Sunday 30 April 2017

Chinese Chicken Salad

Wishing for some Chinese food? While most quick options for this are non-Paleo, you can bring out the flavors of...

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Friday 28 April 2017

Pineapple Chicken Teriyaki Wraps

Chicken teriyaki is such a fun recipe to serve for dinner or to make in advance for a tasty lunch....

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Spicy Buffalo Chicken Meatballs

These spicy chicken meatballs make for the perfect appetizer, and are healthy, too! Choose your favorite clean-ingredient hot sauce to lather these veggie-filled meatballs.

Ingredients

  • 1/4 cup minced scallions
  • 1/3 cup minced celery
  • 1/4 cup minced carrot
  • 2 cloves garlic, minced
  • 1 lb ground chicken
  • 1/4 cup almond flour
  • 1 large egg, whisked
  • Sea salt and black pepper, to taste
  • 1/3 cup hot sauce (your favorite brand)

Directions

  1. Preheat the oven to 400° F. Line a baking sheet with parchment paper. Set aside.
  2. In a large bowl, combine the scallions, celery, carrot, garlic, ground chicken, almond flour, egg and a dash of salt and pepper until fully mixed.
  3. Using your hands, form meat into 2-inch meatballs. Place meatballs on the prepared baking sheet and bake for 16–20 minutes, or until golden brown and cooked through.
  4. Place the meatballs in a medium bowl, pour in the hot sauce and toss gently to fully coat. Serve immediately!

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Thursday 27 April 2017

Wednesday 26 April 2017

Tuesday 25 April 2017

Monday 24 April 2017

The Science of “Turning Carbs to Fat:” De Novo Lipogenesis and How it Works

One of the common justifications for eating a low-carb diet is that the human body has a limited ability to...

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Coconut Curry Chicken Meatballs

When you think of meatballs, what’s the first thing that comes to mind? For many of us, these are most...

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Episode 159: How to outsmart your brain for optimal health with The Hungry Brain author, Stephan Guyenet

The Hungry Brain is a new book from Stephan Guyenet, an obesity and neuroscience researcher. In his book, Stephan explains all about the complicated processes of the brain and body that leads us to behave the way we do with regards to eating and food, and how this can be problematic when taken into context with our modern world and our modern diet, which is a situation that’s very different from the world our ancestors lived in and the world in which our brains developed.

This book really resonates, we think, because so many of us feel out of control with our eating and don’t understand why we make the food choices we do or why we act the way we do or look the way we do when we so desperately want things to be different. This book is so important because it helps explain in very specific and scientific, yet clear terms, why our brain does what it does and the ways we can work to combat the very intelligent biological processes that in today’s world can make us fat, sick, and keep us caught in a negative cycle with our eating.

We’re really excited about our talk today with Stephan and think it will make us all feel more informed, more empowered, and more able to tackle what, on the surface, seems like a very simple task — eat well and be healthy — but is actually so much more complicated than we think. We really hope you get as much out of this episode as we did.

CLICK HERE for the full transcript.

On today’s show we discuss:

  • The main goal and learning points of Stephan’s book, The Hungry Brain.
  • What is meant by the terms “sensory specific satiety” and “habituation”.
  • The progressive ratio test and it is used to test your motivational drive.
  • How the hypothalamus regulates body fat and how your set point can change with time.
  • How to transition to a diet that contains less hyper palatable foods.
  • Stephan’s typical diet on a day-to-day basis.
  • How sensory queues trigger the motivational circuits in our brains towards certain foods.
  • His thoughts on the whole abstainer versus moderator debate.
  • The effect that eating at all times of day has on your ability to lose weight.
  • How uncontrolled stress can effect our food intake behaviors.
  • Stephan’s top tips and strategies for tricking the brain to feel fuller on fewer calories.

“There are a lot of brain functions that we are not aware of and not in control of.” — @whsource [0:14:43.1]

“There is no other diet that is better at fattening rodents than palatable human foods.” — @whsource [0:24:30.1]

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Sunday 23 April 2017

Chicken and Vegetable Skillet

There’s a beauty in creating a delicious meal using simple, fresh ingredients, but this requires applying what you know about...

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Friday 21 April 2017

Take Your Paleo Diet to the Next Level with the Paleovedic Approach

The Paleo diet has become massively popular and almost mainstream; yet many of us eating by a Paleo template still don’t feel well, or are inadvertently doing ourselves harm by implementing the diet in ways that don’t support our unique biochemistry. The Paleovedic Diet – a nutrient-dense, customized Paleo diet – helps individuals tailor the diet to meet their unique needs. It has helped thousands of my patients to improve energy, lose weight, and reverse disease.

As a Harvard-trained M.D., I integrate a strong scientific background in biochemistry and Western medicine with training in Ayurveda and study of ancestral societies around the globe. This unique background enables me to seamlessly blend Paleo and Ayurvedic principles with the latest research in nutrition, food science, and medicine. The result is The Paleovedic Diet – a simple, practical way to integrate ancient wisdom and modern science to create a personalized nutrition plan for optimal health.

