20+ R ECIPES FOR A FESTIV E HOLIDAY TABLE

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DECEMBER/JANUARY 2019 App
DISPLAY UNTIL FEBRUARY 4, 2019 le
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 Rebecca Andrews, MA, AHG, is passionate
about herbalism as “the people’s healthcare” and is an
ecotherapist focused on connecting with nature for
thriving health. She keeps Crohn’s in remission with Paleo
AIP and herbs. For more info, education, free newsletter,
and blog, visit RebeccaGraceAndrews.com.
Cassie Bjork, RD, is a globally recognized
industry leader in weight loss, a sought-after speaker,
and the number-one international bestselling author
of Why Am I Still Fat? The Hidden Keys to Unlocking
That Stubborn Weight Loss. For more than a decade,
she has helped tens of thousands of people achieve
the bodies they want—not by starving or skimping,
I\[I`LH[PUNMVVKZ[OH[M\LSLɈLJ[P]LHUKZ\Z[HPUHISL
weight loss.
Hilary Bromberg founded Barefoot Provisions,
an online store for the primal foodie, and is principal
at egg, a sustainability-branding and food-product-
development company. She trained as a cognitive
neuroscientist at MIT and Harvard and is the author of
A New You, a dystopic novel, and the upcoming Wake
the F*ck up Before It’s Too Late: How to Attain Paleo
Happiness, Ditch the Standard American Life, and
Make It to the Planetary Age.
Darryl Edwards is the founder of the Primal Play
Method™ at PrimalPlay.com. Darryl developed the
Primal Play methodology to inspire others to make
HJ[P]P[`M\U^OPSLNL[[PUNOLHS[OPLYÄ[[LYHUKZ[YVUNLY
in the process. He is the author of several award-
winning books including Paleo Fitness, Paleo from A
to Z, and the April 2018 release Animal Moves.
Stephanie Gaudreau is the author of the
bestselling book The Paleo Athlete and the award-
winning The Performance Paleo Cookbook. She
combines a formal education in biology/human
physiology, 12 years of science teaching experience,
holistic nutrition training, and an unabashed love of tasty
Paleo food on her blog, StupidEasyPaleo.com.
StupidEasyPaleo
Founder / Editor in Chief Advertising
Cain Credicott sales@paleomagazine.com
Publisher Research Roundup
Bryan Azur Erin Skinner, MS, RDN, CPT
Managing Editor Contributing Photographer
Shawn Mihalik Jaelyn Wolf
Creative Director
Olivia Sheehan Recipe Designers
Copy Editors Sarah Al-Khayyal
Daria Astara Alexandra Catalano
Ellen Seeley Katie Doyle
Recipe Editor Alexa Federico
Tammy Credicott Chelsea Gold
Anna Hussein
Jennifer Meier
Heather Resler
Recipe and Cover Photographer
Savannah Wishart Photography
PrimalRevolutions.com
4 December/January 2019
Kathy Gilbert, a writer/blogger with an MA in
communication, is interested in health and wholeness.
An autoimmune diagnosis led her to Paleo, which is
helping her heal through food and lifestyle choices. A
TV[OLYVMÄ]LZOLSP]LZPU[OL:LH[[SLHYLHHUKSV]LZ
encouraging others to be their best—at any age.
Bizzie Gold has appeared on The Dr. Oz Show,
TODAY, E!, EXTRA, Home & Family, Bethenny, ABC
NEWS, and MSNBC to discuss her unique approach
[VZ\Z[HPUHISL[YHUZMVYTH[PVU.VSK»ZÄ[ULZZHWWYVHJO
pairs dynamic yoga asana with primal movement and
M\UJ[PVUHSZ[YLUN[O[YHPUPUN.VSKPZHÄ[ULZZPUK\Z[Y`
veteran and disruptor with her E-RYT through Yoga
(SSPHUJLPUHKKP[PVU[VILPUNHU(*,JLY[PÄLKWLYZVUHS
trainer. Gold is the founder of global brand Buti®.
BizzieGold.com ButiYoga.com
Kathryn Goulding is a freelance writer
interested in health and nutrition. She lives in Denver,
Colorado, where she spends her spare time hiking,
biking, and trying every Paleo recipe she can get her
hands on.
Nik Hawks lives in San Diego, where he’s way
into paragliding and running the company Paleo Treats
with his wife Lee. Nik’s experience with performance
and health spans from running the Leadville 100
to teaching Paleo 101 courses to consulting for
Red Bull’s High Performance Team and being a
professional athlete for the U.S. Navy.
Frank Hyman learned his craft from foragers
in California, the Carolinas, Virginia, Manhattan,
Massachusetts, Maine, Quebec, Bonaire, Catalonia,
Provence, Tuscany, and Umbria. He teaches chefs,
MHYTLYZHUK^HUUHILMVYHNLYZPZJLY[PÄLK[VZLSS
mushrooms in three states and has a horticulture degree.
Frank’s book, Hentopia: Create a Hassle-Free Habitat for
Happy Chickens comes out in December 2018.
FrankHyman.com
Paleo Magazine Advisory Board
Loren Cordain, PhD
Nora Gedgaudas
Melissa Hartwig, CISSN, RKC
Aglaée Jacob, MS, RD
Amy Kubal, MS, RD, LN
Jaclyn Nadler, MD
Robb Wolf
Newsstand Consultant
Tom Ferruggia
tferruggia@msn.com
 Melissa Joulwan is the author of the cookbooks Emily Schromm is a personal trainer, nutritional
Well Fed: Paleo Recipes for People Who Love to Eat
therapy practitioner, and entrepreneur helping others
and Well Fed 2: More Paleo Recipes for People Who
empower themselves by way of food and movement.
Love to Eat, and her blog MelJoulwan.com, where
Besides running online programs at EmilySchromm.com,
she writes about her triumphs and failures in the gym,
her other ventures include her backpack-turned-weight-
in the kitchen, and in life.
training invention, the EmPack; her podcast, Meathead
MelJoulwan | MelJoulwan.com Hippie; and her holistic tea line, Herbal Element.

Mark Sisson is the author of a #1 bestselling health

Erynn Kay, PA-C, PZHIVHYKJLY[PÄLK book on Amazon.com, The Primal Blueprint, as well as the
licensed physician assistant, nutritional therapy [VWYH[LKOLHS[OHUKÄ[ULZZISVNMarksDailyApple.com.
consultant, and restorative wellness practitioner He is also the founder of Primal Nutrition, Inc., a company
located in Denver, Colorado. Working in a devoted to health education and designing state-of-the-art
progressive and functional family-medicine practice, supplements that address the challenges of living in the
her primary mission is to counsel and treat patients modern world.
using an ancestral nutritional approach.
MarksDailyApple PrimalKitchenFoods

Jason Kremer, DC, CCSP, CSCS, is a Erin Skinner, MS, RD, CPT, is a registered
chiropractor and functional medicine practitioner who dietitian and author with a passion for helping people
specializes in gastrointestinal conditions. His whole- YL]VS\[PVUPaL[OLPYOLHS[O:OLPZHJLY[PÄLKWYHJ[P[PVULYPU
body approach involves looking upstream at the root integrative and functional nutrition who utilizes ancestral
causes of everything from skin conditions to IBS, nutrition to treat chronic health conditions. Her hobbies
migraines, and autoimmune diseases. are travel and CrossFit.
TheWellnessDoctor | HealthAroundYou.com RealNutritionRX.com

Chris Kresser, MS, LAc, is the author of

Unconventional Medicine: Join the Revolution to
Reinvent Healthcare, Reverse Chronic Disease, and
Create a Practice You Love, a book for healthcare Erin Van Genderen is a journalist,
practitioners and the general public that proposes a a degreed nutritionist, and a registered
bold solution to the chronic-disease epidemic. He is dietitian in training.
also the founder of the Kresser Institute, the creator of
ChrisKresser.com, and the New York Times best-
selling author of The Paleo Cure.
@ChrisKresser
Ashleigh VanHouten is a writer, editor, and host
of Paleo Magazine Radio who divides her time between
Tyler Miles lives in New Hampshire with his wife Ottawa, Canada, and New York. She’s a Primal Blueprint
Kristyn, young sons Greyson and Remington, and his *LY[PÄLK,_WLY[HUKOHZOLY*YVZZ-P[:[YVUNTHUHUK
KVN*HZZP\Z/LLUQV`ZHSS[OPUNZÄ[ULZZU\[YP[PVUHUK 6S`TWPJ3PM[PUNJLY[PÄJH[PVUZ0UOLYZWHYL[PTL(ZOSLPNO
Brazilian Jiu-Jitsu. Probably more than his full-time PZHUH[PVUHSS`X\HSPÄLKUH[\YHSÄN\YLJVTWL[P[VYHUKHSZV
employer would prefer. . . trains in powerlifting and BJJ.
@TMiles4212 TheMuscleMaven

Fisher Neal is the owner of Learn to Hunt NYC, the Andrea Wool is the Founder, CEO, and head
only hunting guide service that specializes in teaching JVHJOVM(\[VPTT\UL:[YVUNHUVUSPULÄ[ULZZWYVNYHT
people who’ve never hunted in their lives how to go out KLZPNULKZWLJPÄJHSS`MVYWLVWSLSP]PUN^P[OJOYVUPJ
and harvest wild game on their own. Based just outside PSSULZZZ\JOHZH\[VPTT\ULKPZLHZLÄIYVT`HSNPHHUK
VM4HUOH[[HUPU1LYZL`*P[`51OL[HRLZÄYZ[[PTL 3`TLKPZLHZL(UKYLHPZHJLY[PÄLKWLYZVUHS[YHPULYHUK
O\U[LYZMVYPUÄLSKO\U[PUNHUKZOVV[PUNSLZZVUZHZ^LSS nutritional therapy practitioner.
HZM\SS`V\[Ä[[LKO\U[ZMVYKLLYHUK^PSK[\YRL`
GetAutoImmuneStrong.com
LearnToHuntNYC.com HuntingActor

Paleo Magazine (USPS 11-200 | ISSN 2329-0757) is published 6 times per year in Feb/Mar, Apr/May, June/July, Aug/Sept, Oct/Nov and Dec/Jan by Paleo Media Group,
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Subscribe at: PaleoMagazine.com December/January 2019 5

 TAG US
#PaleoMagLif
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e of
fe a tu re d in the nex t issu
n t yo u r In s ta gram pos t
a tu ri n g th e latest issue
Wa ture fe
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hashtag #Pa !
inspire others
you can help

@ferro3paige It’s not Fall @chronicallypaleostrong @biopunkmethodology

without some Paleo Pumpkin
Softserve! Check it out in the
October Paleo Magazine.
#paleo #icecream #yum #fall
#paleomaglife
-HSSÅH]VYZOLYL0JVTL #paleomaglife: got a batch
Another lovely, crisp evening VM ÄYLJPKLYPU[OL^VYRZ
spent on the patio planning out thanks to the latest issue of
meals for the week. You can @paleomagazine! #paleo
see all of my bookmarks, lol. #homebrew #fermentedfoods

@farmtotablefamily Delicious @smithfamilyforest Tried a @jillspeakspaleo “Oh the

breakfast this morning.. Cassava
>HўLZ^P[OZ[YH^ILYY`JVTWV[L
#paleomaglife
6 December/January 2019
new dessert tonight, courtesy
of @paleomagazine 'Spiced
Pumpkin Banana soft serve'.
It taste delicious! We are still
dealing with summer weather in
the south, so I'll take any taste
of fall I can get.
weather outside is frightful but
these “Chocolate Chip Cranberry
Cookies” from @paleomsgazine
April/May 2018 issue are so
delightful!”
 p 84

p 83
p 82

p 92

p 89 p 91

p 90

p 97

p 98

p 99

p 32
Contents How to Thrive in Paleo Business
Highlights What one entrepreneur learned
about intentional work during a
21-day digital detox.

p 38
Is It Time for You to Eat More Carbs?
*OYPZ2YLZZLY[HRLZHSVVRH[[OLILULÄ[Z
of carbohydrates.
p 10 8
Movemen t
 p 86 p 87

p 88
p 85

p 93 p 96

p 95

p 94

p 25
p 102

p 42
Alzheimer’s is Not a Normal
Part of Aging
What does the future hold for
Alzheimer’s disease prevention?
p 46
From Militant Vegan to
Conscious Hunter
How one woman rediscovered her
passion for healthy, sustainable food.
p 58
The Recipes
The Perils of Fast Fitness
>O`HUKOV^[VYLKLÄUL`V\Y
Ä[ULZZNVHSZ
p 64
Five Holiday Traditions That
Embrace the Ancestral
Mark Sisson shares his favorite
Paleo-inspired traditions for
celebrating the holiday season.
cover
stories
p 68
Intentional work
What one entrepreneur learned from
a 21-day digital detox.
p 72
Shared Stress and Clear Goals
How to design a family gathering
everyone will remember.
December/January 2019 9
 PMR 235: The Latest Research on Nutrition and Alzheimer's
Disease Prevention with Professor Ríona Mulcahy
In this episode, we talk all about dementia, Alzheimer’s,
HUK[OLZ[\KPLZ[OH[HYLILPUNKVUL[VÄUKHJ\YL
We’re joined by Professor Ríona Mulcahy, who was
involved in conducting a recent 18-month study in
0YLSHUK[OH[TH`OH]LPKLU[PÄLKH\UPX\LJVTIPUH[PVUVM
nutrients that can slow the progression of Alzheimer’s.
PMR 233: Perfect Keto's Anthony Gustin Explains How to Be Your
Own N=1 Experiment
(U[OVU`.\Z[PUOHZ^VYRLKPUHU\TILYVMKPќLYLU[YVSLZPU
the Paleo-keto world, and he's currently occupied with his
JVTWHU`7LYMLJ[2L[V0UV\YJVU]LYZH[PVU(U[OVU`ÄSSZ\Z
in on his company and some of their exciting new products
before we get down to brass tacks about diets and keto.
10 December/January 2019
PMR 234: Don't Worry, Wine Is Paleo! Making Better, Healthier
Wine with FitVine
Mark Warren and Tom Beaton of FitVine join us to chat all
about their healthy and delicious range of wine. We know
you have at least some skin in the health game, but that
doesn't mean you don't want to enjoy yourself and live your
life to the fullest. FitVine wine scratches that itch.
PMR 232: How Aggressively Organic Is Changing the Way We Grow and
Eat Vegetables, with Jonathan Partlow
In this episode, we welcome the founder and CEO of Aggressively
Organic, Jonathan Partlow. This new company is aiming to put an
end to factory farming and the unsustainable food practices we
see in the modern world by supplying customers with small-scale
vegetable and herb gardens that can be grown in any home.
 FROM THE

LETTEREDITOR
EDITOR IN CHIEF
CAIN CREDICOTT

t’s oicially the holiday season, with most of us looking forward to

I
taking a break from our daily routines and getting in some quality
time with our family and friends. I have no doubt that as a member
of the Paleosphere, you’re already well aware that fostering a strong
social community and tight-knit relationships are key factors to
leading a long, healthy life. Trouble is, while these are admittedly important
goals, too many of us ind ourselves leaving the heavy lifting of community-
building to “special occasions” throughout the year, the bulk of which happen
during a few weeks in late November and December.
here is certainly something special about the holiday season and the
opportunity to take time of for quality time with family and friends, and
it’s something most of us look forward to every year. I’m starting to struggle,
however, with seeing the beneits in thinking we can cultivate lasting
relationships by trying to nurture them in an intense, short spurt over the
course of one month—then going right back to intermittent communication
the rest of the year. (I also struggle to see similar beneits in short-term “diets,”
where one expects to see lasting health beneits by changing one’s eating for 30
days and then going right back to normal patterns for the next 11 months.) the perfect opportunity to test how
his year, I’ve decided to think diferently about my holiday time. his year, we can integrate more face-to-face
I’m going to use my holiday as an intentional experiment, testing ways I can communication into the rest of the
work on my relationships throughout the entire year. In other words, I’m going year, whether that means scheduling
to view the holidays less like a crash diet of no work and all quality time, and more frequent breaks from tech
more like the process of choosing a sustainable nutrition plan. I’ll be paying or simply committing to prioritize
close attention to the things that work for me and the things that don’t, and, in in-person communication whenever
the end, incorporating those elements that work into my daily life to help me possible, even when it’s not the most
foster my relationships on an ongoing basis. convenient option (p 32).
his means treating holiday reunions as opportunities to not only catch up on Regardless of how you spend your
missed quality time, but also to ind ways to “maintain [that time] and lean on holidays this year, I encourage you to
it as a source of joy and health” throughout the year (p 72). For example, I plan join me in tweaking your mindset a
on changing how I participate in family gatherings. Instead of sitting around little. Instead of thinking that whatever
wondering how we can entertain ourselves (retelling the same stories over and happens in December, stays in December,
over can ill only so much time), I plan to come prepared with activities that consider treating the holidays like an
foster communication on a deeper level and get the whole family outside and experiment for long-term, positive
moving. Not only will this help us bond more genuinely, it should also relieve relationship changes. If you come away
some of the pressure of family time, making everyone more likely to engage with with a few changes you can implement
one another the rest of the year. gradually over the next 11 months,
he holiday season is also the ideal time to take a hiatus from our phones, I have no doubt you’ll be that much
computers, tablets, and TVs (p 32). With screens out of the way, we are happier and healthier and have a much
forced to rely more on face-to-face conversation and the “most powerful stronger sense of community come this
form of communication,” physical touch (p 72). his mini “digital detox” is time next year.

12 December/January 2019
 Research Roundup
By Erin Skinner

A Heterogeneous Response of Liver and Skeletal Erin’s take – Incidence of type 2 diabetes
Muscle Fat to the Combination of a Paleolithic is already at alarming levels, and is on the
rise. Fat accumulation outside of adipose
Diet and Exercise in Obese Individuals with tissue, such as in the liver and muscle, is
Type 2 Diabetes: A Randomised Controlled Trial especially linked to insulin resistance. Of note,
non-alcoholic fatty liver disease (NAFLD) is also
increasing in frequency, a harmful trend that
Journal: Diabetologia accompanies obesity and diabetes. Fortunately,
htps://link.springer.com/article/10.1007/s00125-018-4618-y
[OPZZ[\K`YL]LHSLKHZHMLLɈLJ[P]LZVS\[PVU
For overweight individuals with type 2 diabetes,
the Paleolithic diet alone was responsible for fat
In this clinical trial, 32 overweight subjects with loss, improved insulin sensitivity, reduced liver
type 2 diabetes were trained to follow a Paleo fat, and reduced IMCL content. The addition
diet for 12 weeks. They also were given either VMZ\WLY]PZLKL_LYJPZLHKKLK[OLILULÄ[VM
exercise recommendations or guided exercise PTWYV]LKJHYKPV]HZJ\SHYÄ[ULZZ;OLH\[OVYZ
sessions. The Paleo diet was responsible for ZWLJPÄJHSS`UV[LK[OH[MH[SVZZPZKPYLJ[S`YLSH[LK
a reduction in body fat, including in the liver
and muscle. It also led to improved insulin
summary [V[OLKLJYLHZLKPUÅHTTH[PVUHUKPTWYV]LK
micronutrient intake resulting from the Paleolithic
sensitivity. The guided exercise added the diet. Overall, a Paleo diet, implemented with
ILULÄ[VMPTWYV]LKJHYKPV]HZJ\SHYÄ[ULZZ professional supervision, is an excellent way to
improve NAFLD and type 2 diabetes by way
of fat loss and improved insulin sensitivity.
Measurement intervals The addition of guided exercise under the
supervision of a trained professional only boosts
baseline 12 weeks [OLILULÄ[ZVMZ\JOHUPU[LY]LU[PVU

32 subjects
Single-blind, randomized, study All diagnosed with type 2 diabetes
All with BMI 25-40 (overweight or obese)
controlled trial
Ages 30-70 years (median age of 60 years)

12
weeks of ad libitum (eating to satiety) 2 groups
7HSLVSP[OPJKPL[KLÄULKI`[OL
researchers as lean meats, eggs,
ÄZOZLHMVVKU\[ZMY\P[Z]LNL[HISLZ
PD PD-ex
intervention standard guided exercise that
5
group sessions run by a trained
recommendations
to exercise 30
minutes/day and
combined cardio and
strength training
(Frequency/Time: three
dietitian to teach the diet (phone were left to exercise 1-hour sessions per week;
and email access to the dietitian on their own supervised by a personal
between meetings) trainer with a BS in Sports
Medicine)

rESULTS
PD both groups PD-ex
fat mass: 12.6 lbs total weight: 15.4 lbs fat mass: 14.3 lbs
max. oxygen uptake: 3% insulin sensitivity: both groups max. oxygen uptake: 10%
improved in both peripheral
reduction in liver fat: 74% and adipose tissue reduction in liver fat: T 32% and heterogeneous
(there was actually more of a T with most subjects,
IMCL content: 40% adverse events: none I\[Z\IQLJ[ZOHKHZPNUPÄJHU[S and this brought
T the median; So some S and some T)

IMCL content: 22%

Reference: Oten J, Stomby A, Waling M, Isaksson A, Söderström I, et al. “A Heterogeneous Response of Liver and Skeletal Muscle Fat to the Combination of a Paleolithic
Diet and Exercise in Obese Individuals with Type 2 Diabetes: A Randomised Controlled Trial.” Diabetologia. 61.7 (2018): 1548-1559. doi: 10.1007/s00125-018-4618-y
 The Role of a Low Fermentable Oligosaccharides,
Disaccharides, Monosaccharides, and Polyol Diet Erin’s take – This is an important meta-analysis,
in Nonceliac Gluten Sensitivity ILJH\ZLP[HɉYTZ[OLL_PZ[LUJLVM5VU*LSPHJ
Gluten Sensitivity but also highlights the fact
that other compounds in wheat may cause
Journal: Gastroenterology Research and Practice negative symptoms. Many people who
htps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109508/ MVSSV^HZWLJPÄJKPL[ILSPL]L[OH[[OL`HYL
gluten-sensitive, so it’s important for them to
know that low-FODMAP may be additionally
In this article, scientists reviewed helpful. Overall, people who feel that they are
[OLZJPLU[PÄJSP[LYH[\YLVUUVU sensitive to gluten should try a combination of
celiac gluten sensitivity. They a gluten-free and low-FODMAP diet for optimal
found that only 16-30% of NCGS symptom relief. These two diets combined
subjects are truly reactive to gluten. ZLLT[VL_LY[HZ`ULYNPZ[PJLɈLJ[[OH[LUOHUJLZ
Instead, most of them are reactive symptom improvement. The authors of this
to other compounds in wheat. In
conclusion, the literature supports
summary study emphasize that both diets should be
implemented under the guidance of a registered
the combination of a gluten-free diet KPL[P[PHUPUVYKLY[VH]VPKHK]LYZLOLHS[OLɈLJ[Z
and a low-FODMAP diet for optimal
symptom relief in NCGS subjects.

197 patients with NCGS (each study

sample size varied from 22-59 patients)
6 clinical trials included study 5*.:KLÄUP[PVU! reactive to wheat-
containing foods but ruled out for Celiac
disease and wheat allergy

Subjects across the 6 trials were

placed on combinations of the data measured
following diets:
Gastrointestinal symptoms: pain, bloating,
Gluten-free Low-FODMAP ÅH[\ZUH\ZLHZ[VVSJOHUNLZ
intervention Extraintestinal manifestations: lack of well-
being, fatigue, headache, brain fog, anemia,
anxiety, numbness, depression
Gluten- Normal-
containing FODMAP

rESULTS

8% 16-30%
showed true gluten-sensitive in GASTROINTESTINAL
DEPRESSION:
gluten and
PRIMARY FINDINGS
࠮:VTLWH[PLU[ZHJ[\HSS`OH]L-6+4(7
intolerance, not gluten intolerance
sensitivity to challenge studies FODMAPs both
SYMPTOMS:
gluten in trial worsened symptoms ࠮(JVTIPUH[PVUVM.-+^P[OSV^-6+4(7
low-FODMAP diets diet can be more helpful than GFD alone
conditions ^LYLZPNUPÄJHU[S`
likely to improve ࠮;OLYLPZHJ\T\SH[P]LWVZP[P]LLɈLJ[VU
FATIGUE & WEAKNESS: symptoms MICROBIOME: the microbiome from the simultaneous
NS\[LUKPKUV[HɈLJ[[OLT microbiome was more
implementation of GFD and low-FODMAP diet
but fructans (FODMAPs) ULNH[P]LS`HɈLJ[LKI` ࠮+PL[OVSKZPTTLUZLWV[LU[PHSHZH[YLH[TLU[
exacerbated them GFD than low-FODMAP diet; option for NCGS and other functional GI
VITALITY:
also changed more from disorders such as IBS
FODMAP fructan dietary interventions than
ZPNUPÄJHU[S`SV^LYLK in healthy controls

Reference: Priyanka P, Gayam S, Kupec J. “The Role of a Low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyol Diet in Nonceliac Gluten Sensitivity.”
Gastroenterol Res Pract. 2018 (6 August 2018): 1561476. doi: 10.1155/2018/1561476
 Herbs for THRIVING

g i n g e r [ Zingiberis officinalis [
By Rebecca Andrews
You’ve no doubt enjoyed ginger in stir-fries, sushi rolls, crispy gingersnaps, and holiday
gingerbread, but did you know that ginger is full of medicinal goodness as well? In
its eastern homeland, where it is a staple in both Ayurveda and Traditional Chinese
Medicine, ginger is more than a just a culinary herb. Its usage as medicine dates back
to ancient times, with mentions by Confucius in China, Dioscorides in Greece, and
Muhammad in the Koran.1
Technically, ginger is a rhizome, a bulbous stem that sends out roots, but usually it’s simply
referred to as a root. It grows best in tropical climates, but can also thrive as a houseplant.
Herbs all have energetic qualities that help us make sense of their many uses. Ginger’s
energy is hot, stimulating, and drying, promoting the low of a variety of bodily luids:
saliva, bile, gastric juices, mucus, and blood.2 his heat, combined with a number of active
constituents, enables ginger to beneit the the body in myriad ways. Ginger is the go-to herb
for all conditions that are cold in nature and that can beneit from heat and stimulation.

