Fire Up The Grillpaleomagonline.com/wp-content/uploads/2012/pdfs/07-11 PM.pdf30 Barefoot Footwear Guide (By David Csonka) With all the footwear options now available to the consumer,

Paleo Magazine July/Aug 2011 1

Fire Up The GrillCooking Outside

Soak Up The SunshineDo You Fear The Sun? Don’t.Vitamin D, How Important is It? The Food

Cedar Plank Salmon

Ginger Beef Mango SalsaGrilled Steak

And More!

Paleomagonline.com $5.99 PG. 30

July/Aug 2011

Steak Rub Recipe pg 48

2 Paleo Magazine July/Aug 2011


KIDS26 Playing Big, Eating Little (By Peggy Emch)

Summer is the time for whittling away the hours outdoors and not giving a thought to snacks and lunches. Find out why it’s ok to let them instinctively skip or postpone a meal here and there.

MOVEMENT 50 MovNat – Exploring Your True Nature

With MovNat, you learn to move with ease, control, power and grace, becoming fit in the process. In this issue, MovNat Instructor, Clifton Harski presents a workout designed to be very simple and accessible to all.

NUTRITION17 Carcinogens and Meat – How To Reduce Your Risk (By Kristin Wartman) The bad news? Cooking meat at high temperatures is known

to create toxins that have been linked to some cancers. The good news? We’re going to show you how to reduce them.

46 The Modern Summer BBQ (By Diane Sanfilippo)

While the modern BBQ can be a scary place for those of us living a Paleo lifestyle (think white rolls, potato salad and soda galore), the truth is it has awesome Paleo potential.

LEARN23 The Return of the Prodigal Sun (By Sean Croxton)

All summer long, people will lather up with their squeeze bottles and spray cans, the higher the SPF, the better. Find out why our modern day fears of sunlight may be without justification.

30 Barefoot Footwear Guide (By David Csonka)With all the footwear options now available to the consumer, it may seem like a daunting task to decide what type of shoe is appropriate for your needs. We can help!

INSPIRATION15 Raquel Hardin

This 29 year old mother of two gained more energy, sleeps better, feels amazing and is an enthusiastic Paleo convert.

21 Tracey’s Journey Join us as we follow Tracey from her very first day following the

Paleo lifestyle and watch her transformation happen, right in front of your eyes.

CONTENTS

17

50

23

On The Cover• US Wellness Meats Ribeye Steaks• New Balance Minimus Trail - Men’s• Lodge Logic Sportsman Grill


THE FOOD36 Smoothies

Smoothies can be Paleo-friendly, nutritional powerhouses and incredibly easy to make.

42 Cedar Plank Salmon Primal-Palate.com Simple, yet delicious, salmon filets that are easy, flavorful and incredibly healthy.

43 Balsamic Marinated Skirt Steak with Peach Mango Salsa

A perfect summer steak with a cool, satisfying fruit salsa.

44 Berry Shortcakes Think you can’t enjoy strawberry shortcake this summer? Think again.

45 Vinegar VeggiesThis reader submitted recipe is incredibly easy to make and is absolutely perfect for a hot summer day.

48 Grilled Steak Rub A smokey, yet sweet, rub that’s perfect for those steaks on the grill.

49 Ginger Beef with Mango Salsa Sarah FragosoDelicious and quick steak topped with a very refreshing mango salsa.

COLUMNS29 Paleo RD

30 Paleo Body

38 From The Doc

53 Average Joe Paleo

IN EVERY ISSUE 7 Contributors 9 Editor’s Note

10 Short Plate

13 Research Roundup

14 Reviews

23

42

17


Paleo Magazine, LLCPublisher

Executive EditorCain Credicott

Creative Director/Photographer Tammy Credicott

Graphic Designer Clyde Anderson

Research Proofreader Amy Kubal, RD

Paleo Magazine, LLC

PO Box 2066Bend, 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 must first consult with a qualified physician.

Paleo magazine and The Healthy GF Life, LLC are not responsible for advertiser claims. We reserve the right to refuse advertising without explanation.W

WW.PERFECTHUMANDIET.COM

Contributing Writers

Tyler Miles

Liz Wolfe

Sarah Fragoso

Bill Staley

Hayley Mason

Amy Kubal

Jason Kremer, DC, CCSP, CSCS

Contributing Photographers

Greg Carver


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 running and exercising outdoors, hiking, exploring and capturing the natural world through the lens of his camera.

Erwan Le Corre is the founder of MovNat®, which is a synthesis of his long-term passion with natural move-ment, his extensive knowledge of Methode Naturelle and his philosophy of life. He’s currently working on a book (scheduled to be released in 2012), instructional DVDs, the opening of an indoor-outdoor facility to train people from around the world, as well as a MovNat® certification. You can find out more information on Erwan and MovNat® at www.movnat.com.

Kristin Wartman is a food writer living in Brooklyn. She has a Masters in Literature from UC Santa Cruz and is a Certified Nutrition Educator. She is interested in the intersections of food, health, politics and culture. You can read more of her writing at kristinwartman.wordpress.com.

Contributors

Peggy Emch began studying Paleo nutrition and fitness in 2005. After transforming her own health, she has been working to define a modern parenting theory, rooted in the philosophy of our Paleolithic past. In addition to being a parent, she is also a teacher and philosopher, with degrees in mathematics and philosophy from the University of Colorado. You can find her articles and insight on the popular parenting blog, ThePrimalParent.com.

Sean Croxton is the founder of the extremely popular Underground Wellness. He started the Underground Wellness YouTube channel, which has grown to be the most subscribed Health & Wellness channel in the world, has recently launched Underground Wellness TV and hosts one of the most downloaded health radio shows on the internet, UW Radio.

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 holds a Bachelors degree from Syracuse University, a Holistic Nutrition Educator Certification from Bauman College and a CHEK Institute Holistic Lifestyle Coach Certification.

Contributing Writers

Tyler Miles

Liz Wolfe

Sarah Fragoso

Bill Staley

Hayley Mason

Amy Kubal

Jason Kremer, DC, CCSP, CSCS

Contributing Photographers

Greg Carver


Subscribe Today

Get Paleo Magazine

delivered right to your

door!

Subscriptions Available worldwide

paleomagonline.com/subscribe.html

What Others Are Saying:

“Got the magazine in the mail yesterday and immediately read it cover to cover! It’s beautifully put together and full of great stuff. Can’t wait for the next issue!”

“...you guys did a FANTASTIC job with this thing! I love it!!!”

“Got mine...LOVE IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!”


Summer’s here! The sun is shining and the temperature is finally rising. After our winter-long stint inside, we are instinctively drawn to the outdoors, our bodies anxious to soak up as much of that sunshine as they possibly can. Those of us that work in an office find ourselves gazing longingly out the window; suddenly feeling like our cubicle is more of a jail cell than anything. We use every excuse to get outside, even if it’s just for a few minutes, and when we do finally get out into that warm sun, we turn our faces upward, close our eyes and simply enjoy the warmth on our skin. Ahh…

We’re also becoming more active. Whether it’s simply getting more done at home, playing outside with the kids or getting that walk in after (or during) work, most of us are tired of sitting inside all day. And with the sun not setting until eight or nine o’clock, we unconsciously embrace this feeling that we suddenly have all this “extra” time. Do you even realize that you’re not as tired at six o’clock as you were just a few short months ago? Now, instead of coming home after work, in the dark, and being too tired to do much of anything, you find yourself getting home, changing and heading outside, the stresses of the day fading away as you enjoy being out.

And the food. Man, the food! With summer also comes an explosion of light, bright, delicious foods that, for most of our history, we had to do without through the long fall and winter months, subsisting instead on heavier foods that store well, like root veggies and fattier meats. Now, the farmers’ markets are open and filled with fresh, brightly colored berries, avocados, peaches, plums, lettuce, peppers and more. The foods available now are cool and moist, helping to keep us hydrated during these hot summer months. Most of us naturally minimize our cooking during the summer – preferring to up our intake of salads and raw foods. And what cooking we are doing we again move outside, to the grill.

I hope that you embrace this time of year and recognize how vital it is to your overall health. For a lot of us, after months of being inside or at least completely bundled up when we did venture out, now’s the time to “re-fill” our Vitamin D tanks. Contrary to what we’re being told, being out in the sun is extremely beneficial and necessary (pg 23) – there’s a reason we start feeling depressed towards the end of the winter, yet things “start looking up” once the nice days finally arrive. So don’t be afraid to utilize that grill more (pg 17) and use the fact that you’re waiting for the coals to get ready to sit outside and relax. Your kids, if they’re anything like mine, will welcome the opportunity to stay outside to play (pg 26), no matter how long it takes to cook dinner.

This summer, the next time you find yourself gazing out of your office window, wishing you could be outside, take a minute and do it, go out and enjoy the sun and fresh air (the boss won’t mind, just remind them that spending a few minutes in the sun may actually make you more productive!). If you’re feeling guilty about not taking the kids to the lake, take the time and bring them. When you’re getting caught up in the “gotta make dinner right now!” rush, stop, take a deep breath, fire up the grill and slow down to enjoy the evening. This season provides us with an incredibly short window to fill up on Vitamin D, get outside and move (pg 50) and recharge for the all too quickly approaching colder months. Get out and enjoy it! Your body, and your mind, will thank you.