In this article, I will present the key concepts of this diet in a practical, actionable format. We will delve deeply into the topics of nutrient density, discussing ways of maximizing critically important phytochemicals in foods, and presenting a framework for determining the optimal Paleo diet for each individual.

Paleo Must Be Personalized

In my experience, most people eating Paleo don’t usually know that they need to customize this diet for themselves. They are often shocked to discover that their implementation of Paleo could actually be detrimental to their health. They may be consuming fewer carbohydrates than they need, not adapting their diet to changing medical conditions or life circumstances, or following a diet that is not ideal for their body type. For example, eating too much raw food or eating foods that are considered energetically “heating” may be harmful depending on your Ayurvedic body type (to be discussed below).

Nutrient Density – The Unknown Superfoods

Studies clearly show that the more phytonutrients you consume over the years, the lower your risks of all modern chronic diseases, such as heart disease, diabetes, and cancer. The phytonutrients in fruits and vegetables are our primary defenses against disease. Unfortunately, today’s fruits and vegetables, much like our modern, processed foods, are calorie-dense but nutrient-poor – they have limited disease-fighting capacity. The first step in maximizing nutrient density through the Paleovedic approach is seeking out the “Unknown Superfoods”: the most nutrient-rich fruits and vegetables on the planet.

In fact, our modern fruits and vegetables derive from wild ancestors that were much more nutrient-dense but also smaller, less attractive, and less sweet. Agricultural manipulation over the years has led to a dramatic loss of nutrients such as antioxidants and phytochemicals, and a huge increase in sugar content, in our produce. Many of the most beneficial bionutrients have been lost; the degree of nutrient loss is actually astounding.

Let’s examine the differential nutrient density of wild and contemporary apples as an example. Can you guess the percentage difference in phytochemicals between one ounce of wild apples and one ounce of modern apples? You know by now that the wild fruit has higher nutrient levels, but how much higher? 20%? 50%? 100%? 1,000%? In fact, wild apples from Nepal were found to have 475 times more nutrients ounce-for-ounce than our modern apples (a staggering difference of 47,500 percent)!

A striking 2009 study found that eating one Golden Delicious apple a day for a month led to increased levels of triglycerides and of a subtype of LDL (low-density lipoprotein) cholesterol. The adage “an apple a day keeps the doctor away” no longer holds true, especially with our modern-day apples. This is because the Golden Delicious apple, which happens to be the world’s top-selling apple, is so high in sugar and low in phytonutrients that it may in fact worsen our health.

Clearly, the old advice to “eat more fruits and vegetables” needs more nuance. It is crucial to know which modern fruits and vegetables are most health-promoting, and how to maximize their nutritional “bang for your buck.” For example, intensely colored vegetables have more phytochemicals than their duller counterparts. Red cabbage has six times the antioxidants of green cabbage, while purple cauliflower has three times the phytochemicals of white cauliflower. There are, however, exceptions. For example, green onions (not red onions) actually have the most phytonutrients: 140 times more than white onions. Also, most of a plant’s antioxidants are in the skin and just below the surface, because antioxidants serve as a plant’s armor. This is true for potatoes, carrots, oranges, avocados, etc.; for example, the visibly darker green layer of avocado flesh just below the peel is the most nutrient-dense part of the fruit.

In addition, some vegetables are better consumed raw while others are best cooked. For example, raw broccoli has twenty-five times more cancer-fighting antioxidants than cooked. In contrast, carrots and tomatoes are actually better consumed cooked because the nutrients are much more bioavailable. This is a fascinating topic that I am passionate about, and there’s so much more info than what I can cover here. I have devoted an entire chapter in my book The Paleovedic Diet to explaining how to shop for and select the most nutrient-dense fruits and vegetables, and also how to optimally cook and prepare these foods.

Nutrient Density – Spices

Spices offer another option for increasing the beneficial nutrients in your diet. Ayurveda considers spices to comprise an entire category of medicine. You may associate them with meat rubs for barbecue or the occasional curry, but you may not realize what a profoundly positive effect they could have on your health. While not emphasized much within the Paleo community, spices are some of the most nutrient-dense and antioxidant-rich foods on the planet. This is the second key tenet of The Paleovedic Diet.

Scientific research has confirmed profound healing effects from spices. The biochemistry and physiology behind these effects is now understood to be mediated by four main mechanisms – antioxidant, anti-inflammatory, blood-sugar modulating, and digestion-enhancing.

First, spices have unparalleled abilities to protect your body from oxidative stress via their rich array of antioxidants, unmatched by any food except organ meats. The second key property of spices is their anti-inflammatory effect. A key mechanism by which many spices reduce inflammation is their blockage of a compound known as Nuclear Factor-kappa B (NF-kB), which stimulates many inflammatory genes and is linked to multiple diseases including cancer, heart disease, Alzheimer’s, and diabetes.