GI SUPPORT >> MUSCULOSKELETAL SUPPORT >>

Ginger’s ability to stimulate the low of saliva, bile, and gastric
secretions gives it a remarkable penchant for relieving all manner
of GI discomforts. It relieves colic and gas, reduces bloating,
stimulates digestion, and dries up diarrhea.1 In clinical trials,
ginger was found to be efective against nausea of all kinds.2 It
can also stop vomiting.1,3
Too sick even to down a mug of ginger tea? A ginger foot-
bath is often an efective alternative.1 We sometimes forget just
how absorbent our skin is.
Ginger is good preventative medicine for the GI tract, as well.
Its zingerbene and pungent gingerols both help to balance gut
microbiota and target H. pylori bacteria, thereby discouraging
the formation of ulcers.1 If you already have an ulcer, however,
ginger’s heat is contraindicated, so use chamomile instead.
Sufering from rheumatoid arthritis or other bodily aches that ind
relief with heat? Ginger, either applied topically or ingested, might
be the perfect remedy for you. Its warming qualities and ability
to improve circulation, combined with the anti-inlammatory
property of the active ingredient, gingerol, gives ginger a knack for
treating cold, achy conditions. It is not, however, the right herb for
inlamed or sore joint conditions that are exacerbated by heat.5
CHEMOPROTECTION >>
As an antioxidant, ginger helps to protect cells from damage. It
also contains speciic anti-tumor properties to protect against
cancer.1 Additionally, ginger is useful for the alleviation of
chemo-induced nausea.1

OTHER BENEFITS >>

IMMUNIT Y >>
here’s no doubt ginger is a good ally in cold-and-lu season. It’s
one of the primary ingredients in warming, immune-boosting
Fire Cider (see the October/November 2018 issue for a recipe),
and it’s a powerhouse for bolstering the immune system: antiviral,
antibacterial, antiparasitic, and antifungal.1 Ginger’s active
ingredients target a mile-long list of both gram-negative and
gram-positive bacteria as well as viruses.1,4 But ginger doesn’t just
contain active ingredients that do battle against speciic germs; it
also works as an immune-system modulator, prompting your body
to mount a stronger immune defense.1 If you do get sick, not only
will ginger soothe your tummy, it will also act as an antihistamine
to clear out your sinuses. It is said that ginger is equally as
efective in cough reduction as codeine syrups, relieves bronchial
inlammation, and provides overall analgesic qualities on par
with ibuprofen.4 All that warming ginger will relax blood vessels
and improve circulation, reducing body aches and headaches—
including migraines—and warding of those feverish chills.1
16 December/January 2019
Finally, ginger is hepatoprotective (liver-supportive) and
cardioprotective (heart-supportive). Ingesting ginger stimulates
the liver to release bile, which we need in order to digest fats.
With relation to the heart, ginger relaxes blood vessels, thereby
contributing to better circulation; it also reduces blood sugar
and lowers cholesterol.1
!! SAFET Y CAVEATS !!
1 Ginger’s iery, hot qualities are contraindicated for those
with heartburn or ulcers.
2 Pregnant women should not take ginger in large doses.
Remember how ginger stimulates secretion of bodily luids,
including blood? It can act as an emmenagogue, bringing on
menstruation, and could potentially act in a similar fashion to
stimulate miscarriage.5
3 People who tend to run “hot” in terms of mood or body
heat should stick to very small doses of ginger.
4 Finally, use reasonable caution in cutting up and handling
ginger, due to its spicy nature.
 Most of these recipes use fresh ginger, which is far more potent than the dried
recipes form. Dried ginger loses many of its medicinal properties.

Juicing >> GINGER TEA

Juice whole, fresh ginger
Dried ginger tea will still help to alleviate
and take a shot glass-full
some stomach issues if brewed
every four hours when
strongly. Once again, however, fresh is
PICKLED GINGER sick. Alternatively, add
best. Try one of the methods below.
ginger shots to other
veggie juices or smoothies. 1. Combine about 1/4 cup of
fresh ginger juice with 3/4
cup of warm water and
GI NGER honey to taste.
Fill a canning jar with peeled, inely diced ginger. BON E BRO T H
Fill the jar again with apple cider vinegar. (Rice 2. Finely chop a thumb-
vinegar is more traditional, but may not it your Paleo Add a inely diced, thumb- sized piece of ginger and
template.) Optional: Add 1/4 tsp or more of salt. For sized (or larger) piece of place in 8 oz water. Cover
a milder, sweeter, sushi-type ginger, you can add ginger to your pot when pot; bring water to just
about 3/4 cup of sugar per cup of vinegar, but I ind making bone broth. Start below a simmer and leave to
it’s just delicious sans sweetener! Steep four hours with a small amount the steep for several hours.
to one day. he longer the steep, the stronger irst time. Add more, to
the lavor. (Use a plastic cap or put waxed paper taste, in the next batch.
or plastic wrap between vinegar and your lid.
Vinegar will corrode a metal lid.) Sweet Potato or Butternut Squash Soup with Ginger and Cilantro
Serve pickled ginger with stir-fries, Paleo
caulilower rice Buddha bowls, Paleo spring his is one of my favorite—and quick—Paleo,
rolls (look for tapioca-starch “rice” paper), autoimmune-friendly, cold-weather meals.
and, of course, with sushi. Use the leftover L I S T of I N G R E D I E N T S
vinegar on salads. Apple cider vinegar has
1 TBSP coconut oil
many medicinal beneits of its own,
1 (1/2-inch) piece fresh ginger, peeled, diced
ranging from antibacterial properties to
1 (10 oz) bag frozen, cubed sweet potatoes
an amazing ability to lower blood sugar.
1 (10 oz) bag frozen, cubed butternut squash
Optional: apple or pear, peeled, cored, and diced
2 cups chicken broth
1/2 cup fresh cilantro leaves, plus more for garnish
1/2 cup green onions, chopped, plus more for garnish

the M E T H O D

F OO T B AT H
Finely chop about 6 inches of ginger (no need to
peel it), cover with a couple quarts of water, and
IYPUN[VHIVPS;\YUVɈOLH[HUKJV]LY(SSV^[V
infuse anywhere from 20 minutes to several hours.
Soak feet in warm (not boiling hot!) ginger infusion.
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1 In a large soup pot set over medium heat, melt the coconut oil.
Add the ginger and cook, stirring constantly, until fragrant, 1-2 minutes.
2 Add the sweet potatoes, butternut squash, and apple or pear (if using).
Stir to coat in the oil.
3 Add the broth, increase heat to high, and bring to a boil.
Cover, reduce heat to medium-low and simmer until the veggies
are tender, 5-7 minutes.
4 Stir in the cilantro and green onions. Remove pan from heat.
5 With an immersion blender, purée the soup until smooth. Ladle soup into
serving bowls and top with additional cilantro and green onions. Serve.
see article page
references 116
 PRODUCT REVIEWS
While we often receive product samples at Paleo
Magazine, we do not do so in exchange for reviews,
nor do we accept payment for reviews. We review
only products we genuinely enjoy.

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Rowdy Bars are a illing, naturally sweet snack (with
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Primal Kitchen
3 Primal Kitchen has expanded its arsenal of delicious
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Cofee Booster
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CoffeeBooster.net
5 Country Archer
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Country Archer’s chewy, savory jerky sticks come in three
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Anyone who says healthy Paleo meals
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AvecTousSpice.com

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Subscribe at: PaleoMagazine.com December/January 2019 19

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 Book corner
How Should NON-SCIENTISTS Approach SCIENCE?
A Conversation with Erik Conway, Co-Author of Merchants of Doubt
By Kathryn Goulding
IN THE MID-2OTH CENTURY, the tobacco industry, worried
about public backlash to mounting scientiic evidence that
cigarettes cause cancer, decided to muddy the waters. he
big companies of the day banded together and waged not
only a public relations campaign but a war on the existing
science, which, they claimed, was uncertain.
his was a years-long efort. To create skepticism
about the science among the public, the tobacco industry
convinced journalists that they needed to present “both
sides” when reporting on the link between tobacco and
cancer, and they funded scientists who were willing to sow
doubt even ater causation was clearly established.
22 December/January 2019
an informative
framework for
understanding how
science is established,
and how it can be shaded
to suit corporate or
special interests
In Merchants of Doubt: How a Handful of Scientists
Obscured the Truth on Issues from Tobacco Smoke to Global
Warming, Naomi Oreskes, a professor of the history of
science at Harvard University, and Erik M. Conway, a
historian of science and technology, tell the story of the
tobacco industry’s eforts, and how those same tactics
of deception were adapted by other corporate entities to
skew public perception—perhaps most notably of global
warming. he book, published in 2010, was also released as
a movie in 2014.
Merchants of Doubt provides an informative framework
for understanding how science is established, and how it can
be shaded to suit corporate or special interests. It also gives
an interesting, albeit somewhat scary, history of how that’s
been done for decades. For many of us non-scientists, it are no longer presented as arguments to set science
can be diicult to discern between established science and in most major newspapers, with the exception of some
misinformation, especially when they’re laid out as a debate. op-ed pages, he said.
In the book, Oreskes and Conway detail how it’s oten the But Conway warns that the way information is currently
same few industry-paid “experts,” lacking backgrounds in being shared through online channels—on mediums
the given research area, speaking out against science agreed like blogs, Twitter, Facebook, and YouTube—gives these
upon by the scientiic community as a whole. hat doubt- merchants of doubt uniltered platforms to spread their
mongering sometimes works, the authors write, because messages. As a historian, he sees some parallels in history.
the general public doesn’t understand “Disinformation was very common in
that, even with established science, there the early republic, and there were lots of
are always aspects to still be studied. One
example they give: We know that smoking
think of it like rabidly partisan newspapers publishing
nonsense. Professionalization of journalism,
causes cancer, but we still don’t fully
understand the mechanism by which
understanding codes of conduct and ethics, etc., reduced
but never eliminated disinformation,”
that happens. Conway said. “he internet, with efectively
“Research produces evidence, which where your food no barriers to entry for misinformers, has
in time may settle the question (as it did brought it back with a vengeance. I'm not
as continental drit evolved into plate
tectonics, which became established
comes from—the clever enough to know how to solve the
problem, though. I’d like to see the major
geological theory in the early 1970s).
Ater that point, there are no ‘sides.’ more you know, papers expand their fact-checking functions
and dump their op-ed pages, but of course
here is simply accepted scientiic they have to be making money in order to
knowledge. here may still be questions the better off you sustain themselves irst.”
that remain unanswered—to which For readers, this means being more
scientists then turn their attention—but
for the question that has been answered,
are in the end vigilant. Understand who and what
you’re reading, and try to understand
there is simply the consensus of expert the reporter’s sources. When it comes
opinion on that particular matter. hat is to climate change, Conway says there
what scientiic knowledge is,” Oreskes and Conway write. are plenty of places people can fact-check for themselves,
hat consensus of expert opinion is oten why we don’t see like the NASA Climate Change website (climate.nasa.
individual scientists speaking out against misinformation— gov), Climate Central (ClimateCentral.org), and Skeptical
because science is a large-group efort, lone scientists aren’t Science (SkepticalScience.com). And while it may seem
necessarily looking for the spotlight and the credit, the book a little daunting to dig into the science, think of it like
says. Formal group statements are released, but they’re not understanding where your food comes from—the more
easy for the everyday person to read. you know, the better of you are in the end.
“Perhaps the most forgivable reason why scientists have
not gotten more involved is because they love science,
and believe that the truth wins out in the end. It is their
job—their singular job—to igure out what truth is,” the
authors write.
So how do non-scientists wade through information
presented to them regarding set science?
“hey can’t, without help,” Conway said in an interview
with Paleo Magazine. “Nobody can be an expert on
everything. hat’s why it’s important for journalists to do
some of the work for them, by only choosing sources who
actually are experts in a given research area.”
he book and the movie have seemed to help shit how
science is presented in the media. “he book made clear to
people the extensive efort to manufacture public doubt to
prevent policy action on any number of issues,” Conway
said. Since their releases, the term “merchant of doubt” is
now a familiar phrase in the media, and denial claims

Subscribe at: PaleoMagazine.com

 blog review
IN THIS FEATURE, WE REVIEW
PALEO-RELATED BLOGS AND
WEBSITES AND CHAT WITH
THE BLOGGERS AS WE SIFT
THROUGH THE VOLUMES OF
ONLINE PALEO-LIFESTYLE
RESOURCES—SO YOU DON’T
HAVE TO! THIS TIME, WE TALK
TO JUSTIN AND ERICA, THE
HUSBAND AND WIFE TEAM
BEHIND REAL SIMPLE GOOD.
RealSimpleGood.com
@realsimplegood
By Ashleigh VanHouten
e both used to work in
accounting,” explains Justin,
W one half of the team behind
Real Simple Good, a Paleo-
and Whole30-recipe website. While the
blog initially started as a hobby, a place for
the husband-and-wife team to document
their lifestyle changes as they worked to
improve their health, it soon “became a
healthy project for us and a place to work
on something we cared about much more
than our day jobs.” Now, the site is their
main focus.
Justin and Erica serve as great
models for a healthy, sustainable
Paleo lifestyle as well as embodying
#couplegoals—working and learning
together and focusing on what’s really
important to them. “We have built this
blog into a business from scratch. We
both work on it full-time and control
our own destiny,” says Erica.
Erica, who uses a Paleo lifestyle
to manage her multiple sclerosis
symptoms, says that their website (and
their accompanying, beautifully curated
social media presence, with more than
28k followers on Instagram) appeals to
busy moms who are looking for simple,
healthy meals for their families. “People
are always looking to save time while
still being able to eat healthy food. We
attract this demographic with a focus
on recipes that are meal-prep friendly,
24 December/January 2019
like casseroles, Instant Pot® and slow-
cooker [meals], and large breakfasts.
We are fans of making a big batch
of food on the weekend to make the
following week as easy as possible
with leftovers.”
As someone who has spent a lot of
time managing an autoimmune disease,
Erica knows this truth better than most:
in order to reap the optimal beneits
from a Paleo lifestyle, you have to accept
that it’s truly about lifestyle change
and understanding what works for you,
rather than following some rules you
read about on the Internet. “he diet is
only a part of the equation for optimal
health. he other aspects of a Paleo
lifestyle—sleep, play, sun, unplugging,
and connecting with others—are all
important aspects of giving your mind
and body a chance to thrive,” she says.
You’ll ind information on all these
aspects alongside the wholesome and
tasty recipes on their blog. here’s also a
page dedicated to Whole30, with meal
plans, recipes, and resources, as well
as a section on clean beauty products.
For the truly time-strapped, check out
their 30 Minute Paleo Meals e-cookbook,
with 30 tasty meals that each have seven
ingredients or fewer.
While they’ve been focusing mostly
on recipes for the last few years, the
duo is looking to branch out more in
their community: partnering with local
gyms to implement health-and-itness
challenges, as well as ofering cooking
classes and developing personalized meal
plans. “In health, there deinitely is not
a one-size-its-all approach,” says Justin.
“Each person is diferent, and you have
work to ind the optimal diet for yourself.
Paleo is a great starting place, but each
person will have a diferent version of a
diet that works best for their body and
overall health and lifestyle goals.”
Justin and Erica are also handy with
food photography and videography; if
you follow Paleo Magazine on Instagram
and have seen our fun, brightly styled
video recipes, you have Erica and Justin
to thank! “We also do videos for some of
our own recipes,” says Justin. “It’s a fun
way to do something diferent outside of
our everyday blogging, and we like that
our videos show that cooking healthy
meals is really pretty easy! Erica takes
all the photos for the site, and we work
on the videos together. We are self-
taught, so it has been fun learning food
photography, videography, and editing.”
For this husband-and-wife team,
success is ultimately about knowing what
makes you feel happy and healthy, and
trying to support your goals in a way that
is simple and positive. “We really just
focus on basic, family-friendly recipes that
are approachable to the everyday person,”
says Erica. “We try to show that healthy
eating shouldn’t be complicated!”
 paleo sweet-potato
chicken pad thai
PREP TIME: 25 MIN
COOK TIME: 30 MIN
INGREDIENTS SERVINGS: 4

1/4 cup cashew butter

1/4 cup coconut aminos
 ;):7 Ä
 ZOZH\JL
1 TBSP white vinegar
Juice of 1 lime
3 TBSP toasted sesame oil, divided
3 medium-size sweet potatoes,
spiralized into noodles
Sea salt and black pepper, to taste
1 small shallot, diced
3 cloves garlic, minced
1-1/2 lb boneless, skinless chicken breasts,
cut into bite-sized pieces
2 large eggs, whisked
3 green onions, diced
1/2 cup raw cashews, chopped
1/4 cup cilantro, chopped

INSTRUCTIONS

1 In a small bowl, whisk together the cashew butter,

JVJVU\[HTPUVZÄZOZH\JL]PULNHYHUKSPTLQ\PJL
The sauce should be thick but creamy. Set aside.
2 Heat a large skillet over medium heat and add in
2 tablespoons of the sesame oil. Once hot, add the
sweet-potato noodles. Toss with the oil and season
with a big pinch of salt and pepper. Cook, stirring
occasionally, until the noodles are tender but not too
soft, about 6-7 minutes. Remove and place on a plate.
3 In the same pan, over medium heat, add in the
remaining 1 tablespoon of sesame oil. Add the shallot
and garlic. Cook for 1 minute, stirring constantly.
4 Add the chicken. Season chicken with a generous
pinch of salt and pepper. Cook, stirring occasionally, until
the chicken is cooked throughout, about 5-6 minutes.
5 Pour in the eggs and cook, stirring to scramble, until
cooked through, 2-3 minutes.
6 Add the sweet-potato noodles back to the pan,
pour in the sauce, and stir to fully coat.
7 Add the green onions and cashews. Stir to combine.
Top with cilantro and serve.

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 Business Spotlight

By Ashleigh VanHouten

...the perfect blend

have a science background, and was going to go to medical

“I school, but ended up in pancakes instead,” says Lizzie

of cassava, coconut, and

Ackerman, co-founder of uber-popular (not just among Paleo
eaters) food company Birch Benders. “It was my husband
[Matt] who came up with the idea of making an organic, natural, great-

DOPRQGIÀORXUVHJJVDOW
tasting, and easy-to-use pancake mix. At the time, everything else that was
‘just add water’ was full of junky ingredients, but we wanted convenience

monk fruit for sweetener,

with clean ingredients. And although we have traditional mixes, and a
popular protein pancake mix, we really took of when we launched our

and a little spice. The result

Paleo options. We’ve really seen that Paleo has mass appeal.”
his young powerhouse couple—Lizzie recently turned 30 while

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celebrating her products’ nationwide introduction to stores like
Costco and Target—say that much of their success is a result of

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relentless testing and being irst-to-market with quality products. hey
introduced just-add-water Paleo pancake mixes in 2011, before there

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were dozens of other companies attempting the same. hey originally
worked out of their own kitchen and ran their business out of their attic

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in Boulder, Colorado, before moving to Denver, where the company
expanded; the couple then set about performing double-blind taste tests
for every iteration of the mixes. “We got really nerdy in the testing. It
wasn’t enough to make it just tasty—we had to make it the best-tasting
possible,” Lizzie explains. Lots of demonstrations at local Whole Foods
markets paid of, too. “It really was a long-term marketing experiment,
because we got so much feedback on price, packaging, taste. We took it
all to heart and let it shape the products we have today.”
Birch Benders’ expansion into the Paleo world came about when
their Whole Foods buyer asked them to develop a Paleo pancake mix,
“which is something we had been thinking about on our
own already,” says Lizzie. hat
segment of their company
took of quickly—and is still
growing. hey’re considering
making their seasonal Pumpkin
Spice Paleo mix a year-round
ofering because it’s so popular.
“We saw early on that this way of
eating is not a fad or a trend; it’s
a lifestyle, and it’s a healthier one.
So whether you’re full-time Paleo
or just trying to eat better, [our

sweetened with
mixes] are a perfect it.”

TIGERNUT FLOUR
26 December/January 2019
 Matt
Birch Benders’ Paleo pancakes, now one of the cornerstones of
their brand, was a true labor of love, requiring more than 99 tests to

Lizzie
get the right mix of ingredients. “It was the hardest product we ever
made,” Lizzie admits, because they refused to settle for a product that
would elicit the “this tastes good, for a health food” caveat; it had to
be healthy, but also compete with mainstream products by being just
as delicious—or more so. After 99 attempts, they found the perfect
blend of cassava, coconut, and almond lours, egg, salt, monk fruit
for sweetener, and a little spice. he result is a lufy, decadent-tasting
pancake that will be happily devoured by any brunch guest, Paleo
or not.
Today, Birch Benders is still ahead of the curve as the irst company
to ofer pre-made, frozen Paleo wales, with a new twist: they’re made
with tigernut lour as a sweetener, along with a few other ingredients
like eggs, coconut lour, and cassava starch. Tigernuts, despite their
name, are actually small root vegetables that originate from Africa,
are rich in prebiotic iber, and possess a mild sweetness—one reason
they’re used in Spain’s delicious, traditional horchata beverage.
Exactly how legit are these wales? hey are made in Belgium,
where Lizzie and Matt partnered with a family that’s been making
wales for generations.
Lizzie hints that the team will be expanding their Paleo oferings
into diferent food categories, and we can probably expect more
pancake and wale lavors in the future. Still, the couple isn’t ready
to divulge more details just yet—we’ll have to stay tuned and see what
else this innovative company brings irst-to-market next.

more FLAVORS
in the future?