Cain Credicott

From the Editor


Once considered a rare breed, Dexter cattle are making a comeback. The breeds small size, friendly temperament and low maintenance costs, coupled with the fact that they consume about half of what an Angus or Hereford would and it’s easy to see why they make an attractive option for farmers.

The first Dexter cattle arrived in the US between 1905 and 1915. While the breed was ideal as a homestead cow, their numbers decreased as milk and meat production became more specialized. Their numbers dipped to less than 5,000 in the world, but today, due to increased popularity, those numbers have risen to about 15,000.

According to the American Dexter Cattle Association, the ideal three year old bull weighs less than 1,000 pounds and the ideal three year old cow weighs less than 750 pounds. There are two recognized types; short-legged and long-legged. Most are solid black, but they may also be the less common red or dun. The animals do extremely well in hot and cold climates and can handle being outdoors year round with just a windbreak, shelter and fresh water.

A Dexter cow can produce more milk for its weight than any other breed, producing about two and a half gallons per day with a butterfat content of roughly four percent. The fat globules in the milk are very small, which some claim makes it easier to digest. Cattle raised for meat produce beef of excellent quality and flavor with little waste. Steers can be finished on grass at about 20 months and yield a carcass of about 55% of live weight.

To find a Dexter farmer near you, visit www.americangrassfed.org or www.eatwild.com.

Know your foodIrish Dexter Cattle

Short plateA Dose of Healthy Flavor

Studies have shown that adding onion to ground beef can help reduce mutagenicity by as much as eighty percent when compared to ground beef cooked without onion. Adding cherries, antioxidant spices, Vitamin E and/or unifloral honey has also been shown to reduce HCA concentrations in ground beef.

Mutagenesis Volume 19, Issue 6, November 2004, pp. 431--439doi:10.1093/mutage/geh053


Short plate

SEATTLE, WA: Cameras rolling and stage lights shining, the first chefs stepped into the “Cave Kitchen,” ready for battle. With their every move being examined by an audience of twenty and a panel of five judges, the contestants appeared anxious. Sure they were both chefs, but only one of them would move on to the final round to compete for the title of “Primal Chef.” That, would make anyone sweat.

To find out who won, be sure to watch Primal Chef ! For updates, join their fan page at: www.facebook.com/primalchef

Have you ever watched a competitive cooking show only to notice that sugar and grains are the primary focus? You deserve something better. Primal Chef is the first competitive cooking show that keeps health in mind and allows only Paleo ingredients in house. Robb Wolf, author of “The Paleo Solution” helped kick off the event by speaking, judging, and even competing in a round of cooking.


Short plate

Vitamin D deficiency is a factor in the pathology of at least 17 different cancers. It also plays a role in autoimmune diseases, diabetes, osteoarthritis, periodontal disease and more.Vitamin D, Vitamin D Receptor and Macroautophagy in Inflammation and Infection.Discovery Medicine; ISSN: 1539-6509; Discov Med 11(59): 325-335, April 2011

How Does Your Food Stack Up?

Image from Jason Crouch at foodsize.com

Paleo Magazine July/Aug 2011 13Image from Jason Crouch at foodsize.com

Heterocyclic amines content of meat and fish

This study, from the Journal of Food Composition and Analysis, looked at the heterocyclic amine (HCA) levels in meat and fish samples that were cooked by various methods, to different levels of doneness. Researchers found that the HCA levels varied across cooking method, level of doneness and whether the meat and fish had been marinated or not. The study found that chicken (with skin) contained significantly higher levels of HCAs than other cooked meats and fish. Marinating prior to cooking was also shown to play a significant role in reducing HCA formation, regardless of the food or cooking method, dramatically reducing PhIP levels (34.6 ng/g) in well-done pan-fried chicken that was not marinated compared to chicken that was marintated (0.79 ng/g). And don’t worry if you can’t marinate your food overnight. This study confirmed findings from other studies that showed marinade can affect HCA formation regardless of how long the food sits in it, even if it’s dipped in marinade just prior to cooking.

Heterocyclic amines content of meat and fish cooked by Brazilian methodsJournal of Food Composition and Analysis Vol-ume 23, Issue 1, February 2010, pp. 61-69.doi:10.1016/j.jfca.2009.07.004

Vitamin D levels, food and environmental allergies

A recent study, published in the May 2011 issue of the Journal of Allergy and Clinical Immunology, found that lower levels of 25(OH)D were associated with sensitivities to food and environmental allergies in children and adolescents. The study found fewer associations in adults. Researchers also noted that individuals born in the fall or winter, when Vitamin D levels are lowest, had a higher risk of developing food-related acute allergic symptoms.

Vitamin D levels and food and environmental allergies in the United States: Results from the National Health and Nutrition Examination Survey 2005-2006Journal of Allergy and Clinical Immunology Vol-ume 127, Issue 5, May 2011, pp. 1195-1202. doi:10.1016/j.jaci.2011.01.017

Low Vitamin D linked to anemia in kids

Pediatricians from Johns Hopkins Children’s Center, Children’s Hospital of Philadelphia and the Albert Einstein College of Medicine of New York have discovered a link between low Vitamin D levels and anemia in kids. Researchers looked at blood samples from more than 9,400 kids in the 2-18 year-old age group and found that the lower the Vitamin D levels, the higher the risk for anemia. Kids with levels below 20 ng/ml had a fifty percent higher risk for anemia than kids with levels 20+ ng/ml.

Study findings were presented at the annual meeting of The Pediatric Academic Societies in Denver, CO.

Vitamin D needed for bone density drugs to work

A recent study by researchers from Hospital for Special Surgery in New York, found that to get optimal results

from drugs used to treat osteoporosis and low bone mineral density, individuals should maintain Vitamin D levels above 33 ng/ml. At this level, individuals are seven times more likely to respond to the drugs, according to

the lead researcher of the study. The current recommendation, from the Institute of Medicine, is only 20-30 ng/ml for healthy individuals.

Study findings were presented at the Endo-crine Society’s Annual Meeting in Boston, MA.

Red meat and colorectal cancerThis comprehensive review, published

in the May 2011 edition of Obesity Review, looked at the available epidemiologic prospective studies of red meat intake and colorectal cancer. The authors noted that due to variables such as dietary factors (e.g. intake of refined sugar, fruits, vegetables, fiber) and behavioral factors (e.g. low physical activity, smoking, obesity), the current epidemiologic evidence is insufficient to support a positive correlation between red meat and colorectal cancer.

Research Roundup

Red meat and colorectal cancer: a critical summary

of prospective epidemiologic

studiesObesity Review

Volume 12, Number 5, May 2011, pp. e472-

e493(22).doi: 10.1111/j.1467-789X.2010.00785.x.


reviews

READ

Change the way you look at meat

Find out why more and more people are saying “no” to factory farming. Pasture Perfect: How You Can Benefit from Choosing Meat, Eggs and Dairy Products from Grass-Fed Animals by Jo Robinson (Vashon Island Press), does an excellent job of explaining exactly why grass-fed products are safer and healthier for you, the farmers, the animals and the environment. Backed by science and her own research, Jo takes you on an eye-opening tour of both a grass-based farm and a factory farm, pointing out the stark differences in the ways our food is raised. Pasture Perfect also gives advice on finding grass-fed products, cooking grass-fed meats and includes 60 delicious recipes. This book is a must read for anyone truly interested in taking control of their health and understanding where their food comes from. www.eatwild.com

EAT

Coconut Wraps? Oh yeah.

The Pure Wraps from Improv’eat are one of our favorite new products, period. Made with three simple ingredients – coconut meat, coconut water and Himalayan salt - they are corn-free, soy-free, dairy-free, egg-free and gluten-free. They don’t need to be refrigerated and work amazingly well as a bread/tortilla replacement. As a matter of fact, we think they work better. They are soft, incredibly pliable (no need to heat prior to rolling) and with a hint of coconut taste, they are absolutely delicious. www.thepurewraps.com

PLAY

The Next Best Thing to Being Barefoot

For those looking for a minimalist shoe that still offers comfort and a good amount of protection, the Minimus Trail from New Balance might be just for you. At just 7.1oz, the Minimus is lightweight and extremely comfortable. With a midsole height of 15mm in the heel and 11mm in the forefoot, it’s a bit thicker than other minimalist footwear. However, with only a 4mm slope from heel to toe it still promotes a flat foot strike, yet possesses enough heel area to protect against the occasional heel strike. The shoe is comfortable enough to wear daily, both on the trail and off, and should definitely be on your list of shoes to try when looking for that modern barefoot experience. www.newbalance.com/nb-minimus


I’m a 29 year old, married, stay at home mother of two young kids. I’ve always had a passion for fitness and nutrition and have tried many different diets and workouts in the past. In September 2010, I started working out at CrossFit Rancho Santa Margarita and while I was really enjoying the workouts, I wasn’t really buying in to the whole “Paleo thing.” Back then, my idea of a healthy diet was eating small meals every few hours that included whole grains, lean meats, low fat dairy, fruits and vegetables. I never really thought much about the oils I was cooking with and one of the most important things I would look at on a label when deciding whether or not to buy something was the calorie count. I tried to keep my favorite indulgences like ice cream to one or two times a week. Whenever I started to feel my jeans get a little snug or the scale was tipping in the wrong direction I would cut down on my carbs and sugar.

