Watermelon and Lime Ice Pops

When the temperatures soar, you need a way to cool down. Taking a dip in the pool is one way...

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Grilled Salmon And Bell Pepper Skewers

Salmon-stuffed peppers, or salmon and bell pepper skewers? Either choice is an excellent one, but if you are on a...

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Chicken Salad with Herb Dressing

There are many versions of chicken salad to explore – Chinese, Spicy Mexican, Hawaiian, BBQ – all of them offering...

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Paleo Granola

Poached eggs and streaky bacon are always a great way to start the day, but sometimes what you really desire...

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Grilled Hawaiian-Style Pork Chops

When your sweet tooth grabs a strong hold of your cravings, better listen to it and give your body what...

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How Exercise Makes you a Better Fat Burner

If you’ve ever used a treadmill, you’re probably familiar with the “fat-burning zone:” it’s a range of heart rates, and...

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Grilled Seasoned Chicken Drumsticks

If you’re starting to dive into the intricacies of meal planning for the office, you’ve probably seen the options out...

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Grilled Asian-Balsamic Steak Skewers

We absolutely love a skewer recipe – these simple and quick grilled dishes are perfect for creating a stunning presentation...

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Barbecued St. Louis Style Ribs

When you have a little more time to prepare for dinner and are looking for a recipe that can serve...

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Simple Grilled Pizza Skewers

Just like with a traditional pizza, these Paleo pizza skewers are as versatile as you’d like them to be –...

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Grilled Cajun Pork Chops

The ever-versatile pork chop – is there any way it can’t be prepared? In this recipe, you’ll be bringing out...

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Salmon with Lemon-Butter and Capers

You have to admit, one of the best things about eating fish is that you can cook it up pretty...

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Avocado, Cucumber And Cilantro Tuna Salad

You can sear a spicy cilantro and lime tuna steak in a matter of minutes, or you can opt for...

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5 Paleo Meals that Beat Whole Grains at their Own Game

One of the big claims of conventional nutrition advice is that whole grains are “superfoods” incredibly high in various nutrients...

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Grilled Steak With Honey Mustard Sauce

You have been searching endless hours, scrolling without luck for a flavorful weekend meal that is not too easy and...

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Grilled Garlic and Herb Chicken and Potatoes

When you smell this divine herbed chicken fresh off the grill, you may second guess yourself and wonder why you...

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Grilled Garlic Shrimp Skewers With Watermelon Salsa

Nothing says summer like an enormous slice of cool watermelon, devoured in the backyard under the blazing sun. Stretch your...

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Dry Rub Ribs

There’s nothing quite like a plate of spicy, smoky, baby back ribs to satiate anyone, especially when it’s the perfect...

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PMR #170: Hacking Your Fitness With DNAFit

Just like knowing someone’s history can help you understand them better, understanding your DNA can help you better understand your own body’s needs. On today’s show we talk with former Olympic athlete, Craig Pickering. Craig is a former Olympic sprinter and competed in four world championships and the 2008 Olympic Games before switching to bobsleigh and qualifying for the 2014 winter Olympics, making Craig only the eighth British person to be selected for both a summer and winter Olympic Games. There’s no doubt he’s got one heck of a good story and a ton of great insights on human performance to share.

Today Craig heads up another one of his passions called DNAFit. DNAFit uses genetic information to let us know what types of training, food and supplementation will help us maximize our health and athletic performance. We had a chance to take this test and learn all kinds of interesting things and in today’s interview, we get to use our results as an example for how to use this service.

CLICK HERE for the full transcript.

On today’s show we discuss:

• How Craig became a professional athlete.
• Why Craig moved from the 100m Olympic sprint to British Bobsleigh.
• What a bobsleigh is really like, and Craig’s experience.
• Craig’s injury setback and how he got involved in DNAFit.
• What DNAFit is and how DNAFit testing works?
• How DNAFit helped Craig himself.
• What we discovered using the DNAFit test.
• Endurance versus power training. Which is best for me?
• How to navigate your individual injury-risk level.
• The most common diet recommendations that are given out through DNAFit.
• What the caffeine gene is.
• How to reduce trial and error by understanding your DNA.
• How to quit fickle dieting plans for good!
• Any much more!