Subscribe at: PaleoMagazine.com December/January 2019 27

 foraging
Miner’s Lettuce,
Major Greens
By Frank Hyman
he 49ers who lit out for
California hoping to strike it
rich weren’t always successful.
Even those who did ind gold had
to live of the land like their Paleo
ancestors until they carried their
nuggets to the bank. Which is how a
sweet, wild, plentiful, woodland green
of the west coast came to be known as
miner’s lettuce. Its high dose of vitamin
C probably protected many Native
Americans and miners from scurvy.
Miner’s lettuce (Claytonia perfoliata)
will thrive during cool rainy seasons
just about anywhere in North
America or during mild northern
summers. It’s common in rainy
woodlands from coastal Alaska down
to the Mexican border and from the
Paciic to the Rocky Mountains. he
USDA says that miner’s lettuce has
also become naturalized in Georgia,
Ohio, and New Hampshire. he
USDA doesn’t know it, but miner’s
lettuce has also naturalized in my
yard in North Carolina.
If you live in other parts of the
country, you can still enjoy this native
plant. It’s so delicious it has invaded the
seed catalogs. Just order up a package,
toss the seeds onto open soil in the
vegetable garden or the lower garden,
and you’re probably set for life. Miner’s
28 December/January 2019
lettuce is an annual plant that reseeds
happily in sun or shade and pops back
up each fall. I’ve been eating it from
my garden for more than 10 years.
My apologies to the seed sellers who
haven’t made any money of me since
that irst purchase.
When the leaves irst come up,
they are linear, slender, smooth, and
up to 4 inches long. Quickly the leaf
tip spreads out into some variation of
an arrowhead form. When the plant
is ready to lower, a taller stalk, about
a foot tall, shoots up and is capped
by a 2-inch-wide, veinless leaf, round
as a mining pan. Tiny, white, ive-
petalled lowers reach up from the
center of this circular leaf.
Miner’s lettuce is perhaps the
mildest green, cultivated or wild.
Even when it lowers, it doesn’t get
bitter the way cultivated lettuce and
other greens will. But it will get bitter
with the onset of warm weather.
Cooking turns miner’s lettuce to
mush, so go raw or go without. I like
to grab a istful of these greens and cut
them of with my pocketknife to stack
thickly on a sandwich or to brighten
a salad. Many foragers use miner’s
lettuce in smoothies. So deinitely keep
some handy for when you’ve worked up
an appetite searching for gold.
F o r ag i n g
fo r F o r ag e rs
Some foraging books
suggest throwing away
otherwise edible mushrooms
if they are infested with
insects, but maybe that’s
outdated advice. Insects
may be the next big wave
in foraging. Can two billion
people on our planet who
chow down on nutritious,
tasty insects be wrong?
That’s the number of people
in 3,000 ethnic groups who
eat almost 1,500 species
of insects.
Forager Fred Damara,
author of Survival Guide to
Edible Insects (as well as
Eating on the Run), thinks
we should be joining those
bug-eaters. And maybe we
should. I have. Fred’s book
covers about two dozen
easy-to-identify, -cook,
and -eat insects such as
cicadas, crickets, locusts,
scarabs, scorpions, ants,
and—my favorite—termites.
Insects are packed with
WYV[LPUÄILY]P[HTPUZHUK
minerals, perfect for anyone
on a Paleo diet. This slender
volume is perfectly made for
Z[\ɉUN`V\Y7HSLVLH[LY»Z
Christmas stocking.
Hopniss
Is a Warm Groundnut
Would you want to taste a wild food that many foragers rank among their
Other wild edibles
top three favorites? One would be groundnut. Depending on who you ask, the
other two might be milkweed and ramps. Groundnuts (Apios americana) can
be found anywhere east of the Rocky Mountains in the U.S.A. or Canada. found in early winter:
Along with sunchokes, they were a primary source of starch for Native
Americans and colonists, including the Pilgrims. Groundnuts have more Lion’s mane mushrooms, oyster
protein than other root crops, making them a perfect starch for a Paleo meal. mushrooms, velvet foot mushrooms,
Before we get any further, I should clarify that I’m not talking about an
annual plant like peanuts. Groundnuts are perennials, meaning each plant blewit mushrooms, chaga mushrooms,
springs back to life after winter weather has passed. To avoid confusion ^PU[LYILYY`JOPJR^LLKÄLSKNHYSPJ
with other plants sometimes referred to as groundnut, some foragers use the
Native American name, hopniss. spicebush twigs, sassafras roots,
Hopniss grow in full sun or half-day sun. You are likely to ind them on juniper berries, evening primrose
the edge of woods and along creek banks, lakesides, and other damp ground.
roots, rose hips, wintercress, cattail
But they also tolerate drought well. During the growing season, the leaves
look somewhat like wisteria vines scrambling thickly over the ground and rhizomes, American
low plants. he slender vines have very short hairs and don’t use tendrils. lotus tubers.
Instead, the vines themselves wrap around other plants to climb. In the
winter, the dried remnants are still recognizable as hopniss.
In late summer, they bear small clusters of fragrant, drab purple
lowers that again somewhat resemble wisteria. By late summer or early
fall, you may see beans that resemble long, green string beans from
the vegetable garden. I say “may” because hopniss sometimes forgoes
bean production.
he real gem, however, is the tuber growing underground. hese have a
rough brown skin and may be marble- to baseball-size, although most will
be the size of a chicken egg or smaller. Gardeners will be interested to know
that Oikos Tree Nursery (OikosTreeCrops.com) sells cultivated varieties of
groundnut that are egg-size or larger.
the leaves look somewhat
hese tubers grow underground like baubles on a root like wisteria vines
necklace. You can dig them any time of year. Once you scrambling thickly over
ind the irst tuber, you can gather the rest by gently the ground and low plants
following the root through the soil like pulling up
a stringer of ish.
To be palatable, hopniss needs to be cooked.
Any way that you prepare root crops will
work: baked, fried, boiled, or roasted.
he lavor resembles a very rich potato,
and some people also pick up notes of
turnips or peanuts. Hopniss stores
well in the fridge or root cellar.
Dry and grind it to store
indeinitely as lour. Any way
you prepare it, be prepared
to discover one of
your top three wild
food lavors.
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INTENTIONAL
W O R K

what I learned
from a 21-day
digital detox
By Claire Diaz-Ortiz

In 2018, I decided to dive into

one of the thorniest challenges in my
work life: my always-connected, always-
scrolling, always-tweeting self.
Going entirely oline for 21 days
seemed the perfect way to start.
To be clear, this was no small feat
for someone like me. I have a deep and
abiding love afair with the Internet.
More importantly, I have an even deeper
conviction that the career I have today
remains indebted to it.
It all started a dozen years ago, when
I spent a year traveling around the world
and blogging about the experience. hat
blog turned into a Twitter account, which
I then used to garner support for the
nonproit I was running in Kenya. his led
to becoming an early employee at Twitter,
where I evangelized about the good the
platform could do in the world. Cue one of
my books, Twitter for Good. For ive years,
I worked hard to get leaders with messages
of change and positivity onto the platform.
Wired magazine called me “he Woman
Who Got the Pope on Twitter” and Fast
Company called me one of the most
generous people in social media.

I was on a roll, and I believed I was
doing good work. And so I kept at it.
Work never stopped at work. I walked
the digital walk in my personal life
as well. I checked email in bed in the
middle of the night, I mainlined social
media, and as the homepage of Yahoo
can attest, one April day I even garnered
the dubious honor of being the irst
person to live-tweet a child’s birth (#yes).
And then I had my awakening.
It started slowly. As I embraced
eating Paleo, I began to explore some
of the ways that my lifestyle and work
habits didn’t support the better health
I was seeking. In my eforts to discover
whether there was something more
to this whole Paleo thing, I began to
explore what it looked like to bring a
Paleo mindset into my actual business.
If my work-life was frenetic and
harried, what principles could I take from
Paleo living to transform it? How could
I rethink purpose, intentional work, and
productivity to relect Paleo values?
What could building a Paleo
business—focused not
Studies show that we now spend on selling Paleo products
but rather on relecting
an average of eight hours and the principles of the
Paleo lifestyle within my
41 minutes a day on screens, traditional business as an
author and advisor—really
with more than 21 hours per week look like?
I began to study the
of that screen time devoted to work of elite performers
to understand the role
social-media use alone. of habits, productivity,
and willpower at work.
Slowly, I discovered what purposeful
productivity really was and how to make
it work for real people. Eventually, I
distilled my indings into a concept,
“Work by Design,” as well a book,
Design Your Day: Be More Productive, Set
Better Goals, and Live Life on Purpose.
And to date, more than 20,000 people
have attended my Work by Design
Summit (WorkByDesignSummit.
com), a free online event where 50-plus
Subscribe at: PaleoMagazine.com
// unplug
high-performing individuals share their
best tools and strategies for working
intentionally and living life on purpose.
he journey of learning to work by
design in a hyper-connected world has
been full of many epiphanies. And
one of the most profound has been
understanding the power of going
oline to dramatically increase your
productivity, improve your happiness at
work, and transform your life.
In 2018, I dedicated myself to taking
on the speciic challenge of a 21-day
digital detox to test the true power of
disconnection.
WHY A D I G I TAL
D E TOX?
Studies show that we now spend an
average of eight hours and 41 minutes a
day on screens, with more than 21 hours
per week of that screen time devoted to
social media use alone. To break this
statistic down, we check our phones an
average of once every 12 minutes, and
we tap, click, or swipe a cumulative
average of 2,617 times a day.1
A study by the National Institute of
Mental Health has found a signiicant
association between social-media use
and depression. Another study reports
that as phone use increases, anxiety
does as well.2
We know we need relief. According to
one UK study, 34 percent of respondents
have purposely gone on a digital detox,
with another 14 percent going as far as
choosing vacation destinations where
they wouldn’t be able to connect.3
Digital detoxing is a straightforward
and efective way to mitigate the
negative efects of our digital lives. hat
said, I had never gone as long as 21 days
of of all my devices, and I believed
an extended break would give me
additional beneits.
Here’s how I did it, and how you
can, too.
1
December/January 2019 33
 HOW TO DO A DIGITAL DETOX
Choose a Time Frame
1 here are many diferent ways to
do a digital detox. In general, I abide
2 You can determine the rules of your
by the “once a day, once a week,
once a season, once a year” school of
thought, which allows you to make
it part of your regular life by picking
the intervention period that’s right
for you within a given time frame. It
might, for example, be two hours per
day, one day per week, one weekend
per season, and one short vacation per
year. he idea is to bring in a regular
practice of disconnection, so that
you don’t think of a digital detox as
unusual but rather as simply part of
the rhythm of your life.
bring in a regular
practice of
disconnection
34 December/January 2019
Set Your Rules Tell the Important People
digital detox in diferent ways, but
3 in Your Life
Warning people beforehand
one thing is essential: that you irst is important, and not just the
evaluate what level of disconnection people from your work life. Since
will realistically work for your life. In I primarily use WhatsApp to
the same way that most productivity communicate with people in my
systems don’t work because they don’t personal life, this was where I
address the needs of real people with alerted folks that I’d be oline
real lives, most attempts at digital and that any urgent coordination
detoxing are too spartan for the real- messages would need to be texted
life demands of most of us. during my detox. In the work world,
If a practice is too extreme, you things were more straightforward.
simply won’t stick to it. Just as many Current clients were told I’d be on
experts have suggested that the 80-20 a vacation, and my assistant was
rule can work for some people when briefed on how to deal with issues
it comes to sticking to a Paleo diet,4 I that came up during my absence.
believe that you can also see beneits
when approaching disconnection in a
similar way. most attempts at
Get clear on what level of
connectivity you need to keep your real digital detoxing are too
life running, and then set systems in
place to facilitate your rules. spartan for the real-life
hese were the rules I set for myself, demands of most of us
and the systems I put in place to
facilitate them, in order to keep my life
and business moving along smoothly:
,ZRXOGEHHQWLUHO\RIÁLQHQR
computer, no phone.
I would allow the following
H[FHSWLRQV
I would check text messages and
Voxer voice memos once every
couple of days. Since I live overseas,
I use WhatsApp for almost all my
communication. By instead using
only text messaging and Voxer on my
digital detox, I would thus only see
messages from people like my assistant
and a few friends and family members
who knew to contact me there. Since
I would be traveling to see friends and
family during the 21 days, this was
essential to ensure we could coordinate
meeting up.
I would use the Calm app on my
phone for meditating. I’ve been
meditating for more than a year now,
and I ind that I’m best at maintaining
the habit when listening to guided
meditations. As a bonus, the way the
Calm app tracks my meditation helps
motivate me to keep going.
 // unplug

Since I run my own business, LIFE IS BUSY,

it’s tougher for me to disconnect ago, pre-television. Indeed, we were
completely than it is for some
E VEN WITHOUT quite busy even four generations
employees. I was able to make it
THE INTERNE T ago, pre-telegram. Ultimately, we
One of the biggest things I humans have a tendency to ill our
happen with the help of my assistant
learned was that, as it turns out, lives with activity.
and my best friend, who worked in
life is busy—even when you throw Everyone has diferent reasons
tandem to monitor communication
out the Internet. In this day and for being busy; during my 21 days
in my personal and work lives and
age, we want to blame the Internet oline, it became clear that one
let me know of any major ires that
for everything. We have the idea of my main drivers was the fact
needed extinguishing. For the
that if we could just get rid of that I’m a parent to small children.
most part, I stayed blissfully out
Instagram and Gmail and Facebook, Parenting a three-year-old and twin
of the fray.
life would inally deliver us one-year-olds is just busy, period,
Without these steps, there’s no
focused, uninterrupted workweeks even without Wi-Fi. Is it less busy
way I could have gone oline as long
interspersed with sunny weekends without the Internet? Probably, but
as I did, or have had such a positive
in hammocks with great novels. To only in the sense that the Internet
experience. Even still, my experience
some extent, there is truth in this. tends to split my focus.
did not go exactly as anticipated.
Since the advent of smartphones During the detox, I wasn’t
One of the most common things
in 2007, human attention spans distracted by trying to do something
people ask when they hear that I
have reached an all-time low.1 online while simultaneously trying
went oline for 21 days is, “Was it
he Internet does keep us from to deal with a child. Did I feel
so amazing?”
focusing deeply. hat said, only one less harried when I wasn’t trying
Yes. And no.
in ten UK adults say they feel more to respond to a text message with
Yes, it was a positive experience.
productive when they are oline.1 one boy in my arms, another at
Yes, I felt calmer. But did I feel
It turns out that people’s lives were my feet, and my daughter asking
as calm, cool, and collected as I
already busy a generation ago, pre- me a question from two feet away?
expected I would? Heck, no. And
Internet, and even two generations Absolutely. Did that mean I felt
here’s exactly why.
// unplug
4 Steps to Planning an
Effective Digital Detox
&KRRVHD7LPH)UDPH
I subscribe to the one-hour-a-day
(minimum), one-day-a-week, one-
weekend-a-quarter, one-week-a-
year philosophy. But you do you.
Figure out the parameters that
will work for your life, and make
them a habit.
6HWWKH5XOHV No email? No
Internet at all? No computer? No
phone? No screens whatsoever?
Set the rules as you see it, and
then make sure to be clear with
yourself and with those around
you about your boundaries—what
is and what isn’t allowed—during
your detox.
7HOOWKH,PSRUWDQW3HRSOH extremely useful in helping me change
hink about the various
stakeholders in your work and
personal life who need to be
notiied, and make sure to tell
them what’s up. Bosses, teachers,
carpool partners, trainers,
accountants, assistants, moms,
and best friends are all key
contacts to alert.
+DYHD%DFNXS3ODQ When
a big client sends an SOS from
vacation or your credit card gets
blocked for fraud, you do need a
way to investigate the situation
and evaluate whether you need to
get involved and potentially get
online. Figure out your backup
plan beforehand, and don’t beat
yourself up for not living in a
magically disconnected yurt on a
far-of, Internet-less planet. We
live in a digital world, and digital
demands abide.
36 December/January 2019
totally calm, cool, and collected with
three kids screaming at once? Not
at all.
Parenting is obviously just my
version of “busy” in this season of life.
We all have things that create the
busy-ness in our lives, from caretaking
to writing novels to event-planning to
home renovation to cross-training.
WITHOUT THE
INTERNET YOU WILL
(PROBABLY) HAVE
MORE TIME
For years now, I’ve tracked my time
using a computer application called
RescueTime (RescueTime.com) and
a phone application called Moment
(InheMoment.io). he latest version
of Apple’s iOS even includes similar
built-in tools. I have found these tools
my behavior. Studies show that we
spend an average of one day a week on
the Internet.1 his means that, without
the Internet, you will have more than
24 extra hours each week. hat said,
there’s no telling how you will choose
to ill those hours.
It is easy to blame the Internet for
making you busy and keeping you
from true inner calm and peace, but
in reality we all have a responsibility
to recognize how we ill our lives,
and why. Avoidance certainly wasn't
invented in the 21st century.
THE INTERNET OF
THINGS IS USEFUL.
It turns out that, when one of your
twins is screaming with a high fever
in the middle of the night on vacation
and you can’t ind the phone number
for the closest hospital in the Yellow
Pages, you miss your phone. his was
my breaking point (and the one time in
the 21 days that I caved). In 30 seconds
on Google, I found the phone number
and address I had spent 10 minutes
searching for (to no avail) in the
expired Yellow Pages. he research
process was quick, efective, and right
at my ingertips.
hat moment highlighted for me
everything that was supposed to be
good about the Internet. Long before
the many hazards of its use became
clear, there was a dream that it could
make our lives easier. When I came
to the end of my 21-day experiment,
in many ways, I saw that dream
fulilled. Life did become easier. I
could pre-order a new book with one
click. I could google the ingredients
of a gluten-free cookie. I could book a
light in three minutes.
Ultimately, my 21-day experiment
was just that: an experiment. And
many experiments are not meant to
extend into long-term living. For
most of us, it is more realistic to go
of-grid than it is to go oline. Even
those of us living in tiny houses with
composting toilets and no electricity
likely use the Internet as part of our
daily lives.
As I say in one of my books, “Days
shouldn’t live themselves.”5 Living a
Paleo life is about bringing intention
to the way we live, and thriving in
a Paleo business is about bringing
intention to the way we work.
As a part of that philosophy, it is
important to challenge the status
quo. If the accepted wisdom is that
a notiication badge deserves your
attention, then you will be unfocused,
harried, and overwhelmed during
most of your work days as you
desperately try to combine being
constantly available with focusing
on deep work. A digital detox can
remind you of the importance of not
defaulting to the status quo in the
way you work.
see article page
references 116
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 // diet

Fat was once the primary object of derision

in the nutrition world, but the current trend
F is to blame carbohydrates for our society’s
health problems.

IS IT TIME While there’s no argument against the fact that processed,

reined carbohydrates are detrimental to our health and have
contributed to the chronic disease epidemic, not all carbs are
created equal. Quality carbs can contribute to your health in
FOR YOU TO E AT several ways.

YOU NEED CARBS IN YOUR DIET

Together with fat, carbs serve as one of two primary
MORE C ARBS? energy sources for humans. hey also form structural
and cell-signaling molecules and feed our beneicial gut
bacteria, which sustain gut health. When they come in the
form of whole, real foods, they are also excellent sources of
micronutrients and antioxidants.

By Chris Kresser

CARBS PROVIDE YOU WITH GLUCOSE

Glucose is a simple sugar (a monosaccharide) found in
plant foods such as fruits, vegetables, starches, and grains.
It is also found in concentrated sweeteners like table sugar
(sucrose), honey, and maple syrup. While glucose isn’t
strictly essential in our diet—because it can be manufactured
in our bodies—it does play an important role in our health:

Glucose is a source of energy for cells, especially

those of the brain.

It forms cell-surface molecules called glycoproteins.

Glycoproteins stabilize cell membrane structure and
mediate cell-to-cell interactions.1

It’s a key component of hyaluronan, glucosamine,

and chondroitin, which lubricate joints and form
connective tissue.

It serves as a fuel source for key cells of the immune

system, such as lymphocytes.2

38 December/January 2019
YOU GET FRUCTOSE, TOO
Fructose is another simple sugar found primarily in fruits,
vegetables, and honey. While it’s not essential in and of itself,
when derived from fruits and vegetables, fructose does come
“packaged” with vitamins, minerals, phytonutrients, and
antioxidants. Fructose has gained a bad reputation due to its
presence in high-fructose corn syrup, a reined food linked to
weight gain and metabolic dysfunction; however, fructose can
absolutely be part of a healthy diet when it is consumed in the
form of nutrient-dense whole fruits and vegetables.
Over the last several years, fructose has been blamed
for contributing to the epidemics of obesity and metabolic
disease. Although there’s no question that excess fructose
in sugar-sweetened beverages and other products is harmful,
there is no convincing evidence that the same is true for
fructose consumed in the form of whole foods.

CARBS PROVIDE FIBER

Fiber is a type of carbohydrate found in the cell walls of Soluble iber consumption has been linked to delayed
plants. It’s indigestible to humans and comes in two forms: progression of neurodegenerative diseases.6 It also alleviates
symptoms of inlammatory bowel disease and irritable
:VS\ISLÄILY  0UZVS\ISLÄILY bowel syndrome.7,8

Soluble iber dissolves in the watery contents of the Foods high in soluble iber tend to be richer in carbs.
digestive tract and serves as food for beneicial gut bacteria. A few examples include:
Gut bacteria, in turn, ferment soluble iber to produce short- Carrots Winter squash
chain fatty acids like butyrate, which:
Sweet potatoes Potatoes
/H]LHU[PPUÅHTTH[VY`WYVWLY[PLZ
Beets Plantains
Nourish intestinal epithelial cells
Insoluble iber, on the other hand, does not dissolve in
Prevent leaky gut
water and is not fermented in the colon. Instead, it adds
Enhance insulin sensitivity bulk to the stool. Foods high in insoluble iber tend to be
Modulate the immune system3,4,5 somewhat lower in carbs, like:

Leafy greens like spinach, kale, collards, and arugula

Bell peppers Broccoli
*H\SPÅV^LY  *HIIHNL
Brussels sprouts

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 // diet
DO YOU NEED TO EAT MORE CARBS?
A study recently published in he Lancet
Public Health argued that both very-low-
carb and very-high-carb diets shorten your
lifespan.9 I don’t agree with those indings.
he study had serious shortfalls in its design,
but my main take is that, no, a low-carb diet
won’t shorten your life.
Low-carb diets do have some very real
drawbacks, however, especially when they
are followed long-term. Even after enjoying
some initial success, many low-carb dieters
eventually start to experience health issues
like brain fog, fatigue, weight loss resistance,
and constipation. In these situations, it
might make sense to increase your daily
carb intake and avoid many of the
problems associated with low-carb diets.
LOW-CARB DIETS CAN LEAD TO
UNDEREATING: In some people, low-carb
diets cause undereating, which may lead
to malnutrition. his is especially common
in women.
LOW-CARB DIETS ARE HARD TO MAINTAIN:
hese diets can also be challenging to
maintain over the long term. People on
prolonged low-carb diets often ind ways
to make their diets more palatable (either
consciously or subconsciously), which
increases their calorie intake and stalls
weight loss.
PLATEAUS ARE COMMON: People who
initially experience beneits on a low-carb
diet, such as rapid weight loss, may ind that
they hit a plateau after several months. his
frustrating phenomenon occurs because as
body weight drops, calorie expenditure also
drops, which causes your body to hold onto
weight even if you’re eating fewer calories.
YOUR RESULTS MAY VARY: Not everyone
experiences improved blood work, such as
improved blood lipids, on a low-carb diet.
In some individuals, a low-carb diet may
raise their LDL particle number, which
is associated with an increased risk of
cardiovascular disease.
LOW-CARB DIETS MAY EVENTUALLY HARM
YOUR GUT HEALTH: Studies are mixed, but
some research suggests that prolonged low-
carb diets may harm the gut microbiota.10 If
your diet is lower in iber, you’ll deprive your
commensal gut bacteria of the fuel they need
to survive, which can contribute to dysbiosis.
40 December/January 2019
WHAT TYPES OF CARBOHYDRATES ARE RIGHT FOR YOU?
Many people hear the word carbs and immediately think about bread, pasta,
and cookies. When I suggest you eat more carbs, these are not the foods I
have in mind. I’m talking about whole foods that not only supply your body
with adequate carbohydrates, but also provide you with an array of vitamins,
minerals, and phytonutrients. Here are the foods I recommend consuming to
satisfy your body’s needs for carbohydrates.
FRUITS. Consuming three to four servings of fruit per day is perfectly
healthy for most people. People with insulin resistance, metabolic
syndrome, or diabetes should restrict their fruit intake to one to two
servings per day and choose options that are lower in sugar, such as apples
and berries. here is no convincing evidence that whole fruit contributes to
obesity, diabetes, or other metabolic diseases.
STARCHY PL ANTS —like potatoes, sweet potatoes, plantains, taro, cassava,
and squash—are nutrient-dense and free of the anti-nutrients found in grains
and legumes.
Two to four servings per day will work for most people who don’t have blood
sugar or digestive issues. It’s important to note that some people produce more
amylase (an enzyme that digests starch) than others. hese people may be able to
tolerate starchy foods better. Experiment with diferent types of starchy carbs to
igure out what types, and what volume, works best for you.
“GRAY AREA” CARBOHYDRATES LIKE PSEUDOGRAINS, LEGUMES, AND
DAIRY. If you tolerate fruits and starchy plants well, you may want to consider
branching out and adding some “gray area” carbohydrates to your diet. hese
carbs include pseudograins such as quinoa and buckwheat, legumes, natural
concentrated sweeteners like honey and maple syrup, and dairy products.
In an ancestral diet template, pseudograins and legumes can be nourishing
and health-promoting for people who tolerate them well, but problematic
for others. Once again, you need to self-experiment to determine whether
these foods are a healthy addition to your diet.
If you want to it pseudograins and legumes into your diet, I recommend soaking,
sprouting, or fermenting them to deactivate antinutrients, such as phytates, and to
improve nutrient bioavailability. If, on the other hand, you have digestive issues,
blood sugar imbalances, or autoimmune disease, you may be better of avoiding
pseudograins and legumes and sticking to fruits and starches for carbohydrates.
If you can tolerate dairy, always go for full-fat dairy products rather than
processed skim or low-fat dairy products.
NON-STARCHY VEGETABLES. hese are excellent sources of micronutrients
and iber, but they’re low overall in carbohydrates. In fact, the amount of
energy burned digesting non-starchy vegetables may exceed the amount of
energy ingested as carbohydrates in these foods.
In other words, don’t count non-starchy vegetables toward your total
carbohydrate intake.
EXPERIMENT TO FIND YOUR IDEAL CARB INTAKE
he amount of carbs you need will depend on your current health
status, your daily calorie needs, and other speciic factors. It will take some
experimentation, but you can create a diet that will suit your needs.
Everyone is diferent in their ability to tolerate carbohydrates; eating the
carbs that work best for you can do wonders in accelerating you on your
journey to better health.
see article references page 116
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 from the doc