In January, my CrossFit gym had a “30-Day Paleo Challenge” and I decided to give it a try. I’m not going to lie, my motivation for doing the initial Paleo challenge was completely vain...I just wanted to look better in my bikini! All of my goals were focused on losing weight, going down a size, etc...I didn’t expect that it would become this amazing lifestyle change. I thought this was going to be something I did for the 30 days for a challenge and then go back to the way I was doing things before. But after about a week there was this undeniable feeling of...well it’s hard to really even say what it feels like, you just feel GOOD. It was like my body was just working better. Aside from the physical changes, I started sleeping better, having more energy and I became digestively healthy.

When I first made the switch, the initial couple of days were pretty tough. I was a bit sluggish and tired and it was

BEFORE AFTER

I Inspire

Raquel Hardin

Continued next page..


hard not to think about all the off limit foods. Everything I couldn’t eat just looked so good! Social settings like birthday parties and sporting events were difficult and it required a lot of planning on my part to make sure I was going to have food I could eat wherever I was going. Society just doesn’t make it easy- it is so much more convenient to be non-Paleo! But, after a bit it definitely gets easier. For me, it was a huge help to read different Paleo blogs

to get ideas on meals and snacks. The fact is, when you stop thinking about everything you can’t eat and start focusing on all of the amazing options you CAN eat, it actually becomes fun! My biggest piece of advice is to be prepared. Plan meals ahead of time, make extra for leftovers and keep snacks ready to go.

After experiencing such an amazing change of my own, I’m now working on getting my whole family on board. I’ve switched my husband over (although he likes to take “cheat weekends” more than the occasional “cheat meal”) and my kids are a work in progress. For me, it is more important that I am teaching them about healthy eating and offering them their healthy Paleo choices and keeping a lot less junk and processed food in the house. I cook dinner almost every night of the week so that has been the easiest meal to get them on board. But they’re kids, so a lot of the time I am getting them to eat their Brussel sprouts or asparagus because if they don’t they won’t get dessert! I think they will get there slowly but surely.

You can read more about Raquel’s journey at her blog, www.occavegirl.com.

"...well it’s hard to really even say what it feels like, you just feel GOOD. It was like my body was just

working better."


Grilling meat is a delicious option and a great change in routine now that the weather is warming up. I know a lot of health-conscious people enjoy grilled meat but often wonder about the notion that grilling meat produces carcinogens. Unfortunately, it’s true, cooking meat at high temperatures (grilling or otherwise) is known to create toxins called heterocyclic amines, which have been linked to some cancers. And charcoal grilled meats and smoked fish contain chemicals called polycyclic aromatic hydrocarbons that are used to induce cancer in laboratory animals. That’s the bad news. The good news is there are several herbs, spices, and other foods that, when eaten with cooked meat, actually reduce the amount of carcinogens in the meat. This

should come as no surprise because with natural foods, there’s always an antidote to a potential problem.

As Sally Fallon points out in Nourishing Traditions, our ancestors ate smoked meats and fish liberally without suffering from high levels of cancer. Fallon says this is most likely due to the fact that their traditional diets contained foods and other elements that protected them against these carcinogens. Indeed, fermented foods like sauerkraut, pickles, and fermented sauces are protective against carcinogens. Lactic-acid-producing bacteria — the kind found in traditionally prepared, raw fermented foods — inhibit and inactivate carcinogenic substances.

Cabbage, a food traditionally served with meats in the form of sauerkraut and coleslaw, is full of cancer protective properties. Cabbage is especially rich in vitamin C, potassium, calcium and magnesium, but perhaps even more importantly, cabbage has the powerful anticancer compounds known as glucosinolates. These compounds work to increase antioxidant defense mechanisms and help the body detoxify harmful chemicals. In a study with two groups of volunteers, one group ate a normal diet while the other group ate a diet rich in vegetables from the cabbage family. Both groups also ate carcinogenic substances. The group eating a diet rich in crucifers eliminated these substances more quickly than the control group.

Carcinogens and MeatHow To Reduce Your Risk

Photo: www.primal-palate.comBy: Kristin Wartman



Simplest SauerkrautAdapted from Nourishing TraditionsMakes 1 quart

Ingredients:1 medium cabbage, cored and shredded or chopped into bite sized pieces2 TBSP sea salt

Place the cabbage in a large bowl with the salt. Massage and squeeze cabbage with your hands, or pound it with a wooden pounder for five to ten minutes to release the juices. Place in a quart-sized, wide-mouthed mason jar and press down firmly with the pounder until the juices come to the top of the cabbage. The top of the cabbage should be at least 1 inch below the top of the jar (important!). Cover tightly and keep at room temperature for 3 days, then transfer to cold storage. The sauerkraut may be eaten immediately but improves with age.

*Please be aware that when you open the jar after it has been fermenting for three days, there will be pressure and some of the juices may burst out. It is best to open it slowly over the sink.

Prepare the sauerkraut so you’ll have it on hand whenever you need it. You can make this in about 15 minutes and it’s ready to eat in as little as three days!

Garlic & Rosemary Marinade2 lemons zested and juiced¼ cup plus 2 tablespoons extra-virgin olive oil 6 garlic cloves, minced 3 tablespoons minced rosemary (about 6 fresh sprigs)2 tablespoons unrefined sea salt 2 tsp freshly-ground black pepper

Whisk all of the ingredients in a bowl until combined. Marinate your favorite cut of meat, chicken or fish prior to cooking or rub marinade onto meat. For burgers, brush on the patties before grilling and add about 2 to 3 cloves of the minced garlic and a bit of the minced rosemary to the beef when forming into patties.

A little background on fermentation:The type I am referring to here is essentially the process of preserving vegetables without freezers or canning machines. After adding salt to the vegetables and pounding and massaging to release their juices, lactic acid — which is naturally occurring in vegetables — acts as a preservative while the salt protects against harmful bacteria. This allows Lactobacilli to proliferate. Lactobacilli are a great source of naturally occurring probiotics that aide in digestion and promote the growth of good bacteria in the digestive tract.

Traditionally, people have eaten lacto-fermented foods as condiments to their meals. In modern culture this has largely been abandoned, but it is a good idea to bring it back into our diets. Enjoy some along side your grilled meats this summer.

In another study, reported in the Journal of Food Science in 2010, researchers found that beef patties cooked with rosemary extract contained less heterocyclic amines — the higher the concentration of rosemary, the greater the reduction; in some cases by over 90 percent. Scientists attribute this to the specific antioxidants in rosemary: rosmarinic acid, carnosol and carnosic acid.

Garlic and onion also appear to be protective against carcinogens. In a study from 2007, researchers found that when an oil marinade containing garlic, onion and lemon, was put on beef patties, the amount of carcinogens produced when the beef was fried was significantly less. The garlic and onion appeared to have the most potent effect, in some cases lowering the amount of heterocyclic amines by 70 percent, and the combination of all three proved to be helpful as well.

Ideally, when cooking meats of any kind, cook them slow and wet, versus fast and hot for the healthiest option. But in the case of grilling (and no one should be deprived of grilling in the summer time) there are many ways to reduce the amount of carcinogens produced in the meat as well as give our bodies an extra boost eliminating any carcinogens we ingest. So next time you fire up the grill, here are a couple of recipes designed to do just that.


Cherries are members of the Rosaceae family and are a distant cousin of peaches, plums, apricots and almonds. Sweet cherries are thought to have been carried to Europe from Asia Minor by birds and originally came to America with colonists in 1629. Bing cherries of today come from stock that dates back to the 1800s. The most popular variety is the Bing cherry, which has a crisp, firm, dark red skin and flesh. The Rainier cherry has a gold-en/pink skin with clear flesh.HEALTH BENEFITSCherries get their color from the pigment, anthocyanin, a powerful antioxidant. Anthocyanins have been shown to provide potential health benefits against cancer, aging, diabetes and neurological diseases. Cherries have shown promise in lessening the severity of inflammatory conditions such as arthritic inflammation, cardiovascular disease and cancer. Research has also shown that cherries can function in the same manner as NSAIDs to block pain, but without unwanted side-effects.WAYS TO USEWith grilling season here, one of the best uses for cherries is adding them to your burgers. In a study published in the December 1998 Journal of Agricultural and Food Chemistry, researchers at Michigan State University found that substituting ground cherries for 11.5% of the meat in hamburgers reduced the formation of heterocyclic amines (HCAs) by 90%!Cherries are excellent additions to fresh green or chicken salads and add an amazing flavor to homemade “ice cream” or smoothies.

PITTING CHERRIESPitting cherries is time consuming, but can be a great excuse to slow down and relax for a bit. Using a toothpick or un-bent paper clip, insert it into the stem-end of the cherry, until you feel it hit the pit.

