10-12 PM

Ancestral Health
Symposium
We breakdown this years
event in Boston
SIBO
Could fermentation be the root

of your digestive issues?
The Food
Orange Maple Glazed Pork Chops

Flank Steak Roulade
Cuban Pork Chops
Zucchini Salad
And more!
No-Bake Tarts
pg 58
Apr/May
Oct/Nov 2012
paleomagonline.com $5.99
Header Info
Header Info
Contents
18
62
15
MOVEMENT
66 MovNat: Take it to the Playground

By Joseph Bartz
What can you do on a playground? Explore

moving naturally and have fun!
NUTRITION
44 Fermentation: Summer fruit

By Lisa Herndon
Take advantage of late summer fruit and the

benefits of fermentation.
45 Watermelon Salsa
By Lisa Herndon
A quick, easy recipe for a cool and refreshing

salsa.
LEARN
28 The Benefits of Squatting

By Melynda Burt
Find out the benefits, and critical importance

of squatting.
40 A Look at AHS12
By Tony Federico
We give you a recap of this years Ancestral

Health Symposium in Boston.
62 Small Intestinal Bacterial Overgrowth
By Aglaee Jacob, MS, RD
How fermentation could be causing your

IBS.
Carie Green
ON THE COVER
No-Bake Pumpkin Tarts

Find the recipe in this issue, page 58.
Photo: Tammy Credicott
4 Paleo Magazine Oct/Nov 2012
I Inspire (pg 25)
See how the paleo diet, and

a love of CrossFit, helped
this former vegetarian, and
self-proclaimed Paleo Nerd,
lose weight, gain energy and
become a role model in and
out of the gym.
Contents
40
67
THE FOOD
55 Rabo Encendido By ChrisKresser.com
56
20 The Exuberant Animal
A Cuban oxtail stew, rich in gut healing gelatin. While

the name translates to tail on fire, its not very spicy.
31 Paleo Living: The Missing Link
Cuban Pork Chops By ChrisKresser.com
34 Paleo Kids
Delectable, tangy pork chops, called chuletas de puerco

in Cuba.
57 Zucchini Salad By Everyday Paleo Family Cookbook
A light, bright easy to prepare salad that is full of flavor

and goes with just about anything.
58
COLUMNS
No-Bake Pumpkin Tarts By Paleo Indulgences Cookbook
Incredibly easy variation on a traditional pumpkin pie.

Perfect for holiday celebrations.
59 Broc-cauli Chowder with Bacon By Practical Paleo
Quick, easy way to prepare, and eat, your veggies. A tasty

way to get a heaping helping of broccoli and cauliflower.
60 Garlic Topped Flank Steak Roulade By Paleo Indulgences

Impress your guests with this delicious steak that packs a big
visual impact.
61 Orange Maple Glazed Pork Chops By Paleo Slow Cooking
The chops marinate overnight, so you can just pop them in the
slow cooker in the morning on the way out the door.
37 Paleo RD
47 From the Doc
48 Paleo Body
69 Average Joe Paleo
IN EVERY ISSUE
9
Editors Note
11 The Dig
16 Research Roundup
19 Reviews
22 Business Spotlight
53 In Season
Paleo Magazine Oct/Nov 2012 5
The Healthy GF Life, LLC
dba,
Paleo Magazine
Executive Editor
Cain Credicott
Creative Director/Photographer
Publisher
Contributing Writers
www.paleomagonline.com/about-us/
contributors
Adam Farrah
Recipe Contributors
Chris Kresser Meal Plan Generator
www.chriskresser.com
Tammy Credicott
Paleo Living: The Missing Link

www.practicalpaleolithic.com
Paleo Indulgences
Graphic Designer
Jason Kremer, DC, CCSP, CSCS
Paleo Slow Cooking
Cain Credicott
Advertising
Ask the Doc

www.wellcor.net
www.growinguppaleo.com
Amy Kubal, RD
www.balancedbites.com
sales@paleomagonline.com
Q&A with the Paleo RD

www.fuelasrx.blogspot.com
Research Proofreader
Tyler Miles
Amy Kubal, RD
Research Roundup
Sara Cook
Contributing Photographers
Isaac Harrell
Joe Pier/A Visual Image
www.thehealthyglutenfreelife.com
Practical Paleo
Paleo Magazine Advisory Board

Robb Wolf
Average Joe Paleo
Nora Gedgaudas
Recipe Contributors
Amy Kubal, RD
Everyday Paleo: Family Cookbook
Aglaee Jacob, RD
www.everydaypaleo.com
Lisa Herndon
www.lisascounterculture.com
Melissa Hartwig, CISSN, RKC

Jaclyn Nadler, M.D.
Paleo Magazine
PO Box 2066
Bend, OR 97709
(541) 350-6088
www.paleomagonline.com
Oct 2012 Volume 2, Issue 5
Paleo Magazine (PP-4) is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine, 19565 Brookside
Way, Bend OR. Application to mail at Periodicals Postage Rates is Pending at Bend, OR and at additional mailing
offices. POSTMASTER: Send address changes to Paleo Magazine, PO Box 2066, Bend, OR 97709.
Paleo magazine is published bi-monthly by The Healthy GF Life, LLC dba Paleo Magazine and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Paleo Magazine or The Healthy GF Life, LLC
regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you first consult
with a qualified health care provider.
Paleo Magazine and The Healthy GF Life, LLC are not responsible for
advertiser claims. We reserve the right to refuse advertising without
explanation.
Contributors
Peggy Emch began

Adam Farrah is a popular
Tony Federico runs the
blogger and author of
popular site, FitnessInAn
is a freelance writer
studying Paleo nutrition
The Paleo Dieters Missing
EvolutionaryDirection.com,
living in Southern
and fitness in 2005. After
Link. He holds a BS in
founded the Orlando Paleo
Utah. She is a regular
watching her own health
Chemistry
Cum
Laude
from
Diet Meetup Group and
contributing reporter to
transform, she brought
the
University
of
Connecticut
is
an American College of
Utah newspapers and has
the principles into her
and
multiple
CrossFit
&
IKFF
Sports
Medicine certified
traveled the US writing
home and has since been
Kettlebell
certifications.
Health
&
Fitness Specialist.
feature magazine articles. working to define a modern
Once suffering from
His holistic approach to
She enjoys spending time
parenting theory, rooted
Ulcerative Colitis hes
exercise and diet has
kayaking, hiking and golfing
in the philosophy of our
regained his health through allowed him the opportunity
with her family in the redPaleolithic past. You can
Paleo.
to help transform the lives of
sand desert of St. George,
read more from Peggy at
www.PracticalPaleolithic.com
hundreds of people.
Utah.
www.theprimalparent.com.
Melynda Thorpe Burt
Frank Forencich is an
Lisa Herndon, the founder
internationally recognized
of Lisas Counter Culture
leader in health education
is passionate about real
and performance training. He food and loves being able
earned his B.A. at Stanford
to share her recipes and
University in human biology
techniques for creating
and neuroscience and has
nourishing and traditional
over 30 years teaching
food. She is especially
experience in martial art,
interested and skilled in
functional movement and
fermentation.
health promotion.
www.lisascounterculture.com
www.exuberantanimal.com
Aglaee Jacob is a Paleo
Liz Wolfe is a boardDietitian who specializes certified Nutritional Therapy

in digestive health, blood
Practitioner who advises
sugar and hormonal
individuals, groups and
dysregulations, weight loss
nonprofit organizations
and general health and
on good nutrition. Shes
well-being. She obtained
a Steves Club National
her Bachelors and Masters
Program Ambassador, a
degree in Nutrition from
member of the Weston A.
Laval University in Quebec
Price Foundation and a
City, Canada. You can find
Balanced Bites Nutrition
out more about her at her
Partner. In her spare time
website
she writes the
www.paleo-dietitian.com.
CaveGirlEats.com blog.
Reader Board
Helping Out
Thank you for making my life
easier!!
From Molly H. (via Facebook)
We Scream for Ice

Cream
I just made the Strawberry Banana
ice cream from the current mag
(June/July 2012) - FANTASTIC!
Thanks for that.
From Kelly (via Facebook)
Female Athlete Triad

One article in your magazine that
caught my attention was the I
Inspire interview of Kim Ludeman.
When she was asked if eating Paleo
affected her hormone levels, she
responded that she lost her cycle for
6 months - this was not construed as
being a negative or positive. I think
a condition that active women need
to become more aware of is Female
Athlete Triad. This phenomenon
often occurs when women experience
a caloric deficit, typically due to
not eating enough to fuel the body
during intense athletic activities...
Loss of a period due to inadequate
caloric intake can mean a drop in
estrogen, thereby setting women
up for bone loss.
From Susan W., PT, WCS.
(via email)
Editors Note:
We forwarded this email to Stefani
Ruper from PaleoForWomen.com.
Stefani holds a BA in Biochemistry
from Dartmouth, is a certified Eating
Disorder Counselor and is currently
pursuing a certification as a Functional
Diagnostic Nutritionist. This is her
response.
Female Athlete Triad is an important
phenomenon, and very real for many

women. Whenever the body detects a
starvation, through decreased caloric
input, or through increased caloric
output, the first system that it shuts
down is reproduction. This can lead to
all sorts of hormone dysregulation, as
you pointed out. Other examples aside
from bone loss include acne, decreased
sex drive, insomnia, and mental health
disturbances. If you experience any
of these symptoms concurrently with
amenorrhea, it is definitely worth
investigating your caloric intake.
Two other pieces are relevant to the
puzzle, however, hence the name
triad. For one: a body fat level lower
than a womans brain is wired for can
trigger a starvation response. This can
occur anywhere between 15% and 25%
body fat, depending on the woman and
her genetic wiring. The final factor
is psychological stress. Stress all by
itself can cause a woman to lose her
reproductive abilities. When coupled
with low body fat, strenuous exercise
or excessive dieting, stress can make
the starvation response all the more
sensitive and prominent.
For more information on the
relationship between a paleo diet and
amenorrhea, I recommend starting at
a post on my own website that you can
find at http://goo.gl/Z59Ag
Sound Off
Have a comment,
suggestion, praise or
criticism you want to share?
Contact us at
soundoff@paleomagonline.com
OR
Paleo Magazine
PO Box 2066
Bend, OR 97709
From the Editor

1949-2012
On Saturday, August 18, 2012, I lost my father.

Early that morning, I received a call that he had been admitted to the hospital the night before and that things
were not looking good. I began looking at airlines to fly down to where he was, hoping that he would hang on until
my sister and I arrived. By 8:00 that evening, roughly twelve hours after being admitted to the hospital, it was over.
He was gone.
The call I received, and the final, end result, was not completely unexpected, as he had been battling some medical
issues for the last few years. Still, when it was all said and done, it seemed like it was over incredibly fast. One day all
was good. The next, our family was short one.
Inevitably, his passing, and the week spent at my mothers house working through his stuff, caused me to reflect
on his life, my life and how quickly it can all change. The bonds we have with family, and community, are extremely
important and play a significant role in how happy, content and healthy we are. These relationships are key as these
bonds help instill trust in one another, strengthen the belief we have in ourselves and help us thrive in all aspects of our
lives. I encourage each and every one of you to put at least as much time and effort into building and strengthening
the bonds you have with family and friends as you do for your diet or workouts. Preferably more. Tomorrow isnt a
guarantee, so start today.
This issue is dedicated to my dad, Bill, who, without his endless support, encouragement and love, I wouldnt be
who, or where, I am today.
Cain
The Dig
Word on the Street

WOD at Home is a new
subscription-based website
designed to provide members
with daily WODS (Workout Of
the Day), saving you time and
money.
The idea behind the site is to
give daily direction, focus and
to provide workouts that are
appropriate for beginners as
well as seasoned CrossFitters.
All thats required is a
membership and three pieces
of equipment - a pullup bar,
barbell with some weights and
a kettlebell.
Each workout includes
movement and mobility
movements to prep for the
actual WOD, a dynamic warmup, skill/strength work, the
WOD, cool-down, how to
scale the movements to your
fitness level and links to howto videos.
There are three different
subscription levels available:
3-month, 12-month and
lifetime. They range in price
from $29.97 (3-month @
$9.99/mo) to $200 (lifetime).
At about $0.16/workout, the
price is extremely reasonable
and pretty much squashes
the But the gyms too
expensive! excuse.
www.wodathome.com
This whole idea of everything in moderation

helps people rationalize what they do to
themselves. Is health your #1 priority or not?
Nora Gedgaudas, (@NoraGedgaudas) reminding us that a moderate amount of
crap is still crap
Go outside.
Whole9, (@whole9life) short, sweet, seemingly simple advice thats ignored by way
too many of us
According to brain scans sugar is as addictive

as cocaine.
Ashley Tudor (@ashleytudor) on yet another reason you should be avoiding sugar
There is no secret. Stop looking for one.
Jason Seib (@jasonseib) reminding us that there is no substitution for hard work,
focus and dedication
If you dont like climbing that ladder, then you need

to build your own and be on top of it.
Erwan Le Corre, (@Erwan_Le_Corre) on the importance of continually striving
for, and building up, your dreams
Health, mental and physical, and not appearance, is what

matters the most.
Aglaee, Jacob, The Paleo Dietitian, (facebook.com/aglaeethepaleodietitian)
reminding us of the most important reason to take care of ourselves
Were taking on more than we can reasonably

process. Were doing more and experiencing
less.
Mark Sisson, (www.marksdailyapple.com), on the detrimental effects of our
modern, fast-paced lives and the importance of slowing down
The Dig
This
Thanksgiving,
give one of
these alternative
cooking
methods a
try with your
turkey. Who
knows, you
might find a
new favorite
way to prepare
that special
holiday bird!
Remember:
follow the manufacturers directions
when cooking and make sure the turkey
is fully cooked prior to eating (minimum
internal temp of 165oF at thickest part of
the breast).
Gas Grill If your grill has one large
burner, create indirect heat by putting
a pan of water under the grate. Put the
bird in a roasting pan on top of the grill.
For two or three burners, simply turn off
one of the burners and place the turkey
in that area to keep it away from the
flame.
Charcoal Grill Using charcoal
is a much more involved process than
using gas. Key points are to make sure
the turkey is completely thawed and
not stuffed, keep the turkey away from
indirect heat, use a thermometer to keep
an eye on the air temp inside the grill,
use a drip pan to create moist heat for
cooking and replenish charcoal every
hour as needed to maintain a consistent
temp of 225o to 300oF.
Smoker Turkeys can be successfully
cooked in electric, gas or charcoal
smokers. Let the smoker reach an
internal temp of 225o to 300oF, then
quickly place the turkey on the smoker
rack and close it. As with the charcoal
grill, keep an eye on it and replenish
briquets as needed to maintain a steady
cooking temp.
For more details on these methods, as
well as additional methods, visit the
USDA Poultry Preparation page at
http://goo.gl/u6lCV
The Dig
VivoBarefoot Dharma
Semi-Formal Shoes for Healthy Feet
By: Ben Hirshberg
Three years after the release of Christopher

McDougalls book, Born To Run, its now
common to see minimalist shoes on the
track, in the gym, on the trail, and even in
casual dress situations. However one area that
has lagged behind the others in the minimalist
market is shoes appropriate for the office or other semiformal situations. For a while many people resorted to using a
Sharpie to black out the yellow Vibram logo on their black FiveFingers KSOs so they had a minimal shoe they could wear to
work. Recently, a few dressier minimalist options have popped up including my personal favorite: the VivoBarefoot Dharma.
VivoBarefoot is an offshoot of the footwear company Terra Plana, and was ahead of the Born to Run and Vibram FiveFingers
wave, releasing their first minimalist shoe in 2003. They are well known for constructing their shoes with environmentally friendly
materials and doing business in a socially conscious fashion. The Dharma debuted three years ago as VivoBarefoots first semiformal offering.
The look of the Dharma is not nearly as striking as many of the minimalist shoes on the market. The toe box doesnt look
like it belongs on a clown shoe, the leather looks professional, and there are certainly no toes. Although they would probably be a
stretch to wear with a suit, the Dharma blends in for most situations that require more than casual attire.
The Dharma is the most comfortable dress shoe I have ever worn, and the runner up isnt even close. The ultra-thin 3mm
puncture resistant sole allows the twenty thousand nerve endings in our feet to provide sensory feedback to the brain, resulting in
greater ground feel and proprioception. Because the Dharma is completely flat, they do not adversely affect posture or cause an
unnatural shortening of the Achilles, which is the case with shoes that have a heel. While the toe box doesnt look ridiculous, it is
wide enough to allow most everyones toes to splay. This helps alleviate and prevent foot deformation caused by excessively narrow
shoes, as well as strengthening the toe muscles which are often dormant in traditional footwear. The Dharma doesnt have any
arch support or stability control features; instead forcing the foots natural arch and other smaller muscles to strengthen.
VivoBarefoot crafts well made, durable shoes and the Dharma is no exception. The price is a bit steep, retailing for $130,
although better deals can be found by shopping around online. Overall, the VivoBarefoot Dharma is an exceptional semi-formal
shoe for those who favor less under their feet.
A Step Back
500,000
Years Ago
Evidence suggests humans in northern

climates were putting insulation on their feet.
40,000 - 26,000
Years Ago
Footwear that offered both support and

protection started being worn.
26,000
Years Ago
The anatomy of the human foot started to

change, resulting in reduced strength and size
in our little toes.
10,000
Years
Age of 75 sagebrush sandals found in Fort

