidney Int 81.3 (2012 Feb): 300-6.

Norat T et al. “Fruits and Vegetables: Updating the Epidemiologic Evidence for the WCRF/AICR Lifestyle Recommendations for Cancer Prevention.” Cancer Treat Res 159 (2014): 35-50. Park Y et al. “Dietary Fiber Intake And Mortality In The NIH-AARP Diet And Health Study.” Arch Intern Med 171.12 (2011 Jun 27): 1061-8. Schoenaker DA et al. “Dietary Saturated Fat And Fibre And Risk Of Cardiovascular Disease And All-Cause Mortality Among Type 1 Diabetic Patients: The Eurodiab Prospective Complications Study.” Diabetologia 55.8 (2012 Aug): 2132-41. Schulze MB et al. “Fiber And Magnesium Intake And Incidence Of Type 2 Diabetes: A Prospective Study And Meta-analysis.” Arch Intern Med 167 (2007): 956–65. Turnbaugh PJ, Ridaura VK, Faith JJ, Rey FE, Knight R, Gordon JI. The Effect Of Diet On The Human Gut Microbiome: A Metagenomic Analysis In Humanized Gnotobiotic Mice. Sci Transl Med 1.6 (2009 Nov 11): 6ra14. Wallström P et al. “Dietary Fiber And Saturated Fat Intake Associations With Cardiovascular Disease Differ By Sex In The Malmö Diet And Cancer Cohort: A Prospective Study.” PLoS One 7.2 (2012): e31637. Watson H, Mitra S, Croden FC, Taylor M, Wood HM, Perry SL, Spencer JA, Quirke P, Toogood GJ, Lawton CL, Dye L, Loadman PM, Hull MA. “A Randomised Trial Of The Effect Of Omega-3 Polyunsaturated Fatty Acid Supplements On The Human Intestinal Microbiota.” Gut 26 (2017 Sep): pii: gutjnl-2017-314968. [Epub ahead of print] Weickert MO, Pfeiffer AF. “Metabolic Effects Of Dietary Fiber Consumption And Prevention Of Diabetes.” J Nutr 138 (2008): 439–42. Wu GD, Chen J, Hoffmann C, Bittinger K, Chen YY, Keilbaugh SA, Bewtra M, Knights D, Walters WA, Knight R, Sinha R, Gilroy E, Gupta K, Baldassano R, Nessel L, Li H, Bushman FD, Lewis JD. “Linking Long-term Dietary Patterns With Gut Microbial Enterotypes.” Science 334.6052 (2011 Oct 7): 105-8. Epub 2011 Sep 1. Yang BG, Hur KY, Lee MS. “Alterations in Gut Microbiota and Immunity by Dietary Fat.” Yonsei Med J 58.6 (2017 Nov): 1083-1091. Yunsheng Ma et al. “Association Between Dietary Fiber And Serum C-Reactive Protein.” Am J Clin Nutr 83.4 (2006 April): 760–766.

Brain Health and Cognitive Function By Jason Kremer, DC, CCSP, CSC, pp 54-56

1. Reitz C, Bryan C, Mayeux R. “Epidemiology of Alzheimer’s Disease.” Nat Rev Neurol 7.3 (2011): 137-152. 2. Muldoon MF, Conklin S, Ryan CM et al. “Cognitive Function And Omega-6 And Omega-3 Fatty Acid Balance.” Individual Abstract Number: 1734. American Psychosomatic Society 65th Annual Meeting. Budapest, Hungary – March 7-10, 2007.


3. Roberts RO, Roberts LA, Geda YE, Cha RH, Shane Pankratz VS, O’Connor HM, Knopman DS, Petersen RC. “Relative Intake of Macronutrients Impacts Risk of Mild Cognitive Impairment or Dementia.” J Alzheimers Dis 32.2 (2012 January 1): 329–339. 4. Sullivan MG. “Fueling the Alzheimer’s Brain with Fat.” Clinical Neurology News. Frontline Medical Communications, Inc., 30 Aug. 2017. 5. Collier R. “Intermittent Fasting: The Science Of Going Without.” CMAJ 185.9 (2013 Jun 11): E363–E364. 6. Alhola P, Polo-Kantola P. “Sleep Deprivation: Impact On Cognitive Performance.” Neuropsychiatr Dis Treat 3.5 (2007 Oct): 553–567. 7. Bahrampour T. “Interrupted Sleep May Lead To Alzheimer’s, New Studies Show.” The Washington Post. 18 July 2017. 8. Bergland C. “Regular Physical Activity Can Improve Brain Function Throughout A Lifespan.” Psychology Today. Sussex Publishers, LLC. 09 Apr 2014. 9. Picard M, McEwen BS. “Mitochondria Impact Brain Function And Cognition.” Proc Natl Acad Sci USA 111.1 (2014 Jan 7): 7–8. Published online 2013 Dec 23. 10. Rettman P. “Link Between Insulin Resistance and Cognitive Dysfunction.” Diabetes In Control. DiabetesInControl.com, 2017. 11. Teather LA, Wurtman RJ. “Dietary Cdp-choline Supplementation Prevents Memory Impairment Caused By Impoverished Environmental Conditions In Rats.” Learn Mem 12.1 (2005 Jan): 39-43.

