Robb Wolf - Paleo Magazine

Intermittent Fasting
The importance of not eating
Paleo New Year
Start your year off right
“Safe Starches”
Rice is nice?
The Food
Curry Crab Dip
Cantonese Wraps
Pork Tenderloin
Coconut Bark
Feb/Mar 2012
paleomagonline.com $5.99
Robb Wolf
Q&A with the
Paleo movement’s Big Daddy

Header Info

Header Info

40
Contents
MOVEMENT
62 We Are Three-Dimensional
By Clifton Harski
In this issue’s MovNat Combo, Clifton teaches the
importance of three-dimensional movement.
NUTRITION
24 A Paleo New Year
By Diana Rodgers
Use these tips and suggestions to get started
living the Paleo lifestyle!
50 Paleo and “Safe” Starches
By Diane Sanfilippo
Diane breaks down the conversation within the
Paleo community regarding “safe” starches.
ON THE COVER
• Robb Wolf at his gym, NorCal Strength &
Conditioning in Chico, CA.
Photo: Moita Lindgren @ Ten Toes Photography
4 Paleo Magazine Feb/Mar 2012
20
LEARN
20 Interview With Robb Wolf
By Cain Credicott
Get inside the vast, nerdy brain of the Paleo
movement’s most famous advocate.
28 Cooking Grass-Fed Meat
By Mike Peterson
We clear up the misconception that grass-fed
meats are tough and chewy.
31 Tanning Beds
By Karen Phelps
Take a look at the risks and potential benefits of
tanning beds.
40 Intermittent Fasting
By David Csonka
The health benefits of purposefully skipping a
meal here and there.
59 Fermentation 101
By Lisa Herndon
Including fermented veggies in your diet is a tasty
way to keep yourself healthy.
34

THE FOOD
52 Curry Crab Dip Bill & Hayley from primal-palate.com
The perfect Paleo party appetizer. Enjoy this simple dish
with friends & family at your next gathering.
53 Cantonese Lettuce Wraps Julie & Charles Mayfield
Quick and tasty, these are perfect for the Chinese New
Year!
54 Oyster Sauce Julie & Charles from Paleo Comfort Foods
Quick, easy sauce with no added sugar, cornstarch or
MSG.
55 Chocolate & Raspberry Pot de Creme Bill & Hayley
The perfect sweet indulgence to enjoy with your loved one
on Valentine’s Day or any romantic evening.
56 Pork Tenderloin The Paleo Magazine Kitchen
Incredibly fast and easy. This tenderloin is great
re-heated, if there’s any left.
57 Pink Coconut Bark The Paleo Magazine Kitchen
This staff favorite is subtly sweet and just right for
Valentine’s Day.
56
contents
COLUMNS
18 The Exuberant Animal
34 Paleo Kids
37 Paleo RD
45 From the Doc
47
IN EVERY ISSUE
9
10
15
17
28
Paleo Body
65 Average Joe Paleo
Editor’s Note
Short Plate
Research Roundup
Reviews
26 In Season
Paleo Magazine Feb/Mar 2012 5

Follow us
@paleomagonline
Like us
/paleomag
6 Paleo Magazine Feb/Mar 2012
Paleo Magazine, LLC
Publisher
Executive Editor
Cain Credicott
Creative Director/Photographer
Tammy Credicott
Graphic Designer
Cain Credicott
Advertising
Katrina Barrilleaux
Research Proofreader
Amy Kubal, RD
Contributing Photographers
Bill Staley
Moita Lindgren
Contributing Writers
Find more info on our contributors at
www.paleomagonline.com/contributors.html
Peggy Emch
Paleo Kids
Clifton Harski
MovNat
Jason Kremer, DC, CCSP, CSCS
Ask the Doc
Amy Kubal, RD
Q&A with the Paleo RD
Tyler Miles
Average Joe Paleo
Liz Wolfe
Paleo Body
Frank Forencich
Exuberant Animal
Paleo Magazine, LLC
PO Box 2066
Bend, OR 97709
(541) 350-6088
www.paleomagonline.com
Paleo magazine is published bi-monthly by Paleo Magazine, LLC and may not
be reproduced without express written permission, all rights reserved. No liability
is assumed by Paleo Magazine, LLC or The Healthy GF Life, LLC regarding
any content in this publication. It is vital that before implementing any diet or
exercise routines, you first consult with a qualified health care provider.
Paleo magazine and The Healthy GF Life, LLC are not responsible for
advertiser claims. We reserve the right to refuse advertising without
explanation.

David Csonka is a blogger and
natural health enthusiast living in
Denver, Colorado. His blog,
NaturallyEngineered.com, covers
topics ranging from evolutionary
diets to barefoot running and natural
movement. His interests include
exercising outdoors, hiking and
exploring.
Karen Phelps finds inspiration
in all the ways ancestral nutrition
and movement inform her life, in
both obvious and subtle ways.
After watching her own health and
wellbeing transform, she couldn’t
keep it to herself and started
blogging about it at
www.PaleoPeriodical.com.
Jason Glaspey is co-owner
of PaleoPlan.com, a site aimed
at making Paleo a bit easier to
follow. He’s an avid cyclist, downhill
mountain biker and snowboarder.
When not in front of a computer,
Jason is most likely planning his next
trip to Whistler.
Diana Rodgers, NTP is the owner
of Radiance Nutritional Therapy
and lives with her husband and two
children at Green Meadows Farm,
a CSA north of Boston where they
raise organic vegetables, pasture
raised chickens, pigs and sheep.
She’s a crossfitter and author of “The
Cultivator” the farm’s CSA newsletter.
Contributors
Mike Peterson is a chef, who
raises grass fed-to-finish beef and
lamb, as well as pastured pork and
soy-free eggs at a farm in Virginia.
Being a consumer and having
worked in restaurants and the farm,
he has a unique understanding of the
growing connection between direct
marketing farms and consumers.
Diane Sanfilippo runs the popular
site, BalancedBites.com and is a
Holistic Nutritionist specializing
in Paleo nutrition, blood sugar
regulation, food allergies/intolerances
and digestive health. She believes
that the only way to truly change
someone’s diet and lifestyle is to help
them to create new habits.
Paleo Magazine Feb/Mar 2012 7
Credit: MollyMPeterson.com

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

“Everyday, do something that will inch you
closer to a better tomorrow.”
Doug Firebaugh
From the Editor
Tis the time of year for New Year’s resolutions. In January, we
wake up determined to create new habits, squash old ones and
take the steps to make our lives better and to live healthier.
Magazines, books and websites are abuzz, more than happy to
help you lose weight, get in shape, figure out how to enjoy quality
time with loved ones and get organized. While most people who
make resolutions will make at least one of these three, only a very small percentage will actually still stick
with it past February.
Let’s think about the typical weight loss diet for a minute and see if it makes any sense -
1. Eat a diet of crappy, processed, nutritionally devoid foods. Get fat and unhealthy.
2. Go on a “diet”. Stop eating those foods listed in Step 1 for a short period of time. Lose weight, get
healthier.
3. Once “goal weight” is met, stop diet.
4. Go back to Step 1 and repeat. Year after year after year...
I’m confused. How is that supposed to be healthy? How is continually thinking you aren’t doing things
right and failing good for you? It’s not, yet millions of people do it each and every year.
“Insanity: doing the same thing over and over again and expecting different results.”
Albert Einstein
If you’ve found yourself making New Year’s resolutions in the past, like losing weight and getting in shape,
only to “fall off the wagon” a couple months into it, you need to try something new, something different.
And I don’t mean the newest fad diet, miracle pill or Ab-Buster-O-Matic. You need to try something
simple. Something proven. Something that’s been around for millions of years and is, simply put, already
hardwired into each and every one of us. Ladies and gentlemen, I give you Paleo.
The Paleo lifestyle is about looking to the past for ideas on how we can live a healthier life today. It’s about
changing how you look at the food you eat and the importance of play and sleep. It’s about recognizing that
the idea of a short-term “diet” is ridiculous and maybe, just maybe, the makers of the miracle pills, latest faddiet
books and Ab-o-matic 3000s don’t have your health as their number one priority.
I urge you to give Paleo a try - you have nothing to lose and everything to gain. Worst case, you can start all
over next year.
Cain
Paleo Magazine Feb/Mar 2012 9

Short Plate
In latitudes around
40 degrees north (Boston, MA),
there is insufficient UVB radiation
available for Vitamin D synthesis
from November to early March.
Ten degrees farther (Edmonton,
Canada) and it extends from
mid-October to mid-March.
According to a study at the
Intermountain Medical Center in Utah.
Patients with very low levels of
Vitamin D are
78% more likely to have a stroke
77% More likely to die
45% more likely to develop
coronary artery disease
Need to boost your
Vitamin D intake? Mushrooms
are a tasty way to add Vitamin
D to any meal. Chanterelles are
some of the best, containing
114 IU of Vitamin D per cup.
10 Paleo Magazine Feb/Mar 2012
Word on the Street
“Success is not in that scale. Success is in the
choices I make day in, day out, every day.”
Kerrie O, (www.fitviews.blogspot.com) on focusing on the positives
“Eggs & bacon, steak & bacon, chicken & bacon, bacon
wrapped shrimp, fruit & bacon”
Robb Wolf, from Twitter (@robbwolf )
in response to “What are your 5 favorite Paleo breakfasts?”
“If you have a car payment, but say you cannot afford
a gym membership, your priorities are a mess.”
Jason Seib, (@JasonSeib) on making our health a priority
“Git your ass back on the wagon, sister! Everyone falls off once
in a while - just brush yourself off and eat good food.”
Nom Nom Paleo, (@nomnompaleo) with some words
of encouragement on Twitter
“We have to align our lives in such a way as to
allow our bodies - these complex universes of
cells, processes, signals, systems - to fulfill their
duties with as little interference as possible.”
Karen Phelps, (www.paleoperiodical.com) blogging about making daily decisions
to change your life.

Carbs and Cancer
A review study in the October
2011 issue of Nutrition & Metabolism
looked at the possible beneficial effects
of a low carbohydrate diet on cancer
prevention and treatment. Recent
evidence has caused some to suggest
that reducing carbohydrate intake may
be able to suppress, or delay, the start
of cancer and/or the growth of existing
tumors might be slowed down. The
reasons for this hypothesis? Most
malignant cells depend on glucose for
energy, high insulin and IGF-1 levels
can promote tumor cell proliferation
and ketone bodies may not be usable
by tumor cells for metabolic demands.
In the course of their review,
the study’s authors did conclude
that evidence does exist showing
chronically elevated blood glucose,
insulin and IFG-1 levels can make
it easier for new tumors to grow and
that restricting carbohydrates may
be beneficial in reducing your risk of
developing cancer in the first place.
But wait. It gets even better.
Another potential benefit of a low
carbohydrate diet is the positive effect
it can have on inflammation, which
“is a well-established driver of early
tumorigenesis and accompanies most,
if not all cancers.” Fortunately for
us, by eliminating grains, the paleo
diet does a great job of reducing
inflammation. Why? According
to the researchers, “grains can
induce inflammation in susceptible
individuals due to their content
of omega-6 fatty acids, lectins and
gluten.” And while the paleo diet is
not necessarily a low carb diet, those
eating paleo tend to replace high-GI
foods with other, lower GI foods like
vegetables, thus reducing the glycemic
load, which can also have a positive
effect on cancer.
Klement, R. J., Kammerer, U. (2011). Is there a
role for carbohydrate restriction in the treatment and
prevention of cancer? Nutrition & Metabolism, 8:75.
doi:10.1186/1743-7075-8-75
Short Plate
Paleo Magazine Feb/Mar 2012 11

Short Plate
12 Paleo Magazine Feb/Mar 2012
Growing Old
When looking for seeds to plant
in your veggie garden this year,
take a look at the Seed Savers
Exchange where you can choose
from thousands of heirloom varieties.
While you’re not required to be a
member to buy from SSE, we think it’s worth it. By becoming a
member, not only are you supporting a great 501(c)3, but you’ll
also save 10% on orders. Memberships start as low as $25/yr.
www.seedsavers.org
Ancestral Momentum - Theory To Practice
The PaleoFX Ancestral Momentum - Theory to Practice
Symposium will take place in the Stark Center at the University
of Texas - Austin from March 14-17, 2012. The event is being
presented by PaleoFX Austin Partners, a group “dedicated to
educating fitness, nutrition and healthcare professionals and
laypersons on practical application of ancestral lifestyle theory.”
Like the inaugural Ancestral Health Symposium last August, this
event promises to have great information, focusing on successfully
addressing modern health challenges through the application of
ancestral based theory in practice. As of the time of putting this
issue together, they had an amazing list of confirmed speakers/
presenters; Robb Wolf, Mark Sisson, Chris Kresser L.Ac, Sarah
Fragoso, Sean Croxton, Diane Ancestral Sanfilippo, Momentum William - Theory Davis MD, To Amy Practice
Kubal RD and many others!
Tickets to PaleoFX go on sale in January and space will be
limited. For more information, or to register, visit www.paleofx.com.
Lard is an incredibly affordable fat
that contains Vitamin D and is stable
at high heat, making it an excellent
choice for cooking.
Pork fat is made up of about 40%
saturated, 48% monounsaturated and
12% polyunsaturated fats. While
truly pastured pigs can have a decent
omega 3 ratio, the amount of omega-6
and omega-3 fatty acids will vary,
depending on what the pigs have been
eating.
If the pigs are exposed to sunlight, lard
can be an excellent source of Vitamin
D. According to a 2006 article 1 by
Chris Masterjohn, lard is the second
richest source of this important
vitamin.
1 Vitamin D is synthesized from cholesterol
and found in cholesterol-rich foods. Retrieved
from http://www.cholesterol-and-health.com/
Vitamin-D.html
Some people you may not
be following on Twitter, but
should be.
@PrimalToad
@JasonSeib
@WilliamDavisMD
@MatTheKraken
@AKRConditioning
@JGuined
@PaleoPeriodical

Know Your Food
Large Black
Short Plate
Large Blacks are native to Cornwall, Devon and Somerset in
southwestern England and are thought to have originated in the late 1800’s
from Chinese breeds. They quickly gained in popularity and by the early
1900’s, they could be found throughout Britain. By the 1920’s, they were
being exported to other countries such as Argentina, Australia, Germany, New
Zealand and the United States. Unfortunately, the focus of pork production
soon shifted and by the 1960’s the Large Black was almost extinct. In 1973 it
was placed on the Rare Breed Survival Trust’s critically endangered livestock
list. The breed is still considered “critical” today, with less than 200 registered
each year in the U.S.
As their name implies, Large Blacks are indeed sizeable animals with mature boars weighing 700-800 lbs and sows reaching
as much as 600-700 lbs as adults. Their protective black skin allows them to be out in the warm sun all day and they are hardy
enough to live in the northern parts of the U.S. and Canada. They are perfectly suited for pasture and are best known for their
foraging abilities. According to the Large Black Hog Association, a mature dry sow can meet just about all her nutritional
requirements on good pasture with legumes and young growing vegetation. Large Blacks are also known to be easy on pastures,
no rooting like other hogs, and do well in rotational grazing systems.
The meat from these heritage hogs is reported to be exceptional, with particular mention of their bacon.
To find a breeder in the U.S., visit http://www.localharvest.org/features/heritage-pork.jsp
Paleo Magazine Feb/Mar 2012 13

“Primal Chef features what most cooking shows miss—healthy eating!”
-Ballard Barbell and Boxing Club
5 judges, 4 cooks, 3 rounds, 2 finalists, but only 1... TM
Primal Chef!
The competitive Paleo cooking show
GIL BUTLER
ThePrimalChef.com
ROBB WOLF
Episode 1 Now Available!
Facebook.com/PrimalChef
Check out our weekly free videos too! Youtube.com/user/ThePrimalChef