ALZHEIMER’S
IS NOT A NORMAL PART
OF AGING

“A l z h e im e r’s di s e a s e c a n b e
prevented, and in many cases
its associated cognitive
d e c lin e c a n b e r e v e r s e d.”
– Dale Bredesen, MD

42 December/January 2019
By Jason Kremer
For most of the top-10 leading
causes of death in the U.S., there
is a growing arsenal of preventative
measures—and even some efective
treatments. Most of us are well-
informed on the hot topics of heart
disease, stroke, diabetes, and cancer.
In my hometown, it seems like there’s
a race or a fundraiser just about
every other weekend, meant to raise
awareness and money for organizations
dedicated to these ailments. here is
one disease, however, that seems to be
the least talked-about yet is listed by the
Center for Disease Control as the sixth
leading cause of death in the U.S., and
for which there is no efective treatment
or cure.1 he National Institute on
Aging estimates this disease will soon
rank third, just behind heart disease and
cancer, as the leading cause of death for
those 75 and older.2 I’m talking about
Alzheimer’s disease.
Alzheimer’s, a neurodegenerative
disease, is the most common cause of
dementia and is associated primarily
with brain shrinkage; pathologically,
it is marked by the accumulation
of beta-amyloid plaques and
neuroibrillary tangles in the brain.
According to the American National
Institute on Aging, “Alzheimer’s disease
is an irreversible, progressive brain
disorder that slowly destroys memory
and thinking skills, and eventually the
ability to carry out the simplest tasks.”
How does such a serious disease get
so overlooked? Well, with no efective
pharmaceutical interventions, who’s
going to pay to inform the public about
something that can’t be medically
managed? As of now, Alzheimer’s
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afects an estimated one in nine
Americans 65 and older. and one in two
for those over the age of 85. Considering
the Baby Boomer generation is just now
reaching their 70s, the number of people
with this disease may soon undergo a
drastic increase.
Some additional statistics taken
from the Alzheimer's Association:3
16.1 million Americans provide
unpaid care for people with
Alzheimer’s or other dementias,
providing an estimated 18.4
billion hours of care valued at
over $323 billion.
Between the years 2000 and 2015,
deaths from heart disease have
decreased by 11 percent, while
deaths from Alzheimer’s have
increased by 123 percent.
One in three seniors dies with
Alzheimer’s or another form of
dementia. These diseases kill
more people than breast cancer
and prostate cancer combined.
Early and accurate diagnosis
could save up to $7.9 trillion in
medical bills and other care costs.
In 2018, Alzheimer’s and other
dementias will cost the nation
$277 billion. By 2050, these costs
could rise as high as $1.1 trillion.
5.7 million Americans are living
with Alzheimer’s. By 2050, this
number is projected to rise to
nearly 14 million.
Who’s at Risk?
Researchers have discovered a strong
genetic susceptibility in those with
the apolipoprotein 4 allele, present
in approximately 10 to 15 percent of
the population. APOE4 increases
the risk for AD and lowers the age of
onset. Having one copy of E4 (E3/
E4) can increase your risk by two to
three times, while two copies (E4/
E4) can increase the risk by 12 times.4
Add to this the disease-promoting
factors of our modern world—like poor
sleep, chronic stress, inlammatory
diets devoid of essential nutrients,
physical inactivity, insulin resistance,
poor gut health, sleep apnea, chronic
mold exposure, chronic infections
like Lyme disease and P. gingivalis,
heavy metal toxicity, electrosmog, not
enough outdoor time, insuicient sun
exposure—and it’s clear that most of us
are at some degree of risk of developing
Alzheimer’s.
Fortunately, there is a light at the
end of the tunnel for those with a
higher likelihood of developing mild
to moderate cognitive decline and
early Alzheimer’s: the work of Dr.
Dale Bredesen, author of the 2017
New York Times best-seller he End of
Alzheimer’s. Dr. Bredesen is also the
founding president and CEO of the
Buck Institute for Research on Aging,
and an internationally recognized
expert on the mechanisms behind
neurodegenerative diseases.
Using a functional medicine
approach and decades of research,
Dr. Bredesen developed the
ReCODE (Reversal of Cognitive
Decline) Report™, the irst system to
successfully reverse cognitive decline by
December/January 2019 43
 from the doc continued
addressing imbalances in 36 metabolic
factors. While anybody can purchase
this book, Dr. Bredesen is taking his
protocol one step further by educating
practitioners around the world on the
ReCODE Report program.
It seems that conventional medicine
has failed to successfully treat
Alzheimer’s by focusing so much
attention on one factor, often targeting
beta-amyloid as the cause of the disease.
Dr. Bredesen has taken a much broader
approach by expanding focus to the 36
diferent metabolic factors that have
been shown to be the actual culprits
responsible for developing these plaques
in the irst place. hat’s right—amyloid
is likely the “efect” rather than the
underlying cause of Alzheimer’s, and its
presence is due to a protective response
within the brain.
Dr. Bredesen believes that people with
dementia (not caused by stroke or head
trauma) fall into one of three subtypes
based on certain primary drivers:
TYPE 1 — INFLAMMATORY (“HOT”)
Triggered by infection, inlammation-
inducing diet, leaky gut, chronic
insulin resistance
TYPE 2 — ATROPHIC (“COLD”)
Triggered by nutritional deiciencies,
suboptimal hormones, and lack
of trophic factors that support
neuronal function
TYPE 3 — TOXIC (“VILE”)
Triggered by exposure to heavy metals,
xenobiotics, or mycotoxins (molds)
In reality, most Alzheimer's patients
show complex combinations of these
factors; typically, however, one set of
drivers predominates, and this set can
be used as a series of leverage points for
clinical intervention when following
the ReCODE protocol.
44 December/January 2019
How Can You Avoid Alzheimer’s?
Regardless of any protocol or pharmaceutical available, the best way to avoid
Alzheimer’s is through prevention. Start by assessing your family history, and
then move on to the following preventive measures:
PREVENTATIVE TESTING NEUROTROPHIC SUPPORT
Early detection of cognitive decline Supplements such as MCT
is crucial in properly addressing oil, DHA, vitamin E, vitamin
this disease. First, check your B12, folate, resveratrol, and
genetic APOE status. Dr. Bredesen Ginkgo biloba (to name a few)
recommends that everyone get have been shown to promote
a “cognoscopy” after the age of healthy cognitive function.
45. This may include blood tests
MVYPUÅHTTH[VY`THYRLYZZ\JO
as homocysteine and hs-CRP,
chronic infections (Lyme, Herpes
simplex, P. gingivalis, and fungi),
insulin resistance, thyroid and sex
OVYTVULZU\[YP[PVUHSKLÄJPLUJPLZ
environmental toxins, and heavy
metals. Further testing should
also be considered to assess gut
health, intestinal permeability, and
food sensitivities (especially gluten
sensitivity).5 Sleep disorders,
including sleep apnea, can put a
patient at risk of cognitive decline
as well. In some cases, a brain
MRI with volumetric assessment
may also be recommended. EXERCISE YOUR BRAIN
The phrase “use it or lose
it” is spot-on when it comes
DIET
Reduce sugar and carbohydrates, to maintaining and building
new synapses in your brain.
and increase healthy fats from
olives/olive oil, nuts, seeds, Continuing to explore new
H]VJHKVZHUKMH[[`ÄZO( hobbies, develop new skills,
lower-carb/higher-fat Paleo read, study, and learn on a daily
diet is a great place to start, basis is essential for long-term
brain health. For those seeking
or go one step further with a
ketogenic diet. Implementing a more organized brain-exercise
platform, there are apps such as
periods of intermittent fasting
OHZILLUZOV^U[VILILULÄJPHS BrainyApp, Elevate, Lumosity,
for improving insulin sensitivity, BrainHQ, and NeuroNation that
YLK\JPUNPUÅHTTH[PVUHUK one can download and utilize
supporting cognitive health.6 daily to keep the brain sharp.
 For Practitioners
Cognitive testing to assess reasoning,
memory, attention, and verbal ability
should be just as routine as running
basic blood work and monitoring lipids
PHYSICAL EXERCISE
;OPZPZVULVM[OLTVZ[ILULÄJPHS
preventative factors when it comes to
^HYKPUNVɈJVNUP[P]LKLJSPUL,_LYJPZL
PUJYLHZLZV_`NLUYPJOISVVKÅV^[V[OL
brain, alleviates stress, reduces insulin
resistance, facilitates neuron-supportive
ketosis, increases hippocampal size,
and improves sleep. Just 20 minutes of
JVU[PU\V\ZHLYVIPJHJ[P]P[`KHPS`JHUVɈLY
WYVMV\UKILULÄ[Z
GUT HEALTH
Stop ignoring signs of poor digestion
(chronic gas, bloating, GERD, IBS), and
take steps to improve your gut health.
These steps may include reducing stress,
eating properly (in rest-and-digest
mode), assessing food intolerances,
HUKYLIHSHUJPUNN\[ÅVYHTPJYVIPVTL
enzyme production, and stomach-acid
levels. I often recommend starting with
an elimination diet in conjunction with some
WYV[VJVSZMVYYLK\JPUNPUÅHTTH[PVUHUK
addressing intestinal permeability. In some
cases, it’s a good idea to be tested for celiac
disease or elevated antibodies to gluten
prior to removing the latter from your diet.
STRESS REDUCTION
It’s important to reduce levels of cortisol
and corticotropin-releasing factor, which
are triggered by stress. Strategies to
reduce stress can include spending time
in nature, yoga, tai chi, and meditation.
Meditation has also been shown to
improve sleep, reduce anxiety, decrease
depression, improve insulin- and
glucose-regulatory genes, down-regulate
PUÅHTTH[VY`NLULZHUK\WYLN\SH[L
immune-modulating genes.7
What Does the Future Hold?
It seems we’re currently losing the
battle against Alzheimer’s disease,
and with most research continuing
to search for that one silver bullet,
and blood pressure. Several I fear we may be a long way out in
neurological and systemic terms of inding an upstream cure.
diseases are accompanied by As Dr. Bredesen has discovered in
cognitive impairment. Two his 30 years of research, it would be
testing options I have found impossible to develop a drug that
to be suitable for practitioners could address even a fraction of the 36
are the Montreal Cognitive known contributors to Alzheimer’s. He
Assessment and the CBS maintains that what we truly need to
Health platform by Cambridge treat Alzheimer’s disease is not a silver
Brain Sciences, which are used bullet, but a buckshot approach. In
by healthcare practitioners and considering the rate at which our aging
researchers around the world to population will continue to skyrocket
obtain scientiically validated, in upcoming decades, I fear that, if not
accurate, and quantiied properly addressed, this tragic disease
measures of cognition. could have a detrimental impact on
In my opinion, CBS Health is our society and our present healthcare
the superior choice for cognitive model. We can avert this crisis through
testing, since it ofers an ininite better screening and implementation
number of tests; this means that of proper preventative measures before
patients will never be shown symptoms present themselves.
the same problem-set twice
(as opposed to the MoCA,
which ofers a standard
set of questions that can see article page
be found online). he tests references 116
are highly engaging and
quick, ofering deep cognitive
insights in less than 15 minutes.
he assessment itself can be
administered by anyone, or even
taken at home, signiicantly
reducing efort required. CBS
Health ofers one of the largest
normative databases, resulting
in precise results shown as
percentile ranks relative to age
and gender groups. (Health
practitioners can call CBS
Health and mention the
promo code “PaleoMag” for
a one-week, free trial of 20
assessments and 10 percent of
your initial purchase. Patients,
please feel free to mention
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healthcare provider!)
 F R O M M I L I TA N T

VeGan
TO CONSCIOUS

HunTeR
A J O U R N E Y

By Hilary Bromberg

Beginnings
grew up in the soulless suburbs of Philadelphia, subsisting on
I fast food and frozen meals. he rare highlight of my taste-
deprived childhood was a restaurant called Victoria Station,
which served massive, tangy-smoky-sweet BBQ beef ribs in an exotic
atmosphere of dark vintage train cars with plush red booths. I would
gnaw every bit of fatty, rich lesh from the bones until they were
white and dry, startling those around me with my ferocious hunger.
Twenty years later, I was living a double life in New York City, a
million miles away from the suburbs. I was a “staunch” vegan, convinced
that eating animal products was unethical and unhealthy. But my
hunger for primal meat was stronger than ever, and I traveled through
southern backroads in search of BBQ shacks with smoke-burnished
walls. I guiltily enjoyed the occasional steak, blood-rare and charred.
I lived like this until a fateful day in Kansas City, when I was
tucking into a plate of burnt ends. I started to chew and chew, and
the meat tasted stale and labby, like death and neglect. I couldn’t do
this anymore. Feedlots lashed before my eyes, and I doubled down
on veganism.

46 December/January 2019
 I stopped eating food that wasn’t organic, and I started
foraging in Central Park. I was seduced by the seeming
purity of raw veganism. I subsisted on dried mangoes,
young coconuts, and superfood smoothies so nutrient-dense
that I sometimes had to chew them. I still craved animal
products, but my aversion to factory
farming kept me in a raw-vegan
bubble for years. FOR THE FIRST TIME IN
hen I had a chance encounter
with an enlightened nutritionist. He
gently suggested that I was missing
MY LIFE, I BEGAN
out on entire categories of important
nutrients, and that I should IN AN INTEGR ATED WAY:
reintroduce animal products, starting
with eggs, butter, and bone broth. I WITH MY CONSCIENCE,
balked, but my cravings knew better.
I read Sally Fallon’s Nourishing
Traditions, learned about the superior NUTRITIONAL
ethics and nutrition of regenerative
agriculture, and everything inally AND TASTE BUDS ALL
came together. One hundred percent
grass-fed beef is good for me and the
SATISFIED AT ONCE.
planet! Pasture-fed animals live long
and happy lives! Butter from grass-fed
animals is actually a health food!
For the irst time in my life, I began to eat in an integrated
way: with my conscience, nutritional needs, and taste buds all
satisied at once.
It’s sad that it took me 30 years to relearn what my
ancestors practiced efortlessly for millions of years, but
once I did, I never looked back.
Reconnections
As I shifted from vegan to conscious omnivore, I grew
closer and closer to the foods I ate. I started shopping at
farmers markets, where I’d ask so many questions that I
sounded like a Portlandia sketch: “What do your animals
eat? How much space do they have to roam? Are you sure
they aren’t fed any grain?” When I found a farm I liked, I
explored cuts of meat way beyond the steaks and chicken
breasts of my past: collagen-rich cuts like necks and shanks
that became miraculously tender when braised, nutrient-
dense livers and sweetbreads that seduced me with their
earth-minerally lavors, chicken heads and feet that bobbed
macabrely in the stock-pot.
One day, I found myself sitting on the kitchen loor next
to a big bowl of chicken feet I’d just peeled. I was chopping
of the claws with a heavy cleaver—the same one I’d used to
hack open coconuts in my raw vegan days—and I realized
I loved butchery. It tapped into something deep inside me.
I started taking pig-butchery classes and quickly overcame
any squeamishness about handling meat that actually
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looked like an animal, complete with face and eyes. After
many years of eating bacon, pork chops, and ribs, I inally
understood how they all it together. I felt like I was getting
ever-closer to my ancestral birthright.
I decided that I wanted to learn to hunt, but I didn’t
take any action for several years; I was
afraid of killing.
I knew intellectually and morally
that, if I was okay with eating
animals, I should be okay with killing
TO EAT them. But on a visceral level, I wasn’t
okay with it. he sight of a dead
bird or squirrel made me shudder.
My hikes take extra-long due to my
compulsion to rescue every banana
slug I see. I’ll go to great lengths to
take bugs outside rather than crushing
NEEDS, them. I close my eyes involuntarily
whenever videos turn violent. I’m a
paciist by nature, and killing is not
something I take lightly.
But I also recognize that killing is
part of life, and that the vegan ideal
of a death-free life falls apart once
you understand the true carnage wrought by any sort of
agriculture. I knew that, in order to live fully, I needed to
participate directly in the cycle of life. I knew that I needed
to take the plunge and reconnect completely with the food
I consumed.
The Hunt
In perfect convergence of time, place, and readiness, my
friend Shannon mentioned that she’d found a weekend
pheasant-hunting workshop for complete novices, just a
few hours north of San Francisco, where I was now living.
Within a few minutes, I reserved a spot and dove into an
online hunter-education class. It felt both exciting and surreal
learning about guns, safety measures, and wilderness survival.
I was acutely aware of my hermetically sealed suburban
upbringing and the major gaps in my life experience.
When I arrived at the workshop, I felt giddy and nervous,
like the irst time I’d rappelled down a clif. I knew I
was pushing beyond my comfort zone, and I loved it. We
started out with classroom work, then moved to a shooting
range, where I shot clay plates all day until my shoulder was
sore from the recoil. he exhilaration of breaking a plate
brought me back to day camp and the thrill of landing a rare
bullseye in archery. My brain and body were relearning a
rhythm that I had long forgotten.
After a night of storytelling and speculation about the next
day’s hunt, I set my alarm for 4:00 a.m. and tried to sleep. We
were in a rustic bunkhouse full of people, but I slept deeply.
December/January 2019 47
 he next morning was a blur. I was assigned a hunting
partner and a guide. he guide had a dog. We were in a ield
with brush and low bushes and trees, and the sunrise was
breathtaking. We walked around and around; everything
was still except for the occasional shot heard from far away.
Suddenly, the dog dashed into some bushes, and a large
pheasant lew up. “Now!” yelled the guide, and before
I could even think about what I was doing, my ancient
impulses took over, and I shot. he bird fell out of the sky,
and I felt a rush of adrenaline and triumph. We ran over to
the bird, and I held it, and it was still warm. I stroked its
soft feathers and found myself saying, “hank you, thank
you. You’re so beautiful. hank you.” his was the irst
time in my life that I didn’t linch at the sight of a dead
bird. Something had shifted inside me, and I felt deeply
interconnected with all of nature. I was ready to shoot again.
When I ate the pheasant, golden-roasted, crisp-skinned
with salt and rosemary, its liver and heart and gizzard
fried up on the side, I felt ancient and powerful and raw. I
gnawed every bone clean.
Every time I venture out for another hunt, I feel stronger,
more grounded, and more alive. Our climate is changing
rapidly, and although I have no idea what the next few decades
will bring, I know that my deepest instincts are pulling me
away from domesticated civilization and towards a wilder life.
I have no illusions that my skills are anywhere close to what
my distant ancestors were capable of, but it’s a start.
Practical Matters
If my experience makes you think, “I’m excited! How do I
get started?”:
First, get licensed. Go to the International Hunter Education
Association website (ihea-usa.org), and dive into your state
requirements.
hen start practicing at a shooting range, and ind a local
organization speciic to the type of animal you want to hunt.
You’ll immediately be tapped into a network of people who
will want to teach you and hunt with you.
If you identify as female, ind your local chapter of Becoming
an Outdoors-Woman. hey’re an amazing resource for classes,
hunts, and community.
For a deep, holistic immersion experience that includes
butchery and survival skills, check out Human Nature Hunting
School in Western Washington.
Isn’t hunting just for trophy-seekers?
Nope. Hunting organizations are actually major supporters
of conservation, and licensing fees go toward preserving
wild lands. Hunting demographics are shifting rapidly as
family hunting traditions die out and a new type of hunter
is emerging. Most new hunters respect animal life and the
environment, and they want to connect more deeply to wild
food and nature.
Shouldn’t women be gathering berries,
and leaving hunting to the menfolk?
Nope. Women have hunted as long as men have. And we’re
the fastest-growing group in hunting right now. I recommend
reading Woman the Hunter by Mary Zeiss Stange.
Killing animals is just wrong!
It’s impossible to live without killing. If this upsets you, I
recommend reading he Vegetarian Myth by Lierre Keith.
I’m too squeamish to do this!
Modern humans are way too alienated from the visceral
aspects of life. Squeamishness can and should be overcome.
What’s the point? It’s a lot easier
to just buy meat at the market.
Sure, it might not be practical (right now) for you to eat only
meat you’ve hunted. But hunting will help you grow in deep
and important ways, even if you hunt only occasionally. So
please take the plunge...
THE WILD AWAITS .
 returning
to your
pregn
new normal
after
%\7DUDK&KLHƮ
a tandtheterrifying,
same time magical
having a
baby is life-changing—to
say the least. Suddenly,
there is a tiny, yet quite loud,
person in the room. If you
are accustomed to daily
workouts, relaxing hours
spent cooking in the
kitchen, and quiet hours
strolling the aisles of
the grocery store, it
won’t take you long
to realize that these
things don’t quite
it into your new
normal.
But before you
throw your healthy
eating habits and
itness goals out the
window, keep in mind that the
postpartum period is a hugely
important time for prioritizing
your health and nutrition. Your
own body is recovering, rebuilding
itself, and replenishing its depleted
nutrient stores while at the same time
(if you are able to and/or choose to
breastfeed) providing nourishment
for your baby. Before we get into just
how you can continue to care for
your physical, mental, and emotional
health, let’s discuss exactly why
postpartum is such a critical time for
your health.
50 December/January 2019
If you are currently or have ever
been pregnant, you probably already
know that your needs for certain
nutrients increase during pregnancy.
Some of these needs increase
even further for women who
are breastfeeding, including
vitamins A, C, E, and
certain B vitamins. Many
other requirements, like
those for folate, selenium, and
zinc, remain higher than pre-
pregnancy levels, though
lower than those recommended
during pregnancy.1
On top of these vitamin-and-
mineral daily allowances, your body
needs additional nutrients to aid in the
postpartum recovery process. he amino
acids in protein-rich foods, for example,
are hugely important for rebuilding and
healing. Fats provide essential fatty acids
and aid in the absorption of fat-soluble
vitamins. Water keeps you hydrated,
which is crucial for a healthy milk
supply. Speaking of milk supply, if you
are breastfeeding, your caloric needs
increase as well.2
 bein g a g ood m am a isn't all abou t how you
ancy
care f or you baby; you also have to be g ood
to you rself
It’s easy to see that caring for yourself during this transitional
time is important for both yourself and your baby. Taking
care of yourself while also keeping a newborn baby alive and
relatively happy is easier said than done, though. Finding
success in this area has much more to do with what you can
accomplish before the baby arrives than afterward.
Here are a few ideas to help ensure that your nutrition, and
sanity, stay on track in those hazy, crazy months post-baby:
build up a freezer-meal stash
0U[OLTVU[OVYZVILMVYLNP]PUNIPY[O[Y`WYLWWPUN[^VVY
[OYLLTLHSZWLY^LLRZV`V\HYLZ[VJRLK\W^P[OOLHS[O`
TLHSZ[OH[JHULHZPS`ILYLOLH[LKHM[LYIHI`HYYP]LZ
@V\JV\SKWYLW[OLPUNYLKPLU[ZMVYZSV^JVVRLYZ[LHR
MHQP[HZVYHJOPJRLU[VY[PSSHZV\WHUKMYLLaL[OLTHOLHK
VM[PTLHSSV^PUN`V\[VZPTWS`[OYV^[OLTPU[OLZSV^
JVVRLY^OLU`V\ULLK[OLT@V\JV\SKHSZVWYLJVVR
LNNT\ѝUZJOPSPVYTLH[SVHMHUKMYLLaL[OLTMVYX\PJR
YLOLH[PUNSH[LY
ask for help/set up a meal train
(ZTVTZ^LHYLU»[HS^H`ZNYLH[H[HZRPUNMVYOLSWI\[[OPZ
PZVUL[PTL^OLU^LHSSYLHSS`ULLKP[0M`V\OH]LMHTPS`VY
MYPLUKZJSVZLI`HZR^OL[OLY[OL`^V\SKIL^PSSPUN[VZ[VW
I`L]LUVUJLVY[^PJLH^LLR[VOLSWWYLWHYLTLHSZVYKV
HML^JOVYLZ@V\JHUHSZVZL[\WHTLHS[YHPU^OLYLI`
MYPLUKZHUKMHTPS`]VS\U[LLY[VKLSP]LYTLHSZ[V`V\YOVTL
HM[LY`V\YIHI`PZIVYU4LHS;YHPUJVTJHUOLSW`V\
VYNHUPaL[OPZ2UV^PUN^OLYL`V\YUL_[TLHSPZJVTPUN
MYVTHUK[OH[`V\KVU»[OH]L[VJVVRP[ZOV\SKHSSV^`V\[V
YLSH_HUKLUQV`NL[[PUN[VRUV^`V\YIHI`
Subscribe at: PaleoMagazine.com
set up grocery delivery or pickup
4VZ[HYLHZUV^VќLYNYVJLY`KLSP]LY`VYWPJR\WMVYHZTHSS
MLL;OPZNP]LZ`V\[OLHIPSP[`[VZOVWMYVT[OLJVTMVY[VM
`V\YV^UOVTL^OPSLZVHRPUN\WZVTLZU\NNSLZPUZ[LHK
VMY\ZOPUN[V[OLZ[VYLIL[^LLUMLLKPUNZHUKJYVZZPUN`V\Y
ÄUNLYZ[OH[[OLIHI`JVVWLYH[LZ
stock up on healthy snacks
;OLYLPZUVO\UNLYSPRLWVZ[WHY[\TO\UNLY+VU»[IL
Z\YWYPZLKPM`V\HYLL]LUO\UNYPLY[OHU`V\^LYLK\YPUN
WYLNUHUJ`/H]PUNHZ[VJRWPSLVMOLHS[O`ZUHJRZPU[OL
WHU[Y`^PSSLUZ\YL[OH[HÄSSPUNU\[YP[PV\ZTPUPTLHSPZ
HS^H`ZHUHYT»ZYLHJOH^H`-YLZOMY\P[HUK]LNNPLZHYL
NYLH[I\[UVUWLYPZOHISLZ[VJVUZPKLYW\YJOHZPUNILMVYL
IHI`HYYP]LZPUJS\KLU\[I\[[LYZZUHJRIHYZ[YHPSTP_
WYLWHJRHNLKIVULIYV[OJVSSHNLUPZHTHaPUNMVYOLHSPUN
HUKYLI\PSKPUN[PZZ\LZHUKQLYR`
put together a mama caddy
;OLZLHYLVM[LUYLMLYYLK[VHZU\YZPUNJHKKPLZI\[
OVULZ[S``V\»SS^HU[[VTHRLVULVM[OLZL^OL[OLY`V\HYL
IYLHZ[MLLKPUNVYUV[0SPRL[VZ[VYLH^H[LYIV[[SLHOHUKM\S
VMZUHJRZKPHWLYZ^PWLZI\YWJSV[OZHUKSPWIHSTPUTPUL
(KKUPWWSLJYLHT[V[OH[PM`V\HYLIYLHZ[MLLKPUN;OPZ^H`
`V\OH]LHSS`V\YULJLZZP[PLZYPNO[UL_[[V`V\HUK`V\JHU
[HRL[OLTHYV\UK[OLOV\ZL^OLYL]LY`V\HUKIHI`NVX
December/January 2019 51
 No matter what you do before baby arrives, life is
going to look very diferent when you return home with
your little bundle of joy. At irst, your schedule will be
nonexistent, your body will be tired and sore, and your
emotions will be all over the place (thanks, hormones).
his is a time to focus on bonding with your baby (yes,
even at 2 a.m.), allowing your body to heal, and slowly
transitioning into your new role as mama.
Being a good mama isn’t all about how you care for
your baby, though; you also have to be good to yourself.
Now, it’s time for some good ol’ cliché advice: rest when
the baby rests. Even with all the crazy stories you’ve
heard about newborns waking at all hours of the night,
the truth is that they are actually asleep more than they
are awake. Newborns can sleep up to 16 or 17 hours a
day, just not all in one long stretch. For at least one or
two of baby’s naps, try to lie down with him (a great
opportunity for some skin-to-skin bonding time). Even
if you don’t sleep, taking the time to slow down and rest
will leave you feeling recharged for the next round of
feedings and diaper changes.
When you do inevitably ind yourself in the kitchen,
remember to keep it simple. No need for gourmet meals
or fancy garnishes. If the only meal you can manage
is scrambled eggs with sliced avocado, you are totally
rocking this mom thing (I promise). he most important
thing is that you are keeping yourself fed and getting a
good balance of protein, carbs, and healthy fats. Stick to
simple meals like frittatas, slow-cooker or pressure-cooker
soups, green smoothies, and sheet-pan meals that require
minimal prep and little fuss once they are cooking. Unless
you are frying food or opening the oven, you can even
t his is a be au t if ul oppor t u ni t y t o
e mbrace you r chan g in g bod y
an d use t his t i me t o "re t rain"
you r bod y on how t o bre at he,
st an d, an d move correctl y.
wear your baby to keep them snuggled up close while
you’ve still got both hands free.
While on the topic of meals, I’ll remind you: no
skipping them! Eat when you are hungry, and do not
deprive yourself just because you are worried about losing
the baby weight or “getting your body back.”
It takes almost a year to grow a baby, and it can take
just as long for your body to adjust after giving birth. You
have plenty of time to get back to the gym once you get
the okay from your healthcare practitioner, but your focus
right now should not be on getting back to your old PRs
or training for a race. Feed your body what it needs to
provide for you and your baby.
Just as your life will never be the same after giving
birth, neither will your body. his is a beautiful
opportunity, though, to embrace your changing body and
use this time to “retrain” your body on how to breathe,
stand, and move correctly. Meeting with a chiropractor,
trainer, or similarly-trained practitioner who can guide
you through this process will make your return to itness
go much more smoothly. You can also seek out a postnatal
itness coach in your area or sign up for a BirthFit online
program (BirthFit.com).
he bottom line: postpartum itness and nutrition
are not about jumping back into your old ways of doing
things. his is a time to be gentle with yourself as your life
and body go through some massive changes. Your only
responsibility right now is to yourself and your baby. he
rest, over time, will fall into place. You may feel like a new
mom, but you’ve already been an amazing mom to your
baby for the last nine months. You’ve got
this, mama.
 Discover
the keys to
unlock your
metabolism’s
true power.