Rock Cave in Lake County, Oregon.
Resources for more information

on the evolution of footwear
Erik Trinkaus, Ph.D. at Washington
University http://goo.gl/vMq6v
Fort Rock Sandals http://goo.gl/ek4Sn
The Dig
Know Your Food

Cotswold Sheep
The Cotswold sheep is a longwool breed that was first developed in the
Cotswold Hills in England, about 20 miles from the Welsh border. By the
15th Century, there was a great deal of wealth being generated thanks to the
wool from the Cotswold and that money helped pay for the exploration and
trade expansion of the British Empire in the late 1500s.
The breed was introduced to the United States around 1830 by
Christopher Dunn near Albany, New York. Like in England, breeders in the U.S. quickly realized the profit-making potential of
the Cotswolds and the breed exploded in popularity. In 1878 the American Cotswold Record Association was established and by
1879 it was the most popular breed in the U.S. Unfortunately, due to successful crossbreeding and a lack of demand for purebreds,
as they were thought to take too long to reach market weight, they almost reached extinction by the middle of the 1900s.
Thankfully, the breed has seen a renewed interest in the last twenty years, mostly due to wool crafters.
Cotswold are large, with ewes weighing up to 200 pounds and rams getting up to as much as 300 pounds. Their fleece has
a beautiful, silky sheen and grows to about 10-12 in twelve months. A characteristic of the breed is a long fleece that falls over
their face. The ewes are excellent mothers and generally have very few problems when giving birth. They are docile and known to
be very friendly. Their meat is mild in flavor with a less muttony flavor than other breeds.
They are currently listed as Threatened by the American Livestock Breeds Conservancy with fewer than 1,000 annual
registrations in the U.S. and an estimated global population of less than 5,000.
For more information on the Cotswold Sheep, or to find a producer in your area, check out the American Cotswold Record
Association (www.cotswoldsheep.us.com) or the Cotswold Breeders Association (www.cotswoldbreedersassociation.org).
The Dig
Joe Pier/A Visual Image
Mrs. United States and Paleo Magazine
On July 12, 2012, Mrs. Aquillia Q. Vang was crowned the new Mrs. United
States in Las Vegas, NV. Shannon Ford, the 2011 winner, graced the cover of
our June/July 2012 issue. Shannon did an amazing job making sure this picture
happened, with all the 2012 contestants holding their copies of Paleo Magazine.
During her term as Mrs. United States, Shannon took on the platform, 1 in 133
Raising Awareness for Celiac Disease. Diagnosed with celiac disease two years
ago, she worked hard to raise awareness of the illness.
The Mrs. United States pageant (www.mrsunitedstates.com) was founded in
1986, by Isabella Ilacqua, as a way to publicly recognize married women and
acknowledge their roles as wife, mother, homemaker and/or professional.
You can follow Shannon at her new blog, www.contemporarycavegirl.com
PORTLANDS
STONE AGE DINER

We feature a selection of tasty Paleo-friendly meals.
The HealthNut on Wheels food truck

was launched in August of 2011 by
Miguel Kristaly. Since then, he has been
busy spreading Paleo energy throughout
South Florida. According to Miguel,
the HealthNut specializes in attending
athletic events and competitions like IronMan Triathlons, marathons,
CrossFit competitions and more. Hes
currently working on finishing a 1,200
sq. ft. commercial kitchen space where
theyll be cooking Paleo meals to deliver
to local gyms on a daily basis.
The truck is primarily Paleo, with the
exception of burger/slider buns. All their
bison, sirloin, sliders and turkey comes
from US Wellness Meats
(www.grasslandbeef.com). The meats
are grass-fed, the poultry and pork is
pastured and the fish is wild-caught. The
only oils used are extra virgin olive and
coconut.
From 100% grass-fed hamburgers, other game, wild salmon and

veggie burgers... to fresh veggies, salads, soups and home-made
desserts... offering many gluten-free and non-dairy options!
The most popular dish? A vegetable

medley of fresh asparagus, broccoli, red/
yellow/orange peppers, baby zucchini,
squash, spinach, kale and shiitake
mushrooms all sauteed in coconut oil.
Served with a side of baby greens and
avocados. All topped with the protein of
your choice. Hungry yet?
Facebook http://goo.gl/uVXpX
Twitter @thehealthnut1
The Dig
Research Roundup
A collection of the latest papers and studies

High protein diets and
kidney function
This study examined the effects of a

high-protein, low carbohydrate diet on
kidney function in ill, obese individuals,
relative to a low-fat diet.
From 2003-2007, subjects
were randomly assigned to a lowcarbohydrate, high-protein diet or a
low-fat diet for two years. Subjects
kidney function was assessed via serum
creatinine, cystatin C and creatinine
clearance. Their urinary volume, albumin
levels and calcium excretion levels were
also assessed at 3, 12 and 24 months.
The results of the study indicate
that subjects consuming a high-protein
diet experienced increased levels of
serum creatinine, cystatin C, serum
urea, 24-hour urinary volume, as well
as increased creatinine clearance and
calcium excretion throughout the study.
However, no changes in bone density
or formation of kidney stones were
observed in these subjects.
Friedman AN, et al. (2012). Comparative effects of
low-carbohydrate high-protein versus low-fat diets
on the kidney [Abstract]. Clinical Journal of the
American Society of Nephrology, 7(7), 1103-11.
PMID: 22653255
Human Microbiome Project

The Human Microbiome Project
was launched in 2007. On June 14,
2012, the HMP Consortium, a group of
200 researchers from various institutions,
released 13 new studies on their 5-year
long microbiome research.
The studies released detail the
changes in vaginal microbiota that occur
during pregnancy, as well as the role of
gut flora in Crohns disease, ulcerative
colitis, esophageal cancer, atopic
dermatitis and immunodeficiency, among
others.
This new research was performed
by purifying and sequencing human
and microbial DNA from human
subjects, then identifying the genes of
bacterial ribosomal RNA, known as
16S rRNA. These genes are involved in
the production of protein and allowed

researchers to identify specific microbial
strains.
The HMP findings so far have
identified between 81 and 99 percent of
all microorganismal genera in healthy
adults and reveal that more than 10,000
microbial species occupy the human
ecosystem. Research has also revealed
that many bacterial strains perform the
same functions. Future research will
further study the effects of microbiome
composition on disease pathogenesis,
and may even spark interest in storage of
ones healthy microbiota to use later in
life when ill.
National Institutes of Health. (2012, June 13).
NIH Human Microbiome Project defines normal
bacterial makeup of the body: Genome sequencing
creates first reference data for microbes living
with healthy adults. Retrieved from http://www.
genome.gov/27549144
Vitamin D for Asthma

Relief
This study observed the relationship

between Vitamin D insufficiency and
severity of childhood asthma.
The study participants
25-hydroxyvitamin D serum levels
were taken and analyzed against their
characteristics (age, sex, BMI, Eosinophil
count, Log10IgE, IgE (kU/L), No. of
positive aeroallergen skin test results,
FVC (%), FEV1 (%), FEV1/FVC and
season of participation).
It was found that 47% of the
participants had insufficient Vitamin
D levels (<30 ng/mL) and that 17%
were Vitamin D deficient (<20 ng/mL).
Also, significant inverse correlations
between Log10 IgE, number of positive
aeroallergen skin prick test responses and
steroid use were found with Vitamin D
levels, whereas significant direct, positive
relationships between measured Vitamin
D levels and FEV1 percent predicted and
FEV1/forced vital capacity ratio were
observed.
This study suggests that Vitamin D
enhances the anti-inflammatory effects

of glucocorticoids and may be useful for
asthma treatment.
Searing DA, et al. (2010). Decreased serum
Vitamin D levels in children with asthma are
associated with increased corticosteroid use. The
Journal of Allergy and Clinical Immunology,
125(5), 995-1000. doi: 10.1016/j.jaci.2010.03.008
Coconut Water and

Diabetes
The purpose of this study was to

observe the effects of mature coconut
water (MCW) on blood glucose control
and antioxidant activity in alloxaninduced diabetic rats.
Four groups of rats were studied non-diabetic control rats, non-diabetic
rats treated with MCW, diabetic control
The Dig
rats and diabetic rats treated with MCW.
This study found that the diabetic rats
treated with MCW had lower blood
glucose levels, increased antioxidant
activity (assessed by increases in the
activity of catalase, superoxide dismutase,
glutathione peroxidase and glutathione
reductase), and decreased levels of lipid
peroxidation products
These results suggest that mature
coconut water reduced the oxidative
stress brought on by alloxan-induced
diabetes.
Preetha PP, Devi VG, Rajamohan T. (2012).
Hypoglycemic and antioxidant potential of coconut
water in experimental diabetes [Abstract]. Food &
Function, 3(7), 753-7. PMID: 22576019
Is Stretching Worthwhile?
This study aimed to review data

from 1966-2002 from various databases
and perform a meta-analysis of the
randomized trials and cohort studies
found on the benefits of stretching to
prevent injury. Three hundred sixty-one
articles were reviewed.
After performing the literature
review, researchers concluded that
stretching was not significantly
associated with a reduction in total
injuries (OR = 0.93, CI 0.78-1.11)
and similar findings were seen in the
subgroup analysis.
Researchers state that their review
suggests that stretching before or after
any workout is neither helpful nor
harmful, but that more research must
be performed to fully endorse that
recommendation.
Thacker SB, Gilchrist J, Stroup DF, Kimsey CD Jr.
(2004). The impact of stretching on sports injury
risk: a systematic review of the literature [Abstract}.
Medicine and Science in Sports and Exercise,
36(3), 371-8. PMID: 15076777
Research Roundup
compiled by Sara Cook, a
senior Dietetics major at
Purdue University (and
Paleo Magazine virtual
intern).
The Dig
1
Fridge Voyeur
A sneak peek into what some of the most prominent figures in

the Paleo community stock in their fridge.
In this issue, we were able to sneak

a peek into the fridge of one of the
most well-known figures in the paleo
community, Sarah Fragoso.
Sarah is the founder of the
ridiculously popular blog, EverydayPaleo.
com and is the best-selling author of
several paleo books - Everyday Paleo,
Paleo Pals: Jimmy and the Carrot
Rocket Ship and Everyday Paleo Family
Cookbook: Real Food for Real Life.
Oh, and did we mention shes a coach at
NorCal Strength & Conditioning, which
was voted one of Mens Health top 30
gyms in America?
Dedicated to helping families live
healthier lives, she is a true inspiration!
Various pastured, local meats take up

the bulk of Sarahs freezer. Grass-fed tri
tip, chicken thighs, pasture raised pork
sausage, pork shoulder roast, pork chops,
ground pork, beef knuckle and marrow
bones.
The beef is from a local meat
supplier and is whats left from the cow
share they participated in a few months
ago. The pork is from family friends who
raise hogs. The chicken is from a local
butcher and another local store, S&S
Produce.
2 Metagenics Fish Oils (www.
4 Home brewed Kombucha!
metagenics.com/faqs/fish-oil-faq). Sarah
and her family take these after doing a
lot of traveling and when theyre really
sore from a brutal workout.
Smoked wild caught salmon from

Trader Joes, sage and pasture raised
bacon.
Metagenics makes another

appearance, this time in the form of
EPA/DHA Liquid. Like the fish oils
in the freezer, these arent taken very
often and are reserved for when an extra
boost is needed. For every day use, Sarah
turns to the Fermented Cod Liver Oil
Butter Blend from Green Pasture (www.
greenpasture.org).
The bulk of the veggies youll find

in Sarahs fridge come from their local
CSA, GRUB (http://grubchico.org/
cooperative). If she needs to stock up
between drops, or grab something not
in the CSA box that week, she heads to
the farmers market or her favorite local
health food store, Chico Natural Foods
Cooperative.
2
6
4
3
5
7
To see more about these great products, visit the Subscribers Only section of our website and use password PaleoMagFan
The Dig
Use
LunchBots
Like a lot of parents, we send our kids to school with lunches from
home. This helps to ensure that the little ones are getting the proper
nutrition while avoiding the grain-heavy fare served in the cafeteria.
The stainless steel containers from LunchBots come in several
different layouts, making it incredibly easy to pack just about any
combination of lunches or snacks for a day at school. With beautiful
stainless steel trays, topped with bright colored lids, gone are the days of
brown paper bags and BPA-laced plastic containers. These containers are
so cool, kids are definitely no longer self-conscious about pulling out their
lunches from home. We definitely recommend you check out the highest
quality, best-looking, healthiest food containers on the planet.
www.lunchbots.com
Use
Primal Life Organics

If youre looking for natural skin care products, look no further than
Primal Life Organics. Made fresh, in small batches, when ordered, Primal
Life Organics products are made without phthalates, petrochemicals,
propylene glycol, synthetic fragrances, parabens or chemical preservatives.
They keep it simple, and amazingly effective, by using only natural, easy to
pronounce ingredients that everyone will recognize.
After using the face wash and toner products for only a short time,
our testers reported softer, clearer skin and all of them were blown away
by how good their skin felt. We were also incredibly impressed with how
well the Primal Pit Stick and the new Dirty Mouth Primal Toothpowder
worked (the favorites of our male testers).
www.primallifeorganics.com
Read
Paleo Indulgences
While we all work hard to maintain our healthy lifestyles 24/7,
lets face it, sometimes life happens. Birthday parties, holidays, special
occasions and celebrations are a part of life and, until now, made it all too
easy to derail your diet. Paleo Indulgences (Victory Belt Publishing), will
show you how easily you can enjoy these special occasions without the
stress, guilt or falling off the wagon.
This newly released cookbook contains over 85 mouth-watering,
paleo/primal-friendly recipes - all without grains, gluten, sugar, legumes
or soy! Were talking about scones, pizza crust, tarts, biscuits, crackers,
pancakes, caramels, ice cream and a whole lot more.
One of the absolute best things about Paleo Indulgences is the photo
thumbnail index at the beginning of the book that will have you drooling
in no time as you try to figure out what to make first. For us, it doesnt
really matter what you pick, youre going to love them all!
The Exuberant Animal
By: Frank Forencich
Beyond my body my veins are invisible.

Antonio Porchia, Voces, 1943
his is an exciting time to be

a Paleo enthusiast. Were at
the headwaters of a powerful cultural
movement; our ideas are robust and our
passions are intense. For most of us,
our primary curiosity begins with the
body. We wonder about our history as
Homo sapiens and we look for ways
to stay healthy in a difficult and often
hostile modern world. But what is the
nature of the body? Are we more than
just the sum total of our anatomy and
physiology? What can we really say
about the fantastic and awesome entity
that we inhabit? Here are some ideas to
get us started
the body is ancient
Conventional estimates put the

age of the human species at 250,000
years, but if we think of our human-like
hominid ancestors, that figure is more
like 6 million. But even this number is
inadequate to describe our deep roots in
biological history. Our primate lineage
is 60 million years old and mammals go
back at least 120 million years. Many
of our most important physiological
systems can be traced back hundreds of
millions of years.
the body is embedded
Contrary to the isolated vision

advanced by modern culture, the body is
deeply continuous with habitat and the
physiology of the natural world. We live
in an external milieu that is absolutely
essential for our survival. As Alan Watts
put it, it is as necessary to have air, water,
plants, insects, birds, fish and mammals
as it is to have brains, hearts, lungs and
stomachs. The former are our external
organs in the same way the latter are our
internal organs.
the body is complex
The details of anatomy and

physiology are intricate beyond our
imagination: billions of neurons, trillions
of synapses, thousands of genes and
hundreds of informational substances,
all dancing and regulating one another
in every moment of our lives. Even
the inner workings of a single cell or
membrane challenges our

powers of comprehension.
In fact, no one really
understands how the body
works.
the body is dynamic
Heraclitus was right;

just as we cant step into
the same river twice, we
cant experience the same body
twice. Not only does our physiology
change constantly, our bodies are nested
inside a dynamic social environment
which in turn is nested inside a dynamic
habitat. And of course, the body is
incredibly plastic; gene expression and
nervous system structure change with
training and experience. We literally
become what we do.
the body is rhythmic
Not only is the body constantly

changing, its structure and function
waxes and wanes in continuous
oscillation. Our bodies follow the beat
of habitat: sunlight, seasons and climate.
Our pulse, our breath, hormone levels,
appetite, energy and rest and are just the
beginning. Even our cognition and spirit
follows a rhythmic cycle of rise and fall.
the body is social
We are hyper-social primates; our

bodies are massively interconnected
and permeable to social influence. Our
brains are social organs that work
best in conversation with others; we
crave attachment. Our experience
with others is mediated by a powerful
resonance system that responds to the
non-verbal presence and behavior of
others. Ultimately, our social nature is
profoundly physical.
the body is individual
No two are exactly alike. Even small

differences in genetic heritage, pre-natal
environment, personal history, training,
biochemistry, diet, and disposition can
add up to huge differences in the way we
respond to training and the world around
us. It is folly to assume that any one diet,
training program or medical procedure
will work for everyone.
the body is subtle
Far more than a biochemical and

biomechanical machine, the body
responds, not just to the mechanical
forces of physical training and
environment, but also to the meanings
that live in our stories and narratives.
Placebo and nocebos are everywhere;
our interpretation of the world actually
shapes our tissue. To an astonishing
degree, the stories that we tell about our
lives determine our state of health.
the body is robust
When pressured by the urgency

of survival, the body is capable of
withstanding astonishing levels of injury,
stress and disease. Adventure stories
from every age demonstrate our ability to
survive famine, dehydration, long winters,
disease, isolation, trauma and predation.
The body is far more resilient than we
realize. It constantly heals itself and can
tap into deep reserves of psycho-physical
energy, especially when powered by a
sense of meaning and purpose.
the body is temporary
And finally, theres one remaining

quality most of us would prefer to ignore.
That is, our bodies survive for only a brief
flicker of time. Once we pass the peak
of youthful vitality, the bodys systems
break down a little bit more with each
passing day. No amount of training,
dieting or meditation will change this
basic fact. The Buddha had it right: its
all impermanent. Get used to it.
Paleo Indulgences
Over 85 paleo/primal friendly recipes made with
real, whole foods and no added cane sugars!
Paleo Indulgences helps you curb cravings for
treats without completely undoing your progress.
Life is about balance, and lets face it - special
occasions happen, holidays happen, celebrations
happen. These paleo-friendly versions of your
favorite off-limits treats offer tasty alternatives to
help satisfy cravings without eating gluten-filled,
sugar-laden, processed junk.
Giving in to your primal cravings has never been
easier!
Available in bookstores now