High tTG levels and small
intestinal villous atrophy
This study, from the journal,
Digestive and Liver Disease, looked
to determine if duodenal biopsy is
necessary to confirm celiac disease in
individuals with high enough tissuetransglutaminase
(tTG) antibody levels.
Researchers retrospectively took 945
patients suspected to have celiac disease
and split them into three different
groups, depending on the test used to
determine tTG levels.
Finding 100% specificity for
duodenal atrophy in patients with tTG
levels five times higher than the upper
limit of normal, they determined that the
biopsy is unnecessary to diagnose celiac
disease in these patients.
Zanini, B., Magni, A., Caselani, F., Lanzarotto, F.,
Carabellese, N., Villanacci, V., Ricci, C., Lanzini,
A. (2011). High tissue-transglutaminase antibody
level predicts small intestinal villous atrophy
in adult patients at high risk of celiac disease
[Abstract]. Digestive and Liver Disease.
PMID: 22119616
Slow gallbladder emptying,
celiac disease and GF diet
Researchers of this study looked at
small intestinal transit and gallbladder
motility and if/how they change in
individuals with celiac disease and
what effect a gluten free diet has. They
followed patients with celiac disease
before and during eating and healthy
individuals after eating a solid meal.
They found that in those with
celiac disease, the mouth-to-cecum
transit time was longer and gallbladder
emptying was slower. With a gluten free
diet, gallbladder emptying went back to
normal, however the mouth-to-cecum
transit time remained unchanged.
This indicates that even with a gluten
free diet there may be incomplete
histopathologic recovery in those with
celiac disease.
Benini, F., Mora, A., Turini, D., Bertolazzi, S.
(2011). Slow gallbladder emptying reverts to
normal but small intestinal transit of a physiological
meal remains slow in celiac patients during glutenfree
diet [Abstract]. Neurogastroenterology &
Motility. doi:10.1111/j.1365-2982.2011.01822.x.
Research Roundup
Erythritol, fructose and
gastrointestinal symptoms
While eating a large amount
of dietary fructose alone can cause
gastrointestinal issues, consuming
glucose at the same time has been shown
to help in absorbing fructose. It has been
suggested that Erythritol, a nonglycemic
sugar alcohol, may also assist in the
absorption of fructose through a similar
pathway as glucose.
The authors found just the opposite.
Study participants who consumed
fructose and erythritol actually
experienced increased carbohydrate
malabsorption.
Kim, Y., Park, S.C., Wolf, B.W., Hertzler, S.R.
(2011). Combination of erythritol and fructose
increases gastrointestinal symptoms in healthy
adults [Abstract]. Nutrition Research, 31, 836-841.
PMID: 22118754
Varying quality of fish oil
capsules
Study authors analyzed samples
of commercially available fish and seal
oil capsules to assess their contents of
long-chain omega-3 fatty acids (DPA,
EPA and DHA), tocopherols and
malondialdehyde.
Tested samples had large variations
in EPA (6.5%-40.9%), DHA (8.1%-
26.4%), a-tocopherol (117-10282
µg/g), y-tocopherol (406-2352 µg/g)
and Ō-tocopherol (127-978 µg/g).
While the samples showed this wide
variation, all capsules had a low level of
malondialdehyde, which indicates good
oxidation protection.
Ahmed, M., Moazzami, A.A., Andersson, R.,
Pickova, J. (2011). Varying quality of fish oil
capsules: fatty acids and tocopherol [Abstract].
Neuroendocrinology Letters, 32(Suppl2), 37-40.
PMID: 22101881
High fiber diet and
asymptomatic diverticulosis
While many physicians believe
that a high-fiber diet and frequent
bowel movements are beneficial for
diverticulosis, evidence for this is poor.
This study looked at whether or not
specific diets have an effect on the risk
for asymptomatic diverticulosis.
What did they find? Contrary to
popular belief, high fiber intake did not
reduce the prevalence of diverticulosis.
Those with the highest intake of fiber
actually had a greater prevalence of
diverticulosis and those with more than
15 bowel movements per week were at a
70% greater risk.
Peery, A.F., Barrett, P.R., Park, D.,
Rogers, A.J., Galanko, J.A.,
Martin, C.F., Sandler, R.S.
(2011). A high-fiber diet
does not protect against
asymptomatic
diverticulosis
[Abstract].
Gastroenterology.
PMID: 22062360
Fish oil and metabolic
syndrome
This study examined the impact
dietary fish oil has on individuals with
both metabolic syndrome (MetS)
and non-alcoholic fatty liver disease
(NAFLD).
One hundred and forty patients
were split into two groups - those with
MetS and NAFLD and those with
just MetS. Sixty-four individuals were
given 2g of fish oil daily for 6 months
and various markers, including those
of hyperlipidemia, oxidative stress
and proinflammatory cytokines were
analyzed.
Researchers found that, at 6 months,
the daily fish oil treatment improved
lipid profile and blocked oxidative stress
and cytokines release.
Al-Gayyar, M.M., Shams, M.E., Barakat, E.A.
(2011). Fish oil improves lipid metabolism
and ameliorates inflammation in patients with
metabolic syndrome: Impact of nonalcoholic fatty
liver disease [Abstract]. Pharmaceutical Biology.
PMID: 22103753
Paleo Magazine Feb/Mar 2012 15

Research Roundup
Red Meat and Type 2
Diabetes
The goal with this study was to find if
there is a relation between processed and
unprocessed red meat and incident type-2
diabetes. Researchers looked at 66,118
French women and found 1,369 cases of
incident diabetes between 1993 and 2007.
When they adjusted for variables such
as age, smoking, BMI, physical activity,
parental history of diabetes, menopause,
calories and carbohydrates, they concluded
that unprocessed red meat was not
associated with diabetes. They did find
that there was a direct association between
processed red meat and type-2 diabetes.
Lajous, M., Tondeur, L., Fagherazzi, G., de Lauzon-
Guillain, B., Boutron-Ruaualt, M.C., Clavel-
Chapelon, F. (2011). Processed and unprocessed
red meat consumption and incident type 2 diabetes
among french women [Abstract]. Diabetes Care.
PMID: 22100967
Kids in the kitchen
The aim of this study was to see
if having kids in the kitchen at home,
helping to prepare meals, would result
in them doing more of their own food
preparation into their late twenties and
eating a better diet later in life.
The participants in this study were
from Minnesota public secondary schools
and were enrolled in Project EAT (Eating
Among Teens and Young Adults)-I, EAT-II
and EAT-III. Project EAT is a project by
the University of Minnesota, that looks at
the factors influencing the eating habits
and physical activity patterns of kids.
Researchers found that while
preparing food during emerging adulthood
(19yo-23yo) was associated with healthier
dietary intake into their late twenties, this
association was less significant when kids
helped prep food in adolescence (15yo-
18yo).
Laska, M.N., Larson, N.I., Neumark-Sztainer,
D., Story, M. (2011). Does involvement in food
preparation track from adolescence to young
adulthood and is it associated with better dietary
quality? Findings from a 10-year longitudinal study
[Abstract]. Public Health Nutrition, 29, 1-9.
PMID: 22124458
16 Paleo Magazine Feb/Mar 2012

READ
Make It Paleo
Every so often, a cookbook comes out that really catches our attention.
Sometimes it’s because of the great pictures. Sometimes it’s because of
the amazing recipes. This time, it’s because of both.
Bill and Hayley, from the incredibly popular blog, Primal-Palate.com,
released their much anticipated cookbook, Make It Paleo (Victory Belt
Publishing), in October 2011. The book is bursting with over 200 Paleofriendly
recipes, all accompanied by absolutely stunning photos. With
recipes like Bacon-Wrapped Scallops, Prosciutto-Wrapped Asparagus,
Skirt Steak with Chive Butter and Crab-Stuffed Salmon, you’ll be
preparing your own mouth-watering dishes in no time.
Make your life in the kitchen easier, and tastier, with Make It Paleo.
www.makeitpaleo.com
EAT
Prescott Frost Meats
It’s wonderful to see the increase in both organic and grass-fed meats
these days, and it’s even better to see a company that’s focused on both.
Prescott Frost raises their cattle on 6,000 certified organic acres in the
Sandhills of Nebraska where their animals are raised on grasses and herbs
and are 100% Grass Fed and USDA Certified Organic.
We were extremely impressed with the quality of the cuts we tried
from these guys. The meat was tender, extremely flavorful and you can
definitely taste the difference in their products. While our favorite was
the NY Strip, the kids loved the gluten free, nitrite free all beef hot dogs!
www.prescottfrost.com
EAT
Dark Chocolate Delight
The Dark Chocolate Lover’s Chocolate Bar from Trader Joe’s is one of the
best dark chocolate bars we’ve tried. It’s less bitter and smoother than a
lot of the other bars we’ve had in the past - especially when you consider
that it’s 85% Cacao! While they do contain sugar, it’s a relatively small
amount with only 6g of sugars in 2/3 of a bar. The remaining ingredients
list is short (which we love!), including only cocoa mass, cocoa butter, soy
lecithin and natural vanilla flavor.
With two bars in each package, for only $1.49, these bars are an easy way
to appease your chocolate cravings without the guilt or high prices of
some of the other bars out there.
www.traderjoes.com
Reviews
Paleo Magazine Feb/Mar 2012 17

The Exuberant Animal
By: Frank Forencich
Paleo is here to stay
“There is grandeur in this view of life.”
Charles Darwin
If you’ve been tracking the health and fitness world for the past few years,
you’ve surely been feeling the palpable buzz around something called “ancestral
health” and the word “Paleo.” Signs of this movement are now appearing everywhere,
from the increased attention to barefooting to the focus on a real-food, meat and
vegetable diet. An explosion of books, magazines, videos and primitive training
practices reveals a widespread interest that cuts across traditional boundaries.
The word Paleo is now becoming a popular reference point in our daily
experience, especially in diet and exercise; we often hear people evaluate the
details of their lives with a shorthand comment: “It’s Paleo.” or, “It’s not Paleo.”
There are skeptics, of course. Some critics have dismissed Paleo as just another in
a long string of health and fitness fads, most of which have a shelf life of a few months
at best. But Paleo is not a fad and it certainly isn’t going to go away. In fact, Paleo is the
leading edge in a massive cultural and intellectual shift, a trend that will not only revise the way that we think about health, diet
and exercise, but will transform the way that we relate to the modern world at large.
First, a definition. “Paleo” is shorthand for “Paleolithic” and refers to a period of history we call “the old stone age.” It begins
with the advent of stone tools some 2 million years ago and extends to the dawn of agriculture, some 10,000 years ago. The vast
majority of human prehistory lies within this timespan. Every detail of our anatomy, physiology and psychology has been sculpted
by that experience; our bodies are literally built for outdoor living in wild, natural environments. The Paleo philosophy suggests
that lifestyles that are consistent with our ancestral heritage are likely to promote health and performance.
Paleo, of course, is built directly on the foundations laid down by Charles Darwin and his theory of natural selection. In his
monumental1859 classic, The Origin of Species, Darwin proposed a continuity of life on earth, a great branching tree in which
all species are related. During the course of the 20th century, this theory has been validated by biologists, paleontologists and
molecular biologists. The popular Paleo movement is simply a natural extension of this discovery.
the joy of paleo
Paleo is attractive because it takes the theory of evolution right down into the fabric of our daily experience. It’s one thing to
learn about the grand concepts that unify biology, but Paleo brings evolution directly into the day-to-day reality of our lives; into
our gyms and clinics, our grocery stores, our kitchens and our dining rooms. Increasingly, we find ourselves looking at the finegrained
details of our lives and asking “How would this relate to our primal ancestry?” “Is it Paleo?”
Paleo offers us an exciting win-win and a cause for celebration. Not only does it promise to improve our physical health, it
also offers something profoundly spiritual. In an age when people often feel isolated from each other and the world at large, Paleo
stands as a reminder of our deep connection with tribe and the vast expanse of the biosphere around us. One of the great lessons
of biology is the discovery that we are embedded in the very fabric of life; every time we “think Paleo,” we are reminded of our
heritage and our common predicament. There is a deep continuity and connection here.
As an organizing principle for health and fitness studies, Paleo is here to stay. Obviously, there is more work to be done:
We can argue about the details of human genes, epigenetics and the specifics of physiology. We can argue about the particular
characteristics of our ancestral environment and the lifestyles of our primal ancestors. We can argue about the ultimate paleo diet
and exercise program. We can argue about the morality and sustainability of a meat-based diet. But there is one thing we can’t
argue about: the fact that our bodies have been sculpted by millions of years of evolution to function in a wild, natural outdoor
environment. This is an unassailable fact that will not go away.
no turning back
There can be no putting the Paleo genie back in the bottle. Every passing year brings new discoveries about the continuity
of life on earth and our deep history as animals. Fossil records, molecular biology, primatology, medicine, veterinary science and
a host of related disciplines paint a picture that is becoming increasingly detailed and robust. It has now become impossible to
ignore the evolutionary heritage of our bodies.
Not only is Paleo here to stay, it is bound to become increasingly powerful force in the way we understand our lives. Building
on bedrock knowledge of human history and biology, we will discover more and more connections between our bodies, habitat
and history. These connections will inform our health, fitness and medical practices across the board.
Paleo cannot be ignored.
18 Paleo Magazine Feb/Mar 2012

Ancestral Momentum - Theory To Practice
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March 14-17, 2012 in austin, tX
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Robb Wolf
Helping you save your own ass.
20 Paleo Magazine Feb/Mar 2012

For the very few of you who don’t
know, Robb Wolf is a former research
biochemist and considered by many to be the
leader in the Paleo community. He is the
author of the New York Times Best Selling,
“The Paleo Solution - The Original Human
Diet” and continues to provide information
via his website and incredibly popular
podcast.
We were lucky enough to be able to chat
with Robb a bit and pick his vast, nerdy
brain to get his take on this thing we call the
Paleo diet, his less than positive opinion of
Dr. Oz and why New Year’s Resolutions are
a bit goofy.
PM Let’s start with the basics,
what is the quote/unquote, Paleo diet?
RW Well…I guess this depends
on your frame of reference. In literal
terms it would be the aggregate diet
of our species from the pre-historical
period defined as the “Paleolithic”. In
slightly more practical terms “Paleo” is a
theoretical template for making informed
decisions about not just food but also
sleep, exercise and other considerations
that can positively or negatively affect
our lives. Where mainstream medicine
and nutritional science scratch around
from study to study with no organizing
framework or ability to see the big
picture, a Paleo/evolutionary approach
offers not only a theoretical framework,
but the ability to test if what we are
doing is working. Specifically, do you
look, feel and perform better? Do
biomarkers of health and disease move
in a favorable direction? In practical
terms a “Paleo” diet is built around fresh
veggies: roots, shoots, tubers (unless
insulin resistance is a problem), meats,
seafood, nuts and seeds. This while
generally excluding grains, legumes and
dairy.
PM Do you believe in a “one size
fits all” Paleo? Do you like the word
“Paleo”?
RW As to one size fits all…
yes and no. Do I think people are
generally best off eating meats, seafoods,
veggies, roots, shoots & tubers? Yes,
absolutely. Do I think there is a magic
macronutrient ratio like 40-30-30 or
60-20-20? Absolutely not and the folks
who paint such pictures are creating an
unscientific oversimplification. I can
change macronutrient requirements
for an individual, how much protein,
carbs and fat, by changing activity levels
(increased activity generally increases
protein and total caloric need) or types
of activity (intense interval or CrossFit
type training dramatically increases
carbohydrate needs) etc. And this
is before even considering individual
genetic differences, so no, there is not
a one size fits all approach to Paleo.
Ideally we provide a starting point that,
one, helps people and two, provides a
template for making adjustments to
optimize results.
Now, do I like the term “Paleo”?
Yea, but honestly I think it would be
more accurate to say evolutionary diet.
The Paleolithic is but one segment of
our human evolutionary history. We
carry significant genetic adaptations that
were formed more than 3 million years
ago, well before the Paleolithic, and at
the end of the day, all things in biology
are ultimately tied to the evolutionary
process. To the degree people can or
cannot tolerate say gluten for example, is
an outgrowth of the evolutionary process.
I will tell you what is devilishly annoying
about ALL of this stuff - the bulk of the
scientific community poorly understands
evolution as it pertains to human
health. Folks have this wacky notion
that humans are unique snowflakes
and that nasty “evolution” just does not
apply to us. On the other side we have
people who feel the evolutionary concept
somehow attempts to invalidate their
faith…which just leaves me scratching
my head how that can be. The net result
of all this is when you try to explain the
biological/scientific underpinning of this
Paleo/evolutionary concept, you are left
with a rarefied audience. I can explain
the physics of how GPS satellites work,
weave in concepts like the quantum
relativistic effects of gravity, and although
it may bore people, I do not get an
emotional push back from both scientists
and lay-people. With the Paleo/
evolutionary concept that pushback is a
nearly constant thing and it exists while
simply trying to get people to try the
concept long enough to perhaps save or
change their lives.
PM What is the issue with
grains? Can they be eaten if “properly
prepared”, ie. soaked/sprouted?
RW The Guinness book of world
records documents a man who eats an
entire bicycle. The whole damn thing
down to the tires, frame and spokes.
He “properly prepares” the bicycle by
clipping it into tiny pieces and gulping a
mouthful of water to “improve transit”.
So, just because we CAN eat something
is certainly not justification that we
should eat something. In the case of
grains, the sprouting, fermenting and
other voodoo rituals are designed to
minimize toxicants and make the food
safer. Think that through for a minute.
In the case of grains we typically have
a broad assortment of problematic
items ranging from phytates to protease
inhibitors to DNA fragments that now
appear to affect human metabolism. On
paper, I just can’t see how one “wins” with
the inclusion of grains, other than an
occasional treat. Observationally, I see
people look, feel and perform better sans
grains. It’s an easy experiment but hard
as hell to get folks to do it.
PM We’ve seen a lot of rumblings
lately in the Paleo community
regarding the inclusion of white rice
and potatoes. Your thoughts?
RW If you look at my book and
Mark Sisson’s book they are pretty
similar, well other than Mark’s has a
better looking guy on the cover, but I
digress, the message is pretty similar. If
we go back in time a little we find that
our message is not that far off of Loren
Cordain’s, and is really similar to that of
Mike and Mary Eades and Art Devany.
Perfect overlap and synchrony? No.
Consistent big picture? Yes. It’s the
same message and if you want to sell
a book or build a following you either
figure out a way to make the same old
information exciting or you find a “new
insight.” Whether that insight is real or
bogus. Does it really make sense that
Paleo plus white rice specifically is the
beez-kneez? What about more nutrient
dense yams or sweet potatoes for “safe
starch?” Do I think white rice is Satan?
No, I reserve that distinction for gluten
containing items, but couching white rice
as a super-food is just goofy.
Continued next page
Paleo Magazine Feb/Mar 2012 21