From #1 International Bestselling Author,

Cassie Bjork, RD

and at cassie.net
 on the hunt
T E R F O W
W A
HU
NT
ING BA
By Fisher Neal
Waterfowl hunting is not for the faint
of heart. It’s hard work, often conducted in diicult
conditions, for a relatively small reward in terms of
meat yield. The amount of effort that goes into bagging
a single duck can be enormous. It’s also diicult to do
on the cheap. It requires specialized gear, and some
hunts are simply impossible without a specialized
duck boat or a large assortment of expensive decoys.
Despite all of these challenges, waterfowl hunting is
an absolute obsession for many hunters. Something
about seeing the birds circle the decoys warily, then
inally swing downwind, cup their wings, and put their
feet down for landing is so poetic and thrilling that it
haunts their dreams all year round.
54 December/January 2019
L
CS
S I
Waterfowl hunting is highly dependent on weather.
Conditions that are too rainy, too dry, too warm, too
cold, too snowy, too windy, or even too placid will
all play into your level of success. In general, though,
at this time of year, when most people wish for
warmer weather, duck and goose hunters are praying
for ice and snow. Few things get me more excited
in December than a sudden drop in the mercury,
because it sets the birds on the move. Some species of
smaller ducks, like teal and wood ducks, make their
migrations at the same time every year regardless
of the weather, using the length of the day to know
when to head south. he big ducks and the geese all
wait until they lose access to food up north.
 In warmer years, like 2015 and 2016 were where
I live in the northeastern United States, many of
the birds just don’t come this far south. When
intense cold strikes, like it did in 2017, the birds will
suddenly be everywhere. Since most open water is
frozen at these times, the birds are concentrated in
a few areas, making for world-class hunting if you
know where to go. In some areas, though, intense
cold is the end of the party, sending birds packing
for warmer climes. It all depends on where you are
along the lyway.
here are MV\YTHQVYÅ`^H`ZHJYVZZ5VY[O
America: Paciic, Central, Mississippi, and Atlantic.
Each has its own special qualities and harbors
higher concentrations of particular species. he
SHYNLZ[Å`^H`I`MHYPZ[OL4PZZPZZPWWP, the epicenter
of which runs along the Western edge of the big
river toward the birds’ primary wintering grounds
in Arkansas, Louisiana, and the Texas coast.
Something about seeing
the birds circle the decoys
warily, then finally
swing downwind,
cup their wings,
and put their
feet down for
landing is
so poetic and
thrilling that it
haunts the dreams of
hunters all year round.
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CALLING AND DECOYING
Decoying is the primary method used for hunting
waterfowl. Ducks and geese have a strong locking instinct,
so they tend to want to go where other birds already are.
Calling and special motion decoys are employed to enhance
the realism and efectiveness of the decoy spread. In many
situations, only a handful of decoys are necessary; there are
extremes, however, like snow-goose hunting, which may
require between 500 and 2,000 decoys to be efective. he
general rule of thumb is that you need more decoys in your
spread than the average lock size you’re trying to bring into
gun range. Building your decoy spread is one of the high-
cost aspects of waterfowl hunting. You can expect to pay an
average of $12 each for good-quality duck decoys and $25
each for goose decoys. Since these birds have such good
vision, it’s worth spending the money to get the best-looking
decoys you can aford. he good news is that most hunts
don’t require a large spread. I do most of my hunting with
fewer than 12 decoys.
Calling is either critical or not that important, depending
on the species and your level of skill. Waterfowl are highly
visual animals, and ducks frequently land in decoys with no
calling at all. Some species, like wood ducks and teal, ly so
low and fast that you rarely see them early enough to
call at them anyway. 4VZ[ILNPUUPUNO\U[LYZHYL
better off keeping quiet.
It takes a while to develop the skill
of calling ducks and geese, and it’s
extremely diicult to learn the
craft without being able to hunt
alongside an experienced caller.
It’s not just about being able
to sound like a duck. You also
need to be able to read the
birds’ body language as they
ly, so you know what kinds
of sounds to make at which
moment. Someone who really
knows what they’re doing can
occasionally bring birds into the
decoys as if on command. I’ve
been hunting for over 20 years and
I still haven’t igured out how to do
that with ducks, although I have had
some success doing it with Canada Geese.
December/January 2019 55

Scouting
Scouting is probably the most important factor in
waterfowl-hunting success. he idea behind decoys is to
make the birds think, “Oh, that’s where we’re inding the
best food today.” In most cases, though, the birds already
know where the food is. Unless they have just arrived
from a migratory light within the past 24 hours, or a
weather event like heavy rain or intense cold has created
or removed access to a primary feeding area, the birds
already know where they are going. No amount of good
calling or decoy placement is going to persuade them to
land elsewhere.
Scouting until you igure out where the birds already
want to go will do wonders for your hunt. Hunters
refer to this as “being on the X.” In many cases, you
will discover, to your dismay, that the X is located on
property that you do not have access to: a city park,
industrial property, a golf course. But if you put in the
time, you will eventually ind them in places you can
hunt. Once you’ve put in enough efort to locate this kind
of honey-hole, you’ll understand why duck and goose
hunters are so secretive about where they go. Requests for
suggestions for where a newbie might hunt are generally
met with a range of ofended frowns and colorful insults.
If you’re lucky enough to know someone willing to show
you a spot, thank your lucky stars, and never, ever hunt
the spot without their knowledge. his act, known as
“spot burning,” is the worst betrayal you can commit
against your friend’s generosity.
56 December/January 2019
The Gear
When it comes to gear, the most important things you
want to have besides decoys are a reliable shotgun and a pair
of neoprene waders with insulated boots. Waterfowl are big,
tough birds, so most hunters choose a 12-gauge shotgun and
shoot magnum shells that are three inches or larger. It’s
important to shoot guns that are known for reliable
performance; intense cold, when moisture
inevitably gets into the action, makes them
prone to freezing up, and repeated exposure to
water makes them vulnerable to corrosion. It’s not
necessary to buy fancy auto-loaders, but you deinitely want
to avoid cheap brands. hat said, if you can afford an auto-
loader, get one. hey are worth the money, because their
designs reduce recoil, enabling you to ire of your second and
third shots with greater speed and accuracy.
You also don’t want to skimp on your waders. Choose
a brand with a reputation for durability and a minimum
of 800 grams of Thinsulate;4 in the boot. here’s nothing
worse than leaky waders on a cold duck hunt. hey’re even
worse on day two, when you start the day wet because the
waders still haven’t dried inside.
he inal piece of the waterfowl-hunting puzzle is
ÄUKPUNWHY[ULYZ he challenges of hunting waterfowl
are best combated with a team efort. You can combine
your resources to scout, get permission to hunt land, share
equipment, increase the decoy spread, build a blind, and
pick up decoys.
Since the birds often ly in groups, hunting together
usually doesn’t reduce your shooting opportunities.
Your most likely partners are people who are also just
getting started, but you can often work yourself into
experienced groups by demonstrating a willingness to
pull a lot of weight in the ield. Buy everyone breakfast,
haul gear, chase down crippled birds, pick up decoys with
enthusiasm, and you may just get invited back.
Putting together a group adds camaraderie to your hunts
and makes the whole experience more memorable and fun.
So ind a friend, grab some decoys, and go make some
memories while chasing your dinner.
 gluten-free,
dairy-free, and
paleo recipes
for the
food you crave

The new cookbook from

Danielle Walker, the New York Times
best-selling author of Against All Grain

Subscribe at: PaleoMagazine.com

Available Everywhere Books Are Sold – December 4, 2018 TEN SPEED PRESS
the perils of
WH Y, AND
HOW, TO
REDEFINE
YOUR FITNESS
GOAL S
By Andrea Wool

here are many diferent ways of being it . . . and of

t looking it. One does not deine the other.
Today’s conventional itness model has created the
perception that to be considered it, you must look
a certain way and must work as hard as possible to
achieve that “it” status. “No pain, no gain,” right?
here is this pervasive idea that we need to push
through the pain, push ourselves to the limit, to be it.
his no-pain-no-gain model is a key component of
the dangerous phenomenon that I call “fast itness.”
We are bombarded with messages like, “Get six-pack
abs in six weeks!” and, “Lose X amount of weight in 30
days or less!” hese messages assume that this sculpted,
chiseled body is what we should want, and that the
desire for that “perfect” body should drive us to work
our asses of in the gym. But when we can’t achieve
this speciic result, we are left mired in debilitating
self-criticism and a lack of self-conidence.
Here is the truth that nobody talks about with
regard to the no-pain-no-gain model of fast itness:
Crushing yourself in the gym can be detrimental to
your health. By trying to get it quickly, you are often
working your body at too high a threshold, jumping
right into high-intensity exercise.
Our bodies need to adapt to increased exercise
intensity over time. If we push too hard, too fast, we put
ourselves at risk for overtraining syndrome, which causes
excessive fatigue, agitation and moodiness, insomnia,
chronic injuries, and metabolic imbalance. Overtraining
syndrome doesn’t happen only to athletes; it can be
experienced by anyone who has pushed their body too
hard without proper rest and recovery.
So what’s the alternative?

58 December/January 2019
R ED EFI N I N G O U R FI T N E S S GOA L S
here are a few important aspects to setting a proper
Proponents of the looks-based itness paradigm will tell
action-based goal:
you that your goal should be determined by how much
weight you want to lose, or what size jeans you want to it { 1 } It must be something you really want, or
into. I recommend a diferent perspective. Instead, set a goal something that would make your life substantially
that is action-based rather than looks-based. better. I wanted to be able to play with my son so
An action-based goal is something that you do with your badly that I was willing to put in whatever work it
body, every day (or at least with signiicant regularity), that took to get there.
you want to get easier over time. Examples of action-based { 2 } It must be achievable. Pick something that
goals I often hear include: feels attainable in a relatively short amount of time.
“I want to get up and down of the loor without having { 3 } When you achieve the goal, celebrate. he
to hold onto something to help me up.” achievement of a goal should never go unmarked.
“I want to walk my dogs without feeling exhausted { 4 } Once you’ve celebrated, set a new goal
afterward.” and continue forward. his new goal should still
“I want to garden comfortably.” be something action-based and attainable, but can be
“I want to run and play and keep up with my family.” a little more diicult than your previous goal.
My irst action-based goal was to pick up my then-
Shifting from looks-based to action-based itness goals
three-year-old son and put him in the bucket swing at the
will build conidence, self-esteem, and body appreciation.
playground without causing a backache and shoulder pain.
When we feel stronger and more powerful in our daily
My current action-based goal is still playground-based:
lives, we not only lift ourselves up, but we inluence others
I want to swing on the monkey bars with more ease and
all around us with our sense of positivity and inspiration.
grace. Now that my kids are older, they love the monkey
bars—and I play on the monkey bars with them.
SMARTER, NOT HARDER:
REDEFINING HOW
WE WORK TOWARD
OUR GOAL S
While proper goal-setting is important,
it’s equally important to work to achieve
those goals in the correct way. Achieving
action-based itness goals usually means
hard work, efort, and a regimented
itness program. It does not, however,
mean fast itness.
Personally, I don’t spend hours
in the gym. But I do work out
consistently, ive days a week. Even
if I feel under the weather—even if
I have “too much to do”—I make
time for either a strength or mobility
session. Even just 15 minutes a day
makes a huge diference. Making this
work a daily priority is what helps me
progress toward my goals.
To keep your exercise sessions shorter
but still efective, you need to work
smarter, not harder. Here are some
important tips on how to do just that:
Start with an exercise routine that is
designed around what you think your
1 body can handle. his is your baseline. Start
with something that feels doable, so you can
feel successful right out of the gate. For some,
that baseline might only be ive minutes of
low-intensity exercise a day. For others, it could
be 30 minutes to an hour of moderate-intensity
movement. he important point is to be honest
with yourself about where you currently are—
this is how you begin a proper exercise program
that does not put too much stress on your body.
Remember that this is a baseline, a starting
point, and you can build up from here.
During your
2 exercise time,
focus on
incorporating full-
body strengthening
exercises. To start,
Consistency is key.
Exercise should be part of
your regular daily routine,

3 Stretching is
an essential
complement to
strength-building
exercises. Your workout
routine should include self-
myofascial release, stretching,
mobility, and balance exercises.
Start with low-intensity
exercises and, over time,
focus on the core, the glutes, and the ankles.
hese are common areas of weakness,
and they afect our ability to stabilize our
posture and movement dynamics. Once
just like brushing your
teeth. Do something
invigorating every day, and
your body will thank you.
these areas are stronger, pain dissipates
and everyday movements feel easier.
6
There is no shame in
regression. If you try moving
forward in a progression, and it
feels like too much, then back of!
You must always listen to your
body and back of when needed.

4 progress in both the

intensity of the movement
and the time spent moving.
Progression should be slow
5 In tough weeks, when you don’t
feel your best, or when life gets
busy, backing of and giving
yourself space is the right decision.
and gentle, almost, but not Just always make sure you get
quite, unnoticeable—that’s back to it when you are
how strength and stamina ready again.
increase slowly over time.

Don’t let those toxic, itness-industry voices get into

your head. Fitness is for everybody, and for every body.
Exercise doesn’t need to be hard to be efective.

60 December/January 2019
Honor W
Who We are fortunate to live in
a time in which there is much
information available relating

You
to mindfulness, meditation,
and positive thoughts to help us
handle the things that come at us
in life. Stress management is an
important aspect of Paleo living.
he Paleo lifestyle requires
tailoring diet, itness, sleep, and

Were
By Kathy Gilbert
emotions capable of knocking
us of our game is regret.
use of technology to meet our
own needs. I love that there is
no “one-size-its-all” formula for
living. We must engage life and
make choices based on what is best
for us. Stress reduction deinitely
calls for personalization—whether
that means deep meditation,
yoga practice, a church service, or
building supportive relationships.
he end goal is improved cortisol
response, which translates to
healthier living.
he privilege of engaging life
is also our greatest challenge. Just
when we get something igured
out, life can change, and we have
to ind new ways of engaging with
it. he older we get, the more life
changes. Maybe we’re forced to
deal with more loss, grief, and
sadness than we had in the past.
We all know people who have
been crushed by the weight of life.
hat response, actually, can begin
to seem normal; sometimes, life is
just hard.
I know about the need to control
thoughts, to be mindful of being
in the present moment, and to let
things go. But knowledge isn’t the
same as application. One of the
most powerful emotions capable of
knocking us of our game is regret.
he pain of regret is caused by
deep disappointment, lingering
remorse, nagging guilt over missed

62 December/January 2019
opportunities, or inconsolable grief over bad decisions.
Regret can keep us hopelessly stuck in the past. A study
published in Scientific American found that healthy aging is
associated with reduced regret and an increased ability to
let go of disappointing experiences,1 while another study
suggested that older adults who have not learned to let go of
regrets often live emotionally unhealthy or depressed lives.2
Regret appears in all stages of life, but the older we
are, the more regret can creep in. Some days that voice
of regret can convince us—at least for that day—that our
mistakes are too big, and that they are irrevocable. hose
kinds of thoughts are dangerous and can pop up when we
least expect them.
For example, I recently ran into friends I used to work
with at a classical private school. hat job ended abruptly
when the school closed down due to discoveries about
how it was being run. hat happened at the same time
that I was facing other life-changing events: I had been
diagnosed with rheumatoid arthritis, the church I had
been in for 30 years had fallen apart, and my kids were
getting married, going to college, and moving out on
their own. Having just turned 60, I found myself at home,
alone, for the irst time in 30 years.
As an assistant principal and high-school teacher, I was
surrounded by friends and had found much fulillment
in my job. But there was another side to that job, as well:
a side shrouded in a level of fear and manipulation that I
didn’t know how to handle. When we are in the middle of
a situation like that, it is hard to see clearly. Most of the
time, I thought I was going crazy. When it all blew up, I
felt like I was in the center of an actual explosion.
So I went home, shut the door, and tried to igure out
how to cope with my life. I was ofered a number of jobs
by caring friends. But between a diagnosis of rheumatoid
arthritis and the trauma that accompanied all that had
happened, I could only thank my friends and politely
decline their ofers. I needed time to heal.
For the next ive years, I did the best I could to manage
the highs and lows of the disease. Most of my life, I had
lived at high speed, trying to pack more hours into a day
than I actually had. Suddenly, I was relatively still, trying
to igure out how those brakes had been put on so quickly.
he friends I ran into recently were sharing stories about
their subsequent jobs, and I thought, “I should’ve taken one
of those jobs when it all fell apart. I made a huge mistake by
retreating. I missed the chance to ever work again.” hat’s
how sneaky regret can be: It always makes you question
yourself, and always convinces you that you “did it wrong.”
I thought about this for a while, and inally, in what
seemed like an audible voice, I heard, Kathy, honor who
you were. Immediately, I was able to recall how hurt I
had been, how tired, how emotionally drained. To think
that I should have pulled that woman I was up by the
bootstraps, and made her march, is mean. One deinition
of honor is “to show merited respect.” I needed to stop
and give respect to the person who went through a very
diicult situation, regardless of how it turned out.
Subscribe at: PaleoMagazine.com
Sometimes we think that who we are today is the wisest
version of ourselves and, therefore, a fair judge of all our
“past” selves. But saying no to outside responsibilities at
that time was the best thing I could have done for myself.
I did the best I could along the way. And no present-day
self has the right to say otherwise.
I couldn’t make my decision then based on all the the
things I know now. We can’t foresee the trajectory of a
diferent decision.
We certainly can ask what we learned from a situation,
especially if we experienced some failure or undesired
consequences. here is wisdom in that response. But
to declare that diferent decisions should have been
made—despite the fact that we may have had incomplete
information or speciic needs—is a bit arrogant.
Regret hits us all. Not one of us has lived a perfect life.
“No regrets” is a great slogan; it is even a great perspective.
But we see incompletely. With ive children, I deinitely
have some regrets about parenting. But every decision I
made, even the ones I may have later regretted, was made
with the best intentions based on what I knew at the time.
I have to keep reminding myself to honor who I was, make
adjustments as necessary, and turn forward.
We can ask ourselves a number of questions when we
hear the voice of regret:
What was going on when we made that decision?
We have to remember what may have inluenced us at the
time and what outcome we were seeking. Most of us are not
trying to hurt ourselves or others, even if that did happen in
the process. We have to ask forgiveness, if necessary, but we
also have to acknowledge that we made decisions based on
what we knew and the resources we had at the time.
What did we learn from that decision?
Perhaps we learned that we needed to make lifestyle changes,
clarify our goals, leave a controlling relationship, or get
help for an addiction. One thing I learned was how to spot
manipulation and avoid that trap in the future—and to not
be fearful of shutting it down if ever I encountered it again.
Am I being fair to the person who went through
all that? I would never tell a friend that they should
have known all the consequences of a decision they
made. We have to treat ourselves with the same
compassion and kindness we would show others.
We work hard at life, facing a multitude of decisions
every day. Some of those decisions are going to be wrong in
hindsight. But we likely made them with right intentions,
believing it was the best course of action at the time.
Living with deep regret keeps us stuck, and that’s totally
unacceptable if we want to pursue a happy and healthy life.
We need to honor the person we were, as imperfect as
as we were. Because we will remain imperfect—learning,
growing, and loving more each day that we get to practice
living. Mad respect for all the imperfect people.
Let’s choose to honor who we were rather than regret
who we are . . . every day.
December/January 2019 63
 HOLIDAY
TRADITIONS
that embrace the
ANCESTRAL
By Mark Sisson