(Also on Amazon.com)
Go Getters
My body feels so much better. My
energy levels are steady and I never crave
sugar. I just finished a 3 hour bike ride
today at a steady tempo with only one
banana. That was at least 1500 calories
that I burned and only took in less than
100. I could not have done that 3 months
ago because my body hadnt learned to
effectively burn that (inexhaustible) energy
source called fat. Now it has because I have
trained well and eaten well. Im a believer.
-Scott, age 33, extreme athlete and
Intro to Paleo Eating class participant
ith over 2,000 years of history,

Traditional Chinese medicine
(TCM), is often considered to be one
of the most ancient systems of health
and healing that is still practiced today.
Encompassing a variety of therapies,
such as acupuncture, herbal medicine,
exercise, massage and diet, TCM is truly
holistic in terms of its approach. So,
what happens when you take TCM and
combine it with the original diet and
lifestyle program? You get, in a word,
Elie.
Elie Cole discovered her passion
for the healing arts while living in
Costa Rica. She later returned to the
States to study at the International

Professional School of Bodywork in San
Diego. After graduation, she opened a
massage therapy practice and operated it
successfully while training for a Masters
of Science of Traditional Oriental
Medicine from the Pacific College of
Oriental Medicine.
After completing her studies, Elie
founded Nourishing Medicine Inc., a
TCM practice in Portland Oregon. Her
services included Chinese herbal therapy,
acupuncture, qigong (a form of exercise
centered around meditative movements
and breathing) as well as nutrition from
the TCM perspective (in TCM, all foods
are either Yin or Yang, and the goal
of therapy is to strike a balance between
these two elemental natures).
After discovering Paleo however,
Elie became convinced that eating like
Elie enjoys teaching a number of different classes, all aimed at helping people in their
journey to better health. Check out her website for more info on her Intro to Paleo Eating
Class: A New Way of Life, Sweet Tooth, Fat Truth: Overcoming Sugar Addiction and more!
our hunter-gatherer Paleolithic ancestors

offered her another way to positively
impact the health of her clients. She
decided to incorporate Paleo into her
TCM Practice and began offering classes
to teach people the basics of Paleo
eating. Understanding that an effective
way to reach peoples minds is through
their stomachs, Elie prepares a Paleo
dinner and dessert for all of her class
participants. With their appetite for
delicious food sated, she then takes them
on an exploration of the benefits of the
Paleo lifestyle. In addition to optimizing
their bodys metabolism for weight loss,
energy, and mental and physical well
being, participants learn about the ways
that they can also avoid the diseases
and health problems that result from
consuming the standard American diet.
Elies introduction to Paleo is
literally just the beginning, however, as
all class participants are automatically
signed up for a 30 day Primal
Challenge. Although participants
receive both email and phone support
throughout their first 30 days, Elie
encourages additional accountability and
adherence by advising that participants
take the challenge with the person they
live with and eat with, regardless of
whether this is a spouse, partner, or just a
hapless room-mate!
Graduates of Elies Paleo class
and Primal challenge have reported
benefits such as weight loss, reductions
in orthopedic pain, elimination of sugar
cravings, and the ability to reduce or
stop medications for asthma and high
blood pressure. Some have become fat
adapted beasts who no longer need to
constantly snack on carbs to sustain their
energy levels and others have found that
their irritable bowel symptoms have

become less severe.
For those who arent ready to dive
into Paleo, but who may want to start
on the process of improving their diet,
Elie also offers a class called Sweet
Tooth, Fat Truth: Overcoming Sugar
Addiction. In this session, low-fat
weight loss diets are debunked and
participants are educated on the benefits
of healthy fats, ways to break sugar
addictions, and healthy ways to lose
weight. Elie has even created a poster
called Achieving Wellness By Using
Healthy Fats In Your Kitchen that
outlines how to properly cook with, store,
and select sources of dietary fat.
If you live in the Pacific Northwest,
and are interested in attending one of
Elies Paleo workshops, you can visit
her website at NourishingMedicine.
com/classes to see when the next class is
scheduled.
If you would like a copy of Elies
poster, Achieving Wellness By Using
Healthy Fats In Your Kitchen, you can
purchase them directly at
http://goo.gl/SCvln
Subscribe Today
Dont miss a thing!

Subscribe to Paleo magazine and get 1-year of
the best information on living a paleo diet and
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You guys did a FANTASTIC job

with this thing! I love it!!!
Just received my first issue. Read it,
re-read it, then
re-read it again. Awesome!
Got mine...LOVE IT!!!!!!!!!!!
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Nourishing Medicine
1616 SE Bybee Blvd.
Portland, OR 97202
www.nourishingmedicine.com
elie@nourishingmedicine.com
www.facebook.com/nourishingmedicine
This mag is really good.

Got the magazine in the mail yesterday and
immediately read it cover to cover! Its
beautifully put together and full of great stuff.
Cant wait for the next issue!
Love, love, love the mag guys!
www.paleomagonline.com/subscribe
I Inspire
Go Getters
Carie Green is a mother of two young

boys and a self-labeled Paleo nerd. After
being a vegetarian for several years, she
found the Paleo diet through her local
CrossFit and hasnt looked back since.
After working out for about a
month at her local CrossFit, Carie asked
her trainer, What can I do about this?
(as she was grabbing onto the giant fat
roll around her tummy). Expecting him
to get up and show her some highly
technical CrossFit move they had yet
to do in a class, she was actually a bit
disappointed when he looked at her and
said, You have to stop eating grains,
dairy, soy and sugar and start eating
meat, nutritionally dense carbs and fat.
Having been a vegetarian for the
previous four years, being told she
needed to basically reverse how she was
eating was tough. For me, the most
challenging part of changing from a
vegetarian diet to Paleo was getting my
head around eating animals again. I
really struggled with that. Fortunately,
my coach was also vegetarian, actually,
vegan, for a very long time prior to
changing to Paleo himself. He got me
pointed in the direction of grass-fed
cows, pastured chickens, etc. I took
it from there and the more I learned,
the more I realized we, the Paleo
community, are not that different from
the vegetarian/vegan community in that
the proper, humane care and feeding of
the animals is really important to us.
Carie had also, long ago, made
the decision that she was not going to
let anyone tell her how to eat and she
admits this helped add to her initial
negative feelings about trying this whole
paleo thing. Ironically enough, when she
had first decided to start looking for a
CrossFit box in her area she had found
two. One had a heavy focus on nutrition
and the other didnt.
Continued next page
Go Getters
Resources
Continued from page 25
At the time it was a no-brainer for her
and she wasted no time picking the
box that wasnt necessarily focused on
getting her to change her dietary habits.
Looking back, she says, Fortunately for
me the other gym ultimately did not
work with my schedule so I ended up at
the gym that I just knew was going to
make me change the way I eat, but I was
determined to not let them. It didnt
take her long to realize however that only
a month into CrossFit she was already
seeing results and feeling better than she
had in years. Seeing these initial results
so quickly made her want to see more
changes, so she signed up for a 30-day
Paleo Challenge.
While Carie initially thought
this challenge was going to be a waste
of time, logging her food in some
ridiculous spreadsheet and basically
being miserable for the next 30 days,
she quickly realized she was more ready
than she thought shed be. Actually, if I
am being honest, I was excited. So much
so, that I started a week earlier than we
agreed. For the next 30 days she logged
her food and turned it in for review every
couple of days. The month was a bit
of a blur during which time she upped
her protein, upped her fat then lowered
her fat. She ate more veggies, laid off
the nut butters, limited her fruit, drank
more water, upped her protein even more
and ate even more veggies. One of her
biggest hurdles? Sugar! Sugar in the
form of fruit and sweet potatoes and/or
yams on nonworkout days. Limiting
fruit (which is NOT easy in the summer)
and sweet potatoes to post work out
really helped with my weight loss goals. I
can certainly tell when I have been a bit
too indulgent.
And while the diet side of things
seemed challenging at times as she
worked to get everything dialed in, she
knew she was on to something when she
started hitting some personal records
with her weight training a couple weeks
in. And, when day 30 finally arrived, it
was all worth it. I was down ten pounds
and lost a bunch of inches everywhere.
I pulled on my old jeans and they fit

wonderfully! I felt amazing. I was
hooked!
Since then, Carie has had some
blood work done and everything,
including the three extras Robb Wolf
says to ask for (LDL particle size,
Glycated hemoglobin (Hba1c or just
A1C) and C-reactive protein), is perfect.
Seeing these positive changes was very
important to her, as she had previously
had some elevated test results and has a
family history of poor eating and heart
disease.
As a result of all these positive
changes, Carie has jumped in with both
feet. Over the past year and a half or
so, since my first 30 days of Paleo, I have
somewhat geeked out. I have attended
a Whole9 workshop, a Balanced Bites
class, and a nutrition class with Jason
Seib. I read all the blogs, listen to all
the podcasts, read a bunch of books, but
what really turned the page for me was
the day that same trainer, you know, the
guy I was not going to let change me,
told me he was proud of me for the role
model I have become in the gym.
Carie is now an Admin for the CF
boxs Facebook Nutrition page, which
is focused on answering questions,
providing recommendations and sharing
recipes. Shes a moderator for the new
Whole 30 Forum, responsible for six
of the 20 or so categories, and is also
a moderator for the 21 Day Sugar
Detox, powered by Diane Sanfilippo of
Balanced Bites.
What started as nothing more than
a dietary challenge has turned into an
enormous part of Caries life. I love
seeing people meet their goals in the
gym. I love the feedback I get from
someone Ive helped. I love hearing
about people getting off meds. I love
stories of people successfully influencing
their parents to change their diet and I
love, love, love the joy of a mother when
she gets her family to thrive by eating
real food. I realize I am not changing
the world, but I do believe we can eat an
elephant, one bite at a time, and, little by
little I am helping, one bite at a time.
The Paleo Solution

by Robb Wolf
One of the best books available on

the paleo diet. Learn how simple
nutrition, exercise and a few lifestyle
changes can radically improve your
appearance, health and longevity.
Order online at Amazon.com
CrossFit
Forging Elite Fitness
The CrossFit program is designed

for universal scalability making
it the perfect application for any
committed individual regardless of
experience.
www.crossfit.com
Find a box http://map.crossfit.com/
30-Day Challenge Support

Whole30
Designed to give you a nutritional

reset and help you restore a healthy
metabolism, heal your digestive
tract, calm systemic inflammation
and put an end to unhealthy
cravings, habits and relationships
with food.
http://whole9life.com/category/
whole-30/
21 Day Sugar Detox
This program is made for those

of you who may be struggling with
sugar and carb cravings, are looking
to hit a reset button or just feel you
could benefit from getting the sugar
and junk out of your life to just feel
better!
http://balancedbites.com/sugardetox
Contact Carie
cariesdestiny@yahoo.com
Please feel free to share your stories,

words of encouragement or ask
questions!
PALEO:
EAt grEAt...fEEL grEAt...
CHECK OUT CINDYS

EAT GREAT, FEEL GREAT VIDEO SERIES!
Eat Great,
Feel Great
Video
Series
Personal Chef Cindy AnsChutz, of Cindys Table, is transforming common

dietary practices up and down the East Coast. Specializing in Paleo cooking,
Cindy provides not only in-house chef services in Connecticut, she offers
recipes, cooking shows, access to her Paleo-focused blog and meal planning tips
through her website. Learn more about the efforts of Cindys Table and benefits
of a Paleo diet by subscribing to her newsletter and following her on Facebook at
Entertaining Paleo. Check out her calendar as she may be providing a cooking
demonstration near you!
VISIT WWW.CINDYSTABLE.COM FOR MORE PALEO RECIPES & VIDEOS,

& TO SIGN UP FOR A MONTHLY NEWSLETTER FILLED WITH GREAT PALEO RECIPES
What can you expect to find on www.CindysTable.com?

A wealth of wholesome, Paleo-focused recipes alongside mouth-watering photos of
the final product
An engaging, informative and helpful video series
Creative Corner, where you can access cooking tips and ideas on meal planning
and entertaining
Information about her Italian-style, family-inspired cookbook
Access to her several blogs, plus links to the Cindys Table Facebook pages and
Twitter feed
Cindys Table is more than a website.

Its a place for people to commune over the common theme of cooking, eating well and feeling great.
Join the family by visiting www.CindysTable.com.
Video Production By:
Entertaining
Paleo on Facebook
The Benefits of Squatting

By:Melynda Burt
For nurse practitioner Meg Tolbert,

advising medical patients with chronic
constipation is all in a days work. At
Stanford Universitys Pelvic Floor Clinic,
Tolbert says she has learned the absolute
and critical importance of instructing
patients about the age-old practice of
squatting.
And though the idea of squatting
to go potty may seem primal to some, to
others it has become a common-sense
solution to the frustrations associated
with constipation and chronic outlet
obstruction.
As was the case with Judy Edwards
of St. George, Utah. Answering as
Mom to seven and Grandma to 21
grandchildren, Judy set out to make
some changes to her lifestyle. For most
of her adult life, she had struggled with
the discomfort of constipation and
The Squatty Potty a stool that would

effectively help Judy eliminate and store
discretely under the toilet. The Edwards
family became immersed in researching
colon alignment studies, interviewing
doctors and nurses, visiting with pelvic
floor and alignment specialists, and
talking with natural health experts. Their
goal was to find the perfect height and
position that would result in maximum
relief for Judy.
Before indoor plumbing and
porcelain bathroom fixtures became
luxuries of Western civilization, we were
all squatters, says Squatty Potty owner
and designer Bill Edwards. Our goal
has been to help families like ours find
solutions to both common and chronic
colon issues and we feel we have found a
really wonderful solution.
Edwards has been researching
and working with medical experts to
produce various sizes and styles of
Squatty Potty Stools for a line he is now
making available to the general consumer
population. Weve had such a demand
for these stools, Edwards says. People
seem to really like its functionality as
well as convenient design that wraps the
toilet and can be tucked out of the way
when not in use.
According to Tolbert, there are
scientifically substantial reasons for
assuming a squatting position. Each day
hemorrhoids.
But the idea
of remaining
active and
keeping
up with
the Edwards
growing family
prompted her
to make some
health-conscious
changes. Thats when she received some
life-changing advice: to improve her
digestive health and assist in overcoming
constipation, she was encouraged to
elevate her feet while sitting at the toilet.
Essentially, she was taught to lift
her feet to simulate
the bodys natural
squatting position.
With the help of her
husband Bill and son
Bobby, Judy began
gathering boxes,
stools and canisters
to serve as platforms
to rest her feet
while eliminating.
Immediately she
started noticing
benefits.
Thats when
Bobby came up with Some experts believe the anorectal angle increases with squatting,
the idea of designing
allowing for the easier passage of stool. http://goo.gl/yZhZ2
is useful in that it helps decrease