Twist your toothpick or paper clip around the pit and pop it out. Voila! Of course, you can always pick up a cherry pitter. They’re not as messy, a bit easier to use, and they still give you the benefit of sitting for a while.

in season

Cherries


RosemaryRosemary, a member of the mint family Lamiaceae, is a perennial herb with very aromatic leaves that look like the needles on an evergreen. The shrub can grow to be up to six and a half feet tall, but rarely gets over five feet in height. Rosemary is a good source of iron and calcium and has been shown to possess antioxidant properties, stimulate the immune system, improve digestion and contains anti-inflammatory compounds.

SELECTINGFresh rosemary is always preferred over dried, as the flavor is much better. The leaves should be straight with a deep, sage green color and no yellowing or spots. Rosemary is available year- round.

STORINGStore fresh rosemary in the refrigerator, wrapped in a slightly damp paper towel, or store sprigs in ice cube trays in the freezer, covered with water or stock that you can add when making soups.

HOW TO USE ITRosemary goes very well with chicken, lamb, pork, salmon and tuna. Simply strip off the leaves from the stem or use whole sprigs (be sure to remove them before eating) to flavor food. Rosemary is also an excellent addition to your BBQ, as its phenolic compounds have been shown to reduce the amount of HCAs. According to J. Scott Smith, a Kansas State University food science professor, these “compounds, rosmarinic acid, carnosol and carnosic acid block the HCAs before they can form during heating.”

GROW YOUR OWNYou can grow your own Rosemary quite easily from an existing plant. Simply cut a stem approximately six inches long. Strip off any leaves on the bottom half of the branch. Place the cut end in a jar of water for about one to two weeks until it starts to root, then plant in a pot or planter.

in season


Note from the editor: This month we’re beginning a new feature, called Tracey’s Journey. Starting from her very first day on the Paleo diet, we will be following Tracey for six months as she embarks on her journey to better health. Over the next two issues we will have updates from her and you can follow her journey, offer encouragement and cheer on her progress at her blog, www.paleomagazine.com/traceysjourney where she will be posting every week her thoughts, successes and what she learns throughout this process.

So let me start off by saying that being asked to do this was kind of a surprise. I’m a pretty private person; don’t need to be the standout girl. Content with my quiet life, family and friends, I didn’t need any new adventures, and was comfortable. But, I decided that I needed to work on stepping out of my comfort zone so here I am, telling my story and taking more of a giant leap than a small step!

I’ll start with a quick back story as to who I am and how I ended up here. I’ve been married for 24 years and am a full-time stay-at-home mom again after years of working. We have two children, one of whom is still living at home until college life hits in another year. Over the years I’ve tried all kinds of diets and gimmicks, never with any long-term success. I’m no different than any other person out there who

is unhappy with what they’ve become. For me, that means a fortyish year old woman who has aches and pains when she shouldn’t at this age, high blood pressure, stomach pains, bathroom issues, tired all the time (I’m talking sleep a full 8 hours, only to want to take a nap 2 hours later and then the rest of the day was a chore to get through kind of tired) and a general feeling of yuck! Sounds like a blast huh? I’ve spent years feeling like this and thinking there has got to be a reason. I’m just not old enough to be feeling this way! In the past, I’d spoken to my husband on several occasions, usually after an eating out binge of some high fat, processed food crap, my stomach aching (again), feeling like my insides were being twisted in a knot and thinking “perhaps it’s something I’m eating…” Duh! Ya think!?

Recently, after talking to my sister during a weekend get together we got on the subject of Paleo. She explained the basics to me and told me that she had been doing it for 3 weeks and had already felt positive changes and was seeing some great results. I was intrigued, so I got on the internet, and looked up everything I could. I bought Robb Wolf ’s book, “The Paleo Solution”, and got through only about half of it when I decided this was something I could do. The timing was perfect, as I was ready to make a

change. I was ready to feel good again. Of course, even with my excitement

to get started, actually getting started was a bit of a challenge at first. My mind immediately started going through everything I couldn’t cook any more. I was thinking no more stuffing with dinner? No more rice? What am I going to have on my plate? How will this ever work?! Then, hubby, who was on board from the get-go, gave me a stern talking to and told me to quit talking myself out of doing this change and to quit being negative about it. Sigh…I hate it when he’s right. So, I pulled a box into the kitchen, opened the pantry and started cleaning out the bad! Out went the old Soy Sauce, out went the stuffing, out went the white rice, out went the brown rice, out went all the pasta, out went all the sauces laden with sugar and 50 million ingredients I couldn’t read anyway. Out, out, out it went…then I went shopping.

It took me a bit of time on my first few shopping trips, due to reading labels, trying to pay more attention to what I was actually buying and being careful to get products that were “Paleo-friendly”. Side note - can I just say right here that, having never really paid attention, it’s AMAZING how many products out there have gluten in them! And the crazy ingredients in some things…why is that? If they can

Day 1 Day 30 Day 30Day 1

Tracey's Journey


The Adventures of a S.A.D. girl finding happiness with Paleo

Starting Weight: Not telling ya yet Day 30: Down 8lbs & 4-1/2”


make a product WITHOUT gluten and crap, why not just do it that way in the first place? I don’t know…back to the shopping. Now that I’m about a month and a half into it, shopping is a breeze. It’s pretty basic - good meats, fresh veggies and fruits, and some canned stuff like tomatoes and coconut milk. I now know which brands are safe and I’m saving time not having to read every label on every product I touch.

The first few days, while a bit of an adjustment, weren’t really that bad so I was pleasantly surprised. Other than a day with a slight headache and a few days of feeling like I was eight months pregnant again because of all the trips to the bathroom, I didn’t have many withdrawal symptoms. All in all it wasn’t bad. Within the first week my stomach pains had completely disappeared, my bathroom issues had subsided and holy cow, I was feeling pretty dang good! Hubby was going right along with this and was not having any problems either and in fact, after being Paleo for a month he’s noticed a change in his sleep habits (for the better) and during his 12 hour night shifts he says he is not dragging and looking for the coffee pot by three a.m. like he used to. Now he’s getting

through his shifts being more alert and awake, coming home and sleeping better and not needing any naps after he wakes up before his next shift! Believe me, this is an amazing change for him.

Of course, the transition hasn’t all been rainbows and sunshine and I ran into a bit of a problem about 3 weeks into changing over. For some reason, about that time, I was feeling a bit overwhelmed with everything, and by everything, I mean the food. I felt like, here I am, the one person who has struggled her whole life with weight issues and all I can think about is food! What to make for breakfast, what to make for lunch, what to make for dinner? Did hubby have enough to take for dinner that night? Did I have eggs for breakfast? And on and on and on. I felt like I was drowning in the constant thought of food. But, after a bit of a tantrum, I relaxed. I quit stressing over food and what I was going to have for each meal because in reality it’s simple - food is food! It didn’t matter if we were having left over chicken and veggies for breakfast or having bacon and eggs for dinner, it was just food. I’m sorry, but who says you have to eat a certain food at a certain time of day? Will the food police come?

Nope. So after resolving that issue within

myself (I’m experiencing much less stress now, thank you), I quickly became aware of another aspect of this lifestyle that I needed to tackle…planning. I now plan most every meal for the week, shop for what I need and then I don’t have any issues with going without or being hungry no matter what I’m doing or if I’m home or out and about. Everything is there and ready to go! Planning has been a wonderful thing to implement for me and I will definitely be planning from here on out!

So, my first month’s in the can and I’m feeling wonderful! My family is on board. I’ve lost four and a half inches and eight pounds. I have more energy and I’ve already come to the realization that I will never go back to the way I was eating prior to becoming Paleo. I mean, why would I when I feel this good!?

You can follow Tracey’s Paleo journey every week on her blog, www.paleomagonline.com/traceysjourney


I heart the sun.Living in San Diego, there is no shortage of sunshine. It never snows and seldom rains. But despite the lack of true seasonal distinctions, there is still no time like summer.Summer is when I emerge from my cave (a.k.a. my office) after almost nine months of reading, blogging, and podcasting. It’s when I trade in my office chair for my backpack chair and spend many mid-day hours planted barefoot in the sands of the Pacific Beach.

The Prodigal Sunby Sean Croxton

The Return of


I’m probably the last guy on the shore who needs to work on his tan. But that’s not what I’m there for. I’m there to revel in the healing powers of the sun, to capture its shine and make it mine.

All around me, fellow sand dwellers lather up with their squeeze bottles and spray cans. The higher the SPF, the safer they feel. They have come to enjoy the warmth. Yet, at the same time they curse its source, the cancer-causing, age accelerating fireball in the sky.

Sun phobia is the rule. And I am the exception.

If only our Paleolithic ancestors could see us now. As seasonal eaters, sleepers, and breeders, they depended upon the sun for survival. They basked in its radiance, accepting its protection from famine and infirmity as a gift from the cosmos. We, on the other hand, protect ourselves from it and disparage its presence. Surely, we’ve lost our way.

Ironically, the very same sun-blocking lotions commonly used for protection against skin cancer typically contain carcinogenic ingredients that cause, well, cancer. But where there is smoke, there is no fire. Or maybe I should say, where there is skin cancer, there is no sun.