64 December/January 2019

WE tell each other that the
holidays are sacred, time-honored
events that bring families closer
together. But these days, with their
rampant commercialization and the
prevailing commiseration about the
holidays as a time to endure your
family, to survive encounters with
your blood relations, the holiday
season can feel anything but.
Don’t get me wrong: Commerce
is fantastic. I’ve always tried to be
an earnest and well-intentioned
participant in my local and
global economy. Society wouldn’t
progress as much or cohere as
well if people didn’t exchange the
labors behind their ideas. Our
ancestors understood this, and
their celebrations certainly relect
the concept of exchange. But we
moderns seem to have lost sight of
their original intentions. here’s
certainly more to life—and the
holidays—than buying, giving, and
receiving gifts.
What if we didn’t buy into these
“traditions”? What if, instead of
expecting misery and awkwardness
and relegating ourselves to long
lines at the mall and endless
Amazon deliveries, we made
something more of our holiday
season? What if we gave and
received gifts like everyone else,
while also developing truly healthy
holiday traditions that honored our
human ancestry and supported our
Paleo lifestyle?
After all, this time of year was
extremely important to our ancient
ancestors Researchers recently
uncovered an earthwork calendar
in Scotland, dating back to at least
8000 b.c., which hunter-gatherers
likely used to anticipate the seasons,
chart the behavioral patterns
of wildlife, and maintain some
sense of control over their place
in the cosmos.1 hey would have
recognized the winter solstice as the
year’s pivotal turning point. It was
the shortest day of the year, which
meant that there was nowhere to
go but up. More sun meant more
vegetation meant fatter game meant
better eating. It was still the dead
of winter, still lean times, but there
was light at the end of the tunnel.
We don’t have detailed
descriptions of how exactly they
celebrated this time of year. Pre-
literate societies tend not to leave
behind any written accounts or
instructions. But we can see what
those who descended from these
groups did to celebrate the winter
solstice, and extrapolate from there.
he Romans had Saturnalia,
a weeklong festival of eating,
drinking, games, and gift-giving.
he Scandinavians and Germans
had Yule, a drinking, eating, and
sacriicial extravaganza. If you dig
into the anthropological research
on seasonal festivals, you’ll see that
these sorts of celebrations were the
norm around most of the world.
But let’s get back to us, today.
How can we honor the season
without completely alienating our
relatives and neighbors and ruining
our health?
TRADITIONS
1
THROW A FEAST
USING ANCIENT
RECIPES.
“Feast” is the important part.
he recipes don’t have to be ancient,
but it certainly makes things
interesting. What matters is that
you feast rather than have a dinner
party. Take a day to prepare the
food if you must. Get elaborate.
Go all-out, as if there’s no more
feed to sustain the cattle and the
only option is to slaughter them
and enjoy the meat.
If you’re interested in actual
recipes, you can check out
something like Patrick Faas’s
Around the Roman Table, a great
collection of ancient Roman recipes
and culinary customs. he one f
or roast pork is fantastic:
“Roast a whole pig (or perhaps
just a bone-in pork butt) the Roman
way: rub with salt and toasted
cumin, rest overnight, roast. When
it’s done, scatter generous amounts
of black pepper all over the pork
and make the caroenum (sauce).
Reduce most of a bottle of red
wine by two-thirds, add a couple
teaspoons of honey, and pour in a
half cup of port. Reduce further.
Deglaze the roasting pan with the
wine mixture, add in the roasting
juices from the pork (skimming as
much fat as you prefer), and reduce
until thick and gelatinous. Add ish
sauce (garum) or salt to taste.”2
December/January 2019 65
 2 3
TRADITIONS
GREET THE SUN.
he sun almost disappears
during Scandinavian winters,
coming out only for a few hours
in the northernmost regions for
much of the season. During Yule,
Scandinavians would supposedly
send scouts to climb mountains and
greet the sun as it rose, heralding the
return of longer days. Our ancestors
around the globe tended to believe
that humans had a grand role in
the cycles of the natural world. We
were essential participants within
the larger story of Life. Talk about a
sense of purpose . . .
Sure, you can probably look out
the window right now and see
the sun overhead. You can check
a weather app on your phone and
get the sunrise time, down to the
minute. But imagine, for a moment,
that you cannot. Imagine that spring
might not come, if you don’t wake up
two hours before dawn to climb the
highest hill or mountain near you and
welcome the sun. Try to dress and
pack lightly. Feel the cold and inure
yourself to it. Reach the top before
the sun rises. Greet it (or just enjoy
the view). You just saved spring.
5 ATTEND A SPIRITUAL CEREMONY.
Maybe it’s something resembling
live-action Dungeons and Dragons
in the woods outside town with a
bunch of people who look like Game
of hrones extras.
Maybe it’s midnight mass on
Christmas Eve.
Maybe it’s a winter solstice meditation
retreat that slaps together Zen Buddhism,
yoga, Chinese Qigong, and half a dozen
other spiritual traditions.
66 December/January 2019
CREATE A BONFIRE.
Whichever the ancient culture and
no matter the particulars of its solstice
celebration, there was ire. Usually a
big one.
Control of ire has long been one
of humanity’s deining characteristics.
It allowed us to extract more calories
and nutrients from food with less work.
It made food safer by killing parasites
and neutralizing anti-nutrients. It
kept us warm on cold nights, and kept
predators at bay. Later, we used it to
shape bigger, better tools, to unlock the
secrets of metalwork. Our control of
ire symbolizes our unsteady dominion
over nature. We might be able to guide
and inluence it, but there’s always the
risk that it’ll escape and consume us if
we get overconident.
It makes complete sense that
we’d commemorate one of the most
important days of the year with one
of our most important tools.
Sit in front of a ire and meditate
on that.
see article page
references 116
Maybe it’s something you and your
friends come up with.
I’m not religious, but I can’t help
but acknowledge the important role
spirituality has played in our species’
history, including pre-agricultural,
agricultural, and modern. Humans
aim to experience the transcendent,
to step outside the normal day-to-day
and commune with a higher, more
fundamental reality—no matter how it
jibes, or doesn’t, with rational analysis.
I think it’s this higher experience that
4
PERFORM FEATS
OF STRENGTH.
Maybe Festivus—the ictional
holiday tradition of Seinfeld’s Costanza
family—isn’t exactly ancient or
ancestral. But it was a comedic plot-
line that took on a life of its own,
having captured something essential
around our cultural cynicism.
In the show, an important part
of Festivus is the Feats of Strength,
a wrestling match between the
head of the household and a guest.
I’ve always found something
rather satisfying in that idea. As
deliberately absurd as the Festivus
concept was, there’s something
undeniably primal about Feats of
Strength as a tradition.
As I see it, you can set up a
series of Feats of Strength at your
own gathering to celebrate your
physicality, to engage in some
friendly competition, to test your
mettle. he holidays are too often
about passivity: watching “the big
game,” getting presents, stuing
your face with whatever treat is
foisted upon you.
Instead, infuse gatherings with
a little healthy competition.
we’re all trying to get in touch with this
time of year. Social memes and store
discounts aside, I believe our ancient
memory moves us to embrace the most
charitable, thoughtful, meaningful points
of connection. Giving time and treasure,
sharing a meal of resplendent efort, and
honoring generational ritual together are
among the deepest and most admirable
instincts we collectively experience as
humans. Here (as in many cases), the
best answer to modern cynicism is often
ancestral remembering.
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realtalk
changes
to the
nutrition-label
guidelines
yay or
By Cassie Bjork
Recently, the U.S. Food and Drug Administration formally
announced the irst signiicant makeover of the Nutrition
Facts label in over 20 years (about time!). he overall look
of the label will remain the same, but there will be several
additions and changes. he intention behind these changes
is to make it easier for consumers to make better-informed
choices about the foods they eat. Several of these updated
labels are already on store shelves, and, while the goalposts on
the oicial compliance date seem to be up in the air, it sounds
like it will likely be some time in 2020.
Let’s talk about these changes and take a look at how
beneicial they are (or aren’t).
nay?
The Change: Identifying Between Natural
Sugars and Added Sugars. For the irst time, the
label will include grams of “added sugars” as well as the
percentage this amount comprises of the recommended
daily limit. he old label lists total grams of sugars but
doesn’t distinguish between sugars that are naturally
occurring (in foods like fruits and vegetables) and sugars
that meet the deinition of added sugars. he intention
with this change is to help us distinguish what’s natural
sugar versus added.
My Thoughts: While it’s not a bad thing to call attention
to sugar as a concern, the downfall that I see here is that,
in reality, it doesn’t matter whether the sugar is natural or
added! Sugar is sugar is sugar once it hits your bloodstream,1
and my fear is that people will now just look at the added
sugar as the problem, seeing the natural sugars as a free pass,
even though our body doesn’t view it that way. If a banana
had a label, it would have zero added sugars, but it would
still break down to roughly four teaspoons of sugar in the
body. Regarding the percentage of daily value coming from
sugar, this number is arbitrary anyway, and we shouldn’t
have a “daily value” for sugar to begin with.
 The Change: Serving Size Adjustments. he serving size
will be in a larger font on the label and will be adjusted to be more
in line with how much people actually eat and drink. For instance, a
20-ounce soda will now be one serving because people typically drink
that much in one sitting. For certain foods that are commonly eaten
The Change: Sodium. he daily in one sitting but deinitely constitute more than a reasonable serving
recommended limit for sodium will be (a pint of ice cream, for example), the label will include both “per
changed to less than 2,300 mg per day. serving” and “per package” calorie and nutrition information.
My Thoughts: I’m a proponent of My Thoughts: I’m deinitely on board with these serving size
consuming more sodium, not limiting it. changes. Serving sizes in the past have been quite small, and people
Otentimes when we make the shit to eating oten aren’t aware that there are several servings per container.2 At
real food and staying away from packaged the same time, as I’m writing this, I’m thinking about how many
products and processed foods, we end up of the foods that come in packages with these labels are foods we
consuming far less sodium and may need should be limiting anyway, and I’m not sure having a larger or
to use the salt shaker to get enough in our smaller serving size is really going to help.
diets. Sodium helps your body send messages
to and from your brain, keeps your heart
beating, and can prevent muscle cramping
during and ater exercise by keeping you
hydrated. Not getting enough salt can be
scary, and even dangerous. he latest science
doesn’t mesh with these changes. In fact,
a report from the Institute of Medicine
questions whether a low-sodium diet is right
for everyone. Ater reviewing the evidence,
the IOM’s experts stated that there simply
wasn’t proof that consuming less than 2,300
milligrams a day resulted in fewer deaths
from heart disease and strokes.3

The Change: Key Vitamins. Vitamin D and

potassium will be added to the label, because Americans
typically fall short of their recommended intake of these
nutrients. Vitamin A and Vitamin C will be removed because
deiciencies of these nutrients are rare.
My Thoughts: I’d be very surprised if many Americans
were actually looking closely enough at these labels that
they’ll help avoid deiciencies, so I’m not convinced these
updates will do us much good.2 In my opinion, much
more important than being concerned about milligrams of
potassium in our food is the food quality, which hasn’t been
addressed in any of the dietary guidelines or labels.

The Change: Calories. he calories line will be made

larger and easier to see.
My Thoughts: I’m not happy about the continuing
perpetuation of the “calories in, calories out” theory by drawing
more attention to calories. It’s time to step away from the calories
model and focus on nutrient density and food quality.

Subscribe at: PaleoMagazine.com December/January 2019 69

 realtalk continued

Where Should We Focus?

he biggest problem I see with the new label relects how
I’ve felt about the FDA’s policies for years: they’re focused on
the wrong things. So much emphasis has been put on calories
and individual nutrients without ever addressing food quality
and eating patterns that contribute to optimal health.
Personally, I’ll be sticking to my real-food Paleo diet, thank
you very much, and continuing to avoid foods with labels as
much as possible.
I look forward to the day that the government’s
recommendations catch up with the science. To someday see
healthy-fat goals on labels is this dietitian’s dream. But for the
time being, I feel quite neutral about these changes to food
labeling. While they aren’t terrible, I doubt they’ll make us
much healthier.
For optimal health, I recommend continuing to focus on real
food in the three macronutrient categories: protein, fat, and carbs.

protein
fats
carbs

hink meat, ish, and

eggs. Protein is a building
block for many of our
neurotransmitters and can
increase our metabolism.
Aim to get some protein
at every meal. Quality is
the name of the game here:
the higher the quality, the
more nutrient-dense the
protein source.
see article page
references 116
Fat supports your brain function, keeps you
satiated throughout your day, and when eaten
with carbohydrates, works as a bufer to keep your
blood sugars from spiking too quickly. his leads to
better focus, more energy, and fewer cravings. Not
all fats are created equal. Steer clear of margarine;
hydrogenated, partially hydrogenated, and reined
oils; as well as canola, vegetable, soybean, peanut,
palm, sunlower, safflower, grapeseed, cottonseed,
and corn oils. Basically, any fats found in fast food
or pre-packaged processed food.
he key is to stick with nourishing, healthy
fats like avocado oil, grass-fed butter, lard (from
pasture-raised animals), ghee, coconut oil, and
olive oil, as well as the fats in avocados, nuts,
seeds, olives, coconut milk or coconut cream, and
grass-fed meats. A good starting point is 2 to 3
tablespoons of fat at meals and 1 to 2 tablespoons
at snacks. his could mean sautéing your veggies
in a couple tablespoons of coconut oil at dinner
or having a heaping spoonful of almond butter on
your apple at snack time.
Pro tip: When in doubt, buy lean meat. Toxins
are stored in the fat in lower quality cuts of meat,
so if you aren’t able to get your hands on grass-fed,
go for lean and add a diferent healthy fat source.
Carbohydrates have the greatest impact
on your blood sugar levels, and they give
you quick energy. Choosing to get your
carbohydrates from fruit and vegetable
sources helps to provide sustained energy
without huge blood sugar spikes. So go
ahead and ill your plate with foods from
the non-starchy vegetable category, such
as leafy greens, broccoli, caulilower, green
beans, cabbage, peppers, mushrooms,
onions, etc. Fruit and starchy vegetables
like potatoes, squash, and beets require the
pancreas to produce more insulin to lower
blood sugar, so limiting these between
1/4 cup and 1/2 cup at meals and snacks
is a good place to start for the best blood
sugar regulation.
Cheers to focusing mainly on real,
whole foods. And be sure to take those
food labels with a grain of salt!

70 December/January 2019
 HOW TO DE SIGN A FAM ILY GATHERI N G
EVERYON E WILL REM EMBER

By Nik Hawks

CL E AR
M I SS I O N

D
SHARE
S TOU C
STRE S H

PU L SE
C I RCL E

C OM M U N I T Y: HOW TO B U IL D I T,

MA I N TA I N I T, A N D L EA N O N I T A S

A SO U RC E OF J OY A N D H EALTH .

72 December/January 2019
 “IS UNCLE NIK COMING THIS
YEAR?” THE TONE IS HALF-
FEARFUL, HALF-EXCITED,
WITH A SPRINKLING OF
J O Y F U L A N T I C I P A T I O N . My
nephews, nieces, and various other
children want to know whether the wild
one is coming to town.
Of course, I’m as excited as they
are; I love children, visiting family
and friends, and leaning in hard to
one of the foundations of human
health: community.
We tend to think of health as two-
dimensional: what you eat and how
much you exercise. But I think there
are at least Ä]LV[OLYKPTLUZPVUZ of
health that we need to consider:
nature, restoration, the mind, arts,
and community.
Here, I want to dive into the concept
of community: not so much what it is
as how to build it, maintain it, and lean
on it as a source of joy and health.
The following ideas for developing
community are based on my own
experiences with three very tight-knit
communities—a military unit, the
ultra-running tribe, and my own
small business—plus my work with
Red Bull’s High Performance team
HZHJVUZ\S[HU[VU[OPZZWLJPÄJ[VWPJ
What can we learn from these
tight-knit communities and the
commonalities between them?
Subscribe at: PaleoMagazine.com
SHARED STRESS
First, the obvious thing (and the thing that all those
nephews and nieces love so much): shared stress.
Humans evolved to share stress together—in the hunt,
in the raising of children, in the solving of problems.
he military specializes in situations that require
sharing stress; not only is it part of the training, it’s part
of the job. he shared stress of any military training,
from boot camp to specialized units, binds the members
together so strongly that they continue to have reunions
decades after the experience itself.
Ultra-runners (deined as people who routinely
run distances, whether for races or otherwise, beyond
26.2 miles) also share stressors; it takes extraordinary
work to run those distances. While many sports foster
camaraderie around their physical requirements,
the mutual respect between ultra-runners is special,
especially out at the 100-mile level. Every runner
who has completed the 100-mile distance has shared
stresses so far beyond what can be experienced in many
other casual sports that, together, they have naturally
formed a tight-knit tribe.
Small businesses have an almost mythical position
in modern culture, especially American culture. hey
ofer the opportunity for any citizen to undertake
“the hero’s journey,” requiring that everyone in that
business undergo stress together along the way. In
fact, small business acts as a stand-in for family, from
an evolutionary standpoint. Most families no longer
have to focus on a clear, daily mission of basic physical
survival, but businesses ofer a clear mission with
measurable outcomes that require weathering shared
stress to accomplish.
December/January 2019 73
 A CLEAR MISSION
Along with shared stress, your group must harbor a
clear mission. Having a very speciic and clear goal gives
a community something to focus on. his is why games
can be so efective in uniting people: here is a clear
goal that everyone can see and strive for.
It’s also why family time and holidays can feel so
unbalanced; there is usually lots of shared stress, but no
clear goal. While this may make for good memories, it
also leaves an opportunity on the table.
I recommend that you spend some time thinking
about how you’re going to combine the guaranteed
stress of family get-togethers with a clear goal. To
cultivate a really tight community, you need more
than just the story of the time Aunt Mabel stabbed the
table to prove a point, accidentally slid her hand down
the knife handle, layed her palm on the blade, and, in THE IMPORTANCE OF TOUCH
waving her hand around excitedly, bled on the entire We humans are built to thrive on touch; it’s a
family and “ruined” hanksgiving. I count that as funny powerful form of communication. Allowing someone to
and stressful, but not a total win. get close enough to shake your hand, hug you, or pick
Shared stressors come up whether you plan for them you up and carry you is an enormously trusting action.
or not. I suggest planning for them. Every time the Modern societal norms have developed such that
family gets together, I make sure to include some kind we have fewer opportunities to touch. I believe they’re
of “challenge.” Usually, this means a workout in the structured in that way as an unconscious reaction to our
backyard using found objects. he easiest way to induce growing fear of each other and distancing of ourselves
healthy stress is through communal, physical exercise. from our bodies. We’ve allowed ourselves to believe that
hat shared physical stress is what binds elite military sweat is gross, that body odor is a mark of degeneracy,
units together in training, it’s what makes the bond that being in close proximity to one another isn’t polite.
between members of the ultra-running tribe Don’t believe me? What about that fake hug where just
so strong, and it’s a huge part of what the top parts of your chests touch? Or giving a pat on the
I do with the Red Bull athletes. back instead of grabbing someone around the shoulders?
Still, there’s more to stress Or giving “knuckles” instead of shaking hands?
than just a shared workout. hink about how uninhibited children are when it
Walking around the block comes to touch; they roughhouse and play and climb on
as a family doesn’t hit all each other in a way that adults almost never do. We’ve
the wickets. To create evolved over millions of years to favor such behavior.
healthy, shared stress It’s only in the past few hundred years that we’ve built
through physical an individualistic culture, allowing us to indulge in the
work, you need three belief that touching another human as part of routine
important pieces: behavior is somehow inappropriate.
touch, teamwork,
and toughness.

74 December/January 2019
 THE PULSE CIRCLE
Obviously, family has fewer barriers to touching than
the public sphere, but what should you do with strangers,
or new family members who are unsure, or even friends
of the family who’ve been invited over? An easy exercise
I use with Red Bull athletes before we do a workout
together is what I call “the pulse circle.”
he pulse circle is based on experiments done in
hugely expensive labs with technologically advanced
equipment for measuring heart rate, respiration rate,
brain waves, and other biomarkers. In the experiments,
two people were wired up to all those monitors and
sent into a small room. hey could each see the other’s
heart and respiration rates. hey were asked to converse
about anything they wanted to for 30 minutes. After 30
minutes, their breathing rates were in sync, their heart
rates were in sync, and they walked out of the room
with a much deeper connection to each other than they
would’ve had otherwise. Why? In part, it was because
they could see what was going on “under the hood” of
the other person.
You can do the same thing with a group, at home,
without any equipment whatsoever. Ask the group to
sit down cross-legged in a circle, with each person’s
knees touching their neighbor’s. Using their ingers (not
thumbs!), everyone takes the pulse of the person to their
right (the person on their left will be taking their pulse).
Prepare everyone to sit quietly in the circle for a few
minutes, just feeling their neighbor’s pulse. I usually tell
participants to close their eyes and do their best to feel
both the pulse of the person on their right and their own
pulse, and to see if they can consciously sync them. Most
people can’t feel their own pulse until they get very still
and quiet, so having them close their eyes helps with both.
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Once you’re all sitting and taking each other’s pulses,
you can calmly tell the group about what is happening,
why you’re doing it, and where you heard about it.
What exactly you say isn’t important, as long as you give
an explanation for what’s going on and give everyone
in the group something to listen to and connect with.
Once you’ve explained what you’re doing with the
group, you’ll feel everyone start to sync up. It’s not
magic; you won’t see a shimmer of light, but you’ll feel
the group energy change. At that time, what I usually
do is talk about the importance of touch and of shared
stress and describe in general terms what we’re doing
next, which is usually a physical challenge.
Don’t talk about the details of the challenge, though;
you don’t want to activate the “thinking” part of the brain.
Talk about what you want them to feel, the importance
of connection, the importance of shared stress, and how
putting forth their best efort is the most important thing.
You’ll build a framework for them to deliver the best of
what they’re capable of, and whatever you do next will
be shaped into a far more important experience than just
laying out the rules and yelling, “Go!”
After a few minutes, once you’ve gone through the
exercise and prepped your group for the next event, have
them open their eyes and look around. I usually ask
whether they were able to feel everyone syncing up, but
it’s more to open the conversation in the group than to
get a yes/no from each person. Remember, the goal here
is to build community.
December/January 2019 75
 THE KIDS AROUND YOU SEE WHAT AN ADULT IS
SUPPOSED TO DO IN TOUGH SITUATIONS, AND
THEY BUILD THEIR OWN CATALOGUE OF BRAVE,
RESILIENT RESPONSES TO DISCOMFORT.

Next, you should move into a physically challenging,

teamwork-based event. Usually there’ll be a few family
members who aren’t up for deadlifting huge amounts
of weight or sprinting up a hill, but they’re happy to
watch, cheer, and catcall. An important part of any
team sport is hearing the crowd roar!
For physical challenges, make sure you include both
“touch” and “tough” aspects. Playing freeze tag, or
capture the lag, or even just buddy-carry relays are
all things that activate evolutionary behaviors of max
efort in chasing, grabbing, and cooperating closely
with other people.
Something that most folks can do is pick up a kid
and run with ‘em, so make that part of your event.
Most children love to be picked up and swung around,
to ride on your shoulders as you move through and
around obstacles. If you can make them feel like
they’re somehow in control and responsible (I tell ‘em
to tug on my hair to tell me which way to go, and I
follow their instructions blindly), they will become
immersed so deeply in the game that you’ll have a hard
time pulling them of your shoulders at the end. Races
through the house, or around the outside of the house
along a set course with teams of adults and kids, are a
superb way to combine physical challenge, touch, and
mutual trust.
Finally, let’s address the toughness part. Getting wet,
especially when it’s cold outside, can be super-tough for
adults, but here’s a secret: Children will ape your actions.
If you get a bucket of water dumped on you in the dead
of winter by your sister-in-law and you ham it up, the
kids around you see what an adult is supposed to do in
tough situations, and they build their own catalogue
of brave, resilient responses to discomfort. his is your
chance to help the next generation develop—don’t shirk
this responsibility!
If you take the time to set all this up, if you create
clear goals and shared stress, you’ll capitalize on a huge
opportunity to build community this season. Some of
the details can sound funny or woo-woo, but trust me:
If you incorporate touch, toughness, shared stress, and a
clearly deined goal into your family gatherings, they’re
likely to be the best gatherings you’ve ever had.

76 December/January 2019
PALEO QUICK START GUIDE
A lifestyle based on nourishing our bodies with real food, unplugging from electronics
from time to time, bonding with others face to face, getting out in the sun, playing
for the sake of playing, resting, and giving our body a chance to thrive.