the vector of pressure for women
in these sensitive years.
Tolbert says by the time a
patient walks into the Stanford
Pelvic Floor Clinic, he or she has
been suffering for years with the
inability pass stool effectively and
efficiently. Tolbert explains that
squatting on the floor cannot be
recommended for sanitary reasons,
so to gain the same anorectal
angle, the use of a stool is the next
best thing.
The Edwards family (l) Bill, Judy and Bobby
When patients have
creators of The Squatty Potty, a stool to help
disorders in the pelvic area or
simulate squatting.
other bowel/rectal disorders that
may require surgery, we have to
at the Pelvic Floor Clinic, Tolbert sees
help them commit to a lifetime
patients who have been diagnosed with
of dietary changes and proper toileting
pelvic floor dysfunction and/or outlet
posture, Tolbert says. If they do not
obstruction.
make these changes, they will inevitably
Referring to x-ray defecography,
be back with recurrence and exacerbated
Tolbert explains that squatting ensures
symptoms.
that the knee-hip angle positions the
anorectal angle into an alignment that is
the most effective for bowel evacuation.
The alignment of the anorectal angle
that is accomplished from obtaining a
squatting position permits an effective
and necessary bowel evacuation, she
says. It is important to realize that
the toilet is not necessarily equivalent
to efficiency and what is best for our
medical health.
At the Stanford Pelvic Floor
Clinic, Tolbert and her colleagues deal
exclusively with patients that are either
constipated, have fecal incontinence or
may be surgical candidates. Our job is
to teach our patients to squat, or get into
a toileting position that most effectively
mimics the squatting position, she says.
Southern Utah OBGYN Dr. Craig
Astle refers many of his female patients
to the Squatty Potty. Not only is this
stool is convenient, it just makes sense,
he says.
Dr. Astle says that during
menopause, many women experience
issues like tissue weakening, pelvic
prolapse, hemorrhoids, chronic
constipation, and other circumstances
that lead to rectal discomfort. Any time
you bare down with excess pressure,
you threaten both internal and external
injury, he says. The Squatty Potty stool
Squatting at home
The Squatty Potty was
developed by the Edwards
family (l), and was designed to
be comfortable, convenient and
effective. Its incredibly sturdy
and easily stored at the base of
the toilet to prevent clutter of
the bathroom.
The company, started in 2010,
now ships between 600700 stools each month and
has shipped to customers
throughout the United States,
as well as other countries,
including; England, Germany,
France, New Zealand, Denmark,
Australia and Canada.
They currently offer three
different stools in their product
line; White Wooden Stool,
Plastic Stool and Bamboo Stool.
You can find more info at
www.squattypotty.com
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By: Adam Farrah
Finding The Off Button
ange
Paleo Living: The Missing Link
Im absolutely thrilled to be able

to contribute this new column to Paleo
Magazine. In my personal experience,
lifestyle is the factor that has been the most
influential - and elusive and enigmatic - in
my quest for physical, mental and spiritual
health. Its an exciting topic and one that I
believe will continue to grow and evolve.
I honestly believe that were at the
dawn of an incredible new age of health,
prosperity and major positive change.
Many of the great modern thinkers Eckhart Tolle, Seth Godin, Caroline Myss
- have described this in detail in their talks
and writing and Im really just echoing
their optimism.
But, the new world is not without
challenges, pitfalls and obstacles for us
to overcome. In fact, its wrought with
paradox.
Using myself as an example, Im
able to live the lifestyle I want - one
I continue to design and refine every
aspect of - because of the internet and
the incredible leverage it gives me and
the knowledge it allows me to access. I
can work from home on a schedule that
suits my body and my energy at any
given time. Plus, all my time is devoted
to exploring and contributing to topics
and communities I love. And, I no
tage
longer have to endure the tyranny of that

Monday - Friday, 9-5 mess. Not a bad
deal.
And Yet...
And yet, all this freedom and
connection comes with a price. The
freedom to work from home at any time
can easily turn into the obligation - or
compulsion - to work all the time. There
are virtually no limits on how much you
can work or how much you can read,
learn, interact, etc. It can go on 24/7 and
still you wont have even scratched the
surface.
And so, we come to a point where
we need to learn, grow and adapt so we
can enjoy the benefits of technology
while limiting the negative effects. Ive
come to view heavy duty computer and
internet-related work as similar to high
intensity exercise - its great in limited
and precisely controlled doses, but leap
into it in an uncontrolled way and youll
suffer sooner or later.
The Evolution of the Human

Species...
I think were at a point where we
have to evolve and adapt to a new and
very unfamiliar world. As always, its
survival of the fittest and in this new
world, the fittest will be those who can

negotiate a healthy relationship with
technology and use it to their advantage
without getting consumed or having
their mental or physical health destroyed
by it.
I believe the rapid expansion and
ubiquitous availability of technology can
be thought of in the same way we might
a major climate change or a major shift
in available food. The genes of those
who were able to negotiate the new
environment would carry on and those
who could not would die off.
Wheres the Off Switch?

Ive come to see the endless chatter
of our technological age - text messages,
email, Facebook status updates, tweets
and cell phones while shopping, driving
and everything else - in a metaphorical
way.
Depending how you lean spiritually
and conceptually, you might already
be intimately familiar with the endless
chattering of the mind - the Buddhists
call it Ego.
This is what technology is doing to
most of us. I think of technology as an
external version of the same incessant,
Continued next page
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see these ancient practices, and our

return to them, as a sign of both the
often useless and even negative and
times and in the same light as our return
self-defeating dialog many of us have
to an interest in Paleo eating and living.
internally on an ongoing basis. If it goes
Were going back to the past to find our
on unchecked we can find ourselves in
way forward in an increasingly complex
places we never even wanted to go and
and confusing world. I cant see these
not even know how we got there.
ancient mind quieting practices doing
Theres a story of a Zen master
anything but growing in popularity in
where the master sends a student off to
the next few years.
a cave with the instruction: Have no
Use the Internet Consciously The
thoughts for the entire day. If youve
entire time Ive been writing this article
ever tried to even have no thoughts for
Ive been looking at a single Apple
an entire minute you
Pages window and
know how impossible
a plain grey desktop
We tend to live in an
that instruction is.
internal world where our background. I set
With practice, we
up my Mac with
thoughts have us and a separate desktop
can get more skillful
at managing our
space for writing - no
they carry us away.
thoughts and at least
desktop image and no
have thoughts rather than the thoughts other windows allowed in the space other
having us. But, for most of us still, we
than the one Im writing in. My email
tend to live in an internal world where
program is closed. When it comes time
our thoughts have us and where we get
to go online Ill go online with specific
hooked (in Pema Chodrons words) by
time limits and tasks to do while Im
our thoughts and they carry us away.
there. I believe that the online world has
I was starting to notice something
evolved over the past few years to the
more and more lately. No matter how
point where unlimited and unstructured
great of a nights sleep I had, no matter
interaction with it is very unhealthy and
how great of a mood I woke up in, no
draining for the mind, body and spirit.
matter if I had coffee, tea or nothing and
Form Tribes Ive been
no matter what I ate the night before,
tremendously influenced by the book
once I turned the computer on and
Tribes by Seth Godin. Something
started engaging with the endless mass
Im seeing happen currently online is
of digital stimulation, my pulse would
another shift - were becoming more
quicken and my thoughts would start to
and more fractionated into smaller and
race. Within as little as a half an hour
smaller tribes. A few years ago, there was
sometimes, Id be in full-on panic mode.
basically one Paleo tribe, one CrossFit
I believe the new frontier for us tribe, etc. Now tribes are becoming
as health-focused, modern, technically
smaller and smaller and organizing
oriented (or at least internet connected)
around smaller and smaller differences in
people - is to take a third path. Rather
ideas and beliefs.
than burying our heads in the sand and
I think these trends will continue
completely avoiding technology on the
and well basically return to the tribes of
one hand, or allowing ourselves to be
100-150 members so often talked about
entirely and uncontrollably consumed by
by Paleontologists. But these tribes will
it on the other, we need to interact with
be based on the relationships formed
technology and this new and incredible
by ideas and internet technologies as
world consciously.
opposed to proximity or lineage. If you
want to seriously reduce your online
Some Practical Steps for
stress, choose a few tribes very wisely and
Interacting with Technology
interact with them within groups and
Consciously...
communities and keep the larger internet
at a distance.
Meditation and Yoga Meditation
and Yoga are two practices that have
brought me incredible value. I personally
t
e
i
D
r
U
o
Y
e
V
l
o
DeV
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All We Need To Do Is Eat
Paleo Kids
By: Peggy Emch
The Paleo diet and the standard

American diet (SAD) are at enormous
odds with each other, and those who
follow the Paleo diet are equally at
odds with their doctors. This can be
particularly worrisome for pregnant
women who want to follow the advice of

their doctors but who also recognize the
value in a more traditional diet.
The Paleo diet and the SAD both
include fruits and vegetables, but that is
about all they have in common. Doctors
Food is medicine.
Have you hit a paleo plateau?

Let us help you tweak your diet for optimal health & variety
recommend that pregnant women also

eat plenty of whole grains, lean meats,
heart healthy polyunsaturated oils, and
low-fat dairy. The Paleo diet, on the
other hand, eliminates grains and instead
recommends fruits, roots, and tubers
for carbohydrates, fiber, and minerals.
Lean meats, low-fat dairy, and refined
vegetable oils are replaced with meat on
the bone with the skin and cooked in its
own juices, as well as organ meats, butter,
and coconut oil.
With such a divergence from her
doctors recommendations, a pregnant
woman may rightfully worry that the
Paleo diet misses some essential nutrients
or possibly includes some harmful extras.
But the truth is quite the contrary. The
SAD diet is lacking in essential nutrients
such as vitamins A, K, D, and many
minerals such as iron, magnesium, zinc,
plus omega-3 fatty acids, and, of course,
saturated fat.
Nutrition Data Comparison
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Meats, fruits, vegetables, nuts, and

tubers are so much more healthful than
processed and packaged foods there is
no reason to worry about the possibility
of deficiency as is evidenced by the
nutritional data of the following two
sample diets - one Paleo and one SAD.
Standard American Diet
Breakfast A bowl of raisin bran with 1
Paleo Kids
cup of 2% milk, some frozen strawberries,
and a glass of OJ.
Snack After the insulin drops, the
modern pregnant American woman pops
in at Carls Jr for a blueberry muffin;
her mouth watered for more but she
controlled the urge.
Lunch She tries to keep it healthy with a
turkey breast and cheese sandwich and a
sweetened iced tea.
Dinner Pasta with chicken breast and
tomato sauce, a slice of bread with
margarine, and a small brownie for
dessert.
According to NutritionData.com,
this 1999 calorie menu has a glycemic
load of 135. The nutrient profile is low
with Vitamin A at 35%, magnesium
70%, zinc 50%, and potassium 62%.
There is only 10% the RDA of vitamin
D. Vitamin E is barely any better
at 15%. There are only 15 grams of
saturated fat and a measly 46% of the

already low recommended amount of
cholesterol. The calcium/magnesium
ratio is about 4:1 which will lead to
magnesium deficiency.
This is the health conscious version
of the SAD. Imagine what the real
American diet looks like!
The Paleo Diet
Breakfast Two slices of bacon, two eggs
cooked in butter, a banana, and some
strawberries. This pregnant woman also
has two tsps of cod liver oil. The high fat
meal takes her all the way through lunch.
Lunch A hearty helping of wild salmon
with swiss chard sauteed in olive oil, a
cup of chicken broth, and a sweet potato
with butter.
Dinner Beef brisket with liver, sauteed
spinach in olive oil, and plantain.
This 1968 calorie menu is highly
nutritious and has a glycemic load of
only 51. The RDA of vitamin A is

1105%, much of which comes from
beta carotene. Vitamin D is at 204%,
iron is 98%, magnesium is 111% - the
calcium/magnesium ratio being just
over 1:1 in favor of magnesium, zinc is
80% which can be improved by eating
oysters one night a week, potassium
is 141%, Vitamin E is 56% which can
easily be improved by increasing olive
oil consumption or eating avocados.
Carbohydrates account for only 122
grams. Fat and cholesterol are both high
and the protein is moderate.
With the standard American diet,
which includes cereals, other processed
shelf-foods, and low-fat dairy, one
would have to take great care to fulfill
nutritional requirements. With the
Paleo diet, on the other hand, it would
be difficult not to exceed nutritional
requirements. Natural and fresh foods,
prepared using traditional methods are
replete with so many nutrients we hardly
even have to think about getting enough.
All we need to do is eat.
Q&A with the Paleo Dietitian
I had allergy testing done years ago, and was told

Im allergic to tomatoes, peanuts and wheat. What I dont
understand, is if peanuts are a legume am I allergic to all nuts
and beans? I am also wondering about almond flour I have
noticed that it gives me a headache. Thanks for your help!
Allergy tests they are both good and bad. Often youll
end up with pages listing all of the things that you are allergic
too. What some of these tests dont detail is the degree of
sensitivity you have to a given allergen. For example, the
test indicates that you are allergic to peanuts is the allergy
severe, resulting in anaphylactic shock; or do you just get an
itchy throat when you eat them? The degree of the sensitivity
is often tied to what you do and do not have a noticeable
reaction to. In the case of peanut allergies, peanuts and
peanut products are most often the main culprits in an allergic
reaction. These reactions can be very serious and deadly.
Peanuts are not truly nuts but rather are legumes, as are
beans such as black, pinto and kidney varieties. Just because
you have a reaction to peanuts does not mean that you will
have a reaction to the other legumes although you may still
be sensitive to them. Peanuts and tree nuts such as almonds,
walnuts, pecans, etc. are two separate classes and having a
peanut allergy does not mean you are also allergic to tree
nuts. Likewise, a tree nut allergy does not imply that peanuts
are going to be a problem. Almond flour is simply ground
up almonds, so should be both peanut and wheat free. You
indicated that when you eat it it gives you a headache so,
although you did not test positive for a tree nut allergy, it is
possible that you have an intolerance (not an allergy) to nuts.
The best indication as to if you can or cant tolerate a food
is to evaluate symptoms and/or how you feel after consuming
it. If things dont feel right, your best bet is to avoid the food
and products made using it regardless of what your allergy test
tells you. Sticking to a paleo diet focusing on grass fed or lean
meats, vegetables, fruits and fats primarily from coconut, olives
and avocado while limiting consumption of test identified
allergens, tree nuts, processed foods and paleo flours/
baked products will help eliminate confusion. Monitor your
symptoms and tolerance to all the foods you eat and focus on
the ones that leave you feeling best!
I have been eating paleo for 6 months and am now

pregnant. Is it safe for me to remain paleo throughout my
pregnancy? I am most concerned with getting adequate calcium
because I am not eating dairy. I have added calcium fortified
OJ although I know its not exactly paleo. I also drink almond
By: Amy Kubal MS, RD, LN, Paleo Dietitian
If you have a question for Amy, the Paleo RD, you can email
them to her at therd@paleomagonline.com
milk and eat spinach, kale and broccoli most days. Should I be
concerned?
Having a baby on board makes it extremely important to

ensure optimal nutrition. A paleo diet that focuses on whole
foods is one of the best ways to go due to its nutrient density.
Calcium is a frequently brought up topic in both paleo and
non-paleo crowds as the exclusion of dairy leaves many feeling
that something is missing. Luckily, milk and dairy products
arent the only places that calcium is found and it is possible
to get what you and your growing baby need without dairy or
calcium fortified foods, as long as your diet is well structured.
The nutrient composition of a paleo diet that is rich in
vegetables, grass fed or lean meats, healthy fats, and some
fruit not only supplies the nutrition you and your baby need,
but because it is void of processed foods, sugar, wheat/gluten,
etc., nutrient absorption is enhanced. It is also important
to note that bones are not just calcium sticks, rather they
are comprised of 50 percent protein and 50 percent minerals
(including calcium). This makes adequate protein intake very
important! Also, sufficient levels of Vitamin D and adequate
magnesium help to optimize the absorption and use of
calcium.
Regardless of what you may hear, a paleo diet is not
completely devoid of calcium. Many paleo friendly foods are
great sources. Instead of drinking fortified juices, add bone
broth to your daily meal plan. It is a great source of calcium!
Other options include canned salmon with the bones, kale,
spinach, bok choy, collards and egg shells. No, thats not a
joke! Egg shells are calcium stockpiles just pulverize them
and add to recipes, soups and broths. Staying paleo during
pregnancy is possible and healthy no bones about it!
Q
A
I love bacon! Recently I read where I shouldnt eat regular

store-bought bacon and should only eat pastured. Is this true?
Bacon its the stuff dreams are made of; it makes
everything better. There is quite a bit of controversy
surrounding the fatty strips of goodness we call bacon.
Continued next page