Third, there is promising research suggesting that spices can help to maintain healthy blood sugar. Finally, spices are used in Ayurveda to maintain good digestive function. Ayurveda holds that all disease starts in the gut. Therefore, spices can be used as incredibly powerful tools for maintaining health and preventing illness. There are a number of key studies which prove the remarkable therapeutic effects of spices.

Turmeric is one of the most famous and well-studied spices; it has been analyzed in thousands of research studies. Turmeric is one of the most potent antioxidants in the world. It has an unbelievable number of positive physiological effects.

One of the key ingredients in turmeric, curcumin, has been shown to be effective at reducing inflammation through multiple mechanisms. One randomized controlled trial (RCT) that compared turmeric against Ibuprofen in patients with osteoarthritis of the knee found that 1500 mg of a turmeric extract per day was as effective as 1200 mg of Ibuprofen in alleviating knee pain and stiffness and improving knee function, with fewer side effects like abdominal discomfort. A small study involving patients with rheumatoid arthritis (RA) found that curcumin was as effective as the prescription anti-inflammatory Diclofenac at reducing pain and disease activity in RA. In addition to reducing inflammation, turmeric can help protect the heart, preserve brain function, support detoxification, and fight cancer.

RECIPE – Golden Milk

So-called “Golden Milk” is a delicious beverage that incorporates turmeric and ginger. Traditionally made with regular milk, you can substitute any non-dairy milk like almond milk or coconut milk.

Warm up 8 ounces of milk in a pan over medium heat. Add ¼ teaspoon each of turmeric and ginger, and 1/8 teaspoon of black pepper. Stir well to mix the spices. Let the milk begin to simmer — small bubbles will form on the sides of the saucepan. Stir. Allow to heat for another minute or two. Then remove from heat and serve.

Ginger is used extensively in Ayurveda for its digestive benefits, anti-inflammatory properties, and energizing effects. Like most spices, it is an outstanding source of antioxidants; its key phytochemicals include gingerols, paradols, shogaols and gingerones. Ginger is used traditionally in Ayurveda for digestive disorders such as indigestion, heartburn and constipation.

One of the most well-established properties of ginger is its ability to reduce nausea and vomiting. Studies have proven that ginger is effective for treating nausea from almost any cause. Ginger also has a powerful capacity to reduce inflammation and joint pain. One RCT found that ginger powder was as effective as the prescription anti-inflammatory Diclofenac at reducing pain and improving symptoms in patients with knee osteoarthritis over a 12-week period. Another RCT found that ginger extract was better than a placebo at reducing pain in patients with osteoarthritis of the knee.

Cinnamon is rich in antioxidants and polyphenols. A study comparing the antioxidant activity of 26 common spices found that cinnamon ranked 2nd in antioxidant potency (behind only clove). Some of the beneficial phytochemicals in cinnamon include cinnamaldehydes, flavonoids and volatile oils. Cinnamon shows exceptional promise for treating metabolic issues like elevated blood sugar and abnormal lipids. One recent meta-analysis of 10 RCTs found that consumption of cinnamon is associated with a significant decrease in fasting blood sugar and triglyceride levels, and improvement in cholesterol parameters.

Clove is a simple, unassuming spice but also an antioxidant superpower. In a study that measured antioxidant capacity of 24 common spices, clove was the compound that was ranked number one. Cloves are also rich sources of vitamin K, fiber, and minerals including magnesium, iron, calcium and manganese.

Clove has powerful anti-inflammatory properties; in one study, it was able to reduce blood levels of inflammatory markers after just 7 days in volunteers who consumed a small amount of clove daily. This study attempted to replicate typical daily consumption of spices and not what one would get from taking a supplement; this supports the idea that regular consumption of small quantities of spices in culinary qualities has measurable therapeutic effects. It also demonstrated benefit after only 7 days of consumption, suggesting that spices can effect measurable changes rather quickly.

Allspice, also known as Jamaican pepper, is the dry unripe fruit of the Pimenta dioica tree. Allspice is rich in antioxidants, containing at least 25 antioxidant compounds including quercetin, eugenol, and ellagic acid; it also has antiviral and antibacterial qualities to fight infections, and analgesic (pain-relieving) properties as well. Researchers studying traditional remedies for menopause found that allspice had the capacity to modulate genes involved in estrogen production, thus providing a plausible mechanism and explanation for why allspice is used to treat menopausal symptoms in South America.

Other spices that I discuss in my book The Paleovedic Diet are cumin, fenugreek, fennel, coriander, black cumin, curry leaf, ajwain, and saffron. For more details about their healing properties and ideas about how to incorporate them in over 50 recipes, please refer to my book. Spices are essential for people on a Paleo diet who value nutrient density and are seeking to prevent disease through natural means. Their antioxidant, anti-inflammatory, and digestion enhancing properties qualify them as true superfoods…and they make your food taste better, as well!

Customizing your Paleo Diet Using Ayurveda

Ayurveda is a holistic system of medicine that has a sophisticated approach to understanding the body and mind. It is one of the oldest systems of medicine in the world, dating back over 5000 years. The word Ayurveda comes from the Sanskrit words “Ayu”, meaning “life”, and “Veda”, meaning “science”—i.e., “The Science of Life.” Ayurvedic medicine offers valuable insights that can help you individualize your Paleo diet and lifestyle.