Our modern day fears of sunlight are without justification. The scientific evidence proving that moderate sun exposure significantly increases risk of benign skin cancers or even the most deadly skin cancer, melanoma, does not exist. In fact, people who work indoors have higher rates of melanoma than those who work in the sun all day. 1

Should we lather up before work, too?

What the research actually shows is that lack of sunlight is the root of the most common medical condition in the world, vitamin D deficiency. According to Dr. William Grant, director of the Sunlight, Nutrition, and Health Research Center in San Francisco, the

number two most important variable in as many as 15 cancers is vitamin D through sunlight.2 An increase in sun exposure would result in 185,000 fewer cases of internal cancers (specifically, cancers of the breast, ovaries, colon, prostate, bladder, uterus, esophagus, rectum, and stomach) every year and 30,000 fewer deaths in the United States alone. 1

Scientists at the Moores Institute at the University of California at San Diego have raised the possibility that vitamin D deficiency is the root cause of cancer. 1

And it doesn’t stop there. Sunlight prevents (and treats, in some cases) stroke, depression, insomnia, multiple sclerosis, bone loss, heart disease,

dementia, inflammation, high blood pressure, diabetes, and more. It also boosts immunity, safeguards pregnancy, improves fertility, strengthens muscles, and supports fat loss. It is nature’s best medicine, indeed.

Worldwide, there are one billion people with Vitamin D deficiency. Just twenty years ago, one out of every two Americans was deficient. As we have progressively taken all facets of our lives indoors, four out of five are running low today.

A 2009 study published in The Annals of Internal Medicine demonstrated that 70 percent of whites, 90 percent of Hispanics, and 97 percent of blacks have insufficient blood levels. The latter would be me. Those of us with darker skin are born wearing a natural layer sunblock, thus increasing our requirement for sun exposure.

Cancer is quite prevalent in my family and I’ll do whatever I need to do

to prevent it. So like I said, I heart the sun. Let’s head back to the beach.

The Vitamin D Show begins as I lay shirtless in the sand, exposing as much of my body to the sun’s beaming rays. The sunlight penetrates my skin cells, where it meets vitamin D’s precursor, provitamin D3, which absorbs the ultraviolet B (UVB) portion and creates previtamin D3. Then, with a little help from my body heat, previtamin D3 reconfigures itself to make Vitamin D.

From there, the molecule is released from my skin and into my bloodstream, where it goes through two steps of activation via the liver and kidneys. The active form, 1,25-vitamin D, is actually more of a hormone than a vitamin, as it directly or indirectly influences the

expression of over two thousand genes, or about six percent of the human genome. 1

Getting Your D Through Diet

Applying sunblock with an SPF as low as 8 blocks ninety percent of the skin’s absorption of UVB, thus decreasing vitamin D production

by the same percentage. Many people assume they can make up for their lack of sun exposure by consuming foods rich in vitamin D. However, its requirement cannot be met by food alone.

According to Dr. Michael Holick, author of The Vitamin D Solution, “to eat a sufficient amount of vitamin D (1,000 to 2,000 IU), you’d have to consume three cans of sardines, drink ten to twenty glasses of fortified milk, gulp down ten to twenty bowls of cereal, snack on fifty to a hundred egg yolks, or eat seven ounces of wild salmon for dinner every night.”

Getting a little sunshine would be much easier.

How Much I s Enough?

So the question, of course, is how much sun do you need? Well, that depends on a handful of factors, including age, skin pigmentation,

Applying sunblock with an

SPF as low as 8 blocks ninety

percent of the skin’s absorption

of UVB, thus decreasing

Vitamin D production by the

same percentage.


latitude, and weather conditions. A general rule of thumb is to get 10-20 minutes of sunlight 3 times a week between the hours of 10am and 2pm with as much of your body exposed as possible.

There really is no magic number. Listen to your body. If your skin starts to burn after 15 minutes, then top off your sun tank at 10 minutes. If you want to stay exposed beyond that point, then it would be appropriate to apply a non-toxic sunblock like UV Naturals.

Summer is the ultimate time of year to maximize your vitamin D levels. Since it is a fat-soluble vitamin, your fat tissue will store it and release it during the winter months to keep your levels sufficient. If you simply cannot get outdoors during the day, supplementing with 1000-2000 IUs of vitamin D3 is the next best thing.

Taking the Test

As our medical professionals become more informed, Vitamin D testing is becoming more mainstream. Ask your doctor to order up a “serum 25 (OH) D” test and compare your score with the following ranges.

Ideal: 40-60 ng/mlInsufficient : 21-29 ng/mlDeficient :


Summer is the time for whittling away the hours outdoors, for building forts, catching frogs,climbing trees - you remember the days - and not giving a thought to snacks and lunches.

Kids would go on playing far past dusk but parents inevitably shout the dinner call at six, ready or not. Skirmishes come to a halt, waterways dry up, airplanes collide, and kids mope in to washup. While parent’s intentions are good, the theory is not so good. Kids can regulate their ownappetites and having an empty stomach for a few hours is not going to hurt them as long as they’re not eating grains and sugars. In fact, a little hunger

every now and then can go a long way towards good health!

Now I know this may seem a bit counter-intuitive in this food centered society of ours. We are conditioned to believe that kids should nosh all day to keep blood sugar even and energy high. However, while active kids do need a steady dose of energy to fuel their growing bodies, they will make up for the time spent hungry with a hearty appetite. It all evens out in the end.

Even adults are technically growing

Red blood cells die off after about 4 months or so, our white blood cells every year, sperm cells only

live for about 4 days, skin cells die off in 3 or 4 weeks, and the cells that line our gut have ameasly 5 days. Clearly, we all need food to fuel our constant cell growth and regeneration. Itwon’t come to a screeching halt if we cut the calories for half a day. In fact, a little break may justgive the body the boost it needs to carry forward.

Short breaks from food regenerates the body

Fasting for even 16 hours can have profound effects on the body by reducing brain insulinsignaling, lowering triglycerides, fighting cancer cell rejuvenation, stimulating the production ofgrowth hormone (yes kids can

Paleo Kids

Playing Big, Eating LittleBy: Peggy Emch


actually get a boost in growth while fasting), and kick starting cell repair and waste elimination.

Autophagy, our body’s self-cleaning system, can help the body detox and remove dead cells. This process can click on within about 12 hours in metabolically advantaged people, so for kids, just postponing breakfast a little while can give them all the benefits of cell detox.

Traditional people eat less frequently

Hunter gatherers actually have to leave their camps to kill or gather foods, collect materials for afire, return to the camp to light the fire, and then wait for their catch to cook. I’m guessing thisordeal takes a little longer than it takes to open a box of cereal and pour pasteurized milk over it.Traditional people often eat two large meals per day and are able to sustain a considerableamount of physical exertion.

Baby rats on intermittent fasting schedules thrive

As was noted in the study Apparent Prolongation Of The Life Span Of Rats By IntermittentFasting, “In some cases, the average femoral lengths of the fasted rats at death were greaterthan, or equal to, those of the controls and, in other cases, the rats were only a little smaller. Inshort, intermittent fasting seems to make it possible to increase the life span to some extentwithout stunting the rats.”

Some people should avoid intermittent fasting

Robb Wolf, Mat LaLonde, and Chris Kresser all agree that intermittent fasting can cause a rise in cortisol in insulin-sensitive individuals. To avoid this, kids can eat something fatty like coconut milk to keep calories up but still receive the benefits of autophagy. Fasting should not be considered for children with low weight or lack of appetite (picky eaters).

Offer the idea young and move up as children grow

Children do not need the rigorous fasting schedules that Paleo-minded adults often follow, but they can still be taught about fasting. Parents can suggest the idea when kids are 5 or 6 years old and can relax every time their kid instinctively skips or postpones a meal because they’re too hard at play to be bothered with it.

For more information on fasting in children, visit ThePrimalParent.com

Peggy began studying Paleo nutrition and fitness in 2005. After watching her own health transform, she brought the principles into her home and has since been working to define a modern parenting theory, rooted in the philosophy of our Paleolithic past. In addition to being a parent, Peggy is also a teacher and philosopher, with degrees in mathematics and philosophy from the University of Colorado.


Primal Chef!

Facebook.com/PrimalChef Episode 1 Coming Soon

Mystery baskets

Paleo ingredients

Gil Butler

5 judges, 4 Cooks. 3 Rounds, 2 Finalists, but only 1...

The only Paleo competitive cooking show

Starring Robb Wolf

A


A

Q

Q&A with The Paleo DietitianAmy Kubal RD

I eat a Paleo/Primal diet and don’t cheat on my food, but I haven’t gotten rid of the 85% or higher dark chocolate. Up until this week I would have up to a serving a day at the end of the day. How bad is that? I am at my goal weight. I follow USCrossfit 5 days a week. I am 100% on board and never want to eat the old cheat meals that I was having. I am on day 4 of no dark chocolate, but I seem to be replacing it with fruit. Not a lot, but more than I was having last week. Organic Applesauce, a few organic apple slices. Which is the lesser of two evils?