The one thing that everyone agrees on though, is that its
delicious. But all bacon is not created equal and quality
does matter if bacon is more than an occasional visitor in
your diet. Regular store bought bacon is questionable for
several reasons. Many brands of traditional bacon contain
additives like sugar, honey, nitrates/nitrites, and/or other
ingredients. Additionally, if Oscar Mayer, Hormel, Tyson, or
Store Brand X labels are on the package, it is likely that the
pork is a product of a factory farm and has been pumped full
of antibiotics, fed a less than optimal diet and has endured
awful living conditions. It is important to note that what the
animal ate before being butchered has a major effect on the
nutritional value and fatty acid composition of the finished
product. Also, bacon is fatty and antibiotic/pesticide residues
are stored in fat, which makes the regular stuff even more
worrisome. Organic, pastured bacon is well worth the extra
dollars, especially if you are consuming it on a regular basis.
Quality DOES matter.
On another note, relying on bacon as quality protein
source or making it an everyday staple is not something I
would advise. A few strips of bacon are great and darn tasty,
but half a pound of bacon daily is another story. Being 50%
protein and 50% fat, there are definitely better options and
variety is important too. Choose the best bacon you can
afford, use it as a condiment instead of a meal center piece
(READ: strips; not pounds), and ENJOY IT!! Everyone

knows that even vegans dream of bacon.
I recently started following the paleo diet, and during the

first couple weeks I didnt feel that great - headaches, joint aches,
stomach issues, etc. I hung in there and now feel amazing!
One of the things my friends told me to do was start drinking
homemade bone broth. I dont know if its coincidence or not, but
it seems that within a couple days of drinking it, I started to feel
better. Am I just imagining things or did the bone broth actually
help me?
The first couple weeks after making the switch to paleo

can be rough! Your body is adjusting to not having a constant
stream of carbohydrate and sugar to use for energy and is
adapting to drawing on fat to keep you fueled. Once it falls
into a groove (usually 1-3 weeks) things start to improve
significantly. Hanging tough through the first few weeks is
the ultimate challenge!
Your friends bone broth suggestion was definitely a
good one! Not only is the broth delicious, it is packed with
nutrients and has gut healing powers too! Bone broth is
made by simply boiling bones in water, anywhere from
4-40 hours. Bones from beef, bison, wild game, poultry and
even fish are all fair game! The broth that results is rich in
minerals (especially calcium, phosphorus
and magnesium the bone builders!),
vitamins, antioxidants and the amino
acids glycine and proline. Glycine and
proline play an integral role in connective
tissue and healing. Additionally, glycine
has anti-inflammatory, immune boosting
properties; plays key roles in digestive
and nervous system health; and aids in
blood sugar regulation. While proline
and glycine are not essential amino acids
(this means that your body can make
them from other amino acids), their
synthesis is not an efficient process and
getting the amino acids from the diet
helps to ensure adequate amounts are
present. An additional bone broth benefit
is its absorbability. Being liquid in form
means the body does not need to break it
down which allows for maximum nutrient
availability and use.
Looking at all the benefits of bone
broth, it is highly likely that it played a
role in making you feel awesome. Its a
nutrient powerhouse and a great addition
to any eating plan! It just might give you
Souper Powers!
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Never doubt that a small group of

thoughtful committed citizens can change the
world. Indeed, it is the only thing that ever
has.
- Margaret Mead
It was a warm mid-summer day

in Boston, and on grounds that have
been trod by presidents and politicians,
walked innumerable bare feet and five
fingered shoes. If you were to sample
the crowd, youd find an eclectic mix of
New York Times best-selling authors,
medical doctors, internet bloggers and
regular people. Well, perhaps regular
isnt the best word to describe the type
of people streaming into Harvard Laws
Wasserstein Hall. This was a crowd eager
to debate the merits of safe starch and
low carb.
This was a crowd who passionately
dissects scientific journals and
commiserates over poorly controlled
epidemiological studies (Can you
believe they said eggs are as dangerous
as cigarettes?) This was a crowd of
bacon eaters (hold the bread) who arent
afraid to gnaw the meat off a bone in
2012 Ancestral Health

Symposium
By: Tony Federico
one breath and cheer a biochemist in

the next. This was the bleeding edge
between a stone-age ax and a laser
pointer. This was the Ancestral Health
Symposium (AHS).
How it all started

AHS is the brainchild of Brent
Pottenger (medical student and relative
of Francis M. Pottenger Jr. whose work
revealed the effects of nutritionally
deficient diets in cats) and Aaron
Blaisdell Ph. D. (professor of Psychology
at UCLA), the goal of the Ancestral
Health Symposium is to foster
collaboration among scientists, healthcare
professionals as well as laypersons who
study and communicate about health
from an evolutionary perspective.
Brent Pottenger and I started
AHS out of frustration, said Blaisdell,
We attended a one-day symposium
on New Directions in Physiology

at UCLA in 2009 [and] rather than
looking at health issues from the
perspective of evolutionary mismatch,
the new directions were finding new
physiological pathways to target with
pharmaceuticals.
Dissatisfied with this approach,
they mused, Why dont we hold our
own symposium? Now into its second
iteration (the first event was held last
year in Los Angeles) their dream has
become a reality as well as a resounding
success. Tickets were sold out almost
immediately, leaving many attendees
scrambling for last minute spots.
It was no accident that Blaisdell
and Pottenger used the word ancestral
to describe their symposium. It was
a deliberate move that reflected their
decision to create an event that was
clearly focused our shared history (and
future) while remaining inclusive and
multifaceted in scope. I need to make

[it] clear that there is mismatch not
only in terms of diet and exercise, but all
aspects of modern living, including social
networks, child development, and sleep.
was addressed by Stephan

Guynet Ph.D in Digestive
Health, Inflammation and
the Metabolic Syndrome.
Attendees may have been
surprised by Chris Kressers
decision to focus on iron,
Bringing Ancestral Health to
but the implications of too
Harvard Law
much of this mineral have
broad health implications,
When asked about the differences
between AHS 11 and AHS 12, Blaisdell which he reviewed in Iron
Q&A with Paleo community leaders, Mark Sisson (l) and
Behaving Badly: The Role of
commented that the partnership with
Robb Wolf.
Iron Overload in Metabolic
the Food and Law Society, a student
Disease. Contributing a
organization founded by AHS chair
Competence: Hunter-Gatherers, 1950s
clinical perspective of the challenges
member Nathan Rosenberg, resulted in
America, and Now.)
faced by healthcare practitioners
a strong policy and law theme for this
was Grayson Wheatley, M.D. who
years event. Policy-based presentations
The Carb Controversy
shared Lessons from the Frontlines: A
like Matthew Metzgar Ph.D.s
Cardiovascular Surgeons Dilemma with
Simulating A Ban On Food Advertising,
The ongoing debate surrounding
Professional Guidelines in the Era of the
Jennifer Pomeranzs Policy Options to
the
role
of dietary carbohydrates was in
Paleo Diet and Ancestral Health.
Address the Modern Food Environment,
full swing, and based on the number of
and Danielle Purifoys Home Grown:
presentations that would fall into the
Social Health
How Food Policy Councils can Support
low carb camp, the recommendation
Urban Agriculture carried this theme
to restrict carbohydrates is seemingly
Blaisdell and Pottengers goal of
forward and presented both top down
gaining ground.
having a holistic approach to ancestral
and bottom up models for change.
The most obvious shots were fired
health was more fully realized in this
during
Andreas Eenfeldt M.D.s The
years event as evidenced by the inclusion
Diseases of Civilization
Carb
Controversy,
where he used a Star
of presentations that specifically
Wars
analogy
to
describe
the need to
addressed the oft neglected social
One of the red flags signalling our
resist
the
starchy-sweet
Dark
Side.
component.
current evolutionary mismatch is the
Long
time
low
carb
proponents
In his talk Ubuntu: A Paleolithic
prevalence of diseases of civilization.
Nora Gedgaudas (The Central
Perspective
on Human Community
During AHS 12, this issue was tackled
Importance of Fats to Our Primal Bodies:
and Health, Frank Forencich
head on and specific diseases like cancer
Making the Case for Becoming a Fat
(exuberantanimal.com) discussed the
(Eugene Fine M.Ds Dietary Insulin
Burner Instead of a Sugar Burner), Gary
the powerful
Inhibition as a
Taubes (Calories vs. Carbohydrates:
connections we
Metabolic Therapy in
We can learn from
Clearing up the Confusion over Competing
share with one
Advanced Cancer,
the past, apply our
Obesity Paradigms), and Ron Rosedale
another. In Paleo
Thomas Seyfried
M.D. (The Deeper Roots of Health and
knowledge in the
Epistemology
Ph.D.s Targeting
Diet as Told by Our Ancestors Ancestors)
and Sociology,
present, and build a
Energy Metabolism
were also on hand.
Richard Nikoley
in Brain Cancer,
better future.
Departing somewhat from the
(freetheanimal.
and Rainer Klement
usual
biochemistry-based conversations
com) challenged
Ph.D. and Dirk
about
dietary fat, Ph.D. candidate Miki
the audience to consider the evolutionary
Lemke M.D.s Is There a Role for a
Ben-Dor
looked at the subject from
implications of being tribal animals in
Paleolithic Lifestyle in the Treatment
an
archaeological
perspective and tied
the midst of an evolutionary novel social
and Prevention of Cancer?), epilepsy
the
disappearance
of ancestral elephant
environment.
(Elizabeth A. Thiele M.D. Ph.D.s
species
with
the
movements
of early
David Herring explored childhood
Dietary Therapy: Role in Epilepsy and
human
fat
hunters
in
his
presentation,
health in the context of foster care
Beyond) and diabetes (Lynda Frassetto,
Man The Fat Hunter: Animal Fat
(Kinship Foster Care as a Case Study)
M.D.s Paleolithic Diets and Diabetes
Shortage as a Driver of Human Evolution
and Peter Gray Ph. D. made a case for
Control: How Do We Think It Works?)
and Prehistory. Dan Leiberman Ph.D
allowing children more time for freewere addressed in detail.
play, arguing that the decline of play is a also struck a conciliatory tone with his
Food for thought was provided
causal factor in childhood and adolescent keynote talk What Are Humans Adapted
by Emily Deans, M.D. who offered
social disorders (The Role of Play in the
her insight in What Not To Eat for
Continued next page
Development of Social and Emotional
Good Mental Health while digestion
laid out a framework for how lifestyle

rather than single nutrients could be
examined in his presentation Paleolithic
Nutrition Facts from the Floor and
Peter Attia M.D. tried to clear up
confusion about cholesterol in his talk
The Straight Dope on Cholesterol while
polymath and Gnolls.org creator J.
Stanton wrapped his considerable mind
around the issue of hunger.

For?. He emphasized that there are
multiple Paleo diets and that we are
still evolving.
So as not to give the impression
that the entire symposium was swearing
off potatoes and white rice, Jimmy
Moore moderated a panel discussion on
safe starch that saw Paul Jaminet Ph.
D. (theperfecthealthdiet.com) suggest
that consuming ~30% of daily energy
from carbohydrates is optimal. Chris
Kresser (chriskresser.com) went on to
add that there are societies, such as the
Okinawans, that are healthy at even
higher levels of carbohydrate intake,
approaching ~85% of daily energy. In
a separate talk, Chris Masterjohn Ph.
D. presented an alternative hypothesis
for carbohydrate intolerance in
his discussion, Oxidative Stress &
Carbohydrate Intolerance: An Ancestral
Perspective.
Hard Core Science

Given that this years AHS was
Attendees enjoyed meeting the authors of

popular paleo books
held at Harvard, it only makes sense that

there would be at least a few sessions
dedicated to the hard sciences. David
Pendergrass Ph.D. may not have made
molecular biology sexy, but he did give
a thorough review of Paleo Nutrition and
the Brain and Mathieu Lalonde Ph.D.
unleashed The Kracken, definitively
proving that bacon is in fact nutritious
(although not as nutritious as liver) in
his talk Nutrient Density: Sticking to the
Essentials.
In the hopes of stimulating the
development of new scientific work,
Remko Kuipers Pharm.D., M.D., Ph.D.
Eat plants or eat the things that eat

plants?
There was no how to have a
conversation with a vegan/vegetarian
talks this year, and carnivores were out in
full force.
In her talk Little Shop of Horrors?
The Risks and Benefits of Eating Plants,
Georgia Ede M.D. challenged one
of the central assumptions of many
vegan/vegetarian diets, that plants
are innocuous and can be consumed
without risk. Instead, she gave a detailed
analysis of the many toxic compounds
found in plant foods along with the
health consequences of consuming
them. Similarly, Ph.D. candidate

Endurance Sports), and CrossFit Football
Maeln Fontes Villalba zeroed in on
creator John Welbourne (Food for
anti-nutrient (Food and Western Disease
Performance).
Beyond Nutrients: Antinutrients)
compounds found in particularly high
Where are we going?
concentration in grains, seeds, and
legumes.
The future direction of the ancestral
Plant nutrition, in the context
health movement was addressed from
of eating the things that eat plants,
several angles. In Ancestral Health in
was explored by forage expert Peter
Historical Context: From Physical Culture
Ballerstedt, Ph.D. in his
presentation The Reality
of Ruminants and Liebigs
Barrel: Examining the New
Conventional Wisdom and a
rousing sermon on grass was
delivered by Joel Salatin of
Polyface Farms.
In her talk, Meet Your
Meat: An Objective Look at a
Controversial Food, Denise
Minger of RawFoodSOS.
com pulled out her anti-bad
science ray gun and torched
The event had many Poster Presentations like this one
the notion that red meat is
put together by Whole9s Dallas & Melissa Hartwig
bad, although we should
probably start eating more
organs and bone broth. Plant foods were to the Primal Life Hamilton M. Stapell
not universally scorned, however, as Terry Ph.D. looked at the parallels between
Wahls M.D. attributed much of her
the turn of the century physical culture
inspirational recovery from MS to the
movement and that of the modern
micronutrients found in brightly colored
ancestral health movement and David
plant foods.
Sloan Wilson Ph.D. presented Creating
a Framework for Testing Hypotheses About
Physical Fitness
Optimal Diet and Social Organization
for a Healthy Lifestyle as a protocol for
Although lacking a movement
empirically testing hypotheses.
session like last years MovNat workshop,
While Robert Lustig M.D.
this years attendees could take comfort
emphasized the need to attack our
in the fact that they were at least sitting
collective health crisis through legislation
properly thanks to Esther Gokhales
(Sugar: No Ordinary Commodity) Robb
talk Restoring Our Primal Architecture
Wolf took a different approach in his
and that their facial fitness was ensured
thought provoking How Markets and
by Mike Mew B.D.S.s dictum lips
Evolution Can Revolutionize Medicine
together, teeth together, tongue on the
presentation, raising the question, Why
roof of your mouth (a statement that
havent health care costs decreased with
would make a lot more sense if you
improvements in technology?
listened to his presentation Craniofacial
The sustainability of Paleo, for both
Dystrophy: Modern Melting Faces.)
the individual, and society, has been
The needs of athletes, as well as
questioned in the mainstream press, and
everyday joes who participate in athletic
it was none other than the grandfather
events, was discussed in talks by Keith
of the movement, S. Boyd Eaton, who
Norris (Health vs Performance: Two
took on the issue head on in Long-Term
Distinct and Oftentimes, Conflicting
Paleo: What Happens if You Follow the
Wellness Goals), Jamie Scott (High
Ancestral Health Protocol for Thirty Years?
Performance Evolutionary Fitness while Alyssa Rhoden Ph.D. and Ph. D.
Using EvoBio to Optimize Training for
candidate Tess McEnulty tackled the
larger implications in Sustainability and

World Hunger from the Paleo Perspective.
Closing Thoughts
It may come as a surprise to the
general public that there wasnt a single
attendee at AHS wearing a loincloth
(although J. Stanton may have had a
bone in his hair) or wielding a club (most
wielded iPads and smartphones.
The perception that people
interested in ancestral health are
Luddites who have an inherent distaste
for technology couldnt be farther
from the truth. The ancestral health
movement isnt single minded either.
Like Darwins finches, you will find a
multitude of ideas, perspectives, and
personalities that fill a diverse set of
niches while sharing a common ancestor;
the idea that we can learn from the past,
apply our knowledge in the present, and
build a better future.
Although it harkens to what is
ancient, primal, and primitive, the
movement is growing forwards, not
backwards. Events such as AHS are an
integral part of this growth as they allow
for ideas to mix, friends to be made, and
experiences to be shared. We have a
chance to see each other for what we are,
human beings struggling to make sense
of a complicated world. As humans,
we also arent perfect. During this
years AHS there were a few technical
problems during presentations, and
there was criticism that the diversity of
ideas was not matched by a diversity in
attendees and presenters, but these are
all opportunities for future growth and
AHS 13 is going to be here before you
know it.
Looking forward, we continue to
build strong bones, powered by sleek,
lean muscles, and steered by the greatest
minds and hearts we can find.
- Aaron Blaisdell Ph.D. co-founder
of AHS
Fermentation 101
By: Lisa Herndon
Here on the west coast, summer

had a slow start this year. So summer
fruits trailed behind as well but that does
extend our salsa season! I love fermented
salsa since its easier to digest, packed
with probiotics, tastes great and goes
with practically everything!
Of course, there is the basic tomato
salsa. But other summer fruits lend
themselves to delicious salsas too. This
can be especially important if you are
not a tomato lover (I know you are out
there). If this is you, or you just want to
try something different, you need to give
watermelon salsa recipe a try.
This is a surprisingly pleasing
combination of flavors and texture. Plus
its extremely refreshing. I like to serve
it with grilled fish, but its good with just
about anything.
A few key factors to keep in mind
whenever you are creating a living food
lacto-fermented salsa:
A closed-air vessel like the Pickl-It is
required.
Top quality pesticide free ingredients
result in active cultures and a happy
tummy.
UV light matters. Protect your active
ferment from direct light to
encourage your lactic acid bacteria
to quickly convert those sugars to
lactic acid.
Dont forget to use real salt,
without the anticaking yuck. Salt
protects and feeds the ferment, plus
the slight amount left at the end of
the fermentation process lends just
the right hint of deliciousness for
your tongue.
Never use whey or vinegar, which
interferes with the fermentation
process. Be sure to add lemon or lime.
Temperature is important. Fruit
ferments quickly and is more
susceptible to undesirable bacteria,
so careful attention to temperature is
needed. If 74F or less, ferment at
room temperature for 5 to 10 hours.
If its higher than 74F then ferment
for 24 hours in the fridge with the
airlock.
And if you need another reason

to try cultured salsa, the Pickl-It
website gives us this gem:
Summer
Salsa
Tomato salsa is a great example

of how deceptively-simple foods
are loaded with powerful, beneficial
flavonoids (polyphenols), credited
with the ability to stop tumors (described
as chemopreventive activities against
carcinogenesis and mutagenesis),
reduce inflammation and serve as strong
antioxidants, slowing down aging.
Anaerobic-fermentation increases
polyphenolic antioxidant capabilities.
Lactic acid bacteria need protection
from oxygen, in order to grow, thrive
and bind a large variety of polyphenols
and anthrocyanidins. What happens
if oxygen is allowed into the anaerobic
ferment? Lactic acid bacteria are
neutralized, and along with them, a
large number of oxygen-labile nutrients
- Vitamin A, Vitamin C, Vitamin K,
tocopherol or Vitamin E and selenium

will die.
Pickl-It
The Pickl-It system simplifies the
process of making lacto-fermented
foods, eliminating the need for
whey or processed start-cultures.
Visit their website (www.pickl-it.
com) to learn more about this
product, as well as read more on
the benefits of fermented foods.
Use code PALEO and receive a
discount on your order!
Watermelon Salsa
From: Lisa Herndon
Ingredients
20 oz fresh watermelon, diced
1/3 cup cilantro, chopped
1 small red onion, chopped
2 sprigs mint, chopped
2 sprigs basil, chopped
4 TBSP lemon (or lime) juice
1/2 tsp sea salt
1/8 tsp cumin
Small amount of chopped jalapeno (optional)
Process
1. Mix ingredients in a bowl.
2. Add mixture to a 1-liter Pickl-It jar. Close lid and add the airlock with water.
o
Ferment at room temperature, covered from light, for 5-10 hours (if under 74 F). If
o
warmer than 74 F, ferment in the fridge with the airlock for 24 hours.
3. Move to the fridge to store.
Help Support Our