Continued from page 21
Now, on to potatoes. Historically,
potatoes have been vilified due
to their starch content and the
associated glycemic load, which would
(theoretically) spike insulin and lead to
glucose dysregulation, type 2 diabetes
and the Apocalypse. Then these pesky
folks, the Kitavan’s appeared on the
scene. They eat tons of starch from
potato-like sources and do just fine. So,
does carb/insulin spiking cause problems,
yes or no? Well, Prof. Steffan Lindeberg
asked a question (after conducting the
lion’s share of the Kitava research),
“What if modern diseases are an
outgrowth of inflammation
caused by evolutionarily
novel substances, particularly
those found in grains? What
if it’s not about protein,
carbs, or fat at all?” From
a big-picture perspective, I
think this is spot on and we
can’t really vilify starch for
starch’s sake. BUT…we do
not live like Kitavans. We
have multiple inflammatory
inputs to our lives like poor
sleep, inactivity and low
Vitamin-D and we in the
western world likely suffer
from epigenetic changes that
negatively affect our ability to
handle carbohydrate intake
above a certain level (that has
both genetic and epigenetic
(environmental) factors).
This is a long-winded way of
saying some people will be
able to tolerate significant
amounts of carbs, other people will not.
Hard training athletes need to figure
out they are NOT fat loss oriented and
need some carbs, of which the potato is
a good choice. Folks who are chronically
chubby around the mid-section might do
well to keep the carbs on the lower side,
maybe 50-150g a day, as they likely have
an over-reaction of insulin secretion in
response to carbs.
PM Some people have mentioned
that including white rice has a positive
effect on their IBS/IBS-type issues.
Why would that be?
RW Honestly, no idea on that. I’d
22 Paleo Magazine Feb/Mar 2012
need to know more about the individual’s
history, etc. Generally an autoimmune
Paleo approach (detailed in my book and
on the FAQ of my site) fully addresses
IBS and similar GI issues. So, I’m
curious if these same people have tried
this protocol and if not, why not give it a
go and report the results?
PM If someone is eating a pretty
strict (90%) Paleo diet and they hit a
plateau and stop losing weight. Any
suggestions on how they can break
through?
RW When people start talking
“percentage Paleo”, I get scared. The
remaining 10% could be a daily gluten
bomb which would virtually undue all
the other efforts. So, with that in mind,
are folks:
1. Eating grain, legume and dairy
free?
2. Sleeping 8-9 hrs per night
in a completely dark room? Now, this
seems obvious in the wording, but let me
reiterate. No light. Zippo, nada. Want
to lean out? Black out your room. Or
remain chubby, your call.
3. Make sure Vitamin D levels are
in the 50-70ng/dl range. Ideally from
sun exposure, but supplements will work
too.
4. Monitoring Activity. Too much
can be as bad as too little. This reminds
me, why are we talking about weight?!
It’s a bogus measure. Go by photos and
tape measure changes, not the scale.
5. Aware of Portions. Do you
know the difference between a mouth
and a vacuum cleaner? Paleo is powerful,
but calories do indeed count. Are you
snacking on nuts all day? If so, why?
You want to lean out…yet are eating all
day. This is not 6-meals a day Weight
Watchers or The Zone.
6. Ditching liquid calories. Be
they from sodas or shakes, liquid calories
are a bad idea. No, soups do not fall in
this category unless you puree them and
shot-gun them like you are beer-bonging
for a fraternity fundraiser. Referring
back to number one, shakes do not in
fact fit into the “no grains, legumes or
dairy” category and they are further
damned because of the “liquid calories”
status. Is it possible to lean out while
using shakes? Sure, it’s also possible
to climb Mt. Everest while carrying a
midget on your back…but neither is easy
or smart.
PM There seems to be a shift
happening where saturated fat is losing
its “bad guy” image. Do you see that
shift getting stronger?
RW Well, I see this being kind
of an ebb and flow kind of story. For
a few months we have some seeming
progress forward, folks actually look at
the science and recognize that saturated
fats are not particularly, if at all bad.
Then some article explodes onto the
scene with the rapidity and malodorous
emanations of a bean-eating vegetarian
claiming nonsensical connection between
saturated fat and everything from cancer
to alien abductions. At some point every
scientist who bemoaned the dangers
of saturated fat needs to be fined and
forced to pick up garbage along our most
dangerous roadways.
PM What’s the deal with the US
News “Best” Diets ranking?
RW Ah! That’s a good one. The
back story on this is that US News
published a ranking of various dietary
approaches. Paleo and Atkins finished
dead last, with things like the Medifast,
Slimfast and other shake based diets
ranking in the top 10! Where things

get interesting is when we look at what
the experts actually picked and how
the social commentary played out. The
experts who were consulted for this
piece, when contacted by myself, Prof.
Cordain and other folks, all said they
“did not rank Paleo near the bottom.”
So, how did Paleo end up on the bottom?
Well, I think that’s pretty obvious. As to
the social commentary, in the early days
of folks posting if Paleo did or did not
work for them, an overwhelming number
of people ranked it positively. Then the
whole thing made it onto the vegan radar
and folks started back-filling a number of
negative comments.
PM Did you watch the Dr. Oz
show, the prehistoric diet experiment?
RW I did not see the show in
its entirety, but the basic schtick was
that Dr. Oz placed people in a zoo,
and gave them a vegan diet to eat for
two days. Folks lost some weight,
biomarkers improved a bit, not bad for
48 hrs. What is infuriating about this
is I’ve communicated with the Dr. Oz
production folks and sent them stories
like the 23 year old woman who had
aggressively advancing multiple sclerosis
who went Paleo and reversed the MS.
We have brain scans both before and
after changing her diet. Dr. Oz has not
only ignored this information, he has
made fun of it. He is an amoral bastard
for not giving this idea a shake. It
could save hundreds of
thousands of people,
but it might also impact
his contracts with cereal
manufacturers.
PM You’re going
to be speaking at the
PaleoFX12 event in
Austin in March.
What’s this event
about?
RW This is
happening in synchrony
with the AHS
(Ancestral Health
Symposium) but the presentations
will be more practice oriented than
theoretical. What constitutes effective
training for the generalist vs athlete?
How do we feed and water different
folks for different effect? That’s what the
PaleoFX12 event is all about.
PM The Paleo community as a
whole tends to promote grass-fed beef,
for numerous reasons. If we look just at
the nutritional differences of grass-fed
vs grain-fed, is there a definite benefit
to grass-fed?
RW The grass fed meat benefit
is pretty clear. What we see are higher
levels of N-3 fats, carotenoids and things
like CLA (conjugated linoleic acid). We
also see benefit with grass feeding with
regards to lower autoimmune reactivity
to the meat relative to grain fed meat.
Grain feeding seems to impart lectins
or other pro-inflammatory agents in
the meat and this can be problematic
for highly sensitive individuals. From
a sustainability standpoint, you have to
rally behind the grass fed meat. Without
government subsidization of grain
production the whole thing falls apart.
We deserve both excellent quality food
and a free market devoid of the meddling
of special interests and governments.
PM What would you tell someone
who says they barely have enough
money to pay the bills and eating Paleo
is just too expensive?
RW I’d tell this person to read
the many articles written on this topic
and assess if they are really correct in
their assessment. Certainly there are
folks who are severely impacted by the
economic climate but unless folks are
buying bags of rice and beans, they are
not buying in an effective manner. Most
of the folks from whom I hear this
refrain are buying bread, cereal booze and
other items that are expensive in terms of
both nutrient density and total calories.
If folks want, they can read my “Paleo
is Expensive!” piece that debunks the
myths, but also provides a framework for
folks who are really hurting financially
to make better choices. (http://robbwolf.
com/2011/09/21/paleo-is-expensive/)
PM Where do you see the Paleo
movement heading in 5 years? Where
do you want to see it in 5 years?
RW I guess just “bigger”. I’ve
been beating this drum since 1998 and
the transformation I’ve seen has been
shocking. We will see some largescale
studies, so we’ll have more solid
scientific backing of the concept. As the
concept grows we will likely see even
more violent push back from the media
and academia…then it will make the
transition to being standard operating
practice.
PM What kind of game plan do
you see to reach the masses? The status
quo?
RW The masses? I hope we can
get people to realize they are responsible
for their own health. The government
and pharma are not going to save them
from degenerative diseases of affluence.
Only their personal choices will do that.
We will never make a pill for sleep, food,
exercise and community. Not being a
pessimist here, it’s just too tall a tale. So,
as a game plan I see appealing to folks’
sense of self determinism to get this
stuff turned around. We will not reach
everyone, just the smart ones who take
family, food, health and free markets
seriously. I’d just like to create some
venues for folks to receive economic
incentives for good behavior, without
subsidizing the folks who do not care.
PM Do you make any New Years’
resolutions?
RW I think resolutions are goofy!
Live your life and make change as
it needs to happen. Don’t turn lifetransforming
activities into a quasimystical
drama-fest that largely ends in
failure. If something is worth doing, do
it. If you live this way then you can drink
a bunch of NorCal Margaritas on New
Years Eve and just enjoy yourself instead
of contemplating “change”.
For more from Robb, visit
www.robbwolf.com, check out his podcast
on iTunes or pick up a copy of the “Paleo
Solution” at bookstores everywhere.
Paleo Magazine Feb/Mar 2012 23

A Paleo New Year!
By: Diana Rodgers
Make a resolution to
rejuvenate your health!
Paleo is a life-long
lifestyle, not a crash diet. By eating
this way, you will reduce inflammation,
balance your weight and moods, and cut
your chances of developing heart disease,
diabetes and other lifestyle-related
diseases.
Listed here are some general
guidelines for getting started. This is
not, however, a one-size-fits-all diet.
Food combinations vary depending on
your health, activity and stress level, and
your individual food intolerances. Chris
Kresser recently developed the Personal
Paleo Code (www.personalpaleocode.
com) which takes into account food
preferences and will generate a handy
weekly menu plan complete with paleo
recipes. Those with an autoimmune
disease should check out Robb Wolf ’s
Autoimmune Protocol in his book, “The
Paleo Solution”. Try this strictly for
30 days to see how you feel before you
incorporate non-paleo foods into your
lifestyle.
Here are some basic rules:
1. Cut out wheat and sugar, all
grains, legumes, and dairy.
2. Cut down on coffee – no more
than 1 cup per day.
3. Change all the fats in your
house to healthy ones.
4. Get some great cookbooks.
5. Invest in a CSA or grow your
veggies.
6. Find a good source for pasture
raised meat and eggs.
7. Get a crock pot or Dutch oven
and learn how to make lots of
leftovers to eat for breakfast and
lunch.
8. Start moving your body on a
regular basis: lifting weights,
sprinting, and having fun.
Disclaimer!
Just because something is Paleo,
doesn’t mean it’s good for you to
consume in large quantities. You will
24 Paleo Magazine Feb/Mar 2012
not lose weight eating an extra large bag
full of almonds every day or by chasing
every meal with a pint of coconut milk.
Be sensible. You shouldn’t be hungry, but
you shouldn’t eat to full capacity either.
I’ve found that keeping to 50g
– 100g of carbohydrates per day,
consuming starches around workouts
seems to be ideal. Robb Wolf suggests
approximately 1g of protein per pound of
bodyweight. For fats, use high quality
saturated fats for cooking and I enjoy
eating the omega-3 rich fat of pastureraised
animals. I strive to always have
protein and fat with each meal or snack,
with a large serving of veggies/starches
at each lunch and dinner (the quantity
of starches depends on my workout level
that day).
Breakfast Ideas
For those new to paleo, breakfast
seems to be a hard meal to wrap their
head around. Americans are so used to
orange juice, cereal with skim milk and
three cups of coffee with sugar. Breakfast
doesn’t have to mean cereal or pancakes.
Switch to eggs cooked in butter with
bacon and veggies. If you don’t like eggs,
just eat dinner leftovers or sweet potato
pancakes and sausage. I often eat ham
steak or sausage and veggies for breakfast
and it keeps me full past noon. Change
it up; eggs every single day is not a good
idea.
Lunch Ideas
Try salad with olive oil and lemon
and other veggies added in. Top with
avocados, and protein like chicken,
salmon or steak. Use lacto-fermented
foods like sauerkraut as a condiment to
increase your gut flora. Lettuce “boats”
with avocado and meat inside or last
night’s leftovers are also perfect for
lunch.
Dinner Ideas
Make a stir fry with vegetables in
coconut oil, curry powder and coconut
milk. How about a simple soup made
with broth, veggies and meat? Stews,
meatballs, roasts, chops, steaks or ribs are
all terrific along with a veggie side and a
starch like winter squash, sweet potatoes
or carrots. In a rush? Scrambled eggs
with some veggies can be prepared in
minutes!
Snack Ideas
Hard boiled eggs, berries and beef
jerky. Meat with lettuce wrapped around
it. Anything left over in your fridge.
Protein and fat, you get the idea.
Eating Out
Drink 2 glasses of water before you
go to the restaurant and avoid guzzling
water at the restaurant as it dilutes your
stomach acid. Sipping tea is fine, just no
pints of ice water.
Mexican. Think salad with meat,
guacamole, and fresh salsa (no cheese,
beans or rice). Fajitas sans tortillas, and
extra veggies. Be careful of marinades
for the meat, I’ve seen wheat-based soy
sauce added to fajitas before.
Indian. Tandori chicken, chicken
soup (just broth and chicken), vegetable
curry dishes with meat – just avoid the
rice and bread.
Brazilian BBQ. One of my
favorites! Most Brazilian food is gluten
free. The meats are delicious and the
stews are usually thickened with tapioca
starch (also called cassava).
American Pub. Shrimp cocktail,
salad with steak tips, salmon or chicken
breast with avocado (chicken breast
has no fat, so add avocado or nuts to
get some fat). Try a side salad with an
order of your favorite dish minus the
rice, French fries or pasta. Avoid BBQ
sauces as they can have tons of sugar. A
burger with no bun and a side salad is
also a good choice. Lemon and olive oil
for dressing. Specify no croutons on your
salad.
In general, you should avoid any type
of fast food restaurant or places that are
big chains where most meat is marinated
in some strange secret sauce. That being

said, there are usually very nice chefs
eager to put their talent to use and make
you something special, just don’t count
on your special diet being seen as a “fun
challenge” on a busy Saturday night.
More and more chains, such as Outback
Steakhouse, PF Chang’s, Joe’s American
Bar & Grill and Legal Seafoods, now
have a gluten free menu. When ordering
gluten free, ask for the meal to come
without rice or the gluten free breading.
If you’re like me, once you start eating
paleo, you’ll soon find that unless it’s a
really great restaurant or you’re really
desperate, it’s just not worth the money
to go out to a mediocre meal when you
can cook such amazing food right in
your own home for much less. Even the
nicest restaurants usually use bad oils for
cooking and finding grass-fed meats is
rare.
The Cheat
When you have completed your
30-day paleo switch, and you find
yourself out at a restaurant and would
like a few corn chips or an alcoholic
drink, you can go for it. Most people
can live on this diet with an 80/20 rule
(80% of the time strict paleo and 20%
not). For those with health conditions
or who are very overweight, I suggest
something more like a 95% rule. A word
of caution though – I’ve seen this 80/20
get pretty out of hand very quickly. It’s
good to check in with yourself weekly
and honestly assess where you are with
your eating.
I also recommend that you keep a
food journal. Food reactions can vary
greatly from an upset stomach, diarrhea
and/or constipation, to other symptoms
like a runny nose, achy joints and “brain
fog”. Reactions can also be delayed up to
three days after eating an offending food,
this is especially the case with gluten. If
you’re going to have a cheat, try to keep
it gluten free, write the food down and
watch how you feel. Planning an “epic
cheat” for a Friday night where you binge
on pizza, pasta, beer, and ice cream is
really damaging the whole week’s worth
of work you just put in. Try to remember
how much you like the way your pants
fit, and how great you feel eating clean
and make the cheats small and, again,
gluten free.
Sleep and Chill Out
Sleep is vitally important to your
overall health. Sleep in total darkness,
eight hours at least. This means no
night lights, television or even the clock
light. Avoid eating 2 hours before bed
and no computer or television one hour
before bed. Eat sitting down without
the television in a calm environment. If
you’re feeling stressed out while you eat,
your body is in “fight or flight” mode, not
in digestive mode. If you aren’t digesting
properly, it doesn’t matter what you eat,
you won’t absorb it properly. Try some
yoga or meditation and learn how to
relax. If you’re not losing weight, check
your sleep and stress.
For more meal ideas, and a sample
shopping list to get you going, check out
Diana’s guide starting on page 45.
Paleo Magazine Feb/Mar 2012 25

In Season
26 Paleo Magazine Feb/Mar 2012
HALIBUT
Halibut is the largest flat fish, and averages 24-30 pounds, though they can grow to be much bigger with the largest recorded
Pacific Halibut weighing in at about 533 lbs! When they’re born, they have an eye on each side of their head, however at about six
months the left eye moves to the other side, giving them that flounder look. During that same period of development, their sides
change colors giving them their gray/black top and white underbelly. Female halibut can live to be 40+ years old and males living
25+ years.
Time to Fish
Commercial fishing for halibut began in the 1890’s with the season changing several times between the 1970’s and 1990’s. The
International Pacific Halibut Commission, formed in 1923, manages Pacific halibut fisheries in the US and Canada. The IPHC
looks at all available information and determines abundance and establishes the total allowable catch levels by both recreational
and commercial fishermen in the US and Canada. The North Pacific Fishery Management Council provides regulations for the
halibut fisheries off Alaska, as long as the actions don’t conflict with the regulations already recommended by the IPHC. The
allowable catch is split between groups in Oregon, Washington and California by the Pacific Fishery
Management Council and the NOAA Fisheries Services Northwest Regional Office.
Why Should You Eat Them
Halibut are a very nutrient-dense food being a great source of protein, selenium, magnesium, phosphorus, potassium, B12, Niacin,
B6 and omega-3 essential fatty acids. Selenium is a necessary component of glutathione peroxidase, which is essential for a
healthy liver. Selenium can also help prevent cancer and heart disease. Omega-3 fatty acids have demonstrated the ability to
lower blood pressure and inflammation, aid healthy brain function during pregnancy, decrease the risk of Alzheimer’s, and help
with ADHD.
Selecting & Storing
Fresh halibut should smell like seawater with no strong, fishy, ammonia-like smell. It should be refrigerated as soon as possible
after buying. Once home, the best way to store is to place well wrapped fish in a baking dish filled with ice. Place the baking dish
on the bottom shelf of the refrigerator, replacing the ice one or two times per day.
Cooking
Halibut is great for cooking as it has very little oil with no overpowering “fishy” flavor. It is extremely easy to cook - just be careful
not to dry it out. A good rule of thumb is ten minutes cooking time per inch of thickness in an over of 400-degrees or more.
Halibut can be baked, broiled, fried, or done on the barbeque, but you should avoid cooking with a slow, dry heat as it’s too lean.