Understanding the Doshas

The foundation of Ayurveda is the concept of doshas, or physiological typing principles. You can think of the doshas as forces within the body that are responsible for all the physiological and psychological processes in your body and mind. There are three main doshas: vata (which you can conceptualize as wind), pitta (equivalent to fire), and kapha (earth). The doshas are shifting constantly, due to diet, lifestyle, and environment. As long as they are balanced and working harmoniously together, good health is possible. When the doshas are imbalanced, disease results. Let us look at each of the doshas in more detail:

Vata

  • Vata is the subtle energy that governs all movement in the body, including respiration, heartbeat, nerve impulses, blood flow, etc.
  • Like “wind,” vata’s qualities are light, cold, dry, and mobile
  • Vata is associated with creativity and rapid-fire cognition, but also fear, anxiety, and restlessness

Pitta

  • Pitta is the bodily heat-energy of metabolism, manifesting in digestion, absorption, and temperature regulation
  • Like “fire,” pitta is hot, sharp, penetrating, and intense
  • It is linked to Agni (digestive “fire”)
  • Pitta is correlated with intelligence and insight, but also anger, irritability, and frustration

Kapha

  • Kappa is the force that forms body structure and provides biological “strength,” associated with bones, joints and ligaments, skin moisture, and joint lubrication
  • Like “mud,” it is heavy, cool, slow, and damp
  • It is associated with love and serenity, but also attachment, depression, and inertia

Following are a couple of cases from my practice (names have been changed) to illustrate how people suffered adverse health effects from failing to customize the Paleo diet, and how the Paleovedic approach helped turn things around for them.

Case—Excess Vata

Jessica was a thirty-eight-year-old mother of two who came to see me for chronic constipation, fatigue, and anxiety. She was having small, hard bowel movements every three to four days, and disabling anxiety that made it hard for her to function at work. She had switched to a Paleo-type diet a year before seeing me, and initially felt more energy, but then did not notice any improvement in symptoms. Her diet consisted of large salads daily for lunch and cold cuts or smoked salmon with vegetables for dinner. Her doctors had told her that drinking more water would help with her bowel movements, so she was drinking large quantities of ice-water every day. She did not know why she was not feeling better despite avoiding all grains, eliminating gluten, and following a Paleo diet.

After getting her history and examining her, I determined that she had an excess of vata (wind energy) and a very weak Agni or digestive fire. Her daily salads and cold foods were in fact further increasing her vata and exacerbating her condition. A common symptom of elevated vata is anxiety, which was her most bothersome symptom. Her two water bottles per day filled with iced water were in fact depressing her Agni and further reducing her capacity to digest food effectively.

I had her change her diet to eliminate all raw foods such as salads and all cold foods. She began eating cooked vegetables, soups, and warm meat dishes instead of cold cuts. I told her to drink only warm water or room temperature water and avoid ice. I instructed her to incorporate more spices into her cooking such as turmeric, cumin, coriander, and ginger to help stimulate her digestive fire and boost her metabolism.

Within two months, she reported that her chronic constipation had resolved. She was surprised to report that her anxiety had improved dramatically. Her energy, while not yet optimal, had increased to about 70 percent of normal. I reassured her that as she continued to balance her vata and strengthen her Agni, thereby improving her digestive capacity, her energy levels would return to normal.

Case—Excess Pitta

Russell was a thirty-two-year-old male with severe ulcerative colitis, an autoimmune disease in which the body attacked the colon, leading to inflammation and loose stools. Despite being on the anti-inflammatory drug Mesalamine, he still had elevated levels of C-reactive protein (CRP), a blood marker that indicates persistent inflammation. He was having eight to ten bowel movements per day with blood and mucus in his stools. He had been on a strict Paleo diet for six months, and his diet consisted of eggs, red meat, fermented dairy products, sauerkraut, and a limited number of vegetables.

After talking to him I realized that he had excess pitta, which was manifesting as inflammation in his colon, bloody diarrhea, and a frequent sour taste in his mouth. I realized that the foods that he was eating were all very “hot” in terms of their qualities and properties. While meat, eggs, and dairy products are wonderful nutrient-dense foods, in his case they were actually not beneficial because of their heating properties.

I had him start a modified Paleovedic Diet without meat, eggs, or dairy products. For three weeks he consumed bitter greens such as arugula, spinach, and kale, which have very cooling energetic properties. I encouraged him to liberally incorporate turmeric into his cooking. I suggested that he temporarily reduce consumption of sour foods such as sauerkraut because they can potentially aggravate pitta. Lastly, I suggested that he take a supplement containing Boswellia serrata, an herb that balances pitta and is often used to reduce inflammation.

At a three-month follow-up visit, he reported that his symptoms had improved by 80 percent. He was having two to three bowel movements per day and there was no blood or mucus present in his stool. He was no longer experiencing the sour taste in his mouth. After continuing to work with me over the next year, we were able to wean him off the Mesalamine and control his symptoms using diet and certain supplements.