Troops
Fueling the Fire provides paleo-friendly care packages to the brave men
and women of the US military who are stationed overseas. 100% of every
donation received is used for only two things; purchasing items to include in
each package and shipping the packages out.
Lets all do our part to help keep them the strongest, fittest and
healthiest possible so they come home safe!
www.fuelingthefire.org
Forks Over Lies

By: Dr. Jason Kremer DC, CCSP, CSCS
I recently watched the movie Forks

Over Knives in an effort to understand
why so many have shunned meat and
animal products in favor of a plant
based diet after watching this film.
While I commend these filmmakers for
encouraging the use of a healthy diet
to prevent and treat many of todays
common health issues; overall I found
this movie to be extremely misleading.
My biggest qualm with this movie is
the way in which ALL animal products
are carelessly grouped together and
labeled as dangerous. Since when
did wild-caught salmon and grass-fed
beef become comparable to Big Macs,
ice cream, cheese pizza, and hot dogs?
While salmon and hot dogs are certainly
both high in fat, the healthy fats in
salmon have been linked to numerous
health benefits while the trans fats (and
other additives) in processed meats can
be linked to numerous health issues.
How can this movie possibly group
these products together and claim that
they have similar effects on ones health?
Likewise, cheese and organic chicken
cannot be fairly placed into the same
category - dairy and poultry are two very
different products and should be treated
as such. I do believe that dairy should
be limited in a healthy diet and that
the majority of people would honestly
feel better eating none at all; however I
whole-heartedly disagree with cutting
out all animal products.
Next on my list of grievances is the
evidence promoting the benefits of a
purely plant based diet. While I strongly
believe that plants should make up the
core of every healthy diet, the idea that
they should make up our entire diet
opens the door to an entire new realm
of health issues (hello pesticides, super
grains, and GMOs!). Considering the
fact an estimated 1 in 100 Americans
are living (most undiagnosed) with
celiac disease and the staggering link
this autoimmune disease has with heart
disease and cancer, I find it downright
dangerous that this film encourages
Americans to consume
even more wheat as
they shun all animal
products.
With that said,
I agree that replacing
the mass amounts
of processed foods,
chemicals and artificial
junk consumed on a daily
basis, with whole foods, fruits,
and vegetables could help
vast majority in losing weight
and improving overall health. Thats
just common sense! However, the
movie doesnt address the question of
what would happen if we replaced the
processed junk with fruits, vegetables,
nuts, seeds, and organic/wild eggs, meat,
and fish. Instead, they simply throw all
animal products and processed foods
into one category marked bad and
throw all plant based products into
another marked good. I firmly believe
those with the fruits, vegetables, and
organic animal products would surpass
the vegetarian group in weight loss and
overall improved health in addition
to experiencing fewer nutritional
deficiencies, increased lean mass (thus
more efficient metabolisms) and would
feel more satiated with fewer cravings.
Lastly, I have to address the mouse
study which Dr. T Colin Campbell uses
to prove that high protein diets actually
turn on cancer while low protein diets
turn it off. For the study, a group of
experimental mice were given aflatoxin,
(a powerful carcinogen) then split into
two groups to determine the role of diet
in cancer prevention and treatment. One
group (the HP or high protein group)
was fed a diet of 20% protein in the form
of casein (found in dairy) while the other
was fed only 5% protein (the LP or low
protein group). In this study, the HP
mice were shown to have an increased
risk of liver cancer while the LP group
experienced a decreased risk. However,
one very essential detail that the movie
didnt discuss (but rather showed it on an
article
snippet
about 16
minutes into
the film) is the fact
that while the HP group had higher rates
of cancer, 30 of the HP mice survived for
more than a year while only 12 of the LP
mice survived. I cant help but wonder if
those poor LP mice simply didnt survive
long enough to develop liver cancer.
Sadly Ive only skimmed the surface
of the many falsifications presented in
this film. If you or somebody you know
is considering swearing off all animal
products after watching this film, I
strongly suggest additional research
before making such drastic lifestyle
changes.
When Hippocrates stated Let food
be thy medicine. Im pretty sure he said
it with a drumstick in his hand and a
turkey on the table.
Vegan Diet Deficiencies
According to a 2009 study in the
American Journal of Clinical Nutrition,
individuals following a vegan diet can
suffer from numerous deficiencies.
These include n-3 Fatty Acids, EPA
and DHA, Vitamin D, Vitamin B-1 and
Zinc.
Maintaining good health on a purely
plant based diet, isnt as easy as
swapping meat for more veggies. If
you think you want to make the switch,
while still maintaining your paleo diet,
a good place to start is the Whole9
Paleo for Vegetarians & Vegans
Guide. http://goo.gl/uT6AY
Henna for Hair
constant exposure over the course of

decades do to our bodies? While I cant
speculate, its worthy of thought.
With that in mind, upon first
Because I was convinced that I had
noticing my own delightful greys, I was
to hide my endeavor until after Id done
incensed at myself for spending years
the deed, I made a sneaky trip to the
dying perfectly good, perfectly brown
corner store. I picked the box with the
hair. The day I was ready to stop coloring
happiest-looking woman with the most
was the day that first grey sprouted.
beautiful burgundy hair.
No, going Paleo hasnt reversed
Three hours later, my hair was red.
those lovely greys (although it may
And I was grounded.
have stopped more from cropping up).
While my first attempt at hair
Neither has drinking kombucha, taking
dye was
shots of apple
disastrous
cider vinegar,
This is the hand Ive been
both
using the
dealt, and I flat-out refuse to or
personally
No Poo
accept it gracefully.
and
method (as I
socially, I
do) religiously.
went on to dye my hair both at-home
This is the hand Ive been dealt, and I
and professionally, without regard for
flat-out refuse to accept it gracefully.
what was in those dyes, for nearly a
That said, given my commitment
decade up to today. The more I think
to additive-free body care devoid of
about it, the more I wonder at the
unnecessary chemicals, I had to consider
ubiquity of conventional hair dyes in
trying henna at least once.
many peoples lives. What could this
I began to research henna and the
By: Liz Wolfe
Note: this post is based solely on my

experience. I highly encourage you to seek
lots of information on your own before
choosing to try henna, and you must source
your henna or henna/herb blend carefully!
I was thirteen. My hair, long and
naturally chestnut brown, was totally
untouched by much more than Suave,
Vo5 and the occasional dip of Dep.
Not a grey hair in sight. So, of course,
I absolutely had to change it. What
thirteen-year-old gal doesnt want to
push the boundaries of her childhood
hair care routine?
Because the challenge of an Ogilvie
Home Perm was beyond my scope of
capability, I decided semi-permanent hair
dye would be just the thing. Hey, if I got
in trouble, at least I could say it wasnt
permanent. Perhaps that would earn me
a modicum of forgiveness.
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henna plant. The most I knew of it

was that Id gotten a very lopsided belly
tattoo during Spring Break 2002 in
Mexico that was supposed to have been
henna; other than that, I was clueless. Id
heard horror stories, but Id also heard
that red meat gives you heart disease.
You just never know.
Henna is a hearty plant, with
specific defense mechanisms (a plant
with defense mechanisms? Imagine
that!) thorns that grow on the mature
plant to keep predating animals away. It
has been used for centuries, and not just
for hair; its uses in traditional body art
are well-known, but it has also played an
important part in religious ceremonies.
The only color that pure henna
(Lawsonia Inermis) will create on the
hair is a bright coppery orange. Its the
color, the only color, that can be derived
from the pure dye of the plant itself.
There is no such thing as black henna,
blond henna, or any other henna that
claims to be a pure source of any other
color. Buyer beware! There are many
chemical additives in store-bought and
less-reputable so-called henna; so
you must know and trust your source.
(See source section for research and brand
recommendations.)
In discussing legitimate, additivefree henna hair dye of any other hue,
then, we are generally referring to a blend
of herbs and techniques. For me, mixing
the henna blend from Mountain Rose
Herbs with brewed coffee and apple
cider vinegar achieves the desired result.
And its a much desired result. Im happy
with my hairs texture, the colors staying
power, and the gradual way it fades
allows me to do root touch-ups rather
than dealing with the messy mud and
boy, is it messy down the length of my
very long hair.
Sources
Henna For Hair
www.hennaforhair.com
Mountain Rose Herbs
www.mountainroseherbs.com
LUSH
www.lushusa.com
One of 10 different Henna colors available from Mountain Rose Herbs

www.mountainroseherbs.com/learn/henna.html
But weve got to talk about the

greys. Henna doesnt penetrate the hair;
it stains it, and when youre working
with some sturdy, disobedient, uniquelytextured stark whites, theres a limit
to how much you can do with em. In
my experience, the best one can truly
do for greys is to turn them a lovely,
faint copper the mark of Lawsonia
Inermis. As long as your hair isnt too
overwhelmingly grey, this blends well in
highlight-friendly fashion; and the rest
of your hair still benefits from the hennaherb blend.
In talking to folks about using
Henna, Ive heard all kinds of opinions.
Some are horrified at the prospect, others
are intrigued, others insist Ive done it
all wrong. There seems to be a preferred
method for every enthusiast, and a
horror story from a few who were lessthan-impressed with their results. The
solution to this mixed bag of feedback?
Do your research!
Intrigued? I highly recommend
you navigate to the clearinghouse for
reputable data and research on Hennas
history, uses and techniques for making it
work, Henna for Hair, and start with the
FAQ: http://www.hennaforhair.com/faq/
index.html
The History of Henna and

Hair*
Henna in 1928
Catherine Cartwright-Jones
2004
In February, 1928, a physician
wrote a banner article
for Good Housekeeping
magazine, titled Shall
I Dye my Hair?. This
article followed a number
of toxic poisonings in
New York City caused by
hairdressers applying paraphenylenediamine dyes.
New York City passed an
amendment to the Sanitary
code in 1926 to prohibit the
use of noxious chemicals in
hair dyes and cosmetics. This
law had little effect.
The doctor stated flatly that
the only safe and effective
dye for hair was henna.
*Taken from Henna For Hair
http://www.hennaforhair.com/
history/1928dye.html
The Food
Paleo Pantry List
Courtesy of Diana Rodgers
Just getting started on Paleo? Congratulations! Heres a basic shopping list to get
you going.
Beverages: Water, electrolyte enhanced water, coconut water and herbal teas.
For those who still choose to drink alcohol, tequila is a better choice than beer or
sugary mixed drinks. Mix two shots of tequila with the juice of one lime over ice,
and top with soda water for a Robb Wolf NorCal Margarita.
Proteins: Look for grass fed meats, pasture raised eggs, free range chicken and
wild caught fish. Eggs, pork (including bacon and sausage), poultry, beef, veal,
lamb, game meats (venison, elk), fish and shellfish. Jerky and sardines are great for
snacks.
Fats for cooking: Coconut oil, ghee, butter, lard, tallow.
Vegetables: Visit your local farmers market or seek out the freshest, local
produce you can find. Cooked vegetables are easier to digest than raw. Roots and
tubers should be peeled. A basic list could include: onions, garlic, carrots, celery,
cauliflower, cucumbers, lettuce, swiss chard, kale, cabbage, mushrooms, peppers,
broccoli, sweet potatoes and winter squash.
Fruits: Go easy on the fruits and focus on berries. Avocados, tomatoes, limes and
lemons are great to have at all times.
Nuts: Just like fruits, go easy on the nuts. They contain high amounts of ome-
ga-6 fatty acids and have

anti-nutrients like phytates. Its best to soak and sprout nuts. The best choices are
macadamia nuts, cashews and hazelnuts.
Herbs & Spices: As many as you can find! Watch out for blends that may
contain fillers or MSG. Fill your cabinets with herbs and spices, and look for fresh
ones like cilantro, basil and parsley at the farmers market or store. Switch your
table and Kosher salt to sea salt.
Other Random Items: Coconut milk, chicken and beef broth, canned to-
matoes, tomato paste, capers, olives, artichoke hearts, roasted red peppers, canned
fish (tuna & sardines), almond butter and other nut butters, canned chipotles in
adobo sauce, mustard, cider vinegar, balsamic vinegar, red wine vinegar, curry paste,
coconut aminos and wheat-free tamari, almond and coconut flour, olive oil (for
salad dressing and light cooking), honey, maple syrup for occasional use in those
fun Paleo muffin recipes.
Paleo Shopping Resources

Meats
US Wellness Meats www.grasslandbeef.com
Lava Lake Lamb www.lavalakelamb.com
Black Pig Meat Company www.blackpigmeatco.com
Fats
Tropical Traditions www.tropicaltraditions.com
Kasandrinos Imports www.kasandrinos.com
The
Food
Header
Info
Paleo Sample Weekly Menu
My nutrition clients always find it helpful when starting paleo to see what a sample
week meals looks like. Please adjust portions and carbs to your specific needs. For
a more tailored daily or weekly menu, based on your personal food preferences,
check out www.personalpaleocode.com.
Monday
Breakfast Hard boiled eggs and 1/4 cantaloupe

Lunch Salad with canned wild salmon, cucumbers,
peppers, tomatoes, olive oil and lemon juice for dressing
Dinner (Out!) Burger with no bun, side of roasted
sweet potatoes and steamed broccoli
Wednesday
Breakfast Morning Paleo Smoothie (recipe link below)
Lunch Last nights leftover roasted chicken over a
green salad with fresh orange and fennel
Dinner Chicken in a curry with coconut milk, curry
powder and bok choy. Side of mashed sweet potatoes.
http://goo.gl/5DBxN
Friday
Breakfast Ham steak, sauteed spinach and onions, side

of sauerkraut
Lunch Paleo salmon salad, using last nights leftover
salmon (recipe link below*)
Dinner Paleo grass-fed beef shanks (recipe link
below**) with side salad
*http://goo.gl/wDLNB
**http://goo.gl/6jnE7
From Diana Rodgers
Tuesday
Breakfast Breakfast sausage (recipe link below*) with

one cup pineapple
Lunch Roast beef rolled up with avocado and lettuce
inside, side of sweet potato fries
Dinner Roasted chicken, sage and butternut squash
soup (recipe link below**), sauteed kale with garlic in
coconut oil
*http://goo.gl/9JPkW
**http://goo.gl/auxFY
Thursday
Breakfast Omelet with sundried tomatoes, spinach
and onion, side of bacon
Lunch Chicken Chili Soup (recipe link below)
Dinner Roasted salmon with a veggie stir fry
*http://goo.gl/wsRlb
Saturday
Breakfast Grain-free Zucchini Pancakes (recipe link
below*)
Lunch Leftover beef shanks from last night
Dinner Primal Moussaka (recipe link below**)
*http://goo.gl/becbl
**http://goo.gl/bVakz
Sunday
Brunch Eggplant Hole in the Head (from Make It
Paleo Cookbook, pg 46)
Snack Beef jerky with berries
Dinner Apple and Bacon Rosemary Pork Burgers
(recipe link below*) with Flourless Chocolate Cake
(recipe link below**)
*http://goo.gl/1uYy8
**http://goo.gl/kuYLD
We encourage you
to check out Dianas
website. Its a great
resource for anyone
exploring which foods
are right for them,
the animals and the
environment.
www.sustainabledish.com
Find out more about
The Paleo Dieters Missing