BEETS
Beets as we know them today were first described as a food
plant in Germany in 1558. Prior to that, most beets were
used only for the leaves, with the root being used mainly for
medicinal purposes. Beets grown best in cooler climates and
are native to the Mediterranean. While the most common
beet is a deep red in color, they are also available in yellow,
white and striped (red or purple and white). Though beets
pack a powerful nutrient punch, they are high in sugar and
have been processed for this sugar since the 19th century.
What makes them so great
Beets contain a few different phytonutrients and
carotenoids that can be beneficial to your diet - Betanin,
Vulgaxanthin, Lutein and Zeaxanthin. These
components have demonstrated the ability to
provide antioxidant, anti-inflammatory and
detoxification benefits. Beets are also a great
source of folate, manganese, potassium,
Vitamin C, iron and phosphorus.
Choosing and Storing
Choose beets that are
firm, smooth and have
a deep, rich color.
Pass on those with
spots or bruises and
those with a shriveled
appearance. If you’re
just interested in
eating the root,
don’t worry about
how the leaves
look. However, if
you want to eat the
greens too, make sure
they are bright green, and
not wilted or wet in appearance.
To store, cut most of the greens from the root,
leaving about two inches of the stem attached to the
root. Don’t wash beets before storing. Put the roots
in a plastic bag, squeeze out all the air and store in
the fridge for up to three weeks. Store the greens in a
separate bag in the fridge for up to four days.
In Season
Preparation Tips
Beet juice can, and will, stain your skin. It helps
to wear gloves when peeling them.
To keep nutrients in, cook beets with skin
on. Once cooked, the skin will come off easily
under cold running water.
For best flavor, roast them instead of boiling
or steaming. If you have horrible memories
of beets from childhood, chances are they
were boiled to death. Fire up the oven
and give them another chance with this
super simple recipe:
Roasted Beets
1. Preheat oven to 400 degrees.
2. Trim stems, wash, peel and cut into quarters.
3. Toss beets with coconut oil, sea salt and fresh
black pepper.
4. Roast beets for 30 to 45 minutes or until
tender.

Grass-fed Beef
By: Mike Peterson
There is a great misconception among
carnivores around the country: that grassfed
beef is tough and chewy. It can be, but
the truth is not all grass-fed beef is created
equally, and much depends on how you
handle it. Trust me: I’m both a farmer and
a chef.
First let’s look at the facts. A 100%
grass-fed animal is typically 20 to 30
months old and weighs 1,000-1,200
pounds at slaughter. That’s about eight
to 12 months older than a conventionally
raised animal and hundreds of pounds
lighter. Conventionally produced beef is
closer in flavor, texture, and appearance
to mature veal than it is to actual beef. Age contributes to the flavor profile, fat content, and color of the meat. Fat -- which
contributes to tenderness -- will begin to turn yellow as the animal has greater exposure to green forage which contains a very
high amount of vitamin A and carotenoids. That means an older grass-fed animal begins to take on the terroir of where it is
raised. Soil types all across the world produce forages with varying nutrient values. Therefore, grass-fed beef will taste, look, and
feel different from one side of the world to the other.
Because a grass-fed animal can be a year and a half older than a grain-fed animal, it is important to understand the purpose of
each muscle as they have been working for a longer amount of time. The chuck and round come from the most utilized muscles
on the animal. Working muscles require low heat for a long period of time to tenderize them. Braising, roasting, smoking, or a
slow cooker are all methods that will ensure a successful dinner with a grass-fed roast. A tenderloin, which is protected by the
ribs, does virtually no work and is therefore more tender. It can handle higher heat for a short amount of time.
One advantage of grass-fed meat in a busy household is that it requires roughly 30% less cooking time than grain-fed. Steaks,
roasts, and ground will all cook quicker. You can also reduce your oven temperature on recipes requiring slow cooking by 50
degrees.
If you are considering a marinade for your beef, keep in mind that acid is essential as it aids in breaking down the fibrous
textures within lean (minimal intramuscular fat) cuts of beef like a NY Strip, Skirt Steak, Flank Steak, etc. An acid could include
citrus juice, olive oil, wine, beer, vinegar, buttermilk, whey, or yogurt. Stay away from many of the pre-made marinades that are
widely available and convenient. The majority of those are made for grain-fed beef that has little to no flavor on its own. A
marinade for grass-fed beef should emphasize the strong flavor that it already has, not compete with it. The most common
marinade that I use is simply olive oil, fresh rosemary, thyme, sage and a clove a smashed garlic. The garlic should be chopped or
smashed as a whole clove will not impart any flavor on your meat.
Kitchen Terms
Braising is generally used on tougher cuts of meat to help tenderize them. To braise,
first sear the meat, then cover and simmer in stock or some of the cooking liquid. With
braising, the moist heat will also help soften connective tissue, while keeping all flavor
and nutrients “self-contained” in the “sauce”.
Roasting is done in an uncovered, shallow pan in the dry heat of an oven. This can be a
time-consuming cooking method, but, once the meat is in the oven, it generally requires
little attention.
28 Paleo Magazine Feb/Mar 2012

If you purchase beef that has been
flash frozen, it should be defrosted one
of two ways: in your refrigerator for 24 to
48 hours or in a cool water bath. Never
microwave or use hot water to defrost
your beef as that will toughen it. Before
you begin to cook, you should allow the
beef to come to room temperature. This
will allow the cooking process to begin
immediately once you apply heat to the
meat. If you take it directly from the
refrigerator to a skillet or grill, it takes
time for the meat to begin to cook as it
needs to warm up first. That can lead
to meat that is cooked unevenly and
inconsistently. To the same point, you
should always preheat your skillet, grill,
or oven.
After you remove the steak from
heat, it should rest for 4-5 minutes
to allow the moisture to re-distribute
throughout the muscle. If you cut into it
right away, you lose every ounce of juice
to the platter. If you like a mediumrare
steak, remove it from heat when
it’s just past rare. As the steak rests,
it will continue to cook for the next
several minutes. Grass-fed steaks and
hamburgers should not be cooked above
medium, as they begin to dry quickly at
that point.
You should always feel comfortable
asking your farmer for tips and ideas for
cooking their particular breed of cattle
as there is even variance from breed to
breed. You should also ask to ensure
that the beef you are purchasing is 100%
grass fed and grass finished. All cattle
at some point in their lives are grass fed,
and some labels read “Grass Fed Beef ”,
even though the farm or feedlot might
finish their animals on grain. Labels are
largely a marketing tool, and words like
“organic”, “natural” and “free-range” carry
less meaning than they ever have before.
Grass fed is now in that class as it is a
new buzz word that draws people in.
An educated consumer is a powerful
one: you have the right and option to
source your own food and nourish your
own body.
Paleo Magazine Feb/Mar 2012 29

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A Safe Tan?
Weighing the costs and benefits
By: Karen Phelps
This is the story of what I learned
from two vacations.
Several years ago, my husband and
I were invited to a week-long vagabond
sailing vacation in the British Virgin
Islands. At the time, I was wrapping
up a college degree, but had little else
going on. Because it was January and
I’m of Danish descent with the pale
skin to prove it, I visited my friendly
neighborhood tanning salon for a month
prior to build up my base tan. I’ll admit
it—my motivation was mostly vanity, but
I also knew I stood a stronger chance of
enjoying myself in the constant
sun if I wasn’t fluorescent white.
I had a blast in near-constant
sunshine snorkeling, sunning on
deck, and playing on beaches.
Flash forward one year.
We all decided to do it again in
Belize. Now I was busy with grad
school, interning at a magazine,
and managing my school’s literary
journal. Getting to class involved
an hour-and-a-half commute each
way. There just wasn’t time for me
to luxuriate in a tanning bed. I
figured I would catch up with the
sun once I arrived.
I couldn’t have been more
wrong.
I burned relentlessly every day,
despite constant sunscreen application.
Then I broke out in the worst case of
eczema I’ve ever had in my life: from my
feet to my knees, from my hands to my
elbows, behind my ears. I felt disfigured.
And when I got home, none of those
sunburns resulted in a tan. The vacation
itself was incredible, but I can’t help but
think it could have been even better if
only I’d tanned first.
So what does the research say? It
won’t come as a surprise to any of you
that Conventional Wisdom’s advice tows
the party line. Mention sun exposure,
and you’re likely to get a lecture about
sunscreen, UPF-rated clothing, and
staying indoors between the hours
of 10am and 2pm. This has been the
dominant advice for decades, offered as
an unmitigated good. If sun exposure
causes skin cancer, then avoiding the sun
must be the answer to preventing these
cancers. Mention a tanning bed and your
dermatologist just might faint. As far as
they’re concerned, UV-light causes skin
cancers, which is true. Sort of.
There are two distinct types of skin
cancers: non-melanoma cancers (basal
cell and squamous cell carcinoma) and
melanoma cancers. Non-melanoma
cancers are easily removed and generally
do not metastasize to lymph nodes or
other parts of the body. They can be
disfiguring, but they are rarely lifethreatening.
Malignant melanoma, on
the other hand, can spread to other parts
of the body and be difficult to treat if not
caught early.
What researchers rarely mention
is that melanoma’s cause is far from
understood. Non-melanoma skin
cancers are found on parts of the body
commonly exposed to the sun, like the
nose and back of the hand. Malignant
melanomas are often found on partially
or totally covered areas of the body like
the tongue, sole of the foot, or even the
eye. Studies have shown that indoor
workers have a higher incidence of
melanomas than outdoor workers. 1
Melanoma is the most common form
of cancer amongst 25-29 year olds and
the second most common for 15-25
year olds—a population who has a lower
lifetime total of sun exposure. 2 Clearly,
the relationship between UV-light and
melanoma is not necessarily a direct one.
At the very least, we have to concede that
other factors may be at play here.
To make this even more
complicated, UV-light may actually
help prevent melanoma, because here’s
the rub—people who get melanoma
are critically low in vitamin
D. 3 If you’ve been a good
Paleo Magazine reader (July/
August 2011 issue), you already
know the benefits of vitamin
D and its role in preventing or
treating numerous conditions
like cancers, cardiovascular
disease, osteoporosis, diabetes,
autoimmune diseases, arthritis,
severe asthma in children, and
mental decline in older adults.
It’s now clear that the general
American public is low in vitamin
D, possibly due to the wellintentioned
advice to avoid the
sun. Symptoms of low vitamin
D levels are fatigue, muscle pain
and cramping, joint pain, weight gain,
poor sleep, lack of concentration, and
headaches.
So here’s my dilemma: I want lots
of naturally produced vitamin D. I love
the outdoors and I want to play out
there without worry. I don’t want skin
cancers of any kind, but most especially
melanoma. Because there is one thing
we do know about melanoma—those
with a history of severe sunburns are at
risk. 4 So how do I prevent a sunburn?
There’s good news, but it may seem
contradictory—get a safe tan.
I know you’ve been told there’s
Continued next page
Paleo Magazine Feb/Mar 2012 31

Continued from page 31
no such thing, but let’s unpack this.
Our skin has its own built-in protection
from UV-light called melanin. Those
with darker and olive skin tones have
more melanin naturally, while those with
Caucasian ancestry have less to varying
degrees. Sunshine activates special cells
called melanocytes which allow that
gorgeous bronzing action to occur, again,
to various degrees of success depending
on your genetics. Melanin filters out the
entire spectrum of UV-light, whereas
sunscreens can only block UVB. This
may explain why skin damage and skin
cancers, including melanoma, still occur
amongst sunscreen users. When you’re
not burning in the sun, you’re missing
your cue that damage is in process. It
also explains how sunscreen can lead to
vitamin D deficiency since UVB rays are
responsible for kick-starting the whole
process.
As
followers
of a Paleo
lifestyle, we
can relax a
bit, because
it appears
that diet has
everything
to do with
how we react
to sunlight.
It’s possible
that the
antioxidants in all those vegetables and
fruits we eat play a role in minimizing
the damage and making us less
susceptible to sunburn in the first
place. 5 If we bombard our systems
with vegetable oils and sugar—as
most Americans do—our bodies will
be primed to respond to the sun with
inflammation. This is when the collagen
in our skin breaks down, leading to
those tell-tale sun-worshipping wrinkles
and age spots. 6 Sunburns also lead to
inflammation, which is why we should
never overdo it either in the sun or in a
sun bed. Even on the best of diets, too
much UV-light isn’t good for anyone.
This past summer, I planned ahead.
In April, I began frequenting a tanning
salon with sun beds that feature a higher
32 Paleo Magazine Feb/Mar 2012
number of UVB bulbs. I visited three
times a week for two weeks, basking in
the glow for only five minutes at a time
to build up a safe base tan. The key is to
increase your exposure slowly. Your skin
will probably be a little pink immediately
after your session (perfectly normal), but
if you ever develop a hint of a burn (and
you may not know until the next day),
take it down a minute or two. After my
melanin got going, I only had to visit
once a week for seven to ten minutes at
a time to maintain it. If you’re spending
enough time outdoors, you may not
need to return at all to maintain your
protection.
How did it work? This past summer,
I sunned for hours on a lake dock, took
an outdoor trapeze class on a hot day,
and kayaked, all without a hint of pink.
I went backpacking with friends and
was the only one without a sunburn,
even though I was also the only one not
slathering on SPF100 sunscreen. I got
one sunburn
all summer
on the
tops of my
shoulders
after a full
day spent
outdoors
on July
4th. It took
me a while
to figure
out why:
there are
no tanning bulbs facing that part of my
body.
If you’re like me and your skin
needs a nudge in order to safely enjoy
the sun with which we evolved, give
sun bed tanning a try. Because the goal
is to avoid dangerous sunburns, it’s far
from a mere pursuit for vanity, though
it never hurts to feel more confident in
a swimsuit. Vibrant health and looking
better naked? It’s like having your
grain-, dairy-, and sugar-free cake and
eating it too.
Safe Sun Bed Tips
• Tan only at a reputable, sanitary
salon.
• Purchase your own eyewear and
use it properly.
• Look for beds with a higher percentage
of UVB bulbs.
• Build your base tan slowly over a
matter of weeks. Tan no more often
than once every 48 hours.
• We’re not aiming for George
Hamilton bronze tones here. Maintain
enough color for protection and
no more.
• Ignore the salon’s sales pitches for
lotions and other products. They’re
full of obnoxious ingredients and
you just don’t need them. Moisturize
at home with whatever you have on
hand.
References
1 Garland F.C., White M.R., Garland C.F.,
Shaw E., Gorham E.D. (1990) Occupational
sunlight exposure and melanoma in the
U.S. Navy [Abstract]. Archives of
Environmental Health, Sep-Oct; 45(5):
261-7.
2 Bleyer A., O’Leary M., Barr R., Ries
L.A.G. (eds). (2006) Cancer epidemiology in
older adolescents and young adults 15 to
29 years of age, including SEER incidence
and survival: 1975-2000. National Cancer
Institute, NIH Pub. No. 06-5767. Bethesda,
MD.
3 Gorham E.D., Mohr S.B., Garland C.F.,
Chaplin G., Garland F.C. (2007) Do
sunscreens increase risk of melanoma in
populations residing at higher latitudes?
[Abstract]. Annals of Epidemiology. Dec;
17(12): 956-63.
4 Berge K., Hagen P., Litin S., Sheps S. (eds).
(2010) Melanoma: Risk Factors. Retrieved
from http://www.mayoclinic.com/health/
melanoma/DS00439/DSECTION=riskfactors
5 Briffa J. (2008) Advice for sun-seekers
regarding safe tanning. Retrieved from http://
www.drbriffa.com/2008/03/19/advice-forsun-seekers-regarding-safe-tanning/
6 Shanahan C. (2009). Deep Nutrition: Why
your genes need traditional food. Lawai, HI:
Big Box Books.