To help you determine your Ayurvedic body type, I have provided a detailed questionnaire in my book. This is followed by an entire chapter of recommendations for optimizing your Paleo diet and lifestyle according to the wisdom of Ayurveda.

Conclusion

As I’ve explained, boosting nutrient density and smart customization can help you take your Paleo diet to the next level. The Paleovedic Diet can help you to maximize the health-promoting antioxidants and phytochemicals in your diet, and to create your own personalized diet and lifestyle plan for your unique physiology. I hope that this article has given you some tools to further you along the road to spectacular health and greater vitality than you’ve ever felt before!

References

  1. Robinson, Eating on the Wild Side, 216-217.
  2. Mohammad R. Vafa et al., “Effects of Apple Consumption on Lipid Profile of Hyperlipidemic and Overweight Men” International Journal of Preventive Medicine 2(2) (2011): 94–100.
  3. B.B. Aggarwal and S. Shishodia, “Suppression of the Nuclear Factor-κB Activation Pathway by Spice-Derived Phytochemicals: Reasoning for Seasoning,” Ann NY Acad Sci 1030 (2004): 434-441.
  4. V. Kuptniratsaikul et al., “Efficacy and Safety of Curcuma Domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis: A Multicenter Study,” Clin Interv Aging 9 (2014): 451-458.
  5. B. Chandran and A. Goel, “A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis,” Phytother Res 26(11) (2012): 1719-1725.
  6. P. Karna et al., “Benefits of Whole Ginger Extract in Prostate Cancer,” Br J Nutr 107(4) (2012): 473-484.
  7. E. Ernst and M.H. Pittler, “Efficacy of Ginger for Nausea and Vomiting: A Systematic Review of Randomized Clinical Trials,” Br J Anaesth 84(3) (2000): 367-371.
  8. G. Paramdeep, “Efficacy and Tolerability of Ginger (Zingiber Officinale) in Patients of Osteoarthritis of Knee,” Indian J Physiol Pharmacol 57(2) (2013): 177-183.
  9. R.D. Altman and K.C. Marcussen, “Effects of a Ginger Extract on Knee Pain in Patients with Osteoarthritis,” Arthritis Rheum 44(11) (2001): 2531-2538.
  10. B. Shan et al., “Antioxidant Capacity of 26 Spice Extracts and Characterization of Their Phenolic Constituents,” J Agric Food Chem 53(20) (2005): 7749-7759.
  11. S.A. Kouzi et al., “Natural Supplements for Improving Insulin Sensitivity and Glucose Uptake in Skeletal Muscle,” Front Biosci (Elite Ed) 7 (2015): 107-121.
  12. R.W. Allen et al., “Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis,” Ann Fam Med 11(5) (2013): 452-459.
  13. R.P. Dearlove, “Inhibition of Protein Glycation by Extracts of Culinary Herbs and Spices,” J Med Food 11(2) (2008): 275-281.
  14. The World’s Healthiest Foods “Clove” http://www.whfoods.com/genpage.php?tname=foodspiceanddbid=69
  15. S.S. Percival et al., “Bioavailability of Herbs and Spices in Humans as Determined by Ex Vivo Inflammatory Suppression and DNA Strand Breaks,” J Am Coll Nutr 31(4) (2012): 288-294.
  16. Aggarwal with Yost, Healing Spices, 18-19.
  17. B.J. Doyle et al., “Estrogenic Effects of Herbal Medicines from Costa Rica Used for the Management of Menopausal Symptoms,” Menopause 16(4) (2009): 748-755.
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Thursday 20 April 2017

Tuesday 18 April 2017

Bacon and Balsamic Onion Jam

There’s a lot of ways to dress up a main course, but does anything sound better than using a sweet...

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Episode #158: Is Camel milk Paleo? Talking with Desert Farms

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Is Milk Paleo? Does it matter? Is milk good for you? For those of us willing to eat the flesh and guts of many animals, is it really that much of a stretch to consume dairy products too? These are questions that may be a source of a lot of debate. However, considering a pretty big theme in nutrition these days, even in our ancestral health and nutrition, is about personalizing your diet with foods that make you feel and perform your best, some of you may still be into milk or at least willing to explore your options.

On the podcast today we are talking with Walid from Desert Farms, a company that sells pasture raised grass fed camel products in the US such as milk, meat, and even skin care. He gives us the low down on why camel milk is different and in his opinion, superior to cow’s milk. He talks about how his camels are raised and we also get into the different ways that camel products can be used like in chocolate and beauty products. We also talk about hump fat, so definitely tune to learn all about it.

CLICK HERE for the full transcript.

On today’s show we discuss:

  • How Walid first had the idea to introduce Camel products to the US.
  • What makes camel milk different from cow’s milk and how they are inter-linked.
  • The difference between pasteurized and raw milk, and the fears that consumers face.
  • How hump fat will be their first meat line product.
  • The properties in camel milk that are helping people heal themselves.
  • What is to come for Desert Farms in the near future.