“I had kind of a choice; either get a real job or find somebody else to pay me to do sports.” — @craig100m [0:05:04.1]

“Being in an actual bobsleigh was horrific.” — @craig100m [0:07:15.1]

“If we know what DNA we’ve got, we can change the training and diet we do to best suit our genetic makeup.” — @craig100m [0:10:53.1]

“The biggest issues around DNA testing is that people aren’t aware that you can do it and how valid it is.” — @craig100m [0:15:11.3]

“There is no good news or bad news, just actionable news.” — @craig100m [0:27:02.3]

“Having a better idea, at the start, of what works for you could be massively important.” — @craig100m [0:37:01.4]

Listen Now!

SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG!

Its easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you’ll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal!
One winner will be randomly chosen each week.

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Lobster and Mango Salad

When we come across a dish like this one, where our first reaction is usually, “Wait, will that work together?”,...

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Does Coconut Oil Really Cause Heart Attacks?

Spoiler alert: No.

Recently, the American Heart Association (AHA) opened an attack on coconut oil.

The basis of AHA’s criticism is the claim that “randomized controlled trials that lowered intake of dietary saturated fat and replaced it with polyunsaturated vegetable oil reduced cardiovascular disease by around 30 percent,” as stated in the advisory’s abstract.

But this message from the AHA is not only false, it is dangerous.

False Claims—None of Cited Studies Involved Coconut Oil

The advisory cites four key clinical trials in support of their position. However, these four clinical trials do not in fact compare the health effects of coconut oil to vegetable oil—instead, the trials analyze certain health effects of standard diets of the 1960s and ’70s, which included large amounts of vegetable oil and margarine, along with butter, eggs, and other foods containing natural fats. As such, few—if any—of the study participants were actually eating coconut oil.

Why then do most doctors—who certainly believe science is an evidence-based practice—accept this argument against coconut oil, despite the lack of evidence?

This is because the advisory (and other organizations like it) conceals truth by misleading the public about the source of the saturated fats used in the studies they cite.

Coconut Oil Is Not a Saturated Fat

Saturated fat is not a food, it’s a kind of fatty acid. Therefore, coconut oil cannot be labeled as such. Coconut oil is, however, high in saturated fatty acids. It also contains monounsaturated fatty acids and even some polyunsaturated fatty acids (or PUFAs). Vegetable oils also contain a blend of all three, but they contain far lower quantities of saturated fatty acids.

Why does this subtle distinction matter? Because when the AHA says that “participants cut their intake of saturated fat,” they’re making a true statement. But what they imply is that participants cut foods that naturally contain saturated fatty acids, like butter and eggs. However, what the AHA fails to disclose is that participants also removed from their diets products like margarine and shortening—foods high in saturated fatty acids indeed, but also high in toxic trans fat.

Though saturated-fat-intake data used in these trials are absent from most of the publications, historical data do show that the average person’s diet was higher in margarine and shortening than it was in butter, lard, and tallow. One must consider that most, or possibly all, of the 1970s-era studies showing a supposed benefit of adding PUFAs are actually evidencing the benefit of cutting out trans fat.

A Dangerous, Nationwide Experiment With Vegetable Oil

Anyone who seriously studies nutrition and its connection to disease comes to the same conclusion: The modern diet is making us sick. Diseases like obesity, diabetes, Alzheimer’s, and cancer were far less common in years past, not because we’re living longer now (just consider that what we thought were age-related diseases are now showing up in kids), but because we eat very different foods—that is, processed foods.

Few foods better fit the description of a processed food than does vegetable oil. It is a main ingredient in everything from Twinkies to “healthy” salad dressings. Since the 1950s, the AHA has steadily promoted vegetable oils over saturated fat. And in that time, according to the statistics on fat consumption, we have followed their orders. Soy-oil consumption—the most common vegetable oil—increased by roughly 600 percent. Canola did not exist in the 1950s, but is today the second-most commonly consumed vegetable oil after soy. Meanwhile lard, tallow, and butter consumption have all declined by half, or more.

At the subcellular level, the effects of vegetable oil are sobering. According to Dr. Sanjoy Ghosh at the University of British Columbia, Canada, our bodies cannot easily burn PUFAs. Meaning that when we eat as much vegetable oil as we now do, some of it gets deposited in our omental fat, some in our liver (where it eventually causes fatty liver), and some in our arteries (causing atherosclerosis). And this is just the tip of the iceberg.