Opposing Views
Melanoma epidemic: A midsummers night’s dream?
This study, published in 2009 in the British Journal of
Dermatology, looked at whether or not exposure to UV is
the cause behind the increased incidence of melanoma.
The study authors looked at 3,971 reported melanomas
in East Anglia between 1991 and 2004. They found that the
incidence increased from 9.39 to 13.91 cases per 100,000
during that time. They also found that the increase “was
almost entirely due to minimal, stage 1 disease” and that
“there was no change in the combined incidence of the other
stages of the disease.”
Their conclusion? The increase in reported incidence of
melanoma “is likely due to diagnostic shift which classifies
benign lesions as stage 1 melanoma.” They suggested a
reconsideration of the treatment of ‘early’ lesions and a
re-evaluation of the role of UV radiation in the cause of
melanoma.
Levell, N.J., Beattie, C.C., Shuster, S., Greenberg, D.C., (2009). Melanoma
epidemic: A midsummer night’s dream? British Journal of Dermatology,
161(3), 630-634.
Tanning beds and the “reported” increased risk of melanoma
The World Health Organization has reported that the “use of sunbeds before the age of 35 is associated
with a 75% increase in the risk of melanoma.” Undoubtedly, an increased risk of this size is enough to
startle just about anyone. However, before we get too scared, we need to understand what this translates into
in terms of our actual risk. We need to ask if this is a 75% increase from a tiny number or an already large
risk.
The key is to understand the difference between absolute risk and relative risk. Absolute risk tells you
the chance that something could happen, where relative risk tells you how that risk compares to another risk.
Generally, when you have a small absolute risk, the relative risk difference will seem much greater than the
absolute risk difference.
In 2010, Hiran Ratnayake, a member of the Association of Health Care Journalists, took a closer look at
the 75% increased risk of melanoma with tanning bed use to find out what the actual risk is.
He found that the 75% figure was based on information from a number of studies, the strongest of
which followed more than 100,000 women over eight years. 1 This study “found that less than three-tenths
of 1 percent who tanned frequently developed melanoma while less than two-tenths of 1 percent who didn’t
tan developed melanoma.” Ratnayake noted that this difference is actually about a 55% increase, however
when this study was grouped with the other studies, voila!, the average was 75%. So now, when we look
at the absolute risk, as opposed to the relative risk, we find that this study shows the risk of melanoma as a
result of tanning bed use to still be far below one percent.
We are not advocating for or against tanning bed use, and the choice is ultimately up to you. In order
to decide what’s right for you, it is key to have the right information in a format that will actually help you
make your decision.
References
Toxic Sunscreen Chemical
If UV rays are as bad for you as some suggest, then
sunscreen to block those rays must surely be good for you.
Right? Not exactly.
In 2008 the Environmental Working Group (EWG)
reported on a study by the CDC that showed 97% of
Americans are contaminated with oxybenzone, a common
ingredient in sunscreens. Oxybenzone, also known as
benzophenone-3, has been linked to allergies, hormone
disruption, cell damage and low birth weight in baby girls
whose mothers are exposed during pregnancy.
According to research by the EWG, “84% of 910
name-brand sunscreen products offer inadequate protection
from the sun, or contain ingredients, like oxybenzone, with
significant safety concerns.
Sutton, R. (2008). CDC: Americans carry body burden of toxic sunscreen
chemical. Environmental Working Group, http://www.ewg.org/analysis/
toxicsunscreen
1 Veierod, M. B., Weiderpass, E., Thorn, M., Hansson, J., Lund, E., Armstrong, B., Adami, H. (2003). A Prospective Study of Pigmentation, Sun Exposure,
and Risk of Cutaneous Malignant Melanoma in Women. Journal of the National Cancer Institute, 95 (20), 1530-1538. doi:10.1093/jnci/djg075
Paleo Magazine Feb/Mar 2012 33

Paleo Kids
34 Paleo Magazine Feb/Mar 2012
Paleo Pals (Victory Belt Publishing) is the second book from Sarah Fragoso,
author of the bestselling book, Everyday Paleo. (And Paleo magazine
contributor) This children’s book follows three siblings - Piper, Phoenix and
Parker - known as The Paleo Pals. These little super heroes travel all over
the place, aboard their carrot rocket ship, helping other kids learn about
healthy living.
In Paleo Pals, the three super heroes answer a distress call for Jimmy, a little
boy who doesn’t want to eat Paleo and thinks he’s healthy just the way he is.
Piper, Phoenix and Parker take Jimmy for a ride in their carrot rocket ship to visit a food factory, farmers’
market, playground and library helping the little boy see where food comes from and understand how
fun, healthy and exciting eating Paleo can be!
Paleo Pals also includes a food list and a bunch of great, kid-friendly recipes to give parents ideas and
have their kids living as Paleo Superheroes in not time!
To order your copy of Paleo Pals, visit Amazon.com, BarnesandNoble.com or better yet, visit Sarah’s
website, EverydayPaleo.com.

The Recipes
Paleo Kids
The recipes in the book are all kid-friendly, healthy and so easy to make your little ones should have no problem
helping out in the kitchen. For even more tasty Paleo recipes from the Paleo Pals, check out Sarah’s other book,
Paleo Pals The Cookbook: Super Meals, Fun Snacks and Cool School Lunches (Victory Belt Publishing)
Paleo Magazine Feb/Mar 2012 35

Q
A
Q&A with the Paleo Dietitian
Amy Kubal MS, RD, LN, Paleo Dietitian
QHow important are macronutrient ratios in a Paleo eating
style? I have friends that work hard to keep their carbs/protein/
fat at specific ratios everyday and I’ve got friends that say the
reason they love eating Paleo is because they don’t have to worry
about it. Who’s right?
A
The macronutrient ratios are important, but it is not
necessary to obsess, worry about, log, weigh, measure, and/or
count everything you eat! That’s one of the many great things
about paleo! The exact ratios are not as important as overall
diet composition. As long as you are keeping your meal and
snack choices in proportion based on your goals, there is little
need to track and calculate the specific ratios. Let’s consider
this example; if an individual is looking to lean out limiting
intake of foods higher in carbohydrate like excessive fruit and
starchy vegetables is advisable. Additionally, the dose matters
across the board. If this person is consuming 16 ounce ribeyes,
cans of coconut milk, handfuls of nuts, and pounds of
bacon because these foods are ‘low carb’ and ‘paleo’ he/she is
not going to get the desired results. A smart paleo plan will
contain lots of non-starchy vegetables (2/3 of your plate),
along with moderate, high quality protein (1/3 of your plate),
and a dose of good fats (as a ‘condiment’ not an entire course!).
Nothing in excess and nothing eliminated. Make smart
choices and eat to the point that you are satisfied, not stuffed.
If you do this, adhering to specific macronutrient ratios should
be unnecessary as long as you are getting the results that
you want and are feeling great! If that’s not the case, some
adjustments may be in order and it might be time to enlist the
help of a “Paleo RD”.
How do foods like grains and legumes irritate the gut? Do
they cause problems with everyone or just certain people?
The foods that are not part of a paleo lifestyle; grains,
legumes, soy, etc, all contain proteins and/or anti-nutrients
that our bodies were not designed to handle. Grains contain
large protein molecules called ‘lectins’. The digestive system
doesn’t have the ‘equipment’ necessary to breakdown lectins,
which means, they just hang around in the gut. These ‘loose
canons’ have the ability to bind to certain gut receptors and
then act as ‘keys’ unlocking a gate that lets them out into our
bodies. Unfortunately lectins were ‘born in a barn’ – not only
do they not close the gate as they leave, but they also damage
the gut on the way out. This is how the gut gets ‘leaky’ and
that’s not all!! Since the lectins are not part of the ‘normal’
environment, the body doesn’t recognize them and the
immune system, standing on guard, initiates an attack on the
strangers and creates antibodies against them. The antibodies
that are made have a striking resemblance to other proteins
normally found in our systems. This leads to an autoimmune
response (the body attacking itself ). The story is similar for
legumes and dairy. They also contain proteins, anti-nutrients
and protease inhibitors that irritate the gut in much the same
way as lectins.
While many may feel exempt from the whole process,
claiming that they feel fine – this may not necessarily be the
case. And, this may be the case – but it is highly unlikely.
While some may be more sensitive to these foods than others,
it is likely that removing them will have positive effects across
the board. Try it and find out!
Q
I have Celiac disease and switched to a Paleo diet about
3 months ago as the “regular” gluten free diet (i.e., filled with
grains) wasn’t really making me feel that much better. The
problem is, since going Paleo; I’m having issues with loose stools
on a fairly regular basis. Even though I didn’t feel that great
on the GF diet, at least things were ok on the bathroom front.
Now, I feel better overall, but I’m having these pretty annoying
GI issues. It’s almost like I need the “binding” qualities of those
grains. Is there anything I can be doing to remain Paleo and fix
this?
A
It’s definitely a ‘crappy’ deal when things aren’t right in the
waste removal department… It’s difficult for me to say exactly
what’s going on in your case as I don’t have details about your
diet or health history.
Continued next page
Paleo Magazine Feb/Mar 2012 37

Continued from page 37
Some things that may be contributing to the problem
include:
• Increased or high intake of fruit/simple sugars and in
some sweet potatoes, yams and/or winter squash. It is more
likely that an increase in fruit intake is the culprit as opposed
to the ‘safe starches’ but they are something to consider.
• Increased or high intake of coconut oil/milk. In some
cases coconut oil and/or coconut milk (especially if the milk
contains guar or another gum as a stabilizer), have a laxative
effect as does a high intake of fat from any source.
• Changes in gut flora. This can happen for a number of
reasons. Adding a probiotic supplement should do the trick if
this is the reason things are ‘running’ wild.
• Water intake with meals can play a role in the ‘dumping’
department. Since you no longer have the starches present to
‘soak up’ the liquid it is more rapidly delivered to the intestines
and shuttles things out. Try drinking between meals only or
limit the amount of fluid you gulp during your meals.
• Have you added a magnesium supplement? If you have,
this may be the culprit. They don’t call it “Milk of Magnesia”
because it’s catchy… Magnesium is a powerful laxative!
These are some of the most common causes of less than
‘formed’ excrement. There are other factors that may be to
blame, but start here and if things don’t ‘solidify’ consider a
trouble shooting session with a “Paleo RD”.
Q
I’ve been eating Paleo for about 3 weeks
now; high fat, moderate protein and low
carb. I’ve been feeling pretty good until now.
Recently, in the afternoons, usually after
about 3pm, I have a serious craving for carbs.
Any tips on how I can make these cravings go
away?
A
Cravings – we all have them. If
someone tells you that they NEVER crave
anything they are lying like a rug… There is
good news though; the longer we fight off/
avoid certain foods – sugar, carbohydrates,
overly salty foods, etc. and the healthier we
become – the fewer and less powerful the
cravings will be. Here are a few craving
fighting tactics to help you battle the 3
o’clock cookie run:
• Evaluate your lunch. What time did
you eat? What did you eat? Sometimes
when you short change or don’t properly
balance your pre-snack time meals it comes
back to bite you later. A carb heavy (even
fruit, sweet potatoes and yams!) morning
and/or lunch might be making you crave
more of the same at 3pm. Additionally,
too little fat and/or protein can leave you
wanting something more.
38 Paleo Magazine Feb/Mar 2012
• Wait a minute (or 20) and find a distraction. Try
redirecting your attention to something more constructive.
Take a walk, even if it is just to the bathroom or water
fountain, work on a crossword puzzle, knit, check your email,
make a phone call – anything but cave to the crave.
• Have a snack (a healthy one!). Munch on some raw
vegetables, jerky, olives, etc. Substitute healthy foods for carb
and sugar heavy treats.
• Take some ‘downtime’. Did you sleep well last night?
If the answer was no and/or you’re feeling tired you might be
turning to food for an energy boost. Lie down or rest/relax for
20 minutes. You may just need to ‘revive’.
• Bottoms up! Is your water bottle still full? Hunger and
thirst are often confused for one another. Stay hydrated and
when you find yourself wandering to the candy dish - gulp a
glass of water or sparkling water first.
Cravings are tricky. They sneak up and grab you every
chance they get. Now you’ve got some tricks of your own so,
go out there and win the fight!
If you have a question for Amy, the Paleo RD, you can email
them to her at therd@paleomagonline.com!
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Intermittent Fasting
By: David Csonka
Let’s face it, most of you
reading this magazine probably
live in a world where food is
made easily available. Because
of drive-through fast food
restaurants, grocery stores
that are open 24 hours a day,
and even the mundane yet
ubiquitous refrigerator and
freezer combination appliance,
food is made available
anywhere and anytime of the
day that you want it.
Of course we must
recognize the hard truth that
there are a growing number of
people for whom the security
of constant food availability
is financially out of reach.
Considering the vast food
wealth of countries like the
United States, it is almost
a crime that the number of
number of children going
hungry is so high. But putting
aside that terrible fact for a
moment, it is the concept of
hunger that is central to the
ideas I wish to talk about.
40 Paleo Magazine Feb/Mar 2012

While not forgetting about the
unfortunate few, the vast majority
of people living in the United States
don’t have to deal with hunger. For
them, hunger is just a sound byte in a
commercial for some breakfast cereal
or the latest oatmeal snack bar. Sure,
in between meals there are probably a
few tense minutes where you start to
get hunger pangs but this can usually
be remedied in short order. I used to
have a stash of candy bars in my desk at
the office, and if that failed me I could
always visit my enterprising coworker
who set up a snack store in their cubicle.
Trust me, he made a lot of money from
this venture.
Fasting is undoubtedly a foreign
concept for a lot of folks. Besides the
infrequent need to fast before a blood
test at the doctor’s office, or a halfhearted
attempt at food abstinence
during a religious holiday, most people
would not ever consider going without
food on purpose. But for those who are
more devout in their religious customs,
fasting is actually a regular part of life.
Indeed, fasting for either a part of the
day to several days at a time is a practice
that can be identified with just about
every major religion in the world.
Whenever there is such
commonality in so many cultures, it
leaves me wondering if there is an
unacknowledged benefit to the practice
besides the overtly described gifts of
spiritual enlightenment. I have a hunch
that the codified practices of many
organized religions were inadvertently
a way of institutionalizing healthful
behaviors. Ritual cleansing, prolonged
fasting, and periodic abstinence of meat
consumption can all be associated with
benefits like improved hygiene, blood
sugar management, and protein recycling
through autophagy.
It’s not hard to imagine the human
organism evolving to be able to handle
periods of fasting. Hunting and
gathering was never a 100% successful
endeavor, and being on the move and
migrating meant that there wasn’t time
to sit and chew on food all day like
other primates. The fact that humans
can go without food for even a week
without losing much muscle mass or
loss of critical functioning is a strong
indicator that we’re primed for this kind
of behavior.
Intermittent fasting is a way of
incorporating fasting into your lifestyle
but for much shorter periods of time,
rather than going without food for a
whole week or more. For example, this
might be done by fasting every other day,
or by fasting for the majority of each day
while only eating during a very short
block of time.
The established benefits of
intermittent fasting derived from animal
studies include a reduction in oxidative
stress, more resistance to acute stress in
general, reduced blood pressure, reduced
blood sugar, improved insulin sensitivity,
reduced incidence of cancer, diabetes, and
heart disease, and improved cognitive
ability. This includes an increase in the
amount of brain-derived neurotrophic
factor, a substance that increases the
growth of new nerve cells in the brain.
I’m sure this all sounds too good
to be true, right? Most of us have
probably experienced the brain fog and
moodiness which comes with missing
We speak paleo.
a meal, so it seems outlandish to think
that our cognitive abilities and overall
physiological health is being improved
by going hungry. You have to realize
though that you’re taking a human body
which is accustomed to eating all the
time and suddenly subjecting to a shortterm
food scarcity. Of course it is going
to react negatively.
The real magic starts to happen after
a person has had a short period of time
to adapt to this new lifestyle and way of
eating. You see, the hunger pangs that
our body gives us to signal that it’s time
to eat is not necessarily an indication that
we are low on energy, even if it might
appear so. In reality, most people could
probably survive for a month without
eating, just by gradually breaking down
all of their stored body fat. So, when
looking at it from this perspective, the
idea that our body is starving for energy
after going without food for five to six
hours is sort of ridiculous.
Think celiac disease
doesn’t affect you, your
family and friends?
Continued next page
Think again.
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Paleo Magazine Feb/Mar 2012 41