EAT
REAL FOOD MOVE aND PLAY
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78 December/January 2019
 Pizza
Omelette Sweet-Potato
p 84 Egg Casserole
p 83

Silver Dollar
p 82 Plantain
Pancakes

T H E R E C I P E S

Hearty Paleo
Jambalaya

Crispy Sardine p 88 2PTJOP:V\W

Salad p 89

p 87

4\ZOYVVT4LH[IHSSZ^P[O2HSL Lemon Pepper Skillet

Chicken Thighs

p 92 p 93 p 94

Lamb Stew with

Greek Salad
 read
p 85 Italian Crustless Quiche Spiced Apple B

p 97
p 86

Sweet Potato
& Plantain Hash

Pumpkin-Ban
p 98 Cookies
ana

Poached-Egg & .HYSPJR`4\ZZLSZ4HYPUPère

p 90 Radish Salad

p 91

p 99
s p
Warm Apple Cri

Why don’t your recipes

Crockpot Brisket with Pork Belly with Fennel,
Roasted Butternut Squash
Tangy Peach Sauce
.PUNLYLK2HSL
p 96
p 95
include nutritional info?
You won’t ind this info on any of our
recipes. While we certainly understand
that there are some individuals who need
nutritional information (calories, carb/
sugar grams, etc.) due to medical reasons
or athletic goals, we feel that the vast
majority of the population does not need to
get caught up in the weighing/measuring/
counting grams of every meal. If you are
eating a clean Paleo diet—real, whole foods
heavy in non-starchy veggies with good
proteins & fats—there is zero need to be
concerned with grams of this or that.

get the shopping list

paleom.ag/1218shop
BREAKFAST

Silver Dollar Plantain Pancakes

PREP TIME: 10 MIN
COOK TIME: 20 MIN
SERVINGS: 2

L I S T of I N G R E D I E N T S the M E T H O D

2 large, sweet plantains, peeled, chopped, 1 0UHMVVKWYVJLZZVYÄ[[LK^P[O[OLZ[LLSISHKLISLUK[VNL[OLY[OL

yellow and brown skin (about 3 cups)
4 large eggs
Coconut oil, for greasing pan
plantains and eggs until smooth and a little bit frothy.
2 In a large skillet set over medium heat, melt about 1 tablespoon of
coconut oil. Spoon about 1 tablespoon of the batter for each pancake into
the hot skillet. Cook for 3-5 minutes or until each turns golden-brown, with
bubbles forming around its edges. Flip and cook an additional 1-2 minutes,
or until golden brown. Repeat with remaining batter, adding more coconut
oil to the skillet as needed.
3 Serve pancakes warm with butter, maple syrup, or your favorite toppings.
 BREAKFAST

Pizza Omelette
PREP TIME: 15 MINUTES
COOK TIME: 3 MINUTES
SERVINGS: 1

L I S T of I N G R E D I E N T S the M E T H O D

3
large eggs, whisked 1 In a medium bowl, stir together the eggs, coconut milk,
2 TBSP full-fat coconut milk pepperoni, mushroom, onion, green pepper, oregano, basil,
8 slices
pepperoni, chopped garlic powder, and a generous pinch of salt.
1
large white button mushroom, diced 2 In an omelet pan (or medium skillet) set over medium-low
1 TBSP onion, minced heat, melt the coconut oil. Add the egg mixture, swirling the
1 TBSP green bell pepper, minced pan to fully coat the bottom, and cook, undisturbed, until egg
1/4 tsp
dried oregano is almost fully set, about 2 minutes.
1/4 tsp
dried basil 3 Using a spatula, loosen the edges from the pan, if needed,
1/8 tsp
garlic powder HUKZ^PYS[OLWHU[VHSSV^HU`SPX\PKLNNTP_[\YL[VÅV^[V[OL
Sea salt, to taste edge of the pan to cook. Once egg is cooked, use the spatula
1 TBSP coconut oil or ghee to fold the omelet in half. Remove omelet to a plate and
1 TBSP pizza sauce spread the pizza sauce evenly over the top. Serve.

December/January 2019 83
BREAKFAST

Sweet-Potato Egg Casserole

PREP TIME: 15 MIN
COOK TIME: 50 MIN
SERVINGS: 4-6

L I S T of I N G R E D I E N T S the M E T H O D

2 TBSP coconut oil 1 Preheat oven to 350°F. Lightly grease an 8-by-8-inch

1medium-size sweet potato, peeled, diced
1small yellow onion, chopped
12 ozwhite button mushrooms, sliced
1/2 tspgarlic powder
Sea salt and black pepper, to taste
8 large eggs, whisked
1 avocado, pitted, sliced
glass baking dish.
2 In a large skillet set over medium heat, melt the coconut
oil. Add the sweet potato, onion, mushrooms, garlic
powder, and a generous pinch of salt and pepper.
Cook, stirring occasionally, until potatoes are tender,
8-10 minutes. Transfer to the prepared baking dish.
3 Pour whisked eggs over the veggies. Sprinkle with
additional salt and pepper. Bake until edges are
golden-brown and the center is set, 45-50 minutes.
4 Serve slices of casserole topped with sliced avocado.
 BREAKFAST

Italian Crustless Quiche

PREP TIME: 10 MIN
COOK TIME: 30 MIN
SERVINGS: 4

L I S T of I N G R E D I E N T S the M E T H O D

6 large eggs 1 Preheat oven to 375°F. Lightly grease an 8-inch pie pan.
1/3 cup coconut milk
2 In a medium bowl, whisk together the eggs and coconut milk.
1/2 tsp garlic powder
1/4 tsp sea salt 3 Add the garlic powder and salt. Whisk again to combine.
2 slices prosciutto, chopped 4 Stir in the prosciutto, tomato, and parsley. Pour into the
1 medium tomato, diced prepared pan. Bake for 30 minutes or until the center is set
1-1/2 TBSP fresh parsley, chopped and a knife inserted comes out clean. Slice and serve.
BREAKFAST

Sweet Potato &

Plantain Hash
PREP TIME: 15 MIN
COOK TIME: 15 MIN
YIELD: 2 SERVINGS

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

4 slices
bacon, chopped
1
medium-size sweet potato, peeled and diced
 1
large green plantain, peeled and diced
1
small yellow onion, chopped
2 clovesgarlic, minced
Sea salt and black pepper, to taste
2 TBSP coconut oil
4 large eggs
the M E T H O D

1 Heat a large skillet over medium heat. Add the bacon and
cook, stirring occasionally, until almost crisp, 3-4 minutes.
2 Add the sweet potato, plantain, onion, garlic, and a generous
pinch of both salt and pepper. Cook, stirring occasionally, until
the sweet potato is tender and lightly browned, 8-10 minutes.
3 While the potatoes and plantains cook, make the eggs. In a
medium skillet set over medium heat, melt the coconut oil. Add
the eggs and cook to your liking (though fried eggs work great
with the hash!).
4 Serve hash with prepared eggs on top.
 LUNCH

Crispy Sardine Salad

PREP TIME: 10 MIN
COOK TIME: 4 MIN
SERVINGS: 2

L I S T of I N G R E D I E N T S the M E T H O D

1 medium head butter lettuce, 1 Divide the lettuce between two salad bowls.
cored, chopped Top both with raspberries, avocado, and apple.
1/2 pint raspberries Set aside.
1/2 avocado, sliced 2 In a small bowl, combine the tapioca starch
1 apple, any variety, cored, sliced and salt. Toss the sardines in the tapioca starch
 J\W [HWPVJHZ[HYJOÅV\Y until fully coated.
1/4 tsp sea salt
3 In a medium skillet set over medium heat,
2 (4.3 oz) tins sardines, drained, patted dry melt the coconut oil. Add the sardines and
2 TBSP coconut oil cook until golden brown, about 2 minutes.
2 TBSP olive oil Turn and cook the other side until browned,
Lemon wedges another 2 minutes.
4 Place sardines on top of the salads. Drizzle
each salad with olive oil and a squeeze of
lemon juice. Serve.

December/January 2019 87
LUNCH

Kimchi Soup
PREP TIME: 15 MIN
COOK TIME: 29 MIN
SERVINGS: 4

L I S T of I N G R E D I E N T S the M E T H O D

1 TBSP butter or coconut oil
1 medium-size yellow onion, diced
2 cups canned kimchi, drained and chopped 
 (about 16 oz), reserving the liquid
2 TBSP kimchi liquid
4 cups beef broth
2 scallions, thinly sliced
1/3 lb sirloin (or other boneless steak),
very thinly sliced (see note)
Optional: 1 medium egg for each serving
1 In a large saucepan set over medium heat, melt
the butter. Add the onion and sauté until softened,
about 5 minutes.
2 Add the kimchi and cook, stirring frequently,
for 2 minutes.
3 Add the kimchi juice and beef broth. Bring to a
boil, then cover, reduce heat to medium-low, and
simmer for 20 minutes.
4 Add the sliced sirloin, cover, remove pan from
heat, and let sit for 2 minutes.
5 Ladle soup into bowls and top with scallions. If
desired, crack an egg into each bowl before serving.
Note: To easily slice meat thinly, wrap the steak in
plastic wrap and put it in the freezer for 20 to 30
TPU\[LZ\U[PSÄYT>OLU[OLTLH[PZJVSKHUKÄYT
it’s easier to cut into paper-thin slices
 LUNCH

Hearty Paleo Jambalaya

PREP TIME: 25 MIN
COOK TIME: 30 MIN
SERVINGS: 4

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

1/2 cup bacon, chopped 1/2 tsp black pepper

1 lb ground beef 1/4 tsp cayenne pepper, or to taste
1 large yellow onion, chopped 2-1/2 cups beef broth
2 large bell peppers, any color, cored, 1 (14.5 oz) can diced tomatoes
seeded, and chopped 1/4 cup tomato paste
8 oz white button mushrooms, chopped 2 TBSP coconut oil
5 cloves garlic, minced 4 andouille sausages, chopped
1 tsp paprika 10 shrimp, peeled, deveined, tails removed
1 tsp thyme   TLKP\TOLHKJH\SPÅV^LYcored and riced
1 tsp sea salt

the M E T H O D

1 In a medium Dutch oven (or large saucepan) set over medium heat, cook the
bacon until just crisp, 3-5 minutes.
2 Increase heat to medium-high. Add the beef and cook, stirring occasionally, until
cooked throughout, 5-6 minutes. Remove beef and bacon to a plate and keep warm.
3 To the pot add the onion, peppers, and mushrooms. Cook, stirring occasionally,
until softened, 4-5 minutes. Add the garlic and sauté for 1 minute.
4 Add the paprika, thyme, salt, pepper, and cayenne. Stir to combine.
5 Add the broth, tomatoes, and tomato paste. Stir to combine. Increase heat to high
and bring to a boil. Reduce heat to medium-high and simmer until slightly reduced,
5-7 minutes.
6 Meanwhile, in a medium skillet set over medium-high heat, melt the coconut oil. Add the
sausage and shrimp and cook, stirring occasionally, until cooked throughout, 4-5 minutes.
7 (KK[OLIHJVUILLMZH\ZHNLZOYPTWHUKJH\SPÅV^LYYPJL[V[OL+\[JOV]LUHUKZ[PY
to combine. Cook 1-2 minutes, or until heated throughout. Serve.
LUNCH

Poached-Egg & Radish Salad

PREP TIME: 15 MIN
COOK TIME: 15 MIN
SERVINGS: 2

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

1 bunch radishes, greens removed,

sliced very thinly
2 TBSP olive oil
Sea salt and black
pepper, to taste
2 eggs
4 cups greens (kale, chard,
arugula, spinach, or a mix)
1/2 lemon
1 TBSP chives, chopped

the M E T H O D

1 Preheat oven to 400°F. Line a

baking sheet with parchment paper.
2 In a medium bowl, toss together
the radishes, olive oil, a generous
pinch of salt, and some black pepper.
Arrange radishes in an even layer on
the prepared baking sheet. Roast 10
minutes, stir, then continue cooking an
additional 5 minutes.
3 While the radishes are cooking,
poach the eggs. Fill a small saucepan
with water and place over medium-
high heat. Bring to a boil, then gently
crack the eggs into the pot. Simmer
for 4 minutes.
4 To serve, divide greens between 2
serving plates. Squeeze lemon juice
over each. Top with radishes and then
with the poached egg. Garnish with
chopped chives and a sprinkle of salt
and pepper.

90 December/January 2019
 LUNCH

Garlicky Mussels Marinière

PREP TIME: 15 MIN
COOK TIME: 10 MIN
SERVINGS: 2

L I S T of I N G R E D I E N T S the M E T H O D

2 quarts raw mussels 1 Rinse the mussels under cold water. Discard any that don’t
6 cloves garlic, minced close when you handle them. Place in a large Dutch oven.
1 medium-size yellow onion, chopped
2 To the Dutch oven, add the garlic, onion, 3 tablespoons of
6 TBSP fresh parsley, chopped, divided use the parsley, the broth, and 1-1/2 tablespoons of the butter.
1/2 cup beef or chicken broth Place the pot over medium-high heat, cover, and bring to
3 TBSP butter, divided use a boil. Cook just until shells open, 3-4 minutes. Remove
mussels from the sauce and divide between 2 serving bowls.
3 Continue to simmer the sauce until reduced by half.
Add the remaining 3 tablespoons of parsley and 1-1/2
tablespoons of butter. Stir until the butter has melted.
Pour sauce over the mussels and serve.

December/January 2019 91
DINNER

Lamb Stew with Greek Salad

PREP TIME: 25 MIN
COOK TIME: 60 MIN
SERVINGS: 2-3

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

Salad Stew
1/4 cucumber, chopped 1 TBSP coconut oil
2 large tomatoes, chopped 1 medium-size yellow onion,
1/2 medium-size red onion, chopped
thinly sliced Sea salt, to taste
6 radishes, sliced 1 clove garlic, minced or crushed
20 Kalamata olives, halved 1 lb lamb shoulder, cubed
2 TBSP fresh mint, chopped 1 tsp ground allspice
1 TBSP olive oil 1 tsp ground cumin
1/2 lemon, juiced 1 tsp ground coriander
Sea salt, to taste 1 TBSP tomato paste
1 (14-oz) can diced tomatoes
2 cups beef broth
8 oz fresh green beans, trimmed

the M E T H O D

1 In a large saucepan set over medium heat, melt the coconut oil. Add the
onion and a pinch of salt. Cook, stirring occasionally, until softened, 4-5 minutes.
2 Add the garlic and sauté for 1 minute.
3 Add the lamb and cook, stirring occasionally, until browned on all sides,
5-7 minutes.
4 Add the allspice, cumin, and coriander. Stir to combine.
5 Add the tomato paste, diced tomatoes, broth, and green beans. Stir to
combine. Increase heat to high and bring to a boil. Then reduce heat to
medium and simmer, uncovered, for 45 minutes, or until meat is tender.
6 In a large bowl, combine all of the salad ingredients. Toss until fully coated
in the juice and oil.
7 Serve bowls of stew with salad on the side.
 DINNER

Mushroom Meatballs with Kale

PREP TIME: 30 MIN
COOK TIME: 30 MIN
SERVINGS: 4

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

Meatballs Sauce
1-1/2 lb ground beef 1 (28-oz) can diced tomatoes
1 large egg 1/2 tsp dried basil
12 oz white button mushrooms, diced 1/2 tsp dried oregano
1/2 medium-size yellow onion, diced 1/2 tsp garlic powder
2 cloves garlic, minced 1/2 tsp onion powder
1 TBSP tomato paste 1/2 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano Kale
1/2 tsp garlic powder 1 TBSP coconut oil
1/2 tsp onion powder 4 cups kale, thinly sliced
1/2 tsp dried parsley
1/4 tsp sea salt
the M E T H O D

1 Preheat oven to 400°F. Line a baking sheet with parchment paper.

2 Make the meatballs: In a large mixing bowl, combine all of the meatball
ingredients. Form into 12 meatballs and place, evenly spaced, on the
prepared baking sheet. Bake 25-30 minutes or until lightly browned and
cooked throughout.
3 While meatballs are cooking, make the sauce: In a
medium saucepan set over medium heat, combine the
diced tomatoes, basil, oregano, garlic powder, onion
powder, and parsley. Simmer, covered, for 20
minutes, stirring occasionally.
4 While the sauce is simmering, make the
kale: In a large skillet set over medium
heat, melt the coconut oil. Add the kale
and cook, stirring frequently, until
tender, 5-7 minutes.
5 To serve, place kale on serving
plates. Top each kale bed with 3
meatballs and a spoonful of sauce.

December/January 2019 93
DINNER

Lemon-Pepper Skillet
Chicken Thighs
PREP TIME: 30 MIN
COOK TIME: 42 MIN
SERVINGS: 4

L I S T of I N G R E D I E N T S the M E T H O D

4 TBSP fresh lemon juice, divided use 1 Preheat oven to 400°F.

3 TBSP olive oil, divided use
2 In a small bowl, combine 2 tablespoons of lemon juice, 2
1 TBSP lemon zest tablespoons of olive oil, the lemon zest, oregano, pepper, and
1 tsp dried oregano salt. Rub the paste evenly over the chicken thighs. Set aside.
1/2 tsp black pepper
3 In a medium bowl, toss the Brussels Sprouts with the
1/4 tsp sea salt
remaining 2 tablespoons of lemon juice and 1 tablespoon of
2 lb chicken thighs, olive oil. Set aside.
skin-on, de-boned
1 lb Brussels sprouts, trimmed, 4 Heat a large skillet over medium-high heat. Add the chicken,
skin-side down, and let cook, untouched, until golden brown,
halved
5-7 minutes. Flip the chicken and remove the pan from the heat.
5 Add the brussels sprouts to the skillet, placing them around
the chicken thighs. Place skillet in the oven and roast for 35
minutes, stirring the sprouts every 15 minutes or so during
cooking, or until the chicken is cooked throughout. Serve.

94 December/January 2019
 DINNER

Crockpot Brisket
with Tangy Peach Sauce
PREP TIME: 20 MIN
COOK TIME: 8-10 HOURS
SERVINGS: 4-6

L I S T of I N G R E D I E N T S the M E T H O D

1 tsp ground cumin 1 In a small bowl, combine the cumin, paprika, chili
2 tsp paprika powder, cinnamon, and salt.
1 tsp chili powder
2 In a large bowl, toss the brisket cubes and the
1 tsp ground cinnamon seasonings together until the meat is evenly coated.
1 tsp sea salt
3 Place the onion, peaches, and garlic evenly on
2.5-3 lb brisket, cut into 3-inch cubes
the bottom of your slow cooker. Add the seasoned
1 medium-size yellow onion, sliced
brisket, then pour the cider over the top. Cover with
2 large peaches, pitted and sliced the lid and cook on low for 8-10 hours, until the brisket
4 cloves garlic, minced is fall-apart tender.
2 cups gluten-free hard cider of choice
4 Remove the brisket to a platter and cover to keep
(or apple cider)
warm. With an immersion blender, purée the liquid in
the slow cooker until smooth. (Or place in your blender
to purée. Be careful when blending hot liquids.)
5 Slice the brisket against the grain and serve with
sauce poured over the top.
DINNER

Pork Belly with Fennel,

Roasted Butternut Squash,
& Gingered Kale
PREP TIME: 25 MIN
COOK TIME: 55 MIN
SERVINGS: 2

L I S T of I N G R E D I E N T S the M E T H O D

1 small butternut squash,
peeled, seeded, and cubed
Pinch ground allspice
10 oz pork belly, sliced
1 tsp fennel seeds
Sea salt and black pepper,
to taste
2 TBSP coconut oil
6 oz kale, shredded
1 (1-inch) piece fresh ginger, peeled and grated
1 Preheat oven to 350°F. Line a baking sheet with
parchment paper.
2 In a large bowl, toss together the squash and allspice.
Spread in an even layer on the prepared baking sheet.
3 Add the pork belly slices on top of the squash, then
sprinkle the pork with the fennel seeds. Sprinkle everything
with salt and pepper, then roast for 50-55 minutes, or until
squash is tender and caramelized, and the pork is cooked
throughout. Remove pan from oven.
4 Melt the coconut oil in a large skillet set over medium
heat. Add the kale and ginger and sauté until tender, 7-9
minutes. Divide kale between 2 serving bowls.
5 Cut pork into bite-size pieces. Place on top of the
kale, along with some of the butternut squash. Season
with additional salt and pepper, and serve.

96 December/January 2019
 DESSERT

Spiced Apple Bread

PREP TIME: 20 MIN
COOK TIME: 40 MIN
SERVINGS: 8 SLICES

L I S T of I N G R E D I E N T S the M E T H O D

 J\W  VJVU\[ÅV\Y
J 1 Preheat oven to 350°F. Lightly grease a standard-size loaf
 J\W [HWPVJHZ[HYJOÅV\Y (or similar volume) pan.
1 TBSP arrowroot starch 2 0UHSHYNLIV^SJVTIPUL[OLJVJVU\[ÅV\Y[HWPVJHZ[HYJO
2 tsp ground cinnamon arrowroot starch, cinnamon, nutmeg, ginger, baking powder,
1/4 tsp ground nutmeg and a pinch of sea salt.
1/4 tsp ground ginger 3 In a medium bowl, whisk together the eggs, coconut
1 tsp baking powder milk, vanilla, maple syrup, and avocado oil. Add to the dry
Pinch sea salt ingredients and mix until fully combined. Fold in the apples.
3 large eggs Pour batter into the prepared loaf pan. Bake for 40 minutes,
1/4 cup full-fat coconut milk or until loaf is golden brown and a toothpick inserted into
1 tsp pure vanilla extract the center comes out clean. Cool for 15 minutes in the pan,
1/2 cup pure maple syrup and then remove loaf from the pan to a cooling rack to cool
2 TBSP avocado oil completely before slicing and serving.
2 apples, peeled, cored, and diced
DESSERT

Pumpkin-Banana Cookies
PREP TIME: 15 MIN
COOK TIME: 15 MIN
SERVINGS: 9 COOKIES

L I S T of I N G R E D I E N T S the M E T H O D

1/2 (very ripe) banana,mashed 1 Preheat oven to 350°F. Line a baking sheet with
3 TBSP pumpkin purée parchment paper.
1 large egg
2 In a large bowl, stir together the banana, pumpkin,
2 TBSP coconut oil, melted egg, coconut oil, vanilla, and coconut sugar.
1 tsp pure vanilla extract
3 0UHZTHSSIV^S^OPZR[VNL[OLY[OLJVJVU\[ÅV\Y
1/2 cup coconut sugar
tapioca starch, cinnamon, ginger, nutmeg, baking
 J\W JVJVU\[ÅV\Y
soda, and a pinch of salt. Pour into the banana
 J\W [HWPVJHZ[HYJOÅV\Y mixture and stir until fully combined. Form dough
1/2 tsp ground cinnamon into 9 cookies and place, evenly spaced, on the
1/4 tsp ground ginger prepared baking sheet. Flatten cookies slightly with
1/4 tsp ground nutmeg the palm of your hand. Bake 15 minutes or until
1/4 tsp baking soda edges are golden brown. Cool completely. Enjoy!
Pinch sea salt
 DESSERT

Warm Apple Crisp

PREP TIME: 5 MIN
COOK TIME: 25 MIN
SERVINGS: 6-8

L I S T of I N G R E D I E N T S the M E T H O D

Filling 1 Preheat oven to 350°F. Lightly grease a 9-by-13-inch

8 cups apples, peeled, cored, glass baking dish.
and chopped 2 In a large bowl, combine the apples, coconut milk,
1/3 cup full-fat coconut milk and cinnamon. Spread in an even layer in the prepared
1 TBSP ground cinnamon baking dish.

Topping
 J\W STVUKÅV\Y
H walnuts, pecans, cinnamon, a pinch of salt,
1/2 cup raw walnuts, chopped
1/2 cup raw pecans, chopped
2 tsp ground cinnamon
Sea salt, to taste
5 drops monk fruit sweetener
1/3 cup ghee, melted
3 0UHTLKP\TIV^SJVTIPUL[OLHSTVUKÅV\Y
monk fruit, and ghee. Stir until crumbly.
Sprinkle topping over the apples.
Bake until apples are soft, juices
are bubbly, and the topping
is golden brown,
20-25 minutes.
Serve.