This field of study is new, and it’s difficult for scientists to acquire funding to pursue it—still, we do have animal research clearly showing that eating these oils causes uncontrolled weight gains (exceeding the oils’ caloric content), promotes diabetes and fatty liver, and initiates a reluctance to exercise. Plus there is ample human research suggesting that getting off these oils reduces chronic pain, migraines, Crohn’s disease, and ulcerative colitis.

Our Answer Is Biochemistry, Not Statistics

Biochemistry is at play from one end of the food chain to the other: In the processing plants where the oils are refined, in the frying pans of restaurant chains and Big Food manufacturers, and eventually in our bodies where they deregulate our natural homeostasis.

Consumption of processed PUFAs leads to uncontrolled reactions between those polyunsaturated fats and oxygen in your body. One consequence of this disruption is inflammation, a factor causing arterial plaque and heart attacks.

The AHA claims that it is the saturated fat that is pro-inflammatory and as such is the cause of heart attacks, but there is no biochemically plausible explanation for their argument. Saturated fat is very stable, and will not react with oxygen the way PUFAs do.

Unfortunately, most people—including doctors—are not familiar enough with the biochemical issues at hand to confidently dismiss the rhetoric we’ve all heard about saturated fat clogging our arteries. The biochemistry involved in imputing PUFAs as the true cause is beyond the scope of this article, but not beyond the scope of a proper medical education.

Vegetable Oils Cause Oxidative Stress

One of the breakdown products of PUFA oxidation is 4-hydroxynonanol. This toxic compound forms inside vegetable-oil bottles during the refining process,¹ surfaces in the oils when we cook with them,² and once the oils are consumed, saturates every tissue inside our bodies.³The more we eat, the more our tissues experience oxidative stress, and effectively the sicker we get.

You could rightly dub oxidative stress the “great disease maker” of our time. We now know that the underlying cause of cardiovascular disease—along with just about every other chronic and degenerative disease under the sun—involves some form of oxidative stress. And because vegetable oil increases oxidative stress the more we consume it, you could rightly call canola, corn, cottonseed, soy, sunflower, safflower (and a few other oils) “death in a bottle.”

The link between PUFA consumption and oxidative stress is not esoteric science. It is a result of basic reactions between molecules. These well-documented molecular processes are as irrefutable and immutable as algebraic equations—just ask the next organic chemist you meet on the street.

Unfortunately, organic chemists do not frequently go on to medical school, so during our education we don’t learn that understanding the oxidation of PUFAs is critical to the practice of preventative and curative medicine.

Without this insight, during our years at medical school most of us do our best to completely forget the organic chemistry reactions that we worked so hard to memorize back in college, in an effort of clearing space in our brain for more relevant knowledge. The nutrition science we do learn involves nonbiochemistry-based strategies—statistical correlations, clinical trials, and physiologic mechanisms.
Since the bulk of these kinds of studies are flawed by some missing piece of biochemical knowledge, this leads to confounding by variables not controlled for, and the churning out of inconsistent and conflicting results.

That’s why one week you hear that eggs are part of a healthy breakfast, and the next week it’s back to the “eggs clog arteries” verdict. That is also why nutrition science has become a team sport, with one side flinging not-so-well-done studies at the other side. We can only settle the debate once and for all by bringing the discussion back to a place where there’s fundamental agreement—namely, basic science.

And when your head is spinning from all the conflicting headlines, news reports, and advisories, just remember: Nature doesn’t make bad fats—factories do.

References:

1. Hua, Hongying, et al. “Impact of refining on the levels of 4-hydroxy-trans-alkenals, parent and oxygenated polycyclic aromatic hydrocarbons in soybean and rapeseed oils.” Food Control 67 (2016): 82-9. Web: researchgate.net/publication/313880604_Impact_of_refining_on_the_levels_of_4-hydroxy-trans-alkenals_parent_and_oxygenated_polycyclic_aromatic_hydrocarbons_in_soybean_and_rapeseed_oils
2. Wang, Lei, et al. “Kinetics of Forming Aldehydes in Frying Oils and Their Distribution in French Fries Revealed by LC–MS-Based Chemometrics.” Journal of Agricultural and Food Chemistry 64.19 (2016): 3881-9. Web: pubs.acs.org/doi/abs/10.1021/acs.jafc.6b01127?journalCode=jafcau

Web: science.gov/topicpages/p/peroxidation+product+4-hydroxynonenal.html.

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source https://paleomagonline.com/coconut-oil-really-cause-heart-attacks/

The Science of Refeeds or Planned “Cheat Days” for Weight Loss

It’s a popular strategy for weight loss: every week (or every two weeks, in some plans), take a “cheat day”...