“For everyone that basically has missed their dairy, their real milk, this is a perfect alternative for them.” — @WalidAbdulWahb [0:14:43.1]

“Supplementing camel’s milk on a Paleo or elimination diet helps significantly with people with autoimmunity..” — @WalidAbdulWahb [0:18:02.1]

Listen Now!

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Sunday 16 April 2017

Friday 14 April 2017

Southwest Chicken Chili

Loaded with southwest spices, this recipe is perfect for a warm supper, or allow the smoky spices to marinate and enjoy for leftovers tomorrow! Top with avocado and cilantro to complete this southwest chili bowl.

Ingredients

  • 1 TBSP coconut oil
  • 1 lb ground chicken
  • 1/2 medium white onion, diced
  • 2 cloves garlic, minced
  • 28 oz can diced tomatoes
  • 2 medium sweet potatoes, peeled and chopped
  • 2 cups chicken broth
  • 2 tsp chili powder
  • 1 tsp paprika
  • 1 tsp oregano, dried
  • 1 tsp ground cumin
  • Sea salt & black pepper, to taste
  • Diced avocado & chopped cilantro, for garnish

Directions

  1. Melt the coconut oil in a medium saucepan set over medium heat. Add the ground chicken and cook, stirring to break up the meat, until almost cooked through, about 5 minutes.
  2. Add onion and garlic. Cook, stirring occasionally, 5–7 minutes or until meat is fully cooked and onion has softened.
  3. Turn heat to high and add the tomatoes, sweet potatoes, chicken broth and spices. Bring to a boil, reduce heat to low and simmer, uncovered, 45–60 minutes, or until potatoes are soft. Serve bowls of chili topped with avocado and cilantro.

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Thursday 13 April 2017

Simple Beef Teriyaki

Typical beef teriyaki may not seem non-Paleo at first (after all, the main ingredient is red meat). But when you...

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Hamburger Steak with Gravy

Looking for a unique twist on the traditional hamburger? In this dish, you’ll be combining the typical ingredients that you...

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Tuesday 11 April 2017

Episode 157: How to Master a Fat-Based Diet with Nora Gedgaudas and Her New Book, Primal Fat Burner

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We’re talking to Nora Gedgaudas on the podcast today. Many of you are probably already familiar with her name. She is a paleo expert with a number of bestselling books like Primal Body, Primal Mind and Rethinking Fatigue. Nora is a board certified nutritional consultant and clinical neuro feedback specialist with the practice in Portland, Oregon. She is a speaker and educator with her own podcast as well as being a regular at Paleo f(x). Nora has a new book out called Primal Fat Burner that talks about a fat based ancestral diet that helps you live longer and be leaner and healthier.

Now, while the term ketogenic diet is probably familiar to many of you, this book covers topics that even we did not know. In today’s episode, we get into the biological basis for this type of eating and how it can benefit everyone from high level athletes to those dealing with a whole host of health issues, and everyone in between. Nora schools us on things like how much protein you should actually be eating. Spoiler alert, it’s probably pretty different than you think. So let’s get right into it, and learn more about Nora.

CLICK HERE for the full transcript

In our conversation we discuss:

  • How Nora discovered a fat rich diet while observing wolves in the tundra.
  • What sparked her to question our modern day diets from observing others.
  • Why some people may need to approach the ketogenic lifestyle differently than others.
  • Why being in a fat based ketogenic diet requires a protein sparing approach.
  • If the ketegenic diet has different implications for women.
  • Why a dependence on glucose is the truly unnatural form of metabolism.
  • Why our inability to eat meat is an indication of how far removed we are from our natural environment.
  • Why there are some vital components that cannot be substituted by a plant-base diet.
  • The strategies that can help you transition gradually into a ketogenic diet.

“The fact of the matter is that a fat based ketogenic approach is extremely protein sparing.” — @NoraGedgaudas [0:16:40.1]

“Ultimately what you want to do, the name of the game is making your own ketones by eliminating carbs.” — @NoraGedgaudas [0:48:29.1]

The post Episode 157: How to Master a Fat-Based Diet with Nora Gedgaudas and Her New Book, Primal Fat Burner appeared first on Paleo Magazine.



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Sunday 9 April 2017

The Dangers of a “Normal” Sugar Intake

It’s “normal” in the United States (and most other industrialized countries) to consume an enormous amount of nutrient-free sugar. In...

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Friday 7 April 2017

Roasted Vegetable and Brussels Sprouts Salad

This recipe is a great way incorporate a variety of vegetables into one dish. It’s also perfect for the end...

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Spinach and Sun-Dried Tomato Stuffed Salmon

Salmon is the kind of dish we love – it’s easy to find, easy to cook, and quick to prepare....

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Hunter-Gatherers Don’t Get 8 Hours of Sleep a Night. Should You?

How many hours of sleep do you need every night? If you ask a hundred random people this question, chances are a lot of them will say that about 8 hours is the optimal amount—a number that has been imprinted in the public’s mind through health campaigns, books, and articles on the topic.