December/January 2019 99
 Average Joe Paleo
By Tyler Miles
BACK IN THE DAY, I WAS QUITE THE RUNNER.
Keep in mind here, folks, that this is
all relative. By “quite the runner,” what I
really mean is that I ran a lot. I wasn’t all
that good, I didn’t win any races, there
are no medals or trophies adorning my
walls. My concept of itness was simply
limited to the idea that the further you
ran, the greater shape you were in.
his way of thinking was in no small
part derived from my wrestling days,
when I was routinely beaten down by
our four-mile pre-practice “warm-up”
runs around the snow-covered track of
Newtown High School.
We grew more civilized as time went
on, moving the warm-up from the
snowy outdoors into our high school
gymnasium, where we ran that same
four miles, this time around the tight
conines of a basketball court during
girls’ varsity practice.
his situation was so much worse
than running around the track in the
snow. Not only was the monotony of
running circles around the basketball
court brutal, but the pressure to not be
the slowest guy in front of all the cute
girls was equally intense.
So, anyway, when I irst started getting
back into itness after graduating college,
I did the only thing I knew how to do: I
laced up my sneakers and went for a run.
At the time, I was just getting into
Brazilian Jiu-Jitsu and wasn’t doing a
whole ton of weight lifting. I weighed
only 175 pounds or so. I quickly began
to impress myself as my capacity, pace,
and distances increased.
I had always identiied with being
a crappy runner, but now, without the
pressure of the girls’ basketball team
watching me throw up my lunch as I
staggered around the sidelines of our high
school basketball court during the 150th
lap, I realized I wasn’t so bad after all.
Slowly but surely, still fueled by the
thinking that further was better, I started
increasing my running distance and
volume, eventually working up to some
solid 10- to 15-mile runs around town.
Right as I got to the point where the
next logical step was signing up for
100 December/January 2019
a marathon, I found CrossFit. I was
hooked. I traded my running kicks
for weightlifting shoes (and Vibram
FiveFingers, but the weightlifting shoe
holds up better in this context) and
didn’t engage in many endurance-based
itness pursuits for a long, long time.
Until recently.
You see, I’ve been listening to a lot of
podcasts lately where the topic du jour
continues to revolve around running . . .
and not just any kind of running, but
ultra-marathons.
I’m not quite sure what this says about
me, but hearing accounts of people
running races of 50, 100, even 200 miles
gets me ired up. he idea that a person
can run those kinds of distances blows my
mind, and I can’t help but feel tempted to
try one out and see what I’m capable of.
his burning desire was also coupled
with a degree of arrogance. You see,
back when I was 23, weighed 175
pounds, and was completing 10-mile
runs on the regular, I developed the
belief that, given a moderate pace, I
could run indefinitely.
While misinformed and foolish, there
was a modicum of truth to that line of
thinking. A fast pace could certainly
burn me out, but I recall no limiting
factors beyond aerobic and/or anaerobic
capacity. No leg stifness, foot or hip
issues, blisters . . . nothing.
Fast-forward 10 years, and after listening
to all this talk of ultra-marathons, my irst
thought was: I could totally do that. his line
of thinking wasn’t even contingent upon
preconditions of gradually intensifying
training volume or getting my weight
down . . . I believed I could simply lace
up my sneakers and go for a long-distance
run at the drop of a hat, no problem.
So I signed up for a 10k up
Killington Mountain in Vermont.
For my irst training run, I decided to
do an “easy” ive miles. I say easy because,
hell, my Fran WOD time was pretty
solid, I’d been knocking out some strong
2,000-meter rows, and, even on the longer
met-cons like Cindy or the dreaded Murph,
I was performing better than ever. So, in my
mind, a ive-mile run should be a joke.
About halfway through the run,
though, things started blowing up on
me. First and foremost, I felt heavy. Back
in my running days, I always felt light
on my feet—like I was gliding down the
sidewalk with the elegance and grace of a
dancer. I’m sure onlookers saw an entirely
diferent picture, but that’s how I felt. his
time, though, with an extra 20 pounds of
bodyweight, things were feeling entirely
diferent after just three short miles.
My calves were killing me. It’s never
a good sign when your muscles are sore
DURING the workout. So much for
the delayed part of Delayed Onset
Muscle Soreness!
As I hobbled up the driveway, wrapping
up a pitiful display of endurance, my left
foot was blistered, my hamstrings and hips
were tight. I was a hot mess.
Wow. hat was not the “distance
running” I left behind a decade ago.
Sitting in my garage, unlacing my
minimalist shoes, covered in sweat, I
couldn’t help but choke down a big slice
of humble pie. Whatever capacity I may
have thought I had was GONE. I had a
lot of work to do, and the idea of simply
lacing up the shoes and knocking out this
10k, let alone a half, full or (ha!) ultra-
marathon, was, in fact, going to require
some real training.
While my cardio was totally ine, what
I never accounted for was the impact and
strain on my legs and feet. Perhaps it was
the added body weight, perhaps it was the
fact that I hadn’t done a longer run in quite
some time—but I’m not in the kind of
running shape I thought I was.
So let this be a lesson to all my fans
out there who used to do a bunch of
distance running, then stopped because
of something like CrossFit, and then
started getting the ire back after
listening to a bunch of podcasts about
ultra-marathons: Running is hard.
But you can do it. Sign yourself up
for some local races, lace up your shoes,
and start training. Just know what you’re
getting yourself into, and don’t say I
didn’t warn you.
Tyler
 IN EACH ISSUE OF THE MAGAZINE, MELISSA AND STEPH BRING YOU THE STORY OF A TRADITIONAL
RECIPE AND ADAPT IT TO FIT INTO A HEALTHIER PALEO LIFESTYLE. THIS TIME, THEY EXPLORE THE
DELICIOUS CONTRADICTIONS OF HANUKKAH POTATO LATKES.

IN HONOR OF
By Melissa Joulwan

ow did a fritter—made from a root vegetable originally found in South Rich in

America—become the centerpiece of the Hanukkah table in the United starch
States? he answer involves a conquistador, a French scientist, a miraculous as well as
lamp oil, Catherine the Great, and a beheading. hat is a lot of drama for a humble vitamin B6,
potato pancake. Let’s dig in! potassium,
Because freshly fried potato latkes are a traditional part of the Hanukkah copper, vitamin
celebration, we’ll start with a greatly simpliied summary of the Hanukkah C, manganese, and
story: In 168 b.c., a Jewish temple was besieged by Syrian Greeks and dedicated antioxidants, potatoes nourished and
to the worship of Zeus. he Jews rose up and eventually regained control of the fortiied the Jewish population of
temple. hey wanted to rededicate it to God by lighting a menorah, but found Eastern Europe. Potato latkes, fried
they had only enough oil to last one day. To their surprise and delight, the oil in in oil, became a cornerstone of the
the menorah burned for eight days. To commemorate this miracle, Hanukkah is Hanukkah table. By the end of the
celebrated by lighting the candles in a menorah every day for eight days, and by nineteenth century, immigrants had
eating fried foods—like potato latkes. brought latkes to the United States, and
Now, let’s get to the beheading! According to the Book of Judith—included in 1889, Aunt Babette’s Cookbook: Foreign
in some versions of the Bible—our heroine seduced an invading general named and Domestic Recipes for the Household
Holofernes with an irresistible bufet of wine and fried pancakes. As he drifted became one of the irst cookbooks to
into a stupor, she lopped of his head with a sword and carried it away to terrify feature a recipe for potato latkes.
his troops. he Hebrews were triumphant, and Judith’s pancakes went down in You don’t have to celebrate Hanukkah
history. According to the story, though, her fritters were made of cheese, so when to enjoy these irresistibly crisp potato
did potatoes enter the picture? fritters. hey’re a delicious side dish
In the sixteenth century, Spanish conquistador Gonzalo Jiménez de Quesada for roasted meats or burgers and taste
arrived in what is now Columbia, expecting to ind gold. Instead, he discovered great plain or with a topping of not-too-
potatoes and brought them back to Europe. But the irst potatoes planted in sweet apple sauce. Traditional potato
European soil were a bitter, watery failure latkes follow a very simple formula:
until they became a lifeline for a shredded potatoes, onion, egg,
French scientist named Antoine- and a binder like lour or
Augustin Parmentier. Locked matzo crumbs, all fried
up in a Bavarian prison camp, in oil until they’re crisp.
Parmentier survived by eating For our version, we’ve
potatoes. Upon his release, he replaced the deep-fryer
became a potato promoter—and with a blast of heat
thus the tubers became popular in the oven, and the
in France. matzo with potato
By the late eighteenth century, starch—so the latkes
to stave of famine brought on by are still very crisp, but
repeated crop failures, Catherine they’re Paleo-friendly
the Great of Russia ordered the and easier to prepare.
planting of potatoes, and they became
a staple food across Eastern Europe.

102 December/January 2019

OVEN - FRIED latkes C A R A M E L- A P P L E
SERVINGS: 2-4
PREP: 20 MIN
applesauce
L I S T of I N G R E D I E N T S COOK: 25 MIN

L I S T of I N G R E D I E N T S MAKES ABOUT
1/4 cup fat of choice: duck fat, 5 CUPS
pastured lard, or coconut oil PREP: 10 MIN
1 lb Russet potatoes, cut lengthwise into quarters 3 TBSP ghee COOK: 1 HOUR

1 large (8-oz) onion, peeled and cut into quarters 3 lb apples (any and all varieties)
2 large eggs 3/4 tsp pure vanilla extract
1/2 cup potato starch 1/2 tsp sea salt
1 tsp sea salt 1 whole cinnamon stick
1/4 tsp black pepper, freshly ground
the M E T H O D
the M E T H O D
1 Place a large soup pot over medium-high heat and add the
ghee. While it melts, peel, core, and slice the apples, about
1 Preheat the oven to 425ºF. Line two large baking sheets 1/4-inch thick. You don’t want them too thin.
with parchment paper. Melt your fat of choice in a small
saucepan over medium heat, then use a brush to lightly 2 Place the apples in the pot and add the vanilla, salt, and
coat the parchment paper with it. Set the baking sheets cinnamon stick. Stir to coat the apples in the melted ghee,
and remaining melted fat aside. reduce the heat to low, and cook another 40-60 minutes,
stirring every 10-15 minutes. If it’s too dry at any point, add 1
2 Grate the potatoes and onion using a food processor tablespoon water (or more ghee, if you want to be indulgent).
Ä[[LK^P[OHJVHYZLNYH[PUNKPZJ;YHUZMLY[OL]LNNPLZ[VH Keep cooking until the apples are very soft and you like the
clean dish towel and squeeze, wringing out as much of the ^H`P[[HZ[LZ0[ZOV\SKILÄUPZOLKPUTPU\[LZ3L[P[JVVS
liquid as possible.Then quickly transfer the mixture to a large slightly, then transfer it to an airtight container. Store in the
bowl and add the eggs, potato starch, salt, and pepper to fridge for up to three weeks.
the bowl; mix well.
3 Use a tablespoon measure to scoop out heaping
tablespoons of batter. Drop the batter onto the parchment
WHWLYHUK\ZLHZWH[\SH[VNLU[S`ÅH[[LUP[PU[VHKPZJ
Repeat until you've used all the batter, then brush the tops
of the latkes with some of the melted fat.
4 Bake the latkes until crispy and brown on top, about
TPU\[LZ[OLUÅPWHUKIHRLHUV[OLYTPU\[LZ
Serve the latkes warm with a dab of caramel-apple
applesauce on top.

PHOTO: STEPH GAUDREAU

December/January 2019 103

 MOVEMENT
Moving with
Animal
Intensity:
A Guide to
INTERVAL
TRAINING
By Darryl Edwards
Everything we do is based
on intervals: changes of tempo,
speed, and intensity.
Watch children at play. It’s rare
that they do the same movement
continuously—that would be
boring. What usually happens
is that they work in bursts of
super-charged activity, then
walk around to recover, then play
at diferent levels of intensity
doing something else. Take an
activity as straightforward as a
game of tag. All energy systems
are involved: high-speed sprints,
deceleration, pivoting, periods of
recovery, slow running, agility,
balance, and coordination. his
game isn't steady-state, with you
merely running in a straight line,
but is instead a burst of explosive
activity. In high-intensity interval
training, you have to give it all
you’ve got! It’s challenging, but it
ofers a signiicant itness beneit
based on the time investment
involved. Athletes frequently use
HIIT to save time.
104 December/January 2019
It’s no wonder that scientists have
identiied training in this fashion as
the best way to boost metabolism
and burn fat. here’s a signiicant
amount of evidence that short bursts
of high-intensity anaerobic training
like sprinting are more efective for
fat loss than continuous, low-intensity
aerobic exercise like jogging. HIIT
improves itness, boosts metabolism,
builds muscle, and improves insulin
sensitivity. his is true even though
overall total calories burned may be
higher in the aerobic exercise, and
exercise time may be signiicantly
lower for the anaerobic exercise.1
he human body should be able
to switch between fast, powerful
movement and slow, controlled
movement. Rapid movements are
required to adequately stress the
nervous system, while slow and
isometric movement patterns support
the muscle and soft-tissue structures.
his variety mimics real-life physical
demands, and is also beneicial for
sports-speciic training for activities
such as rugby, football, and mixed
martial arts. Every move we need to
cover in our mimicking of animal
moves is a full-body exercise, and
you should focus on movement, not
muscles. hrough movements we
learned as children, we can help our
bodies improve in lexibility and
recovery time, prevent injury, increase
stamina and strength, and even combat
the efects of aging.
Let’s turn up the intensity and work,
utilising intervals based upon animal
moves. In the following protocol, we’ll
perform each exercise with maximum
efort followed by a rest period, and
we’ll repeat this cycle for eight rounds.
his interval pattern is based on the
Tabata Protocol. Japanese scientist
Dr. Izumi Tabata developed Tabata
training as a popular form of HIIT in
1996. He concluded that high-intensity
interval training had more impact on
the aerobic and anaerobic systems than
moderate-intensity training alone.2
You should be aiming to work at
90 percent of your full efort; if you
feel that you could do more during
the work periods, you aren’t pushing
yourself hard enough.
Of course, we cannot train HIIT
too frequently; doing so would lead to
burnout. Aim to perform this workout
two to three times a week, leaving
a day’s rest between each session to
provide the health-and-itness beneits
while reducing the risk of overtraining.

Bear Crawl
1 Begin in a crouched
position on all fours.
2 Start crawling forward
on your hands and the balls
of your feet.
3 Crawl using opposite
hand and foot, and keep
contact with the ground
as brief as possible.
4 Avoid crawling on your
knees, to ensure that the
move is more demanding
for your core.
5 Repeat for time.
THE WORKOUT
Beginners: (10 seconds
exercise, 30 seconds rest) x 8
Intermediate: (15 seconds
exercise, 20 seconds rest) x 8
Advanced: (20 seconds
exercise, 10 seconds rest) x 8
Repeat each exercise eight times,
then rest 60 seconds before
moving on to the next exercise.
Frog Jump
1 Squat down with your arms
between your legs.
2 Explode into the air and throw
your hands up, jumping as high
and as far forward as you can.
3 Land quietly and softly on
your feet with control.
4 Repeat for time.

You should be aiming to work at 90% of

your full efort; if you feel that you could
do more during the work periods, you
aren’t pushing yourself hard enough.

Sprint-in-Place
1 Stand tall, feet shoulder-width apart.
2 Drive your right knee to your chest
as your left arm swings forward.
3 As your right leg lowers, drive
forward with your left knee and right
arm.
4 Repeat, keeping your core engaged,
and moving opposite arms and legs.
5 Repeat for time.

Subscribe at: PaleoMagazine.com December/January 2019 105

 MOVEMENT (continued)

Dragonfly Skim
1 Start at the top of a press-up/
push-up position with hands and
feet together.
2 Keeping the midsection tight,
move the right hand and right foot
away from the midline of the body
and place both on the ground at the
same time.
3 hen follow with the left hand
and left foot, so your feet are
touching each other again.
4 Reverse the movement pattern
by starting with the left hand and
left foot and following with the
right hand and right foot moving
back towards the left.
5 Repeat for time.

Crab Kick
1 Start in the crab position.
2 Bend your elbows and
lower your hips slightly.
3 Keep your midsection tight
as you kick your right leg out
in front of you.
4 Swap your right leg out
dynamically with your left leg.
5 Repeat for time.

For more animal-inspired workouts,

check out Darryl’s book, (UPTHS4V]LZ
see article page
references 116

106 December/January 2019

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By Emily Schromm
Listen to your body and strength training are not new concepts around What if we could
here: we all know the beneits, the perks, and the lessons that come
from each one. But listening to your body while strength training
might seem like a less familiar concept.
find a radical
On one hand, you may never strength train. You may have injuries, certain
limitations, or just simple preconceptions that prevent you from strength
strength-training
training in the irst place.
At the other extreme, an intense, competitive strength-training environment
happy place that
can sometimes lead to injury or burnout.
But why should we be limited to extremes? What if we could ind a radical
all levels, all ages,
strength-training happy place that all levels, all ages, and all people could,
even should, incorporate into their workout routine? and all people
I’ve found that radical happy place for myself, and I’d like to share it by
addressing the strength-training fundamentals that every human should be could, even should,
doing, and also how to simultaneously listen to your body so you don’t
sacriice momentum or results. incorporate into
their workout
routine?
THE MOVEMENTS

he squat, the deadlift, an upper

body press, and an upper body pull—
I aim to incorporate these four moves
in some combination into my program
no less than three times a week, and I
recommend that everyone who is able
do the same. Ideally, I strength train
four days a week, each day focusing on
just one of the moves (I call this my
“lift of the day”).
hese movements don’t need to
utilize the barbell—they can instead
be done with kettlebells, dumbbells,
or a weighted backpack like the
EmPack—but they do need to
challenge the body by incorporating
a variety of rep schemes.
If I am following a program focused
on building strength, I generally
work with sets of three reps, ive
reps, and eight reps. When you see a
low rep scheme like this, you should
automatically think heavy.
Heavy-weight, low-rep sets often
require a spotter and a little coaching to
In addition to the deadlift, an upper body press, and an upper body pull, make sure you execute the move safely.
squats should be a key component of your weekly strength-training routine.

Subscribe at: PaleoMagazine.com December/January 2019 109

 MOVEMENT (continued)
HOW TO TRAIN INTUITIVEY
Once I complete my lift of the day,
I pat myself on the back and decide
whether I feel like doing more. here
are days that the one lift is all I have in
me and I walk away feeling completely
satisied because I know the most
important part was done.
But when my adrenals are feeling
good, my energy levels are high, and
I’m ready to put in more work, I base
the rest of my routine on one of three
questions:
[ 1 ] Do I want to do some cardio?
[ 2 ] Do I want to build muscle?
[ 3 ] Do I want to be an athlete today?
I used to try to do all three in one
workout, but I’ve learned that, for my
body, less is actually more when I have a
lot on my plate. Pick your path, 1, 2 or 3,
and follow the corresponding method.
Aim to deadlift at least once per week.
I have followed this type of intuitive
program for over a year and have stayed
consistent despite all the crazy ebbs
and lows of life. his individualistic
approach will help you be jacked and
strong while staying injury-free and
adrenal-happy, all in under an hour
per session.
110 December/January 2019
70*2,+67;065
*(9+068<,,5&
Perfect. If you feel like sweating it
out, focus on body parts similar to
what you just worked during your
lift of the day and pick three to four
moves to cycle through with little
to no rest for 10 to 20 minutes.
For example, if you started your -,,305.302 ,67 ;065
workout with bench presses, then ),*(<:,@6<>(5;
combining planks, overhead sit-ups, ;/6:,. (05A&
and burpees will keep your chest If you are looking to build
and shoulders burning and get your muscle, or maybe your energy
heart pumping. is a little lower than normal
or you are short on sleep, start
thinking like a meathead.
Tricep extensions, bicep curls,
05;/,466+;6;9@-<5;/05.:&
lat pull-downs, hamstring
Enter my favorite option: train like
curls, hip extensions, and leg
an athlete. Handstands, Olympic
press are all on the table.
lifting, and picking random heavy
objects of the loor and carrying
them all count as training like an
athlete and can make your routine
a ton more fun.
Incorporate an upper-body pull,
like pull-ups, chin-ups, or these
tricep pull-downs, into your
routine each week.
 MOVEMENT

DYNAMIC YOGA POSES FOR

5 INCREASED CORE STRENGTH
& SPINAL MOBILITY

by Bizzie Gold SPINAL FLEXION WITH SOLAR PLEXUS ACTIVATION

Dynamic yoga poses help increase A From kneeling position with feet B Upon next inhale, draw belly
the strength of the inner and outer relaxed and knees irmly together, button back toward spine engaging
units of the core while enhancing inhale as you engage the pelvic loor your deep core stabilizers and round
spinal mobility. Unlike static yoga and draw the belly button toward the deeply through the low back with
poses, dynamic movements challenge spine. Bring arms up overhead and control. Arms sweep forward with
the body through multiple planes slowly draw the elbows down to a hands engaged tightly in a ist toward
of motion and force the body to 90-degree angle with trapezius and one another with approximately 2 to 3
simultaneously activate the deep rhomboids engaged. Slowly press the inches of space in between the hands
abdominal stabilizers and the prime heart forward while lifting through and forearms parallel to the loor.
muscles executing the movement. the crown to push the spine into a Return to position A on next exhale.
hese ive dynamic movements highly engaged deep backwards arch
will target the muscles of the torso in as you exhale.
pairs: multifidus, the deepest posterior
spinal stabilizer, and its outer-unit
pair, the erector spinae; transversus
abdominis, the deepest anterior core
stabilizer, and its outer-unit pair,
the rectus abdominis; and both the
internal obliques and intercostals with
their outer-unit pairs, the external
obliques and serratus anteriors,
respectively. Each movement begins
with conscious breath and deep
abdominal contraction before adding
dynamic movement with slow, intense
contraction of the muscle applied.

112 December/January 2019

WIDE DOWN-DOG PUSH-UP
TO CROSS FOOT GRAB
A From Wide Downward Dog
position, slowly draw the elbows
out to 90 degrees as you lower the
crown of your head toward the loor
on the inhale.
B As you exhale, press of the
ingertips and draw the right hand
underneath the body to reach for the
outside of the opposite foot. On next
inhale, return to position A and switch
sides during subsequent B movement.

STRADDLE FORWARD FOLD BACK EXTENSION WITH ARMS OVERHEAD

A to B From Straddle Forward Fold,
draw the crown of the head toward
the loor with a long spine. Reach for
and hold your opposite elbow as you
begin to shift your torso towards the
right foot. Slowly engage each section
of the core, being conscious not to use
momentum. As your forearms move to
a loor-parallel position over the right
foot, lift left elbow toward the ceiling
and open the chest with abdomen in a
closed position to arrive in position B.
B to C From position B, slowly draw
the left elbow toward the left foot until
forearms become parallel with the left
foot. Carefully, contract the abdomen
in vertical sections with control as you
bring yourself back to start position.
Repeat moving the opposite direction
on next set.

Subscribe at: PaleoMagOnline.com

Subscribe at: PaleoMagazine.com December/January 2019 113
 MOVEMENT (continued)

HALF-MOON TO
MIDLINE KNEE PULL
A Begin in Half-Moon position
with left foot grounded and right leg
extended and hip facing forward. Left
ingertips graze the loor for balance.
B Bend into the left leg, slowly
lowering down about 4 inches as you
bend the right leg, drawing the knee
toward your midline. As you draw the
knee in, carefully engage the inner
and outer unit of the core, coming into
a deeply engaged, rounded position.
Hold with engagement for 2 to 3
breaths before slowly returning to start
position in Half-Moon. Repeat on
other side.

STANDING INNER-UNIT
CORE ROTATION
Start with feet hip-width apart, all
four corners of the feet grounded.
Inhale as you engage the pelvic loor
muscles, creating a lifting sensation
up to the crown of the head. With tall
spine, reach the arms up overhead to
clasp opposite elbows.
A to B Without using momentum,
slowly engage the vertical quadrants
of the abdomen one at a time to draw
the sternum to the left. Hold for 3 to
4 breaths before taking the sternum
to the right by activating one vertical
quadrant of the abdomen at a time.
B to C When you arrive in position
B, to the right, slowly begin to draw
the right internal oblique in toward
the midline. he upper body begins to
move toward the ground in a controlled
quarter turn with belly button tightly
engaged to the spine. Hold for 3 to 4
breaths with engagement before you
slowly return to position A and repeat
the bend on the opposite side. Return
to center.

114 December/January 2019

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HARMONY Available everywhere books are sold
BOOKS
Issue Article References
Herbs for Thriving
By Rebecca Andrews, pp 16-17
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Intentional Work: What I Learned from
a 21-Day Digital Detox
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Is It Time for You to Eat More Carbs?
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Honor Who You Were
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 5 Types of Food
Source Collagen TYPE I, II, III,Vand X

SKIN JOINTS

WHY IS COLLAGEN IMPORTANT?

Collagen is one of the reasons our bodies
don’t fall apart. Collagen literally functions
to hold you together.
But what is collagen? Collagen is a protein
made up of building blocks called amino
acids and is so important that it makes
up approximately 30 percent of all the
proteins in the body.
The truth is that collagen is literally
everywhere in the body, and when
there’s enough collagen in the body, DR.JOSHAXE,Founder
then we can “keep ourselves together”
and humming along.
WHY MULTI COLLAGEN
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Protein can be added to a wide variety of healthy foods
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Include 2 Tablespoons in your morning smoothie.

Add to baking dishes, muffins, bars or pancakes to increase
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Replace unhealthy protein powder with this.
Create a chia coconut collagen pudding.
Take several Tablespoons of collagen pre- and post-workout.

†
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.