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Grilled Cuban-Style Salmon with Jalapeño Avocado Salsa

Grilled dishes are a perfect meal for when the weather is a bit warmer and cooking indoors is less appealing...

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Shrimp, Bacon and Avocado Salad

Shrimp is truly the fruit of the sea, and the logic is quite self-explanatory. Those little crustaceans can be boiled,...

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Spicy Cilantro-Lime Tuna

Forget your inhibitions about cooking a flawless fish dish, and just dive right in! It’s easy if you know what...

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Grilled Chili-Lime Chicken

When life hands you lemons, you make lemonade. When life hands you chicken, well, you better rummage for some red...

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Summer Vegetable Beef Rolls

Eating in season has plenty of advantages. Asparagus is but one of them. When the season hits, one needs to...

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Grilled Dijon and Balsamic Pork Tenderloin

You know the best thing about a tender, herb-grilled roast, besides eating it outside on the patio, surrounded by good...

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Creole Butter Chicken Wings

If you’re looking for the perfect dish for entertaining a large crowd, there’s nothing quite like a simple chicken wing...

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PMR #169: All About Beef Jerky and Starting Your Own Business With The New Primal’s Jason Burke

On today’s show we’re talking to the founder of The New Primal, Jason Burke. Jason started making his own jerky because he needed a healthy option and it went well, and the rest is history. Now he’s offering that healthy option to all of us, at more than 6,000 locations around the US as well as online. This company makes grass fed, grass finished beef jerky as well as marinades, meat sticks and even cute, perfectly proportioned snack mates for the kiddie’s lunch boxes.

This company has helped change the public’s perception of jerky from an aggressive salted and sugared trucker treat that you pick up at the gas station to a healthful, nourishing snack that really anyone can enjoy. In today’s episode, we talk about his product, the growing pains of running a company as well as having a life and a lot more.

CLICK HERE for the full transcript.

On today’s show we discuss:

• Jason’s background and how he came to be where he is now.
• How he continues to differentiate and set himself apart from new jerky companies.
• What Jason’s jerky recipe consists of.
• The kid specific products that are available at The New Primal.
• How Jason has entered new market segments with his healthy jerky.
• How the packaging is inclusive and not classic meathead kind style.
• What product is the most popular product from The New Primal.
• How Jason found and developed a relationship with his suppliers.
• How the local market is starting to make steps into the direction of grass fed cows.
• The challenges of sourcing poultry.
• How he and his family maintain a healthy lifestyle and find a balance.
• The new products that The New Primal has and what to look out for..
• And much more!

“Paleo or not, we’re among the cleanest that you’ll get and we don’t skimp on animal welfare practices at all.” — @thenewprimal [0:08:38.1]

Listen Now!

SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG!

Its easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you’ll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal!
One winner will be randomly chosen each week.

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source https://paleomagonline.com/pmr-169-beef-jerky-starting-business-new-primals-jason-burke/

Grilled Chicken with Strawberry and Avocado Salad

If you are one of those people who could eat salad for breakfast, lunch and dinner then this salad is...

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Jamaican Jerk Eggplant and Zucchini

Usually when we think of traditional Jamaican jerk recipes, we focus on things like wings, pork, or beef. But this...

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5 Research-Backed “Medicinal Foods” For Cardiovascular Health

The Greek physician Hippocrates famously said to “let thy food be thy medicine and thy medicine be thy food.” Of...

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source https://paleoleap.com/5-research-backed-medicinal-foods-cardiovascular-health/

Mojo Marinated Cuban-Style Pork

We’ve designed this recipe to be reminiscent of popular Cuban flavors, including both fruit, cilantro, and mint flavors that will...

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Grilled Moroccan-Style Chicken

For a homestyle family dinner a whole roast chicken with Moroccan spices will do nicely, but if you are in...

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Baked Chicken with Hawaiian BBQ Sauce

When we think of “Hawaiian-style” flavors, some delicious things come to mind – the tangy flavor of pineapple, the sweetness...

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Lemon Garlic-Herb Shrimp And Tomatoes

Every once in a while you are in the mood for pick-me-up Paleo meal that is a whole lot lighter...

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Slow Cooker Honey-Garlic Pork Tenderloin

Condiments, oh condiments! Just because you eat Paleo, it doesn’t mean that you have to miss out on great tasting...

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