Link
by Adam Farrah
PracticalPaleolithic.com/Book
MAKE PALEO EATING AND LIVING WORK FOR YOU...
I wrote this book to act specically as a bridge for you to get to YOUR individualized diet.
This book is The Missing Link...
Adam Farrah has been blogging about functional movement
and Paleo eating and living since 2008. Once suffering from a
near fatal digestive illness, he reinvented himself, his health and
his life.
Adams goal in his writing and on his blog PracticalPaleolithic.com - is to change the conversation
about healthy eating, living and moving in our modern age.
Hes heretical, entertaining, practical and always experimenting
with new ideas that can help us live better.
Visit PracticalPaleolithic.com for more!
Adam Farrah
The Food
History
Butternut Squash
Squash were thought to have originated in Mexico and South America about 10,000 years ago. These early varieties were
originally grown for their seeds, which were thought to increase fertility. One of the most popular modern varieties, Butternut
(Cucurbita moschata) is easily recognizable in shape and color. According to an interview with Mrs. Dorothy Leggett (http://goo.
gl/1BjOh), Butternut is thought to have been developed by Charles A. Leggett from Stowe, MA during the 1940s. He crossed
a gooseneck squash with the Hubbard with the goal of producing a squash that was smaller than the Hubbard and easier to
transport than the gooseneck. Why the name Butternut? Mr. Leggett said his new variety was smooth as butter and sweet as a
nut.
Growing Them
Butternut, like all winter squash, take almost twice as long to mature as summer squash, and you need a long, warm season to
grow them. They require a good amount of space as the vines, which are typically 10-12 feet
long, can grow as long as 20 feet. They do best in bright, sunny locations and plants should
be placed four feet apart in rows six feet apart.
Why Should You Eat Them

Like other varieties of winter squash, Butternut are rich sources of
carotenes. Carotene rich veggies have displayed protective effects against
many cancers, heart disease and developing type 2 diabetes. Butternut
squash are also a great source of Vitamins C, B1 and B6, folic acid,
potassium and fiber.
Selecting & Storing*

Choose a squash with hard, deep-colored skin without blemishes or
soft spots. They should be firm and heavy for their size. The skin should
be dull.
You can store the squash at room temperature for up to one month.
Butternut squash can be damaged by cold temperatures, so you want
to store them at room temperature, where theyll keep for up to one
month. Once cut, theyll last for one to two days or you can freeze
them.
*Information taken from Harvest App, available on the App Store.
www.harvest-app.com
Recipe
Perfect for fall, this delicious butternut squash soup recipe will
fill your house with
the wonderful smells
of squash and toasted
pumpkin seeds. The
recipe makes a huge
amount and any leftovers
do very well poured into
mason jars and kept in the
freezer. http://goo.gl/auxFY
The Food
Broccoli
History
Broccoli (Brassica oleracea L. var. botrytis L.), a cultivar of wild cabbage, belongs to the same family as such nutritional
powerhouses as cabbage, cauliflower, brussels sprouts and kale. Evidence suggests the Romans may have harvested broccoli
and it remained a primarily Italian vegetable until the mid 1500s when it started making its way through France. Over the
course of the next couple hundred years, broccoli slowly made its way to England and eventually to America. Commercial
production began in the U.S. in the early 1920s.
Growing It
Broccoli does best in cooler climates, as warmer summers tend to cause the buds to open as flowers too soon. The soil
should be rich with good drainage and it will do well in either full sun or partial shade. You want to start seeds indoors
about six to seven weeks before the last frost. Space seedlings about 18-inches apart with about two to three feet between
rows. If you live in an area that gets hot in the summer, you can seed in early summer and harvest in the fall.
Why Should You Eat It

As a member of the cruciferous veggie club, broccoli is an extremely nutrient-dense vegetable. Its an excellent source
of Vitamins C, K and A, as well as fiber and folate and it contains good amounts of the carotenoids lutein, zeaxanthin and
beta-carotene. Broccoli has shown promise in its anti-cancer effects, due in large part to glucosinolates indole-3-carbinol
and sulforaphane. Studies have shown these two compounds can help ramp up the bodys production of detoxifying
enzymes, arrest the growth of breast and prostate cancer cells and
decrease the growth of HPV. Early studies suggest that to take
advantage of these benefits, you need to eat about two pounds
of broccoli per week, or as little as a couple ounces of
broccoli sprouts (due to their higher concentration of
sulforaphane).
Selecting and Storing*

Color is extremely important when
shopping for broccoli. It should be deep
sage, dark green or purplish green and, as a
general rule, the darker it is, the more antioxidants it contains. Steer clear of stalks
that bend or yellowing, as these indicate
poor quality and age.
Store broccoli in an open plastic bag in
the crisper where it will keep for about four
days. Do not wash it prior to storing. You
can blanch it and freeze it for up to a year.
At room temperature, the sugars in broccoli
convert to a fiber called lignin which can be
hard to digest.
Sprouts should have green tops and
white stalks and should smell fresh. Use within
four days of buying. Unlike broccoli, sprouts dont
freeze well.
*Information taken from Harvest App, available on the App Store.

www.harvest-app.com
The Food
Rabo Encendido
Ingredients
3 pounds oxtail, cut into 2 inch pieces
3 TBSP lard or traditional fat of choice,
divided
1 onion, chopped
1 green bell pepper, chopped into large
chunks
4 large cloves garlic, minced
1 cup beef stock
1 cup red wine or 1/4 cup cider vinegar
plus 3/4 cup additional beef stock
1 cup tomato puree
1 bay leaf
1 tsp dried thyme
1/2 tsp ground allspice
1/4 tsp ground nutmeg
3 cups carrots, cut into one-inch slices
(or any other root vegetable of choice, cut
in bite-sized cubes)
Fresh parsley, chopped, for garnish
Salt and pepper
From: ChrisKresser.com
Process
o
1. Preheat the oven to 275 F.

2. On the stovetop, heat 2 TBSP lard in your pot at just a bit higher than
medium heat. Rinse the oxtails and pat them dry with paper or cloth towel.
3. Season the oxtails with salt and pepper and add them to the hot oil. Turn
them to brown on all sides. Once browned, remove the oxtails to a plate.
4. Add the last 1 TBSP of lard to the pan and reduce the heat to medium low.
Add the onion, green pepper, and garlic. This is the Cuban sofrito, or base for
the stew. Cook these aromatics for 8 to 10 minutes, stirring often.
5. Return the oxtails to the pot and add the beef stock, wine or vinegar, tomato
sauce, bay leaf, thyme, allspice, and nutmeg. Bring to a simmer.
6. Once simmering, cover the cooking pot with its lid and place the pot in the
preheated oven. Cook for 3 hours. You could also cook this, covered, over low
heat on the stovetop for 3 hours.
7. Add the carrots or other root vegetable (peeled and cubed potatoes are often
traditionally used in Cuba). Cover the pot again, and cook it for 30 more
minutes. The oxtail meat should be fork tender. Remove the bay leaf.
8. Serve the stew hot, and garnish with the
chopped fresh parsley.
Photo: Isaac Harrell
Chuletas de Puerco
(Cuban Pork Chops)
Ingredients
Photo:
Isaac H
arrell
2 center cut pork chops, about 1lb,

bone-in or boneless
1/2 yellow onion, sliced thinly (1 cup
of slices)
3 TB orange juice, and zest of the
orange (about 1/2 an orange)
3 TB lime juice, and zest of the lime
1 TB minced garlic
1/4 cup fresh oregano or marjoram,
chopped
1/4 tsp dried cumin powder
1/4 tsp salt
8 grinds of black pepper
2 TB lard, divided
From: ChrisKresser.com
Process
1. Place pork chops in a shallow dish. Add in orange juice and zest, lime juice and
zest, garlic, oregano, cumin, salt and pepper. Mix well to cover the pork chops,
cover, and marinate in the refrigerator for 30 minutes. Turn chops halfway
through.
2. Heat 1 TBSP of lard in a skillet using just over medium heat. Shake as much
of the marinade as possible off the pork chops, but reserve all the marinade - it
will be used in a few minutes! Pat pork chops dry with towel.
3. When the fat is hot, brown the chops for 2 to 3 minutes each side. Transfer
them to a plate. If you dont achieve much browning, dont worry. They will be
covered by onions in the end anyway.
4. Add another 1 TBSP of lard to the pan and lower heat to medium/low. Add the
sliced onions to the pan and cook for about 10 minutes, stirring occasionally, until
they have softened to your liking.
5. Add all the reserved marinade to the pan and reduce heat to low. Nestle the pork
chops down into the pan. Be sure to also add any juices that have accumulated on
the plate as well. Place the lid on the pan and cook until the internal temperature
as read by a meat thermometer is 145o. For thinner 1/2 boneless chops this will
be about 6 minutes. Thicker, 1 bone-in chops, will take about 10 minutes.
6. Transfer the pork chops to a plate to rest for 5 minutes. Then, plate them up and
spoon the onions over the top.
Zucchini Salad
From: Everyday Paleo Family Cookbook
Ingredients
2 small zucchini, sliced with spiral
vegetable slicer or a julienne slicer
1-1/2 TBSP minced Italian parsley
2 TBSP minced sun-dried tomatoes
packed in olive oil
1/3 cup roughly chopped Kalamata
olives
1/4 cup red onions, thinly sliced with
a mandoline
1 TBSP extra-virgin olive oil
1/2 TBSP lemon juice
Sea salt and black pepper
Process
1. Place the zucchini, parsley, sun-dried tomatoes, olives and onions in a small
mixing bowl.
2. This is a raw salad, no need to cook the sliced zucchini.
3. Drizzle on the olive oil and lemon juice and sprinkle with a little sea salt and
black pepper.
4. Toss the salad; then let it sit in the fridge for 15-20 minutes before serving.
Recipe from Everyday

Paleo Family Cookbook
www.everydaypaleo.com
No-Bake Pumpkin Tarts

From: Paleo Indulgences
Ingredients
Crust:
3 C roasted walnuts or pecans
2/3 C organic unsweetened finely shredded
coconut
Pinch sea salt
2/3 C coconut oil, melted
1 TBSP pure maple syrup
2 tsp pure vanilla extract
Filling:
1 envelope gelatin (about 2 tsp)
C cold water
C canned organic pumpkin
1/3 C pure maple syrup
tsp cinnamon
1/8 tsp nutmeg
Pinch sea salt
C chilled coconut milk
1 TBSP pure vanilla extract
Recipe from Paleo Indulgences

Process
1. In a food processor, pulse walnuts until a fine meal forms.
2. In a medium bowl combine walnut meal and remaining dry ingredients.
3. Divide crust mixture evenly between 8 four-inch tart pans. Press firmly
on the bottom and up the sides. Place in the fridge to firm up.
4. Meanwhile, make the filling. In a small saucepan sprinkle gelatin over
cold water and let it soften 1 minute.
5. Turn heat to medium and bring mixture just to a simmer, stirring until
gelatin has dissolved. Remove from heat.
6. Whisk in remaining filling ingredients until well combined.
7. Spoon pumpkin mixture into each tart shell. Chill until set, about 3
hours. Serve!
The Food
Broc-cauli Chowder with Bacon

From: Practical Paleo
Ingredients
4 cups broccoli, chopped and steamed
2 cups chicken or beef broth
4 cups cauliflower, chopped and steamed
4 slices of bacon, baked and chopped
Sea salt and black pepper to taste
4-6 cloves of roasted garlic (optional)
Process
1. Using a blender, liquefy the broccoli with half of the broth until smooth.
Repeat the process with the cauliflower and the remaining broth. Add the
roasted garlic to either of the batches before blending again.
2. Combine the soup purees in a large pot over medium heat. Add sea salt
and black pepper to taste. Simmer for 10 minutes, stirring to combine the
two purees. Add more stock, 1/4 cup at a time, if the soup is too thick.
3. Garnish with baked, chopped bacon.
Recipe from Practical Paleo

www.balancedbites.com
The Food
Flank Steak Roulade

From: The Healthy Gluten Free Life
Ingredients
2 lbs Grass-fed flank steaks
Sea salt and freshly ground pepper to taste
4 strips sugar-free pork bacon, cooked but
not crispy, chopped
2 cup loosely packed organic spinach leaves,
chopped
1/3 cup chopped organic sun dried
tomatoes
1 cup chopped organic white button mush
rooms (7 or 8 whole mushrooms)
5 cloves organic garlic, minced
2 TBSP coconut oil
Process
1. Preheat oven to 425oF.
2. Pound flank steaks to an even 1/3 thickness. This will give you
more surface area to work with when rolling.
3. Lay steaks out flat and season with salt and pepper on both
sides. Place layers of bacon, spinach, tomatoes and mushrooms
evenly over the steak.
4. Roll the steak tightly into a log (roulade) then tie it with
butchers twine to hold it together.
5. Heat coconut oil in a large oven-proof skillet over mediumhigh heat. Sear the steak until browned, about 2-3 minutes on
all sides.
6. Remove pan from heat and sprinkle the minced garlic all over
the roulade.
7. Place the skillet, with the meat, into a hot oven for about 10 15 minutes, or until cooked but still pink in the center.
8. Remove from oven and let rest for 10 minutes. Remove twine,
slice into pinwheels and serve!
Orange Maple Glazed Pork Chops

From: Paleo Slow Cooking
Process
Marinade Instructions
1. In a medium-sized mixing bowl, whisk together the orange juice, maple
syrup, and orange zest until well mixed.
2. Reserve half of the marinade in a separate container for glazing, and store
it in the refrigerator.
3. Put the pork chops and the other half of the marinade in a large zip
lock bag or other airtight container, and marinate the meat overnight in the
refrigerator.
Cooking Instructions
Ingredients
2 cups freshly squeezed orange juice
4 TBSP maple syrup
2 TBSP orange zest
6-8 thick pork loin chops
2 TBSP coconut oil
2 cups mushrooms, sliced
1. Remove the marinated pork chops from the refrigerator.

2. Melt the coconut oil in a medium-sized saucepan on mediumhigh heat.
3. Sear the pork chops until brown on both sides, and place the seared pork
chops in your slow cooker.
4. Cover, and cook on low for six hours.
5. Prior to serving, bring the reserved half of the marinade to a slow
boil in a medium-sized saut pan, stirring frequently.
6. Add the sliced mushrooms to the saut pan, and turn the heat down.
Simmer for three to five minutes or until the mushrooms are tender.
Remove them from the heat.
7. Plate the pork chops, and drizzle the mushrooms and glaze over the top.
Recipe from Paleo Slow

Cooking
www.growinguppaleo.com
SIBO
By: Aglaee Jacob
A diagnosis of IBS (Irritable

Bowel Syndrome) is definitely not a
satisfying answer if you experience
digestive problems. Use it as a starting
point. Start looking for the root cause
of your IBS: a parasite infection, the
consumption of hidden gluten, dairy,
fructose or FODMAPs could be
responsible for your digestive issues. Or
it could also be SIBO.
What is SIBO?
SIBO stands for Small Intestinal
Bacterial Overgrowth. Quite selfexplanatory, this term refers to an
overgrowth of bacteria in your small
intestines (SI). Of course, it is normal
to have bacteria in your intestines.
You need lots of them to have a wellfunctioning digestive system 10 times
more than you have human cells actually.