Continued from page 41
In reality, the hormonal signals that
our brain uses to trigger feeding and food
gathering are largely based on entrained
periodization of eating habits. If you
usually eat breakfast at a certain time
every day, you’ll usually begin waking
an hour or two before this time, and
feel incredibly hungry soon after. Your
body operates on daily rhythms, and
your eating habits are no small part of
this. But, just like how we can alter
our sleeping patterns, we can also make
lasting changes to our eating patterns as
well. Sure, the first couple of days will be
rough, but with some perseverance you’ll
soon find your body completely adapted
to a new schedule.
My preferred method of intermittent
fasting is the shortened eating window.
That is, I skip the normal breakfast in
the morning and only have my first meal
later after midday. I may have two or
three meals from then on until around
8pm or 9pm at night. If I’m feeling a
bit hungry after waking up I’ll only have
a nice big cup of black coffee. Caffeine
42 Paleo Magazine Feb/Mar 2012
helps to stimulate catecholamine
production which up-regulates the
availability of stored body fat for energy.
That is why coffee can be really good for
curbing your appetite.
In short, this program entails an
eating window of about eight hours,
with the remaining time of about 16
hours spent in the fast state. One can
conceivably consume the same amount
of calories with this method, as a person
who eats three square meals a day with
snacks in between, you’ll just have to eat
larger meals.
I also like to do some of my weight
training sessions in the fasted state, so
the first meal I eat after my workout
tends to be quite huge. The glycogen
depletion that results from intense
exercise is one of those situations where
energy needs actually stimulate hunger,
even though your appetite might
be moderately suppressed for a bit
immediately after the workout.
Intermittent fasting really is one
of the simplest things you can do to
improve your health, that’s because the
point is to actually not do something,
namely the eating of food. Of course
it might not be easy, considering all of
the food temptations out there, and
the initial discomfort of the adaptation
phase. But in the long run though,
I think the effort is worth any small
amount of pain. It’s just hard to argue
with evolution and thousands of years of
cultural heritage.
So, give intermittent fasting a try,
not eating just might be more rewarding
than you think!
References
http://www.sciencedirect.com/science/article/pii/
S0306987706000892
http://www.sciencedirect.com/science/article/pii/
S095528630400261X

Saving Money on Paleo
By: Jason Glaspey
One of the major decisions you make when following the
Paleo diet is that “normal” food--as defined by the Standard
American Diet (SAD)--is no longer going to work for you.
It also means that you’re going to be spending more money
on organics, on grass-fed meat, and on buying more
outlier products like almond flour. Those can be
quite a bit more expensive than their everyday
mass-produced counterparts, meaning we’ll have
to be cash-concious in other areas.
Because of this, it becomes far more
worthwhile to try and save money where
you can, to stretch those Paleo dollars as far
as possible. One of the best ways we’ve found to
save money is to not waste it in the first place. It sounds
obvious, but I can’t tell you how much fresh produce I’ve
thrown away after it’s turned flaccid and wilted.
Yes, I’m talking about planning. When I first went Paleo,
my wife and I just bought a bunch of food that was on the
Paleo list and hoped for the best. And then while cooking
each meal, we’d head back to the grocery store to pick up
whatever it was we were missing, usually buying up more food
with the hope of avoiding the extra trip the next day. Then,
every week, we’d dive into the produce drawer and pull out
whatever was at the bottom, and toss it. It was so sad to see
the wilted kale you had such high hopes for at the beginning
of the week, turn out to be a nasty mess smelling up things at
the end of the week.
The obvious solution? Don’t buy food you’re not going to
cook. And the best way to know what you’re going to cook is
to plan.
Trust us, planning takes time, and it’s easy to get
overwhelmed. Just remember, you don’t need to figure out
every single meal every week. Start with being honest about
how many dinners you plan on making, and make sure you
have those ingredients (all of them) in your kitchen at the
start of the week. Doubling down on those for lunches is also
helpful meaning you can buy larger quantities you’re sure to
use. It even helps you by saving time as well.
With breakfasts, our family figured out there are 3-4 basic
and quick breakfasts we make all the time. So we stock up
on those ingredients and resist the urge to buy other things
that sound good at the grocery store, but are unknowns in the
kitchen. When you’re late for work and groggy, you make
what you know.
Also, while your first trip to the grocery store after
switching to Paleo can deliver quite the sticker shock,
something to remember is that you probably had to stock
up on dry-good staples that you were missing. Things like
almond butter and coconut flour. These will last a long time,
and only have to be bought once in a while. So don’t let the
first trip to the store scare you.
44 Paleo Magazine Feb/Mar 2012
In fact, there are a few costs that should actually go down
on the Paleo diet. Most people find that after going Paleo
their eating-out expenses are reduced significantly. Eating at
home is almost always cheaper than eating out - even if it’s a
grass-fed steak you’re grilling at home. And let’s not forget
beverages. After giving up soda, alcohol, and that
daily Venti Quad Latte (gulp), your
wallet will have
plenty of reserves
for that extra trip
to the grocery
store.
So, when
figuring out how
to save money, or
determine the cost of Paleo,
make sure you’re not sabotaging yourself
by poor planning, and make sure you’re actually counting
the real cost overall; not just the inflated grocery bill. And as
you’ll probably see, it’s far cheaper to live healthy than to live
sick, meaning in the long run, your wallet will be just healthy
as you.
Meal Planning as easy as 1-2-3
1. Start with your source of protein.
This may range from 3-9 oz of some type of
animal product (meat or eggs). As a general
rule of thumb, each meal should have a protein
item the size of your palm or slightly larger.
2. Next, add the vegetables.
Shoot for about 1/2 to 1 pound of veggies at
most meals. It may take a few weeks to ease
into this quantity of veggies.
3. Add some healthy fat.
How much fat depends on your individual
calorie needs and how much fat is in your
protein source. With leaner meats, you’ll need
to add more fat.
For more information on planning Paleo meals, and
saving money doing it, visit PaleoPlan.com.

From The Doc
Non-Celiac Gluten Sensitivity
By: Dr. Jason Kremer DC, CCSP, CSCS
Is it just me or does there seem to
be a great deal of negativity associated
with the Paleo Lifestyle these days? I
believe the negativity around this diet is
the result of fear- fear that people will
have to give up their beloved breads,
pastas, cereals, and cookies. What
many fail to understand is that by
giving up these so called “foods”, they
may also be eliminating their laundry
list of health issues including fatigue,
thyroid problems, headaches, depression,
insomnia, IBS… and the list goes on.
In fact, according to the New England
Journal of Medicine, there are at least
55 “diseases” that can be prevented by
simply following the Paleo diet.
Okay, the study doesn’t actually
mention “Paleo” but does target gluten,
which is eliminated when following
the Paleo diet. Now before you skip to
the pages with delicious Paleo recipes
because you think this is just another
Celiac Disease (CD) article and it
doesn’t pertain to you, my focus in this
article is focused on the significance
and prevalence of non-Celiac Gluten
Sensitivity.
Huge strides have been made in
the field of gluten related disorders
in recent months as the International
Celiac Society has officially classified
CD and gluten sensitivity as two
clinically different pathologies. Much
of this reasoning involves the body’s
immune reaction to the different
conditions. While many had thought
of gluten sensitivity as a mere food
allergy, this is proving itself to be much
more detrimental to one’s health.
You see, gluten sensitivity can create
inflammation of the gut or manifest
in other parts of the body by wreaking
havoc on the brain, skin, heart, and liver;
often creating needless suffering for a
lifetime. Until now, most studies have
revolved around celiac disease, however,
with this recent clinical differentiation
we should expect to see more studies
focusing on non-celiac gluten sensitivity.
As previously mentioned in the
July/August issue of Paleo magazine,
the Journal of the American Medical
Association showed us just how serious
untreated gluten sensitivities can be.
This massive study looked at individuals
over a span of 40 years and discovered
a significant risk of death, mostly from
heart disease and cancer, related to an
adverse reaction to gluten. Results from
this ground-breaking study showed a
39% increased risk of death in those
with celiac disease, 72% increased risk
of death in those with gut inflammation
related to gluten, and 35% increased
risk in those with non-celiac gluten
sensitivity. Why was the increased risk
for death nearly doubled for those with
only inflammation? They were NOT put
on a gluten-free diet, as those diagnosed
with CD were!
Many of us are aware that CD is on
the rise with over 1% of the population
actually being diagnosed. For non-
Celiac Gluten Sensitivity/Intolerance,
the number is said to be 4-6 times
the amount of those with known CD.
Considering the fact that I’m currently
diagnosing 1-2 gluten-related disorders
every two weeks, I believe the numbers
of undiagnosed gluten-sensitive cases
are far higher than most realize. With
the number of CD cases in America
increasing over 400% in the past 50
years, I’m anxious to see what the next 10
years have to hold in the areas of gluten
sensitivity and CD.
Like CD, the only treatment for
gluten sensitivity is 100% permanent
elimination of gluten. The level
of inflammation caused by crosscontamination
alone is enough to
increase ones risk for further damage.
There is no such thing as being a
“little” gluten sensitive; the end result is
inflammation which can affect any part
of the body. Even though someone with
a sensitivity may feel “fine” now, this
condition, left untreated, only increases
one’s risk for numerous ailments.
Is heart disease only diagnosed
AFTER the initial heart attack? No,
this process has been manifesting years
before a major event occurs. I’m not
saying the root cause is always gluten,
but in many cases it’s worth ruling out in
the beginning. Why mask the symptoms
with a Band-Aid when you can look
upstream and simply remove the root
cause?
Asymptomatic Celiac Disease
“[A review of ] the medical
records of all patients diagnosed
with celiac disease at the
Children’s Hospital of Wisconsin
between 1986 and 2003...
[demonstrated that patients]
with celiac disease usually do not
present with classic symptoms;
they are more likely to be
asymptomatic...”
Telega, G., Bennet, T.R., Werlin,
S. (2008). Emerging new clinical
patterns in the presentation
of celiac disease. Archives
of Pediatrics and Adolescent
Medicine, 162, (2), 164-168.
From 2008 PPT from Dr. Stephen Wagen
Paleo Magazine Feb/Mar 2012 45

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Winter skin
By: Liz Wolfe
Have you ever rubbed an inflated balloon across your
hair, creating a frenzy of static electricity? Fun party trick
and not unlike the mad-scientist way your hair stands up in
the wintertime when you take off your wool hat. This static
electricity is simple science: the transferring of electrons
among objects in contact.
This little act of Science happens all year round. So why is
it so much more apparent in the winter? Because when cold,
dry winter air sets in, there is less moisture in the atmosphere
to “discharge” the static.
We may find our skin changing profoundly
with the weather for the same reason: there’s less
moisture in the air, so there’s less moisture available
to our skin. We get dry, cracked and chapped, but
we can’t change the weather – so what can we do?
A combination of good diet and dedicated
skin care is your best bet for combatting Winter
Skin. Amanda Donovan, owner of Great Marsh
Skin Care, reminded me recently that
fighting Winter Skin isn’t just about
lotions and balms. It’s about eating
well. “I tell everyone who comes by
my tent at the farmer’s market to
start eating more saturated fats,”
Donovan says, “and they look
at me like I’m nuts. Of course,
Paleo people are a bit more on
the bandwagon than the general
public.”
In Nourishing Traditions,
Sally Fallon and lipid expert Mary
Enig discuss the importance
of saturated fats – like those
from coconut oil – in retaining
adequate Omega-3 in the body. The
connection is clear – Omega 3 fatty acids have been studied to
be of benefit in improving psoriasis and dermatitis (generally
regarded as inflammatory conditions). For many individuals,
symptoms of these skin problems intensify in the winter.
But don’t most Paleo-oriented individuals get plenty of
Omega-3 from wild-caught fish and grass-fed meats, and
plenty of saturated fats from coconut oil, butter and ghee? If
that’s the case and you’re still dealing with skin symptoms,
you may want to look at your digestion – specifically whether
you’re producing adequate bile for the emulsification
and utilization of fatty acids. A physician from the Paleo
Physician’s Network (PaleoPhysiciansNetwork.com) or a
holistic nutrition professional can help address digestive
problems.
Digestion, though, is just one place to look – it also
matters how you treat your skin all winter long. Here are my
favorite tips for keeping Winter Skin in check.
Use a humidifier.
Paleo Body
Simply adding moisture to the air around you can do
wonders for your skin.
Exfoliate gently.
Exfoliating helps smooth the skin and prime it for
moisturizing oils, but using harsh tactics only makes
fragile skin more delicate. A gentle swipe of baking
soda (no scrubbing) works for the face.
For the body, try dry-brushing with a naturalbristle
brush. Begin at the feet or hands and,
using a circular motion, brush softly toward
the heart. Always follow-up with a rich natural
moisturizer, like unrefined shea butter or coconut
oil.
Don’t use soap – and don’t
bathe so much.
Use the Oil Cleansing Method.
I’m not suggesting that we
all embrace that Hippie Musk;
but I’m definitely advocating a
cleansing routine that doesn’t
strip your skin. Soap, hot water,
and “clarifying” cleansers can all
zap your skin’s natural oils – its
inherent protection against “the
elements.” If you must shower daily,
avoid a full-body soap-down – bits
& pits only.
My tried-and-true method for cleansing my face without
stripping its natural oils – see TheOilCleansingMethod.com
for an introduction. You can use nearly any combination of oils
– including coconut oil alone. Jojoba oil makes an excellent
post-cleansing moisturizer. Nope, these oils will not clog your
pores!
Moisturize habitually – with the right products.
Standard moisturizers are filled with chemicals and
questionable ingredients. Even the “natural” stuff may be
refined beyond its usefulness, says Donovan, “Shea butter,
along with a lot of other unrefined butters and oils, is actually
Continued next page
Paleo Magazine Feb/Mar 2012 47

48 Paleo Magazine Feb/Mar 2012
Paleo Pantry List
Courtesy of Diana Rodgers
Just getting started on Paleo? Congratulations! Here’s a basic shopping list to get you going.
Beverages: Water, electrolyte enhanced water, coconut water and herbal teas. For those who still choose to drink alcohol,
tequila is a better choice than beer or sugary mixed drinks. Mix two shots of tequila with the juice of one lime over ice, and top
with soda water for a Robb Wolf “NorCal Margarita.”
Proteins: Look for grass fed meats, pasture raised eggs, free range chicken and wild caught fish. Eggs, pork (including bacon
and sausage), poultry, beef, veal, lamb, game meats (venison, elk), fish and shellfish. Jerky and sardines are great for snacks.
Fats for cooking: Coconut oil, ghee, butter, lard, tallow.
Vegetables: Visit your local farmers market or seek out the freshest, local produce you can find. Cooked vegetables are easier
to digest than raw. Roots and tubers should be peeled. A basic list could include: onions, garlic, carrots, celery, cauliflower,
cucumbers, lettuce, swiss chard, kale, cabbage, mushrooms, peppers, broccoli, sweet potatoes and winter squash.
Fruits: Go easy on the fruits and focus on berries. Avocados, tomatoes, limes and lemons are great to have at all times.
Nuts: Just like fruits, go easy on the nuts. They contain high amounts of omega-6 fatty acids and have
anti-nutrients like phytates. It’s best to soak and sprout nuts. The best choices are macadamia nuts, cashews and hazelnuts.
Herbs & Spices: As many as you can find! Watch out for blends that may contain fillers or MSG. Fill your cabinets with
herbs and spices, and look for fresh ones like cilantro, basil and parsley at the farmers market or store. Switch your table and
Kosher salt to sea salt.
Other Random Items: Coconut milk, chicken and beef broth, canned tomatoes, tomato paste, capers, olives, artichoke hearts,
roasted red peppers, canned fish (tuna & sardines), almond butter and other nut butters, canned chipotles in adobo sauce, mustard,
cider vinegar, balsamic vinegar, red wine vinegar, curry paste, coconut aminos and wheat-free tamari, almond and coconut
flour, olive oil (for salad dressing and light cooking), honey, maple syrup for occasional use in those fun Paleo muffin recipes.
Continued from page 47
kind of stinky – so the refining process usually also includes a
washing and deodorizing process with hexane and bleach.”
The refining process can also destroy antioxidants like Vitamin
E. For this reason, Donovan says, we should seek unrefined
shea butter and oils over buzzwords like “organic,” which
is generally meaningless (there’s no government standard
governing the term for personal care products).
Use the night wisely.
Night-time is the best time to use a rich moisturizer and
allow it to really soak in. It’s also the best time to get really
weird and put some food on your face. I’ve recently fallen in
love with the new Beauty Balm from GreenPasture.org – it’s
a mix of shea butter, butter oil (yup, real butter oil), cod liver
oil (yup, real cod liver oil) and coconut oil. Not only is it
nourishing, but it has a variety of fatty acids and Vitamin A,
which is healing to the skin.
Some of these options may seem slightly pricey compared
to standard drugstore lotions, but they’re no more expensive
than a “designer” moisturizer and you’re saving yourself some
serious chemical exposure. You can also rest assured that they
work.
If you need help sourcing your products,
MountainRoseHerbs.com and GreatMarshSkinCare.com are
excellent sources for unrefined butters and oils.
Shea butter is made from the nuts of the Karite, or Shea, tree,
which grows naturally in sub-Saharan Africa countries. A tree can
produce nuts for up to 200 years!
References
Boelsma, E., Hendriks, H., Roza, L. (2001).Nutritional skin care:
health effects of micronutrients and fatty acids. . American Journal of
Clinical Nutrition, Vol. 73, No. 5, 853-864.
Fallon, S., Enig, M. (1999). Nourishing Traditions: The Cookbook
that Challenges Politically Correct Nutrition and the Diet Dictocrats.
Newtrends Publishing