Indeed, few people with some knowledge about health and disease would dispute that getting adequate sleep is important—but is eight hours really the magic number?

Until recently, the general belief about the ancestral community was that hunter-gatherers enjoyed far more sleep than we do today. Most articles on the topic tell you that our primal forebears often napped during the day and probably enjoyed at least seven to eight hours of high-quality sleep, every night, which is quite a bit more than the average of about six hours in today’s United States.5

Then, something happened. A study published in Cell found that non-Westernized people in Africa and South America—including Hadza and San hunter-gatherers from Tanzania and Namibia, respectively, and Tsimane hunter-farmers from Bolivia—only sleep on average about 6.5 hours a night (with sleep durations ranging between 5.7 to 7.1 hours).9 These surprising results suggest that hunter-gatherers don’t get any more sleep than we, people in industrialized societies, do. Moreover, they rarely take naps during the day, and researchers concurred that their biphasic sleep—a sleep pattern characterized by two distinct cycles of sleep every 24-hour period—was much less common than “Paleo wisdom” suggests.

Has the familiar idea, that hunter-gatherer ancestors delighted in more sleep than we do, been shattered? Not so fast.

Firstly, it’s hasty to assume that the sleep patterns of the traditional people undergoing the study are in fact identical with those of our ancient forebears. Plus, the approach the researchers in the study above used to measure sleep duration may have had some flaws, as other sleep experts have suggested. That said, the study makes the reasonable case that, on average, contemporary non-Western people engage in less than eight hours of nocturnal sleep.

We can’t automatically assume that the sleep habits of Paleolithic hunter-gatherers were identical to those of the study’s non-modernized people—but it’s likely, as the authors themselves note, that the observed sleep patterns are indeed characteristic of pre-modern-era Homo sapiens’ sleep patterns, and hence, may represent the types of sleep standards we are genetically suited for.

That said, unlike what many of the news articles covering this study claimed (as its findings quickly went viral), the fact that the preindustrial people under examination only get about 6.5 hours of sleep does not necessarily mean that this is the optimal amount for people in industrialized nations.

Healthy People Need Less Sleep?

Yes, healthy people may need less sleep than those suffering from chronic diseases or those with chronically elevated levels of circulating inflammatory biomarkers (systemic, chronic, low-grade inflammation). Keep in mind, I’m not just talking about severely sick individuals here.

Truth is—few, if any, people in contemporary industrialized societies are in perfect health. Not only are we exposed to environmental pollutants (pretty much everywhere we go), but most people also eat processed food, regularly, drink chlorinated water, exercise too little, and so forth. Our modern lifestyles stand in stark contrast to those of the hunter-gatherers in the aforementioned study; who live in environments that resemble the ancestral natural milieu in which the human genome evolved in, for millions of years.

There is strong evidence suggesting an association between both short and long durations of habitual sleep with adverse health outcomes.1,7,8 Furthermore, several studies have found that increases in habitual sleep times are associated with elevations in markers of systemic inflammation.2,4,6

Now, this does not verify the above hypothesis, that healthy people require fewer hours of sleep every night than unhealthy folks. Such a theory is difficult to test in clinical trials, since there are a wide range of factors that may confound the relationship between sleep duration and health status. Also, since we don’t know whether long sleep durations are a cause or consequence of poor health, a cause-effect relationship can be difficult to establish. And it could even be that there is no true relationship, but rather that other factors are inadvertently confounding the picture. For example, people who get a lot of sleep may also eat more junk food than short sleepers—clearly, this could increase levels of circulating inflammatory compounds. Researchers try to control for these types of covariates, but residual confounding often remains ineradicable.

Perhaps more relevant in the context of the above hypothesis is the connection between the immune system and sleep duration. The immune system contributes to the regulation of normal sleep, and REM sleep—a phase of sleep characterized by rapid eye movements—has been shown to be disrupted in many people with disorders involving altered cytokine concentrations.3 For example, studies in both animals and humans have shown that viral and bacterial infections may lead to increased sleep3—an increase that could be viewed as being adaptive, in the sense that it promotes recovery.

I strongly suspect, based on the literature on the topic, and my experience and observations, that healthy people in general do require less sleep than unhealthy folks. This may in part be explained by inter-individual variation in microbiota composition and the levels of circulating inflammatory mediators in the bloodstream. However, to make any strong conclusions, more research is needed.

Quality Over Quantity

Hunter-gatherers live in an untouched natural environment, get plenty of sun exposure, eat exclusively whole, unprocessed food, are never exposed to artificial lighting, and fall asleep listening to the playlists of nature. Moreover, unlike industrialized people, foragers don’t live in buildings that maintain a steady temperature of 68 degrees Fahrenheit (or 20 degrees Celsius). All these factors are important, because as the authors of the hunter-gatherer sleep study point out, the daily cycle of temperature change may be a potent natural regulator of sleep.