But most of them should be in your
colon, not in your SI. The bacteria that
overgrow in SIBO are not necessarily
bad; theyre just not in the right place.
With an intolerance to FODMAPs
(see the June/July 2012 Paleo Magazine),
bacteria located in the large intestines
ferment specific types of carbohydrates,
such as fructose and lactose. With a
gut dysbiosis like SIBO however, the
fermentation happens in your small
intestines.
Signs and Symptoms

The symptoms of SIBO are the
same associated with IBS: constipation,
diarrhea, abdominal pain, bloating and
flatulence. As many as 84% of people
with IBS actually have SIBO.1 It can
even mimic a flare-up in people with

Crohns disease or prevent people with
celiac disease or other digestive disorders
from getting better.2,3
In addition to these obvious
digestive problems, SIBO is also
associated with all kinds of systemic
symptoms. A bacterial overgrowth in
your SI can do a lot of damage and
increase your intestinal permeability. In
simple terms, SIBO = leaky gut. This
is why you can experience all kinds of
symptoms beyond digestive issues with
SIBO, including joint pain, fibromyalgia,
skin problems, autism and other
cognitive issues as well as autoimmune
conditions like arthritis and thyroid
disorders.4
Over time, SIBO can also lead to
nutrient deficiencies, especially vitamin
B12, iron and fat-soluble nutrients, and
can also contribute to depression, acid

reflux, cognitive problems and various
food sensitivities. If a gluten-free
or grain-free diet like the Paleo diet
doesnt seem to be enough to improve
your digestive health, you may have
SIBO. Especially if the low-FODMAP
approach doesnt seem to help either.
And especially if you feel like you react
to almost any types of foods, especially
those containing carbohydrates.
Testing
Breath testing is the most commonly
used tool to diagnose SIBO. The
problem is that some labs only measure
hydrogen in your breath and fail to
measure methane. Some use glucose
and others lactulose. Some measure the
gas in your breath at one point in time,
for a period of 90 minutes or for up to 3
hours. You get the picture: SIBO testing
is not completely standardized. In fact,
the diagnostic accuracy of breath testing
ranges between 54% and 65%.4
Treatment Options
Intro Diet
The treatment options for SIBO

all share a common goal: eliminating
the chronic bacterial overgrowth. You
can accomplish this objective either by
killing them directly
or by starving
them to death.
Stages
Whatever treatment
you choose, its
important that you
discuss it with a
health practitioner.
SIBO responds
well to antibiotics.
Specific antibiotics
like Rifaximin
are not absorbed
in your body and
mostly stay in your
gut where it can
eradicate most of
the excess bacteria.
Herbal antibiotics
such as peppermint,
garlic and oregano
Full GAPS
are less studied but
constitute another
possible option to get rid of this surplus

of bugs in your SI.
You can also treat your chronic
infection by depriving the surplus of
bacteria of their favorite food source:
carbohydrates. One option is the use
of an elemental diet formula. These
formulas are similar to liquid meal
replacements and should replace all
of your meals for a period of 3 weeks.
Although elemental diet formulas are
high in carbohydrates, the carbs are in
the form of glucose, which is supposed to
be rapidly absorbed within the first 2 feet
of your SI before the excess of bacteria
gets their dirty little hands on them,
quickly starving them to death.
Although most of these treatments
are effective in the short-term, recurrence
rates can be high if not accompanied
with dietary changes. While antibiotics
or elemental diet formulas can speed
up the process, it is possible to obtain
the same relief simply by changing your
diet. The disadvantage of the dietary
approach is that it can take at least 1-2
years, sometimes up to 5 years, before
you can reintroduce Paleo-friendly carbs,
such as sweet potatoes and fruits, without
experiencing gastrointestinal symptoms.
Dietary Approach
bacterial overgrowth problem has been

known for over 100 years. The SCD diet
(Specific Carbohydrate Diet) was based
on the dietary approach developed by
Dr. Haas in the first part of the 20th
century to help people with all kind of
digestive issues, including IBS, celiac
disease, Crohns disease and ulcerative
colitis. It is a shame that all of Dr. Haas
work went completely forgotten when
the gluten protein was discovered and
doctors started using a medicationbased approach to control their patients
symptoms.
The GAPS diet (Gut and
Psychology Syndrome) is Dr. Nathasha
Campbell-McBrides upgraded version
of the SCD diet, with an emphasis
on healing and sealing the gut while
correcting gut dysbiosis to address
associated psychological conditions.
The SCD and the GAPS diets are
similar to the Paleo diet in many ways
because they both eliminate grains,
sugars and processed foods. The GAPS
diet is also dairy-free, at least in the
first 6 weeks. The goal, like with the
elemental formula liquid diet, is to starve
the excess bacteria by depriving them of
their preferred source of energy: sugar,
starches and fermentable carbohydrates.
More precisely, monosaccharides
Continued next page
Although SIBO is a new term, this
Recommended Food Choices

Stage 1
Homemade bone broth, simmered meat, simmered

vegetables, winter squash, probiotics (slowly titrated up),
herbal tea
Stage 2
Eggs (yolks first, then whole eggs), sauteed meat, baked

meat, fermented fish, ghee
Stage 3
Avocado, nut butter, squash, fried or scramble eggs,

fermented vegetables
Stage 4
Roasted meat, grilled meat, olive oil, fresh vegetable

juice, nut flour bread
Stage 5
Cooked apple puree, fresh fruit juice (no citrus), raw

vegetables
Stage 6
Raw peeled apple, other fruits, more honey, dried fruits

Homemade yogurt, cheese, nuts, coconut milk

(carbohydrates made of a single
molecule) are allowed, while di- and
poly-saccharides (carbohydrates made of
2 or more sugar molecules) are not. This
eliminates all grains, potatoes and most
sugars, but allows carbohydrates from
almost all vegetables, squashes and fruits,
according to your individual tolerance.
These dietary approaches are both
based on animal protein and traditional
fats. Bone broths, fermented foods and
digestive enzymes are emphasized on
the GAPS diet to heal and seal the gut.
The GAPS nutritional protocol can be
combined with the low-FODMAP
approach and adjusted to your individual
tolerance to quickly get your symptoms
under control. Over time, as your gut
flora re-balances itself and your intestines
are no longer leaky, your food tolerance
should improve. The table (pg. 63)
shows the different stages of the GAPS
diet, with the recommended order of
reintroduction. Keep in mind that the
diet needs to be individualized to be
effective. Each stage can last between a

few days to a few weeks depending on
your symptoms.
Remember, your IBS is not all
in your head. You can get better and
control SIBO by tweaking your Paleo
diet.
References
1 Pimentel M, Chow EJ and Lin HC.
Normalization of Lactulose Breath Testing
Correlates With Symptom Improvement in
Irritable Bowel Syndrome. A Double-Blind,
Randomized, Placebo-Controlled Study.
American Journal of Gastroenterology. 2003
Feb;98(2):412-9.
2 Klaus J, et al. Small intestinal bacterial
overgrowth mimicking acute flare as a pitfall
in patients with Crohns disease. BMC
Gastroenterology. 2009. 9: 61.
3 Tursi A, Brandimarte G and Giorgetti
G. High prevalence of small intestinal
bacterial overgrowth in celiac patients with
persistence of gastrointestinal symptoms
after gluten withdrawal. American Journal of
Gastroenterology. 2003. 98(4): 839-843.
Homemade bone broth is key to healing the gut.

4 Siebecker A.Small Intestine Bacterial
Overgrowth: Clinical Strategies.Siboinfo.
com.2011. [recorded webinar: http://www.
siboinfo.com/learning-more.html]
5 Gottschall EG. Breaking the Vicious Cycle:
Intestinal Health Through Diet. 1994.
6 Campbell-McBride, N. Gut and
Psychology Syndrome: Natural Treatment
Of Autism, ADHD, Dyslexia, Dyspraxia,
Depression and Schizophrenia. 2004.
7 Siebecker A. SIBO-Small Intestine
Bacterial Overgrowth. [accessed online:
http://www.siboinfo.com/index.html]
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beautifully put together and full of great stuff.
Cant wait for the next issue!
Just received my first issue. Read

it, re-read it, then
re-read it again. Awesome!
Love, love, love the mag guys!
You guys did a FANTASTIC job

with this thing! I love it!!!
Thanks Paleo Magazine for

getting the word out!
Got mine...LOVE IT!!!!!!!!!!!
This mag is really good.
Subscribe today at
www.paleomagonline.com/subscribe/
The first and only magazine dedicated to the Paleo lifestyle and evolutionary health.
MovNat: Take it to the Playground!

By: Joseph Bartz
For people who live in the city,

it often can be difficult to find a
stimulating and challenging natural
environment to train in. Most of
us, however, can find a playground
nearby, and as autumn approaches,
its an especially wonderful time
of year to take advantage of the
movnatting opportunities offered
outdoors in your own neighborhood.
Why are playgrounds so useful
for MovNat training? A good
playground allows children to move
in lots of different ways and explore
movement through exuberant play.
Most playgrounds are built to allow
children plenty of opportunities
to crawl, run, balance, climb, and
jump - some of the fundamental
MovNat natural movement skills.
Also, playgrounds tend to provide
varying surfaces and heights, as well
as seemingly simple equipment, like
swings and slides, where children get
to learn, quite unintentionally but
with great benefit, how gravity works
with movement.
There is one important thing
to consider before starting to train
on a playground: playgrounds are
constructed for, and intended for,
children.
The predicament here is that
there are no adult playgrounds,
so we have to remember that were
sharing with children and respect
that this is their turf, so to speak.
What you are likely to discover,
however, is that kids dont have
a problem at all with grown-ups
sharing their playground. In fact,
they are often very interested in what
you are doing and want to join in they want to learn how to move like
you are moving! It is parents who are
often the most concerned, anxious
that their child might get hurt by

imitating you.
Taking all of this into
consideration, my suggestion is
head to the playground when peak
playtime is over. Or, if there are
lots of children around, hold back
on practicing the more challenging
skills, especially those involving
height.
So, what can you do on a

playground?
Explore moving naturally,
and have fun!
Pay attention to the possibilities
that the diverse architecture of your
playground provides, and explore
movement with a playful attitude.
This will teach you a lot about
moving naturally, I promise. And
for now, dont care so much about
practical application - play like a
child without the intention of a
certain outcome. Usually, you will
find many opportunities for crawling
under things, jumping onto, jumping
over, traversing, climbing up and
down, and balancing in multiple
ways. Through open-ended, playful
exploration, you will also begin to
learn about efficiency and practical
application.
No big fancy playground
nearby? Dont worry - even a modest
playground with only a few simple
objects to work with can boost your
movement creativity.
Here is a movement game I love
to play - not only on playgrounds but everywhere. You can play alone,
but its even better to play with one
or two friends, as you will inspire
each other.
Lava
Imagine the ground is flooded

with lava. To avoid the lava you will
have to jump, balance, and climb
to get where you want to go. You
dont need a certain destination - the
environment and your skills will
force your direction. If the next spot
without lava is out of reach with no
possibility for climbing, jumping or
balancing around it - no problem.
Take one or two steps on the ground
- quickly! And if you fall into the
lava, try again. But play seriously!
This is lava, and you dont want to
fall. Dont think about trying. Its
about doing. This games teaches
movement creativity and accuracy
and asks that you evaluate your skills
honestly.
When youre ready to take it to
the next level with expert coaching
and training in all of the basic
movement skills, introduction to
challenging movement combos,
and more, join us for a MovNat
workshop. You can locate a
workshop in your area on our
online list of North American and
International training events at
www.movnat.com.
Joseph Bartz lives in Berlin, Germany.

Hes been a MovNat Team Instructor
since 2012 and is also a Certified Fitness
Trainer, Kettlebell Instructor and a Pose
Running Coach. His movement roots are
based in the training of Parkour, the art
of overcoming obstacles, which encouraged
a love for moving in nature.
Traversing
From a dead hang, start to swing back and forth in the direction of travel. Move your arms when you are swinging into the
direction you want to go, one arm at a time. Try forwards, backwards, sideways. Keep your arms straight to use less energy. If
you practice on monkey bars, you can start with just moving one bar at a time, and after a while, when your technique and grip
strength develops, you can skip bars.
Step-Vault
Put one hand on the fence and step onto it with the opposite foot, most of your weight is on your hand. Now, push on your foot
and go through with you inner leg and your hips. Land with your inner leg on the opposite side of the fence. You should try
starting the movement from standing. Then, progress to walking into the movement, and then, to a gentle run up.
Balancing on all fours
Get into an all-four position on the beam. Now, move one limb at a time in a diagonal pattern. Keep your knees and hips low this will ensure that your center of gravity is close to the beam, which makes it easier to balance. You can also keep your knees
out, if this is more appropriate. Move forwards and backwards. You can even try to close your eyes, taking your perception of the
movement to the next level.
Resources
Bumper Stickers
Tell The World You Speak Paleo
www.HealthCoachPenny.com/bumper-stickers
Advertiser Directory
Steves Club.............................................. 2
Wild Mountain Paleo Market....................10
Livin La Vida Low Carb Show................ 12
Paleo Treats...............................................14
Dicks Kitchen.......................................... 15
Its A Lifestyle...........................................16
Steves Original.........................................17
Paleo Indulgences..................................... 21
Farmers Market Coalition........................24
Cindys Table............................................ 27
Paleo Simplified........................................29
US Wellness Meats................................... 32
NoGii Bars................................................ 33
GlutenFree RN..........................................34
Primal Pacs............................................... 35
Caveman Fuel........................................... 36
Built-to-Run.............................................. 38
Primal Chef............................................... 39
WellCor..................................................... 42
Primal Feast Foods....................................44
Fueling the Fire.........................................46
Paleo People..............................................48
Primal Retreats..........................................50
Practical Paleolithic.................................. 52
Primal Life Organics.................................64
Cappellos Pasta........................................70
PaleoFX.................................................... 72
Average Joe Paleo

By: Tyler Miles
My wife and I were recently stricken

with a rather unfortunate tragedy. Now,
before you get yourselves all worked
up, mother and unborn child are
both healthy as can be, with a rapidly
approaching due date.
Instead, this debacle affected another
facet of my life; one in which I hold
near and dear to my heart: eggs. As any
experienced paleo-dieter knows, eggs are
what we commonly refer to as a staple
food and there isnt a flawed, biased
study out there that would convince
me otherwiseeven if said article did
inexplicably make it to CNN.
Eggs are just plain awesome. Theyre
affordable, chock-full
of vitamins and
nutrients, easy
to make even
for this guy
and, most
importantly, theyre delicious. I could

go on and on about their other benefits
the variety of recipes, long shelf
lifedid I mention the delicious part?
To further stage the magnitude
of this unmitigated disaster, I should
add that I happen to eat eggs every
day. Every. Single. Day. I hear a lot of
folks out there having difficulty with
breakfast on the paleo diet, and what
else they can eat besides eggs. Im not
one of those people. Ive eaten eggs every
morning,
around six
to be precise,
for as long
as Ive been
on the diet.
There may be
a smidge of
hyperbole in there, but not much.
As a result of all this yes, Im
finally getting to the point you
can imagine the dismay and horror I
experienced when my local farm stand
informed me they would no longer
be selling their wonderful, pastured
eggs. Apparently, they lacked the
necessary staff to support the operation.
Devastating
As I walked to the car where my
pregnant wife sat, eagerly awaiting
another batch of delightful eggs, I
struggled to find the words I would
use the break the news. Her reaction
mirrored my own.
We were forced to drive to the super

market instead, and picked up five-dozen
of the cage free, omega 3 enriched
variety. Ill add these store-bought eggs
cost 50 cents more than our farm-fresh,
pastured ones did. Can you say insult to
injury?
Upon arriving home, I cringed as I
cracked the first of the new, lame eggs
into a hot pan, primed with Kerrygold
butter. I instantly noticed the watery
consistency of the whites, which quickly
consumed
the bottom
of the pan.
This was
in stark
contrast to
the pastured
eggs, whose
whites always appeared to sit up. Even
more noticeable was the pale yellow color
of the yolk. Coming from fresh eggs,
whose yolks were a deep orange, these
seemed lack-luster and inferior. The taste
confirmed my initial pan-alysis; this
was even worse than I had anticipated.
Trips to the farmers market later
that week yielded a different kind of
disappointment. The price of a dozen
eggs more than doubled what we were
paying at the farm stand. I understand
these folks need to make a buck, but
with the amount of eggs we go through
in a week, and a baby on the way, it just
wasnt going to fit the budget.
So here we are. My wife is enjoying
the last of some fresh eggs provided
courtesy of my parents who raise their
own chickens which we continue
to supplement with the store-bought
variety to keep up with my exorbitant
intake. Unfortunately, my parents reside
two-hours away so a weekly drive to
their farm is out of the question.
With all the other things on our
plate, the thought of buying and raising
our own chickens seems almost comical
at this juncture. Instead, I suppose well
stay on our current track, all the while
keeping our eyes peeled for the universal
sign of culinary decadence: fresh eggs.
The taste confirmed my

initial pan-alysis; this
was even worse than I had
anticipated.
About the Author

Tyler lives in New Hampshire with his wife
Kristyn and his dog Cassius.
He enjoys all things fitness,
nutrition and Brazilian Jiu-Jitsu. Probably
more than his full-time employer would
prefer...
Ask for it at your local grocer.
G l u te n F re e. G ra i n F re e

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Ancestral Health

Could fermentation be the root

Orange Maple Glazed Pork Chops

66 MovNat: Take it to the Playground

What can you do on a playground? Explore

44 Fermentation: Summer fruit

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A quick, easy recipe for a cool and refreshing

28 The Benefits of Squatting

Find out the benefits, and critical importance

We give you a recap of this years Ancestral

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See how the paleo diet, and

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31 Paleo Living: The Missing Link

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57 Zucchini Salad By Everyday Paleo Family Cookbook

A light, bright easy to prepare salad that is full of flavor

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Incredibly easy variation on a traditional pumpkin pie.

59 Broc-cauli Chowder with Bacon By Practical Paleo

Quick, easy way to prepare, and eat, your veggies. A tasty

60 Garlic Topped Flank Steak Roulade By Paleo Indulgences

61 Orange Maple Glazed Pork Chops By Paleo Slow Cooking

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Ask the Doc

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Paleo Magazine Oct/Nov 2012 7

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According to brain scans sugar is as addictive

There is no secret. Stop looking for one.

If you dont like climbing that ladder, then you need

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Paleo Magazine Oct/Nov 2012 11

Semi-Formal Shoes for Healthy Feet

By: Ben Hirshberg

Three years after the release of Christopher

Evidence suggests humans in northern

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The anatomy of the human foot started to

Age of 75 sagebrush sandals found in Fort

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