Paleo Sample Weekly Menu
Here is a basic week of Paleo eating. This is a generic template designed to give
you a sense of what a Paleo diet might look like for a week, eating three meals a
day with some snacks and treats. Recipes with a (*) can be found at
www.radiancenutrition.com.
Monday
Breakfast 3 eggs scrambled with spinach, cooked in
butter
Snack (Optional) Smoothie with 1/2 can of full fat
coconut milk and a handful of berries
Lunch Large green salad with lemon and olive oil
dressing, 4oz wild salmon and 1/2 an avocado
Dinner Curried grass-fed beef stew with vegetables*
and a side of sauerkraut
Wednesday
Breakfast Scrambled beef with roasted sweet potatoes*
Snack (Optional) Hardboiled egg with a carrot
Lunch Lettuce boats with roast beef, avocado, red peppers,
cilantro and salsa
Dinner Roasted chicken (use leftover meat for soup
tomorrow), with a side of sweet potatoes and greens
sauteed in coconut oil.
Friday
Breakfast Two homemade sausage patties* with an egg
Snack (Optional) Prosciutto wrapped steamed
asparagus
Lunch Leftover chicken soup from yesterday
Dinner Coconut curry with striped bass and baby bok
choy*
Sunday
Breakfast 3 egg omelet with tomatoes, onions,
mushrooms and spinach
Snack (Optional) Can of sardines with 1/2 red pepper
Lunch Out to lunch - Chipotle salad bowl with
lettuce, meat and guacamole (no beans or rice)
Dinner North African Spiced Ribs* with steamed
broccoli
Tuesday
Breakfast Sweet potato pancakes* and bacon
Snack (Optional) Beef jerky, 5 macadamia nuts
Lunch Leftover beef stew with salad on the side
Dinner Pork tenderloin (pg 56) with roasted veggies of
your choice and sauerkraut
Thursday
Breakfast Leftover scrambled beef with roasted sweet
potatoes
Lunch Out to lunch - burger with no bun, side salad
with lemon and olive oil
Dinner Homemade chicken soup with vegetables
Saturday
Breakfast Leftover sausages from Friday with a small
piece of fruit or berries
Lunch Leftover curry from the night before
Dinner Herbed Chicken with Roasted Garlic with a
side of sauteed greens in coconut oil
Paleo Magazine Feb/Mar 2012 49

Starches:
By: Diane Sanfilippo
Safe satiety or a slippery slope?
Dietary starch is most commonly
found in the Standard American Diet
in the forms of wheat, corn, rice, and
potatoes. When eating a Paleo diet,
we typically see starches only in the
form of roots and tubers such as yams,
sweet potatoes, yucca, taro and cassava. 1
Lately, there has been some discussion
in the Ancestral Health communityat-large
about the potential to consume
what are being called “safe starches” in
addition to the aforementioned roots and
tubers. The conversation seems to have
spawned from the praise of Paul and Sou
Chin Jaminet’s book “The Perfect Health
Diet” by Chris Kresser, a well-respected
acupuncturist and integrative medicine
practitioner/Paleo advocate, as well as
by the curiosity of the prominent lowcarb
(and Paleo-oriented since the 2011
Ancestral Health Symposium) advocate
Jimmy Moore.
Jimmy posed a question to a large
audience of nutrition experts including
Robb Wolf, Kurt Harris, Loren Cordain,
Chris Masterjohn and myself amongst
many others asking what we thought of
including white rice and white potatoes
as part of a healthy diet per
Jamient’s “The Perfect Health
Diet” recommendation.
The responses were
collected in a blog
post by Jimmy and
a further debate
between Paul
Jaminet and Dr.
Ron Rosedale, a low-carb
physician specializing in leptin,
ensued, with the result seemingly that
Jaminet and Rosedale will, at this
point, agree to disagree on the notion
of whether roughly 100g (or 400kCal)
per day of “safe starch” intake promotes
or is detrimental to optimal health in
humans. 2
Why are some starches considered safe?
“Safe starches” can be defined as
sources of dietary carbohydrate that
50 Paleo Magazine Feb/Mar 2012
do not pose the same potential health
risks as “unsafe” forms such as grains
and legumes that are loaded with antinutrients
including lectins, phytates
and saponins. Generally speaking,
“safe starches” come from foods that
provide a nearly pure starch which is
white, insoluble in cold water or alcohol,
and is comprised of a combination of
amlyose and amylopectin. 3 That said,
the end, usable form of all carbohydrates
in the body is glucose. According to
Dr. Kurt Harris, “These starchy plant
organs or vegetables are like night and
day compared to most cereal grains,
particularly wheat. One can eat more
than half of calories from these safe
starches without the risk of disease from
phytates and mineral deficiencies one
would have from relying on grains.” 4
The list of safe starches beyond what
Paleo diet-followers ordinarily eat
includes white rice and white potatoes.
White rice is considered to be “safe”
because it’s husk, bran, and germ (the
parts that give brown rice it’s color) have
been polished off and removed. White
potatoes,
particularly with the skin removed, are
essentially pure starch, allowing them
to be considered “safe” without antinutrient
effects. Some, like Dr. Harris,
may also recommend bananas as a safe,
non-toxic starch source, while others
like Robb Wolf continue to eschew even
white rice for it’s potentially deleterious
effects on low density lipoprotein (LDL)
receptor site activity in humans and in
mice. 2,5
Some educated opinions to consider:
“Eating glucose will raise insulin
and raise leptin, will impede the ability
to burn fat, and contribute in some
degree to progressive insulin and
leptin resistance that is a hallmark of
accelerated aging and its associated
symptoms of cardiovascular disease,
diabetes, obesity, osteoporosis, immunity
disorders, brain and neurological diseases,
and cancer.” - Dr. Ron Rosedale 6
On whether or not the intolerance
of carbohydrates in some people is
plausible “…we recommend ketogenic
diets as a therapy for various conditions,
including neurological disorders of all
kinds, and generally hold that dietary
adjustments are desirable in many health
conditions. So we do not consider that
a single macronutrient ratio applies
to everyone, but we do believe that
intolerance of a “normal” macronutrient
ratio is diagnostic of a dysfunction of
some kind.” – Paul Jaminet 7
“I think consumption of quality
animal products is the sine qua non of
a healthy diet. Once you have that, then
eating starchy plants is more important
for nutrition than eating colorful leafy
greens - the veggies that are high fiber
and low starch. (Some green leafy
vegetables are good sources of folate
and along with some fruits are sources
of flavonoids that may benefit you via
hormesis.) I view most non-starchy
fruit with indifference. In reasonable
quantities it is fine but it won’t save
your life either. I like citrus now and
then myself, especially grapefruit. But
better to rely on starchy vegetables for
carbohydrate intake than fruit. – Dr. Kurt
Harris 4
“In cases where there is no
significant metabolic damage, when
I have these folks increase their
carbohydrate intake (with starch like
tubers and white rice, and fruit) to closer
to 150g a day, they almost always feel

etter. Their hair loss stops, their body
temperature increases and their mood
and energy improves.
For people that are overweight
and are insulin/leptin resistant, it’s a
bit trickier. In some cases increasing
carbohydrate intake moderately, to
approximately 100g per day, actually
re-starts the weight loss again. In other
cases, any increase in carbohydrate intake
– in any form – will cause weight gain
and other unpleasant symptoms.” – Chris
Kresser 2
If you’ve followed this discussion
around the paleo blog-o-sphere, you may
be left scratching your head wondering
how to proceed. Should you start eating
white rice and white potatoes in addition
to your Paleo-friendly roots and tubers in
light of this new information?
In my opinion, you’ll need to answer
a few questions before embarking on
your own self-experimentation with
“safe starches”:
1. Are you or do you think you are
metabolically deranged? If so, have you
Banana Nut
Bake in your muffins for
a perfect Banana
Bread experience!
been eating a low-carb or very-low carb
diet for some time but have stopped
seeing results/hit a plateau?
2. Have you been following a lowcarb
(under 100g/day) or very low-carb/
ketogenic diet (roughly 20-50g/day or
fewer) for longer than three months
without re-evaluating your health
status? If so, do you think there are some
aspects of your health that you’d like
to see improve such as moods, energy,
metabolic rate, and sleep quality?
3. Do you generally tolerate
Neolithic or quasi-Neolithic foods
(grains, legumes and dairy) well, possibly
better than you thought you might but
maintain a Paleo or Primal type of diet
regardless?
4. Are you able to eat starchy roots
and tubers without experiencing a
cascade into binge eating and/or sugar or
carb cravings?
5. Are you a highly active person?
If you answered yes to any or all of
these questions, it may be reasonable
for you to consider adding some “safe
starches” that you previously considered
“un-Paleo” to your diet.
References
1 FAQs: What are dense carb sources on a Paleo
diet? http://balancedbites.com/2011/08/paleodiet-carbs.html
2 Is There Any Such Thing As ‘Safe Starches’ On
A Low-Carb Diet? http://livinlavidalowcarb.
com/blog/is-there-any-such-thing-as-safestarches-on-a-low-carb-diet/11809
3 http://en.wikipedia.org/wiki/Starch
4 Jimmy Moore inquires about “safe starches”
http://www.archevore.com/panuweblog/2011/9/29/jimmy-moore-inquiresabout-safe-starches.html
5 Exogenous plant MIR168a specifically targets
mammalian LDLRAP1: evidence of crosskingdom
regulation by microRNA
http://www.nature.com/cr/journal/vaop/
ncurrent/full/cr2011158a.html
6 Is the term, ‘safe starches’ an oxymoron?
http://drrosedale.com/blog/2011/11/22/is-theterm-safe-starches-an-oxymoron/
7 Jimmy Moore’s seminar on “safe starches”: My
reply
http://perfecthealthdiet.com/?p=4878
S N AC K S YO U CA N E VO L V E W I T H
A L L N AT U R A L C L U S T E R S O F
N U T S , S E E D S , B E R R I E S A N D F R U I T S
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Satisfy your craving with
a delicious blend of
coffee beans and nuts!
Or simply enjoy it out of the palm of your hand - delicious!
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Paleo Magazine Feb/Mar 2012 51

Food
Curry Crab Dip
From Primal-Palate.com
52 Paleo Magazine Feb/Mar 2012
Ingredients
8oz wild caught lump
crab meat
1/4 cup mayonnaise*
1 tsp curry
1/2 tsp black pepper
1/4 tsp paprika
1/4 tsp anise
Pinch of cayenne
Process
1. In small mixing bowl, combine crab, mayonnaise and spices.
2. Pour crab into a serving bowl.
3. Serve with fresh endive leaves.
For the mayonnaise
1. In a high speed blender or food processor, blend 1 egg,
1 TBSP lemon juice, 1/4 tsp ground mustard seed
and a pinch of salt.
2. Slowly blend in 1 cup of macadamia nut oil, 1 TBSP at a
time until mayonnaise is thick and creamy.
3. Keep in the refrigerator for up to one week.

Cantonese Lettuce Wraps
From Paleo Comfort Foods
Food
According to food writer and cookbook author Grace Young, “The Chinese believe that the heart of the family resides in the
kitchen.” We have a hard time arguing with that sentiment! With that, it is only fitting that the Chinese New Year is associated
with many foods and traditions. For many, the Chinese New Year’s Eve dinner is seen as the most important meal of the year.
There is so much symbolism associated with many of the dishes served around the Chinese New Year. Noodles, unbroken,
represent longevity. Whole fish is a symbol of prosperity, and the Chinese word for fish – yu – sounds like the word for
abundance. It is thought that eating fish will help your wishes come true. Lettuce wraps are very popular around the Chinese
New Year, as the Cantonese word for lettuce sounds like rising fortune, and these bundles are considered even luckier when a
protein like chicken is used in the filling.
The Year of the Dragon begins January 23, 2012 and ends February 9, 2013. Wishing you all a happy Year of the Dragon!
Yield: Approximately 4 servings
Ingredients
1 tablespoon coconut oil
1 tablespoon fresh ginger, minced
2 teaspoons fresh garlic, minced
2 green onions, sliced (white and green parts)
1 pound ground chicken (or finely minced chicken breasts/
thighs)
2 cups chopped shitake mushrooms
2 tablespoons homemade oyster sauce (recipe next pg)
1 tablespoon coconut aminos (or other gluten-free soy
substitute)
2 tablespoons dry sherry (or chicken stock)
1 teaspoon chili paste (such as sambal oelek) or red pepper flakes
1 head Bibb or iceberg lettuce
Process
1. Heat a large skillet over medium heat. When hot,
add the oil, then the ginger, garlic and onions, stirring
just until fragrant.
2. Add in the chicken and mushrooms, stirring to
combine, and continue cooking.
3. Meanwhile, in a separate bowl, combine the oyster
sauce, coconut aminos, dry sherry and chili paste. Pour
this mixture over the chicken stirring to mix well.
4. Continue cooking until most of the liquid has
evaporated.
5. Serve with lettuce leaves.
Paleo Magazine Feb/Mar 2012 53

Food
Homemade Oyster Sauce
Oyster sauce originated in China.
Traditionally, it’s made by cooking
oysters over a low heat for a long period
of time, to produce a thick, condensed
oyster flavor. It is very rich, dark and
somewhat sweet.
Unfortunately, most pre-bottled
sauces are now thickened with
cornstarch, flavored with oyster extract
and/or darkened with caramel. They also
tend to contain MSG, sugars and salt.
Thankfully, making your own is pretty
easy!
1. Take ½ pound of oysters and reserve
their liquid.
2. Finely chop the oysters, and place in a
small saucepan over medium heat.
3. Add in the reserved liquid and 1
tablespoon of water, and cook for about
10 minutes.
4. Strain the oyster mixture through
a fine sieve. Add in 2 tablespoons of
coconut aminos, 2 teaspoons honey, and
1 teaspoon arrowroot powder mixing to
combine well.
5. Return the mixture to the saucepan,
and simmer over a medium low heat
until somewhat thickened.
6. Store in the refrigerator.
From: Paleo Comfort Foods
54 Paleo Magazine Feb/Mar 2012

Dark Chocolate & Raspberry Pot de Creme
Ingredients
Food
6oz 70% dark chocolate, chopped into bite size pieces
2 eggs
1 tsp vanilla extract
1 cup coconut milk, scalded
Fresh raspberries for garnish
Process
From: Primal-Palate.com
1. Blend chopped dark chocolate, eggs and vanilla in a
high speed blender until smooth.
2. In a small saucepan, heat coconut milk until almost
boiling. You will see steam rising from the milk, but it
should not be bubbling yet.
3. Slowly pour the scalded coconut milk into the blender
and blend until smooth.
4. Place 4 fresh raspberries in the bottom of four 8oz
souffle dishes.
5. Pour chocolate creme mixture into the souffle dishes
over the raspberries.
6. Cover each dish and chill in the refrigerator for two
hours.
7. Garnish with shaved dark chocolate and a fresh
raspberry.
Paleo Magazine Feb/Mar 2012 55

Food
Ingredients
Pork tenderloin
Chicken or beef broth
Maple Syrup
Fresh or dried rosemary
Turmeric
Pumpkin pie spice
Coconut oil
Sea salt
Freshly ground pepper
Process
1. Pre-heat oven to 425°.
56 Paleo Magazine Feb/Mar 2012
This tenderloin is incredibly easy, fast and is excellent re-heated. We’re not
going to worry about measuring anything with it either. Just trust yourself
and sprinkle on as much, or as little, as you think you need.
2. Spinkle loin with salt, pepper, rosemary, turmeric and pumpkin pie spice. Rub in really well.
3. In a large, oven-proof skillet, melt coconut oil over medium-high heat and sear loin on all sides.
4. Turn heat off. Add broth to pan, scraping up any bits from the pan as you do. Pour a little maple syrup on the loin.
5. Cover and place in 425° oven for about 20-30 minutes, or until done, depending on thickness of loin.
6. Let rest for 10 minutes, slice and serve.
Pork Tenderloin
with Hearty Spice Rub

Pink Coconut Bark
Ingredients
1 cup coconut oil, softened
2 TBSP chopped, dried cherries
2 TBSP shredded coconut
1 TBSP Enjoy Life mini chocolate chips
1 tsp beet juice
1/2 tsp vanilla extract
1/4 vanilla bean
2 drops almond extract
Process
1. Mix all ingredients, except shredded
coconut, in small bowl.
2. Spread mixture on parchment lined baking
sheet. Dust with shredded coconut.
3. Place in freezer for at least 20 minutes.
4. Once solid, break into pieces. Store in
freezer.
Options
Food
Once spread on baking sheet, lightly sprinkle with
sea salt.
Add drizzle of raw, local honey or organic maple
syrup.
Paleo Magazine Feb/Mar 2012 57