Is One Really the Loneliest Number? By Kathy Gilbert, pp 58-59

1. Goldsmith, Barton. “Depression and Loneliness Linked to Higher Mortality Rates.” Psychology Today, Sussex Publishers, 7 Sept. 2017, 2. Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D. “Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review.” Perspectives on Psychological Science 10.2 (2015): 227. 3. Valtorta N, Kannan M, Gilbody S, Ronzi S, Hanratty B. "Loneliness And Social Isolation As Risk Factors For Coronary Heart Disease And Stroke: Systematic Review And Meta-analysis Of Longitudinal Observational Studies.” Heart 102.13 (1 Jul 2016): 1009–1016.

“Caffeine Can Increase Brain Serotonin Levels.” Nutr Rev 46.10 (1988): 366-7. Damião CP, Rodrigues AO, Pinheiro MF, et al. “Prevalence Of Vitamin B12 Deficiency In Type 2 Diabetic Patients Using Metformin: A Cross-sectional Study.” Sao Paulo Med J 134.6 (2016): 473-479. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. “Evaluating The Effect Of Magnesium And Magnesium Plus Vitamin B6 Supplement On The Severity Of Premenstrual Syndrome.” Iran J Nurs Midwifery Res 15.Suppl 1 (2010): 401-5. Grønli O, Kvamme JM, Friborg O, Wynn R. “Zinc Deficiency Is Common In Several Psychiatric Disorders.” PLoS ONE 8.12 (2013): e82793. Hidese S, Ota M, Wakabayashi C, et al. “Effects Of Chronic L-theanine Administration In Patients With Major Depressive Disorder: An Open-label Study.” Acta Neuropsychiatr 29.2 (2017): 72-79. Huss M, Völp A, Stauss-grabo M. “Supplementation Of Polyunsaturated Fatty Acids, Magnesium And Zinc In Children Seeking Medical Advice For Attentiondeficit/Hyperactivity Problems - An Observational Cohort Study.” Lipids Health Dis 9 (2010): 105. Khalid S, Barfoot KL, May G, Lamport DJ, Reynolds SA, Williams CM. “Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults.” Nutrients 9.2 (2017). Kivimäki M, Shipley MJ, Batty GD, et al. “Long-term Inflammation Increases Risk Of Common Mental Disorder: A Cohort Study.” Mol Psychiatry 19.2 (2014): 149-50. Maes M, Kubera M, Leunis JC. “The Gut-brain Barrier In Major Depression: Intestinal Mucosal Dysfunction With An Increased Translocation Of Lps From Gram Negative Enterobacteria (Leaky Gut) Plays A Role In The Inflammatory Pathophysiology Of Depression.” Neuro Endocrinol Lett 29.1 (2008): 117-24. Mcmorris T, Harris RC, Swain J, et al. “Effect Of Creatine Supplementation And Sleep Deprivation, With Mild Exercise, On Cognitive And Psychomotor Performance, Mood State, And Plasma Concentrations Of Catecholamines And Cortisol.” Psychopharmacology (Berl) 185.1 (2006): 93-103. Mehdi SM, Atlas SE, Qadir S, et al. “Double-blind, Randomized Crossover Study Of Intravenous Infusion Of Magnesium Sulfate Versus 5% Dextrose On Depressive Symptoms In Adults With Treatmentresistant Depression.” Psychiatry Clin Neurosci 71.3 (2017): 204-211.

4. Hawkely LC, Cacioppo JT. “Loneliness Matters: A Theoretical and Empirical Review.” Ann Behav Med 40.2 (Oct 2010): 10.1007/s12160-010-9210-8.

Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. “Dietary Blueberry Improves Cognition Among Older Adults In A Randomized, Double-blind, Placebocontrolled Trial.” Eur J Nutr 2017;

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7KH5ROHRI1XWULHQW'HƬFLHQFLHVLQ Mental Health By Mark Sisson, pp 60-62

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Patrick RP, Ames BN. “Vitamin D And The Omega-3 Fatty Acids Control Serotonin Synthesis And Action, Part 2: Relevance For Adhd, Bipolar Disorder, Schizophrenia, And Impulsive Behavior.” FASEB J 29.6 (2015): 2207-22. Penckofer S, Byrn M, Adams W, et al. “Vitamin D Supplementation Improves Mood in Women with Type-2 Diabetes.” J Diabetes Res 2017 (2017): 8232863. Procter A. “Enhancement Of Recovery From Psychiatric Illness By Methylfolate.” Br J Psychiatry 159 (1991): 271-2. Saunders EF, Ramsden CE, Sherazy MS, Gelenberg AJ, Davis JM, Rapoport SI. “Reconsidering Dietary Polyunsaturated Fatty Acids in Bipolar Disorder: A Translational Picture.” J Clin Psychiatry 77.10 (2016): e1342-e1347.

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Paleo for Type 2 Diabetes By Dietitian Cassie, pp 64-66

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The Lost Sounds of Silence By Alison Main, pp 68-72

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ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

One thing that actors, professional athletes, executives and television personalities all have in common are high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities that are making bone broth a central component of their health and fitness program.

Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore fitness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and fitness is often dominated by fads and trends; however, all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.

You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!

WHY ALL THE HYPE? Bone broth is typically rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health benefits and body systems including: Healthy detoxification, gut and immune system†

Healthy and vibrant skin, hair and nails†

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MODERN SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

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