-Tracy

Dark chocolate is delicious! Additionally, the really good stuff, 85% + is low in sugar and has some antioxidants. However when comparing dark chocolate to standard Paleo fare - lean or grass fed meats, vegetables, good Omega 3 fats – the standards win hands down from a nutrition standpoint. Fruit, although considered Paleo, is very high in fructose (sugar) and results in a significant insulin response especially when eaten alone. Fruit does have some vitamins, minerals and fiber, but vegetables are preferable for health and performance purposes. So, what’s the verdict? A small amount (no more than 1 ounce per day) of high-quality, very low sugar, pure, 85% +, dark chocolate is acceptable. I would suggest limiting it to every other day or splitting the portion in half and never choose it instead of protein, vegetables, and good fats. Use it primarily to combat major ‘cheats’ and kill cravings. Enjoy and savor it – treat it as an ‘experience’ – make it an event rather than mindless eating. Choosing it as opposed to fruit minimizes sugar intake and insulin response. Additionally, it will likely leave you feeling more satisfied than an apple or applesauce.

A Registered and Licensed Dietitian specializing in the Paleo Diet and performance nutrition; Amy earned both her Bachelors and Masters degrees in Nutrition from Colorado State University. She currently works with athletes and individuals looking to improve their overall health and performance through diet and lifestyle. Amy is the consulting dietitian for Joe Friel’s TrainingBible coaching, The Whole9, Boot Camp Pasadena, and does consulting work with Robb Wolf. Visit her blog at www.fuelasrx.blogspot.com

As an experienced marathon runner, I always felt that I was entitled and required to eat a diet of mostly carbs. Then I went on a 30 day Paleo Challenge at my Crossfit gym and realized how incorrect I had been. I’ve been wondering about what kind of easy to carry items I can bring along on long runs or races for fuel. Hopefully, you can suggest some-thing more compact and sturdier than a banana.

-Angela

This is a great question and one that I get frequently from my athletes. Nutrition pre/during and post training and racing is extremely important in order to maintain energy and performance during endurance events. Unfortunately, fueling choices during a workout or race are often limited to what fits in a fuel belt or what is provided at aid stations. There are many things to consider with workout/race fueling including individual tolerance to foods, amount needed to keep going and logistics. I work with many athletes to pinpoint exactly what is needed and works best for their unique situations. Some of the easy to carry ‘Paleo’ fuel choices that we use include: Coconut water, dried fruit or sweet potato, unsweetened coconut chips or flakes, nuts, jerky, LaraBars, “Paleo Power Balls” or Bars, “Paleo Cookies”, and/or applesauce or baby food in place of energy gels in fuel belt bottles. As an aside, the workout period (pre/during/post) is one time, for endurance athletes, that ‘smart’ non-Paleo foods can be incorporated in order to accomplish nutrition and performance goals. Sports drinks with some protein (like Accelerade, etc.), gels, sports bars and recovery drinks can be used in this window if needed. Again, recommendations and what works differ based on the athlete and his/her situation and needs.

Q

A


If I had to pick out the point at which I thought barefoot and minimalist running went mainstream, I would have to say it was when Christopher McDougall’s book, “Born to Run” hit The New York Times best sellers list. Soon after, legions of readers, with images of the seemingly mythical Tarahumara people running through their heads in the most flimsy of sandals, began adopting barefoot running.

The initial backlash was quite sharp, with scores of podiatrists and mainstream shoe corporations warning the public about the dangers of running without shoes. However, it wasn’t long before more entrepreneurial-minded companies began to offer a minimalist option for those interested in adopting a more natural running style.

Fast forward a couple of years, and the running shoe market looks dramatically different. Many of the major brands which were hedging

against the barefoot movement have made an about face and are now actively supporting the cause. There are now literally dozens of footwear options for people to choose from. It’s remarkable the kind of change that can come about when a Harvard scientist like Dr. Dan Lieberman speaks out on the subject.

So, let’s take a look at some of the shoes that are available. First off, we have what I would call transitional shoes. These would most likely appeal to somebody who is curious about minimalist running but is also still worried about having enough protection for their feet.

In this category I would put shoes like the Reebok RealFlex, the Nike Free, and the New Balance Minimus Road. They all share similar qualities, like an emphasis on more sole flexibility, reduced arch support, and somewhat less cushioning. However, these shoes still look and feel more

like traditional shoes than their more avant-garde competitors, and have a slight degree of heel to toe drop due to the still-substantial amount of sole cushioning.

While the RealFlex and Free represent the conservative models one would expect from shoe company giants, the Minimus Road is just one piece in New Balance’s portfolio of minimalist shoes, with other models making more aggressive inroads into barefoot running.

Next we have trail shoes and footwear geared to more demanding environments than roadways and sidewalks. In this category I would put shoes like the New Balance Minimus Trail, Merrell Trail Gloves, the Vibram Five Finger Trek, and Soft Star Shoes Run Amoc Trail. These all have a focus on grip quality and more significant sole protection against random rocks and roots, while still striving to provide a minimalist feel. The NB Minimus

Barefoot footwearGuide

By: David Csonka

http:/

/www

.flick

r.com

/photo

s/ktea

gue/

Ke

vin Te

ague


Barefoot footwearGuide

Trail and the Merrell Trail Gloves represent more significant departures from traditional running shoes for their respective companies. Both do a great job of providing that minimalist feel while still retaining some protection for the wearer.

The Vibram Five Finger Trek carries a high quality kangaroo leather upper for protection from thorny plants, but it’s the more odd looking member of the bunch with its individual toe pockets (giving what many describe as gorilla feet). The Soft Star Shoes RunAmoc Trail is probably the lightest of the pack, offering some quality traction with its treaded neoprene sole, while covering your feet in breathable fabric and providing ample toe space.

The performance running shoe category is a subset of shoes in which I think the balance of minimalism and protection is pushed to the limit. It’s achieved in such a way that a runner could probably push their pace as hard as they can while not having to look out for their feet as much as they would with less protective options.

VIVOBAREFOOT’s Evo is a popular shoe, with supplies of this model remaining limited for quite a while as the company struggled to keep up with demand. Despite looking quite traditional, everything about this shoe is minimal from its quick drying mesh upper to the removable insole padding. It has zero drop from heel to toe and the rest of the shoe just tries to stay out of the way of the foot, allowing it to do what it evolved to. The difficulty in acquiring this shoe speaks a lot about its efficacy.

The Vibram Five Finger Bikila is the result of several years of accumulated experience by the maverick shoe company Vibram. Feedback and testing of their plethora of five-toed shoes has resulted in Vibram’s official running-specific shoe. The slight increase in sole cushioning and tread (relative to other Five Finger shoes) was a compromise geared towards optimizing the dedicated running experience. The overall popularity of this newer model suggests that Vibram’s move was a good one.

On the extreme end of minimalist footwear, we have the shoes and sandals

which take their wearer as close to being barefoot as possible, while still affording some level of protection. In this category we have shoes like the Luna Equus, the Vibram Five Finger Classic, Soft Star Shoe’s RunAmoc Street, the VIVOBAREFOOT Ultra, and the ZEMgear Ninja.

All of these shoes place top priority on having as little material as possible between the foot and the outside world. The Luna Equus is a huarache sandal, inspired by the footwear of the fabled Tarahumara people, and so is naturally bereft of superfluous covering. On the other hand, the space age looking VB Ultra uses a

honeycomb EVA upper to merely keep

the foot contained above the sole. The RunAmoc Street, VFF Classic, and the ZG Ninja also have a very thin sole beneath the foot, amounting to little more than

a few millimeters of protection. Shoes like

these are sought out by people who desire to feel every

bit of earth beneath their feet; roots, rocks and all.

With all of the footwear options now available to the consumer, it may seem like a daunting task to decide what type of shoe is appropriate for your needs. The important thing to do is to stay conscious of what your goals are, and to let the “amount of shoe” you buy meet those needs. I broke down the major players in the market based on what your experience or running preferences might be, so try to realistically gauge where you are now in terms of minimalist running and buy your shoes accordingly. It takes time to become adapted to barefoot style running, so be prepared for discomfort if you go the extreme route right away.

If you have some notable anatomical or medical conditions you might also need to be more discriminating when it comes to selecting a pair of shoes. Typical toe length is fairly necessary when wearing Vibram Five Fingers due to their individual toe pockets. If you have a condition like Morton’s toe, where the first metatarsal is shortened in relation to the second metatarsal, you might want to go with a standard shoe type with a single toe box.

Another thing to look out for is the potential for change in the size

of your foot. Many people report that their feet get wider as they do more barefoot running. The typically narrow shape of

traditional shoes will begin to be a problem, causing your toes to become increasingly more

cramped. Be sure to incorporate the width of your feet in relation

to a shoe’s toe box when making a purchasing decision. You’ll want to have as much room as possible for the front of your feet to flex and splay out upon landings.

Despite the difficulty that comes with greater options, the amount of choices available to runners means that more people will be able to discover the benefits that come with minimalist running, potentially making running even more popular than it already is. With the remarkable changes that have come about in only just a few short years, I’m left excited to see what new innovations in footwear will come to light in the future.