Our modern lives are filled with sleep disruptors—iPhones, heating systems, computers, sugar-filled junk food, hectic work-schedules, artificial lighting, pharmaceuticals, to name a few. By raising our cortisol levels, our stress hormone, and disrupting the production of the sleep hormone melatonin, these factors wreak havoc on our body’s hormonal milieu—effectively, among other things, seriously impairing sleep quality.

It’s no surprise that a lot of people in the industrialized world have problems falling asleep, waking up several times during the night and feeling sluggish and fatigued the next morning. Today’s average Joe may never experience the deep, high-quality sleep that hunter-gatherers readily access—and hence, he may require more sleep than they do.

Key Points:

  • The sleep patterns of our Paleolithic forebears may have differed from those of contemporary hunter-gatherers.
  • The fact that non-Westernized people in Africa and South America—specifically the Hadza of Tanzania, the San of Namibia, and the Tsimane of Bolivia—only get about 6.5 hours of sleep every night doesn’t mean that this is necessarily the optimal amount for everyone. Due to the fact that hunter-gatherers’ gene expression and health conditions are closer to the evolutionary norm, these people may indeed require less sleep than most people in industrialized societies. Moreover, primal people are not exposed to artificial lighting, junk food, and all of the other sleep-disrupting factors (all of which are part and parcel of modernized life), and therefore experience better-quality sleep than the average modern Joe.
  • Your sleep needs may in large part be determined by your health condition and physical activity levels, and your pre-bed routine and sleep environment. If you are in great health and pay a lot of attention to optimizing the quality of your sleep (like by avoiding artificial lighting at night and stressing down before bed), you too may require less than eight hours of sleep every night.

References:

  1. F. P. Cappuccio, et al. “Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies.” Sleep 33 (2010): 585-92.
  2. J. B. Dowd, et al. “Sleep Duration, Sleep Quality, and Biomarkers of Inflammation in a Taiwanese Population.” Annals of Epidemiology 21 (2011): 799-806.
  3. L. Imeri, and M. R. Opp. “How (and Why) the Immune System Makes Us Sleep.” Nature Reviews Neuroscience 10 (2009): 199-210.
  4. M. R. Irwin, R. Olmstead, and J. E. Carroll. “Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis of Cohort Studies and Experimental Sleep Deprivation.” Biological Psychiatry (2015).
  5. D. Lieberman, The Story of the Human Body: Evolution, Health, and Disease (Vintage, 2014).
  6. S. R. Patel, et al. “Sleep Duration and Biomarkers of Inflammation.” Sleep 32 (2009), 200-4.
  7. C. Sabanayagam, and A. Shankar. “Sleep Duration and Cardiovascular Disease: Results from the National Health Interview Survey.” Sleep 33 (2010): 1037-42.
  8. A. Steptoe, V. Peacey, and J. Wardle. “Sleep Duration and Health in Young Adults.” Archives of Internal Medicine 166 (2006): 1689-92.
  9. G. Yetish, et al. “Natural Sleep and Its Seasonal Variations in Three Pre-Industrial Societies.” Current Biology 25 (2015): 2862-8.
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Wednesday 5 April 2017

Tuesday 4 April 2017

PMR #156: Talking Healthy Skincare with Primally Pure Founder Bethany McDaniel

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We all know that health starts on the inside. What you’re putting into your body is crucially important. But, what you put on your body is pretty important too and the products you use help support your skin health and just make you look, feel and smell better. So we’d say skin care is a pretty important part of health and wellness for men and women, young and old. That’s why we’re chatting with Primally Pure founder Bethany McDaniel today.

Bethany makes an extensive line of natural skin care products including body oils, lotions, and even a baby care line. She uses free-trade ingredients and even Tallow from grass fed cows from her own farm, so it is a pretty cool story. On today’s show we are going to talk about what it’s like to start a farm with with no experience, and start your own natural skin care company, also with no experience. Finally, we talk about some of Bethany’s Paleo practices, foods, and other healthy products that she’s in to. So stay tuned to learn more about what to put on your skin for better health and wellness.

CLICK HERE for the full transcript

In our conversation we discuss:

  • How Bethany started a farm with her extended family.
  • What it takes to run a farm, and how the jobs are divided between family members.
  • The biggest challenges they faced and the learning curve they had to overcome.
  • What lead Bethany to start her own skincare company, without any experience.
  • How Bethany makes her products with grass-fed tallow beef.
  • Bethany’s favorite products and tips for staying moisturized.
  • What it means to produce and market a skincare brand towards men.
  • How Bethany practices health and wellness outside of skincare.
  • How she first adopted the Paleo lifestyle and how it continues today.
  • What’s next for Bethany in her business ventures and collaborations.

“I just was so fascinated by the idea that these simple ingredients can actually do so much for your skin.” — Bethany McDaniel [0:10:52.1]

“I was just using coconut oil and baking soda on my armpits, and that worked great for me.” — Bethany McDaniel [0:20:56.4]

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Italian Chopped Salad

This salad brings back all of the flavors reminiscent of your local Italian pizza or sandwich shop. It combines the...

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