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Fermentation 101
By: Lisa Herndon
Fermentation is one of my favorite
subjects. I have studied this amazing
phenomenon quite extensively and am
fascinated by the chemistry of what
happens at each stage of fermentation.
Unfortunately, many of us have no
idea what fermentation is or why it is
important. Fermentation is a traditional
technique used to preserve foods and
it has a long history in the human diet.
Fermented foods include a large variety
of cultured dairy products (yogurt, kefir,
cheese, buttermilk and sour cream),
vegetables and fruits (sauerkraut, pickles
and kimchi), breads and even chocolate.
During lacto-fermentation, starches
and sugars in vegetables and fruit convert
to lactic acid by friendly lactic-acid
producing bacteria.
“The proliferation of lactobacilli
in fermented vegetables enhances their
digestibility and increases vitamin
levels. These beneficial organisms
produce numerous helpful enzymes as
well as antibiotic and anticarcinogenic
substances. Their main by-product, lactic
acid, not only keeps vegetables and fruits
in a state of perfect preservation but also
promotes the growth of healthy flora
throughout the intestine.” (Sally Fallon,
Nourishing Traditions, page 89)
Isn’t Lacto-fermentation Dairy Stuff?
Not really. Lacto-fermentation is
often confused as being dairy-based
because of the prefix “lacto”, however
this is not accurate. It does include dairy
ferments but the term itself refers to the
bacteria that is created, lactobacillus or
lactic acid bacteria (LAB). This is an
important distinction since this allows
individuals who are lactose or casein
intolerant to still benefit from lactofermented
foods.
Are We Talking About Pickles? Sorta…
A common misconception about
fermentation is that it is pickling.
Initially this term was more accurate but
now most “pickled” products are made
with vinegar and heated at high heat to
preserve them. I refer to these foods as
jarred foods.
These are the foods that you
commonly see on the unrefrigerated
shelves at your grocery or what
some people use “canning” for
at home to preserve vegetables
such as carrots, sauerkraut, green
beans, etc. This is certainly a way
to preserve food. But they often
have preservatives added to them
that are not healthful and the live
enzymes are killed from the heating
process.
Let’s consider cabbage, or
sauerkraut, when they are jarred or
fermented. Sauerkraut that is heated
and preserved in a jar with vinegar is
shelf stable and will keep a very long
time unopened in your cupboard but
the nutrient value is usually decreased
through heating. A one-cup serving
of sauerkraut provides 4 g of fiber, 35
percent of the recommended daily
amount of vitamin C, over 100 percent
of vitamin K and 12 percent of iron in
addition to lactic acid and probiotics.
Finding Real Fermented Foods
Now this part is trickier…you have
to be a bit of a detective to find properly
fermented foods to purchase or you can
take the easier route and make them
yourself. Even innocent looking organic
whole milk yogurt can have some odd
items on the ingredient list. I spend a
decent amount of time reading labels
at my local health food store. Here’s an
example of what I found.
Clover Organic Whole Milk yogurt
has Organic Pasteurized Milk, Organic
Pasteurized Cream, Pectin, Organic
Corn Starch, and Live Active Cultures.
Pectin and cornstarch? Yuck! Real
yogurt should have whole milk and live
cultures – that’s it.
Commercially live fermented
foods are more likely to be available in
the refrigerated section of your local
health store. One reputable company
that I know will ship real sauerkraut
is Farmhouse Culture. Another good
reference for locating real fermented
foods and real
whole foods
in general is
available
through
the Weston
A Price
Shopping
Guide.
What Do I
Mean, “Properly
Fermented?”
Most of
the literature
and certainly
the food scientists
and biochemists agree that lactofermentation
is an anaerobic process.
Anaerobic means that these foods should
be fermented in an environment without
oxygen. Many books with fermentation
recipes have you doing this in less than
ideal circumstances. Many recommend
using a mason jar that is tightly sealed.
Close but not really, the groves along the
top of the lid for the mason jar allows
Grand Canyons of air in compared to the
size of the lactic acid bacteria trying to
dominate the container of vegetables or
whatever we are attempting to ferment.
If oxygen can enter then this also means
that mold and undesirable yeast can
enter too. This is not good. The point of
fermenting is creating the healthy LAB
bacteria to repopulate our gut flora and
improve our overall health.
I always recommend using a
closed-air system for lacto-fermentation
(unless you are making kombucha or
vinegar; these two products need oxygen
to ferment). The Pickl-it jars are the
device that I recommend if you want
to make your own cultured foods. They
are designed to optimize the proper
conditions for successful fermentation.
These jars are hermetically sealed and
allow for the CO2 that occurs during
fermentation to release through an
Continued next page
Paleo Magazine Feb/Mar 2012 59

Continued from page 59
airlock with a water barrier. So
no exploding jars while maintaining
the ideal environment for the LAB to
quickly multiply. The materials used for
the jars are carefully sourced to be free
of environmental toxins. The owners of
Pickl-its have chosen to use Italian glass
both for the jars and the “dunkr” (weight
used to keep veggies under the brine) and
silicon food-grade grommets and plugs
instead of the petroleum products that
are commonly used by other producers.
Darkness is another important
variable in fermentation. LAB and other
enzymes are light sensitive – they thrive
in darkness – so be sure to tuck away
your jars in a cupboard or cover with a
cloth to keep your bacteria happy.
Duration of
the ferment can also
be critical. There
are certain stages
that occur during
fermentation and I’ve
included a summary
of the steps involved
but the complete
details can be found
on the Pickl-It
website.
These steps
have to occur in this
particular order –
biochemistry is a bit
demanding in that
way. This process
is the same for all
fermented foods
whether they are
vegetables, grains,
dairy or fruits. It is
important to note
that this process shifts from aerobic to
anaerobic, a very critical step for the
overall-health and stability of the final
brine and fermented food.
“Amazingly, anaerobic lactobacillus
bacteria (LAB), the “good guys”, which
are crucial and foundational to lactofermentation”,
are only available in
EXTREMELY small numbers – only
about 0.15 to 1.5% of the total bacterial
population, primarily belonging to
Leuconostoc mesenteroides ssp.
mesenteroides at the beginning of the
60 Paleo Magazine Feb/Mar 2012
Tips for successful fermenting
To keep your lactic acid bacteria
happy, choose:
High quality, pesticide-free
ingredients (organic is often a
good start)
Antibiotic-free milk, as antibiotics
will kill lactic-acid bacteria (grassfed
raw milk is best)
Filtered water that doesn’t
contain flouride or chlorine (both
kill lactic-acid bacteria)
Unrefined, high-mineral salts
Cover your Pickl-It (do not cover
the airlock) to block UV light
process.”
Step 1: Fermentation begins the
moment the cabbage is filled into
containers. It must be tightly packed
so that aerobic bacteria (Pseudomonas,
Flavobacterium, and Acinetobacter
species – the microbes you do not want
to have in your ferments) are deprived of
oxygen, and are immediately diminished.
Step 2: Shift in fermenting
environment to anaerobic, with the
salt and reduced pH working together,
supporting the anaerobic lacticacid
bacteria (LAB), Leuconostoc
mesenteroides. Depending on
temperature, these first two stages are
completed in 3 to 6 days. Lactic acid will
have increased to approximately 1%.
Step 3: Lactic acid bacteria shift to
homofermentative LAB that dominate
due to anaerobiosis,
lowered pH and
elevated levels of salt.
The pH at this point
is approximately
3.8 to 4.1 and
results in a mildflavored
sauerkraut.
This is when food
processors in Europe
typically unpack and
pasteurize their kraut.
Step 4: Only
fresh, unpasteurized
sauerkraut will
undergo the final
stage for full
nutritional and flavor
development. Stage
4 typically takes at
least 30 days with the
proper fermentation
conditions discussed
earlier (temperature,
anaerobic, absence of light, etc).
This is why it is important to allow
time to do it’s magic. Sauerkraut made
in a few days may taste good but if you
want the full nutrient profile than you
need to be patient and wait at least 30
days. Most traditional cultures ferment
sauerkraut for 8 to 12 weeks and some
experts feel that sauerkraut is not fully
mature until 6 months.
What can fermented foods do for
you? Well, since you are made up of
mostly bacteria and there is a constant
battle of the good versus the bad, it
can give you an edge over the bad
by repopulating the good flora into
your digestion. At least 70% of your
immune function is a result of a healthy
gastrointestinal tract and with the near
constant taxing of our systems with
antibiotics, processed foods, chronic
stress, dietary toxins (like wheat and seed
oils), and numerous other factors that
deplete our immune function, fermented
foods can be a vital component to
maintaining our overall health by
restoring our gut health.
Real live fermented foods are likely
to be more effective than probiotic
supplements. Supplements have to go
through a manufacturing process and
there is no guarantee that these beneficial
bacteria will survive until you get them
into your system.
It’s easy to incorporate fermented
foods into your daily routine.
Condiments like fermented ketchup,
mayo, chutneys, krauts and others are
easy to prepare and simple to add to your
meals. Fermented beverages are also
Paleo-friendly and a delicious addition
to your meals. My family loves having
kombucha, fermented lemonade or even
beet kvass with our meals.
I hope this article inspires you to
start adding some fermented foods to
your daily diet. We have found that
it has made our meals more flavorable
and also reduced our cravings for
carbohydrates and sugar. Young
children really seem to enjoy these
tangy fermented foods. I have enjoyed
watching children who first taste
fermented green beans, carrots or even
my pickle kraut and it makes my heart
swell when their first response is “more”.
Suggested Reading
The Handbook of Functional Fermented
Foods
Wild Fermentation by Sandor Ellix Katz
Cultured: Make Healthy Foods at Home
www.pickl-it.com

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62 Paleo Magazine Feb/Mar 2012
MOVNAT
RECONNECT TO YOUR TRUE NATURE
We are three-dimensional
You move throughout life in all directions, yet look at the gym and how you train, how you run, how you lift, how you
jump---everything is linear isn’t it? And I bet you thought your training was “functional”! Most everything done in the gym
is in a static position, seated or on two feet, and requires little actual movement. These traditional drills are fine for isolating
muscles or strength-yet if they are all that is done, they do little to improve the stimulation of the brain.
We are three-dimensional human beings, and we move in many more directions than forward. Moving laterally,
diagonally, vertically, and along the floor are skills which are neglected in most “functional” programs.
Moving in these different planes will require more complicated movements than just using bilateral movement patterns.
Instead we will need to move unilaterally, have mid-line crossing movements, coordinated movement, we will excite and
stress our body in new ways promoting better resilience in the body, intelligence, and elasticity in the brain.
Drills which cross the mid-line of the body are important in the development of learning in children, and in
maintaining good brain function in adults. Moving unilaterally is much more representative of how we move in day to day
life-nobody moves around with two feet at the same time! Rolling is great because it requires certain deep muscle firing
patterns which some people have lost; additionally it promotes contact with parts of the body which rarely have any contact
(one reason foam rolling and massage can be good). Finally, the frequent attempting of new physical challenges requires the
body to adapt and will produce greater and broader movement skills.
This month’s combo
In the MovNat Combo below the goal is to move through the drills as smoothly and coordinated as possible. Move
through the combo 5 times, note the time it takes to do it all. Try to improve time while improving or at least maintaining
equal control and grace in your movement.
Side Roll from Kneeling
(5 each direction)
By: Clifton Harski
Start sitting on your rear with your left knee pointed forward, and right knee up against the bottom of the left foot. Fold forward
reaching your left hand in front of you sweeping the floor left to right, look over your right shoulder with your head and eyes, raise
your right leg over and roll over you back landing in the mirrored imagine of the starting position. Focus on being smooth.
Imagine you are rolling away from something coming at you

Stance Side Slide
Set 3 markers each 10 yards apart. Assume a quarter squat stance, with most of your weight in the balls of your feet. Staying at
that squat level, slide right without crossing your legs. After 10 yards change direction and slide left for 20. Change direction
again and finish by side sliding right for another 10 yards. To change direction from traveling right to left you will need to firmly
plant your whole right foot, lower your body to a half squat, then head left by really extending your left foot to the left. Focus on
good foot plants and footwork on the direction changes.
Imagine you are cornering something trying to get away from you, and you cannot let it get past you.
Vertical Climb
Start sitting in front of a vertical tree trunk or pole. Be sure it isn’t too slick! Place both of your heels into the trunk, and pinch
with your arches and balls of your feet, grasp the pole firmly from the opposite side with your hands (do not interlace fingers).
Press into your feet and elevate your rear off of the ground. Keep your arms relaxed so they do not get exhausted. Relax your legs
and let your rear sit below where your feet are anchoring you; this creates tension from your legs into your feet against the trunk so
that you minimize your energy expenditure. To move up, press with the legs raising your body so that you can move your hands
up, one at a time, after the hands are secure again, you can either jump both feet up together, or walk one up at a time. Try to be
as relaxed as possible throughout so that you do not tire quickly. Climb down the same way: hands move first, then feet. Focus on
relaxedness.
Imagine you have to get up that trunk for your safety.
45° Slit Leg Jumps
(1 climb about 8’ high)
Set 8 targets out, 45 degrees angles, at an east to moderate difficulty level distance for a jump.
Start on your left leg, and your right leg behind you a bit, swing the right leg towards the target and land on only the right leg,
your arms should come forward as you contact the target, stand up in place, and repeat with the left leg to the next target. Focus
on landing on the target, and sticking the landing!
Imagine a trail composed of large rocks which you must hop from one to the next.
Paleo Magazine Feb/Mar 2012 63

Resources
Advertiser Directory
Steve’s Club...................................... 2
Livin’ La Vida Low Carb Show........ 11
Paleo Treats....................................... 13
Paleo Chef......................................... 14
Steve’s Original................................. 16
PaleoFX12......................................... 19
Primal Pacs........................................ 25
US Wellness Meats............................ 29
Caveman Fuel.................................... 36
Dick’s Kitchen................................... 38
Gluten Free RN................................. 41
Wellness Doctor................................. 42
Paleo People...................................... 50
Paleo Pax........................................... 53
Dave Smith Auto............................... 64
Ancestral Health Symposium............ 66
64 Paleo Magazine Feb/Mar 2012
Advertise in
our next issue!
For more information, or to advertise with
us, contact Katrina
katrinab@paleomagonline.com

Average joe paleo
This ain’t Jersey shore...
First and foremost, I want to
make it clear that I am not a certified
personal trainer. I haven’t dropped a
thousand bucks on my Crossfit Level 1
certification; hell, I’ve never even been
trained by a professional trainer! What
I do have, though, is a tireless interest
in all things fitness. I read every book,
blog and forum out there – or at least
the ones worth their salt – and have
made fitness and health a major part of
who I am and what defines me.
My road to getting to this point
has been a long one. As an overweight,
awkward freshman in high school,
I decided I would join the wrestling
team. What no one told me, though,
was that wrestling is among the most
demanding, physically intense sports a
person could get themselves into. It’s
not just learning cool moves and holds,
folks. Practices often lasted 4hrs,
kicking off with a “warm-up” run of 4
miles, intense drilling, live wrestling,
and 45 minutes of sprints, buddy
carries and whatever else my cynical
coach could dream up.
To be honest, I hated it. Fighting
through those practices was among
the most difficult things I’ve done,
but I survived all four years with a
respectable record and all limbs intact;
maybe a few missing teeth, though.
Looking back, there’s no doubt this
experience fueled my pursuit of fitness.
When I started college, I was your
standard gym-goer. Three months on,
three months off. When I was going,
I actually got pretty strong – albeit
doing the standard ‘Jersey Shore’
routine of bench, biceps and abs. Upon
graduating and starting my career, I
struggled finding the motivation and
energy to go to the gym at all!
Then I found jiu-jitsu. It was an
odd turn for someone that struggled
their way through high school
wrestling but, as time went on, I found
myself missing it. For those of you
who don’t know, jiu-jitsu is similar to
wrestling in its focus on grappling;
however, it adds some spice with the
ability to submit your opponent with a
choke or joint lock – pretty cool!
Having to get in shape, not to
mention make weight for tournaments,
required a lot of cardio - or so I
thought. I assumed the more I ran
and trained, the leaner and more
conditioned I would become. I held
this belief for a long time, waking up
every morning to run 5-7 miles, doing
a bodybuilder weight lifting routine
at lunch, and training jiu-jitsu in the
evenings.
The problem with this regimen
About the Author
Tyler lives in New Hampshire with
his wife Kristyn and his dog Cassius.
He enjoys all things fitness,
nutrition and Brazilian Jiu-Jitsu.
Probably more than his full-time
employer would prefer...
was that it simply wasn’t sustainable.
I found myself dreading my morning
runs – where I would continue pushing
myself to beat my previous time or
sustain a higher heart rate. My weight
lifting sessions turned into ridiculous
set and rep schemes: teardowns,
burnouts, and tons of supersets. I won’t
go into any real detail here because it
would be of absolutely no value to you
whatsoever!
It took a lot of pain and suffering
to finally figure out that what I was
doing to myself wasn’t going to
result in a higher level of fitness. I
started reading books such as Starting
Strength by Mark Rippetoe, and
Greg Glassman’s original Crossfit
manifestos. Once I discovered
recovery was as essential to strength
and endurance as were the track and
weights with which I trained, I realized
the true feasibility of well-rounded,
long-term fitness.
I immediately replaced the
distance running with sprints, twice a
week. Oddly enough, I found making
this switch actually improved my
cardiovascular endurance, despite the
decreased workload! With the weights,
I pursued only the most fundamental
of movements – the squat, deadlift,
press, pull-up, bench press and clean.
Similar to the gains I experienced
with my cardiovascular endurance, my
strength shot through the roof and I
was making PRs regularly.
I could go on and on, but the
moral here is to not get caught up in
whatever the latest fitness magazine
or celebrity is preaching. Challenge
yourself, stick to the basics, keep
things short and sweet, and – most
importantly – find something you can
enjoy and sustain indefinitely. You’d be
amazed with the progress you’ll make,
and the fun you’ll have doing it!
Paleo Magazine Feb/Mar 2012 65

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Ancestral Health Symposium 2012
August 9–11
A (pre) historic, three-day event that unites the Ancestral Health movement.
Harvard University In association with the Harvard Food Law Society.
ancestryfoundation.org
The Ancestral Health Symposium fosters collaboration among scientists, healthcare professionals and laypersons who study
and communicate about health from an evolutionary perspective to develop solutions to our modern health challenges.
Sponsored by the Ancestral Health Society and the Harvard Food Law Society