References:

Harvard University Barefoot Running Labhttp://www.barefootrunning.fas.harvard.edu/


Luna Equus - $125

Weight: N/ASizes: Custom available for men, women, kids Construction: 2mm Shell Cordovan leather with 2mm Vibram rubber soleContact: www.lunasandals.com (p) 206.395.8238 [email protected]

Merrell Trail Gloves - $110

Weight: 6.2 ozSizes: Men 7-15; Women N/AConstruction: Microfiber & breathable air mesh upper with 4mm compression molded EVA midsole cushions, 1mm forefoot shock absorption plate, Vibram soleContact: www.merrell.com (p) 800.288.3124

New Balance Minimus Road - $100

Weight: 8.2ozSizes: Men 7-14; Women 5-12Construction: Synthetic/mesh upper, deconstructed REVlite midsole, lightweight blown rubberContact: www.newbalance.com (p)800.253.7463 [email protected]

New Balance Minimus Trail - $100

Weight: 7.1ozSizes: Men 8-14; Women 5-11Construction: Synthetic/mesh upper, deconstructed ACTEVA midsole, minimal VIBRAM outsoleContact: www.newbalance.com (p) 800.253.7463 [email protected]


Nike Free Run - $90

Weight: 8.4ozSizes: Men 6.5-15; Women 5-12Construction: Inner sleeve, breathable mesh upper, flex grooves along the length and width of midsole (which doubles as outsole)Contact: www.nike.com (p) 800.806.6453

Reebok RealFlex - $90

Weight: 8ozSizes: Men 7.5-13; Women 5-11Construction: Mesh upper with low-profile minimalist silhouette, RealFlx sole, 3D Ultralite outsoleContact: www.reebok.com (p) 866.870.1743

Soft Star RunAmoc - $97

Weight: Between 5.6oz – 8.7ozSizes: Unisex 5A-15AConstruction: Leather uppers, Vibram soling options of 5mm or 2mmContact: www.softstarshoes.com (p) 866.763.2525 [email protected]

Vibram FiveFingers Bikila - $100

Weight: 4.8oz (women) – 6oz (men)Sizes: Special sizing based on custom size chartConstruction: Stretch Polyaminde with TPU toe caps upper, anatomical pods TC-1 rubber sole, 3mm Polyurethane with Dri-Lex socklinerContact: www.vibramfivefingers.com (p) 978.318.0000


Vibram FiveFingers Treksport - $100

Weight: 4.8oz (women) – 6.5oz (men)Sizes: Special sizing based on custom size chartConstruction: Coconut active carbon fiber TPU toe protection upper, 4mm EVA midsole & TC-1 rubber sole, antimicrobial microfiber footbedContact: www.vibramfivefingers.com (p) 978.318.0000

Vivobarefoot Evo - $160

Weight: 8oz (women) – 9oz (men)Sizes: Men 8-14; Women 6-11Construction: Men, thin skin nylon mesh upper, 4mm latex rubber and TPU abrasion resistant sole. Women, TPU, SK Mesh and Eco Nylon Mesh upper, 4mm latex rubber and TPU abrasion resistant soleContact: www.vivobarefoot.com (p) 212.274.9000 [email protected]

Vivobarefoot Ultra - $90

Weight: 3oz (women) – 4oz (men)Sizes: Men 7-14; Women 4.5-11Construction: EVA upper, removable nylon/airpene/neoprene sock lining, 6mm EVA dual density amphibious soleContact: www.vivobarefoot.com (p) 212.274.9000 [email protected]

ZemGear Ninja Lo - $35

Weight: 2.016oz (women) – 2.176oz (men)Sizes: Men 4.5-13; Women 5.5-12.5Construction: 4-way stretch upper elastane fabric with high frequency welded tech-band, super-soft extra-pliable grip-rubber sole, protective outsole with grip traction lugsContact: www.zemgear.com (p) 866.580.7623 [email protected]

Image Not Available


Ad creative by SQN Communications | sqncommunications.com | 703.737.6300

Market Value

LEARN MORE AT: FarmersMarketCoalition.org

Farmers markets are more than meets the eye.Shopping at a farmers market is more than a simple transaction. It’s a way to build your community, meet your neighbors, and learn about your food. It’s also a good value for your wallet. Research shows that produce at farmers markets is often less expensive than at food retailers. Government nutrition programs also support farmers market purchases for low income seniors, families, and children.

Farmers markets yield big dividends for everyone.


Refreshing. Heavenly. Nutritious. Low carb. Protein boosting. Unique. A smoothie, and more specifically a primal smoothie, can be all of this and more. I have been enjoying smoothies on a regular basis for about 5 years and have gone from mostly fruit to fruit with lots of greens to now primal/paleo smoothies. I use them for breakfast, lunch, dinner and snacks as well as for a dessert or appetizer. Most are lower in carbs while others are still fruity and thus extremely refreshing during the summer.

One of the greatest things about a smoothie is that it takes less than 5

minutes to create. This allows you to enjoy a nutrient dense snack or meal in the morning when you’re in a hurry. They can taste great with minimal sugar content and when you add leafy greens like spinach or kale they become nutritional powerhouses.

And what is the perfect smoothie ingredient? Avocados. Just a spoonful will give a smoothie the perfect texture and it adds a balanced nutritional profile including quality fiber and zero grams of sugar. If you have yet to throw in some avocado to your smoothies then be sure to give it a try with your next creation. You’re in for a creamy surprise!

Skeptics will say that liquid should be a no-go for anyone trying to lose weight. Smoothies are liquids, yes, but they are not juice. Smoothies include whole foods and blenders “digest” the food for you. Admittedly, drinking smoothies for all of your meals everyday would be a terrible idea. But enjoying one smoothie per day, or every other can provide nutritional benefits without compromising your Paleo success.

An Introduction to Primal Smoothies

Strawberry PistachioWater 1/4 Cup (62g)Ice 1/4 Cup (61g)Cold Sliced Strawberries 2 Cup (308g)Pistachios 1/4 Cup (28g)

Super Nutritional PowerhouseWater 1/2 Cup (118g)Ice 1/4 Cup (54g)Frozen Banana 1 Small (87g)Cacao Nibs 2 TBSP (16g)Almond Butter 1 TBSP (17g)Spinach

Todd Dosenberry is a passionate primal enthusiast who is better known as Primal Toad within the primal community. His goal is to help millions of people around the world live a healthy, fun, vibrant lifestyle. He is in the midst of accomplishing this goal through his blog, PrimalToad.com, and various social media sites. He will soon be traveling around the world to further spread the primal lifestyle while bringing the community closer together.


Jason M. Kremer, DC, CCSP®,CSCS is a Certified Chiropractic Sports Physician and also a Certified Strength and Conditioning Specialist with a strong focus on Lifestyle Management including weight management, Celiac Disease and controlling cardiovascular risk factors such as naturally lowering blood pressure, cholesterol, and controlling blood sugar. He and his wife Cassie have developed Well-COR® which is an Online Physician Based Lifestyle Management Program encompassing several areas regarding Nutritional guidance including Gluten sensitivity/Celiac Disease, Weight Management, Bodybuilding/Figure Preparation, and Risk Factor Reduction. For more information on Well-COR® and our nutritional services, please visit www.WellCOR.netIf you have further questions about testing, please contact Wellness Doctor at: [email protected]

From The Doc

In the last issue, I discussed my wife’s recent life-changing diagnoses of gluten sensitivity and probable full-blown Celiac Disease (as indicated with elevated anti-transgulataminase antibodies as well the rest of her saliva test lighting up like a Christmas tree). While I am happy to report that this diagnosis has changed my wife’s life after completely eliminating gluten; I’m becoming more alarmed and frustrated daily as I continue to come across so many other positive tests in my clinic that have fallen through the cracks by other healthcare practitioners. While I don’t have any official diagnoses rates to report, I will note that in the past year I have personally diagnosed and come in contact with an astonishing number of people with gluten sensitivities. Surprisingly, of those diagnosed, most have not been educated on the significance of following a strict gluten-free diet (avoiding wheat, barley and rye).

For the increasing number of those following a Paleo diet who notice they feel better than they have in years, it is likely that the single most important contributing factor may be the elimination of gluten. The purpose of this article is to encourage those who have noticed improvements in health since adopting the Paleo lifestyle to get tested for gluten sensitivities in order to diagnose (or rule out) a possible gluten intolerance. Further, my

goal is to also educate readers about the vital importance of avoiding even the most minute amounts of gluten once diagnosed with a gluten related disorder.

It seems as though today’s conceptions of gluten related disorders are very skewed and frankly incorrect. Most seem to acknowledge celiac disease as a significant disorder

but regard gluten sensitivity as a minor food allergy. For every Gluten Sensitive patient with gastrointestinal symptoms, there are

8 others with none. What most don’t realize is that Gluten Sensitivity does NOT just manifest in the gut as Celiac Disease, but may be the sole cause of a wide range of other ailments including: autoimmune diseases, insomnia, depression, neurological issues, chronic-fatigue, and the list goes on. Damage from gluten exposure can occur in multiple systems without evidence of intestinal damage.

In reality the primary difference between celiac disease and gluten sensitivity is that celiac disease is only diagnosed when a biopsy confirms FULL villous atrophy in the gut. What many fail to understand is that a person can have a gluten sensitivity, thus being at risk for a number of health issues and diseases, without having any villous atrophy. It is imperative to realize that gluten sensitivity and celiac disease are both serious conditions that need to be

addressed by full adherence to a gluten-free diet.

Some of the most profound research depicting the significance of gluten related disorders was presented by a recent study in the Journal of the American Medical Association. The study, which looked at 30,000 patients from 1969 to 2008, examined the deaths of those with full-blown celiac disease, those with inflammation in their intestine but no celiac disease, and those with a gluten sensitivity (increased antibodies but no villous atrophy). The results were astonishing: There was a 39 percent increased risk of death (mostly from heart disease and cancer) in those with celiac disease, a 72 percent increased risk in those with gut inflammation related to gluten, and a 35 percent increased risk in those with gluten sensitivity but no celiac disease. I hope this data helps to drive home my point around these diseases- You do not have to have full-blown celiac disease to experience serious health consequences when it comes to gluten related disorders.

For some, the Paleo diet is a fad, for others it’s a way of life, but for the vast amount of people with a gluten sensitivity, it can actually prolong or save lives. If you have noticed improvements in your health since adopting the Paleo diet, you may be one of the millions with an undiagnosed gluten-related disorder.

The Magnitude of Gluten-Free LivingBy: Dr. Jason Kremer, DC, CCSP, CSCS


The Three Stooges. Neil Peart, Geddy Lee and Alex Lifeson. Toy Story One, Two and Three. The best things come in threes.

Now, a pseudo-scientist (read: me) has officially discovered the “Big Three” of body care. The best part? They’re probably already in your cabinets. The cheap, single-ingredient, non-toxic miracle workers I’m talking about: baking soda, vinegar and coconut oil.

Backing up: Some time ago, I discovered that my “designer” hair conditioner contained hydrolyzed wheat protein. That’s another name for gluten, the insidious substance that’s implicated in a cascade of immune

reactions and chronic conditions. While many gluten-sensitive folks seem to fare just fine with gluten in their body products, I still fundamentally object to its presence - as well as the chemicals and preservatives that seem to appear on every label.

So I set out to find body care products without the cascade of toxins and industrial chemicals on the back label.

While I love the mostly gluten-free products offered by low/no-chemical specialty stores like CocoaPink (CocoaPink.net), Lush USA (LushUSA.com), Bubble and Bee (BubbleAndBee.com) and the Gluten-

Free Savonnerie (GFSoap.com), it’s not entirely cost-effective to mail-order shampoo. The selection at my local health food store ain’t cheap, either.

I wanted to be more self-sufficient. I wanted inexpensive, easy, multi-purpose options. My only requirements: I refused to smell (or look) like a patchouli-burning hippie; and second, any routine had to work as well, if not better, than what I was already doing. I didn’t want to sacrifice efficacy for the sake of simplifying.

Thanks to some fantastic books (referenced within) and brave friends, I’ve amassed a few favorite techniques that have worked fabulously well and

Paleo Body

by Liz Wolfe

the best things come in threes


saved me time and money. All make use of members of the Big Three.

Technique 1

The “No ‘Poo” Method: Holistic Nutritionist Crystal Di Domizio (find her at PreNatalCoach.com) introduced me to the “No ‘Poo” method – foregoing shampoo and conditioner entirely in favor of a simple baking soda wash and vinegar rinse. Months later, I’m going strong with the “No ‘Poo” method and my fine, long, formerly limp hair is soft, shiny and even holds curl for the first time.

How-To: Combine a few Tablespoons of Baking Soda with warm

water and massage through hair. Rinse thoroughly. Follow with a rinse of a few Tablespoons of vinegar (I use Apple Cider Vinegar) mixed with cool water. Leave in for a few minutes, then rinse. Vinegar balances the pH of the scalp, fighting dandruff and itch; and it acts as a conditioner, making hair shiny and soft. The vinegar smell will evaporate once hair is dry.

Adjustment Time: 0 – 14 days, depending on length of hair. I’ve heard reports from curly-haired folks saying it works equally well for them. Be warned: the adjustment period may require an assortment of headbands, hats and scarves - or general hermit behavior.

Technique 2

Coconut Oil for Face, Body and Hair: Bruce Fife, author of The Coconut Oil Miracle, writes about the anti-inflammatory, anti-aging, and nourishing properties of Coconut oil. Coconut oil’s fatty acids seem to have a particular affinity for the skin and hair, and may help treat dandruff.

How-To: First, throw out your other moisturizers. Coconut oil can be used anywhere, from cuticles to cracked heels to the face and scalp. Apply a thin layer as a facial moisturizer, especially in the evening, and you’ll wake up with calm, dewy skin. Massage coconut oil into the face and wipe with a warm cloth to remove makeup. Coat hair with coconut oil and cover, leaving this deep conditioning treatment anywhere from two hours to overnight before washing.

Adjustment Time: According to Mary Enig and Sally Fallon Morell, authors of Eat Fat, Lose Fat, using coconut oil for skin care may cause a temporary “detox” effect for up to one week. I did not experience this.

Technique 3

Simple, Effective Deodorant: I’ve been on a quest to find a simple, aluminum-free, effective deodorant. I’ve tried everything Whole Foods had to offer, as well as some conveniently

packaged stick deodorants from Bubble and Bee. I’ve found that the only ingredients you truly need are the Big Three.

How-To: This one’s up to you. Some friends swear by a simple application of vinegar diluted with water; Fallon and Morell say coconut oil is all you need. I’ve been totally successful with a quick swipe of coconut oil followed by a dusting of baking soda – this keeps me odor-free all day.

Adjustment Time: Try each method. You’ll know right away which works for you.

Clear out your cabinets and shower caddies, friends, because the Big Three are the end-all, be-all of personal care. Many of us reference “foods your grandmother would recognize” when explaining the Paleo lifestyle; the same goes for personal care products. I’m reminded of the way my beautiful grandmother used to care for herself and her home – the main players were vinegar and baking soda, and a dab of oil to moisturize. Turns out – she was right all along.

Liz serves as the Nutrition Advisor for Steve’s Original (the Paleo Kit people) and blogs about her adventures at CaveGirlEats.com. She’s working toward certification as a Nutritional Therapy Practitioner, and loves Kansas City Barbecue, CrossFit (L1 Certified) and coconut oil.Email Liz at [email protected].

About the author

the best things come in threes


Nothing says ‘summer’ quite like

the smoky aroma of cedar on the

grill. These simple yet delicious

salmon filets are an easy way to win

over dinner guests. Present the salmon

for dinner right on the cedar plank to

finish this dish with panache.

Process:1. Soak cedar planks in water for 1-2 hours prior to cooking.2. Preheat grill to high heat.3. Lightly brush salmon filets with melted coconut oil and sprinkle with black pepper.4. Place wet cedar planks on the grill. Lay salmon filets on the cedar planks. Reduce heat to medium high.5. Cook salmon on planks, without flipping, until opaque in the center (10-15 minutes, depending on the thickness of the salmon). Keep a glass of water on hand to prevent the planks from catching on fire, if necessary. 6. Squeeze lime juice over salmon, and serve on the cedar planks.

Notes: Possible sides for this dish are sauteed cauliflower rice, grilled asparagus, or a fresh green salad.

Ingredients:4 wild caught salmon filets1 lime1 tbsp coconut oil, meltedSalt and pepper to tasteCedar grilling planks (2 if only using for cooking, 4 if serving with them as well)

Cedar Plank Salmon with Lime

By: Bill & Hayley at Primal-Palate.com

“Bill & Hayley run the incredibly popular blog, The Food Lovers Primal Palate. For them, there is simply no substitute for clean, healthy, natural ingredients in cooking and this passion shows in their cooking. Their site is known not only for its amazing primal recipes, but also for the absolute-ly beautiful photos. See more of their amazing recipes online at www.primal-palate.com


Marinade:

1 ½ - 2 lbs Grass-fed Skirt Steak (2 packages from US Wellness Meats), cut into 8” or so pieces so they are more manageable on the grill3 TBSP Coconut Aminos ¼ C Olive Oil3 TBSP Balsamic Vinegar3 Garlic Cloves, minced¼ tsp Dried Basil¼ tsp Marjoram½ tsp Granulated Garlic½ tsp Granulated Onion1 TBSP Honey2 TBSP Tomato Paste

• Place all marinade ingredients into a gallon size ziplock bag, seal, and squish the bag around to combine.

• Place skirt steaks in the bag, seal, and press meat around to cover in the marinade. Refrigerate for 4 hours or overnight.

• Remove steaks from the fridge

and allow them to get to room temperature prior to grilling.

• Grill steaks over hot coals, about 2 minutes per side. We used real hard wood briquettes in a cast iron Lodge BBQ for great, even cooking.

• Place steaks on a warmed platter, tent with foil, and let rest for 10 minutes.

• Slice steaks into strips, against the grain and serve with Peach Mango Salsa.

Salsa:½ small red onion, diced1 Large Peach, diced½ Mango, diced1 small Jalapeno, seeds and ribs removed, diced (if you like things spicy, leave some of the white ribs of the pepper before d

Documents

Fire Up The Grillpaleomagonline.com/wp-content/uploads/2012/pdfs/07-11 PM.pdf30 Barefoot Footwear Guide (By David Csonka) With all the footwear options now available to the consumer,