Paleo 101 Guide

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Free Paleo 101 Guide

Are Whole Grains Paleo?

Written by Jeremy Hendon on November 25

If there’s one characteristic that most modern diets share, it’s the push for whole grains.

Major organizations like Mayo Clinic and the American Diabetes Association insist that opting for whole grains is a more nutritious, heart-healthy option for managing weight and insulin resistance.

However, we know that most diets have gotten a few things wrong…

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What is a Whole Grain?

When a cereal grain (wheat, corn, barley, rye, etc.) is growing in the field, it already counts as a “whole grain”—that is, it has all of its parts intact. The parts of a grain—the bran (skin), germ (seed embryo), and endosperm (the germ’s food source)—are all kept together when they are harvested and turned into food.

This is different from refined grains, where only the endosperm is kept. If you think about refined grains, then, you’ll notice that we’re not actually eating the actual grain (the germ) at all!

Are Whole Grains Healthy?

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Paleo Stuffing Recipe [Paleo, GF, AIP]

Written by Louise Hendon on November 24

I created this Paleo stuffing recipe several years ago and totally forgot about it until recently (and that’s why the photos don’t look as polished as some of my newer recipes).

What’s so special about this stuffing recipe is that it has sweet potatoes and liver in it for added nutrition, but you can barely even taste the liver in it (in case you’re worried). In fact, this recipe was so good, we ate it by itself as an entree!

I hope you enjoy it for Thanksgiving or just for dinner one night.

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Costco Duck Confit Salad

Written by Louise Hendon on November 23

Jeremy and I recently visited France – it was an absolutely amazing trip filled with good food and even more excellent wine.

One of my favorite French dishes is duck confit, and it takes so long to make that I’ve never had the patience to make it myself (so I end up ordering it in restaurants whenever I see it on the menu). That’s why I got so excited when I saw ready-cooked duck confit being sold in Costco!

It was so easy to grill it at home and serve it on a bed of greens. If you spot it in Costco, I highly recommend getting it for an easy and delicious quick meal.

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7 Reasons and Ways to Love Butternut Squash

Written by Jeremy Hendon on November 20

Apparently, Native Americans used bury their dead along with Butternut Squash in order to provide nourishment to the deceased on their final journey.

I don’t think that happens too often any more, but if you’re not very familiar with butternut squash, I’d encourage you to work on changing that.

In Paleo-land, sweet potatoes are hugely popular, and I completely understand why. I love sweet potatoes, after all. But if you want a bit of variety from your starchy tubers, one excellent choice is butternut squash.

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When Louise and I roast veggies, butternut squash is usually one of the first veggies we choose. It’s sweet (but not too sweet) and subtly complex.

In addition, Butternut Squash is versatile and can be prepared many ways, and it’s relatively inexpensive.

However, there are many other reasons that butternut squash is an amazing addition to a healthy diet—its nutrient profile is well-rounded, for instance.
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29 of the Best Paleo Roasted Carrot Recipes

Written by Louise Hendon on November 19

Post by Lucha: World traveler, culinary student and Media Director at Paleo Flourish Magazine. Lucha will try most food but prefers Indian, Thai and Mexican food above all else. She is currently either cooking, eating, grocery shopping, or browsing recipes on Pinterest.

As we get into the full swing of Autumn, roasts are taking center stage in the kitchen. Whether it’s for Thanksgiving or just a toasty Sunday afternoon with the family, there’s no doubt that roasted carrots make a great side dish or between-meal snack.

Click Here To Download This Entire List of Paleo Roasted Carrot Recipes

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Is Kefir Paleo?

Written by Jeremy Hendon on November 18

As recently as 3 years ago, I had zero idea what kefir was.

You may or may not be in the same boat, but I couldn’t even pronounce the word. (If you’re wondering, it’s pronounced kuh-FEER.)

What is Kefir?

Kefir is a type of carbonated dairy product that has been around for a very long time.

Evidence shows that people have been fermenting drinks for thousands of years (around 5000 BC for the Babylonians), and kefir is one such drink.

Heralded around Europe and Asia for its healing properties in centuries past, kefir can be made from the milk of any ruminant (any animal that does not completely chew the vegetation that it eats, including goats, cows, sheep, and other milk-producing animals).

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Your Spit Makes You Fat

Written by Jeremy Hendon on November 13

We’re quite a ways past the days of arguing whether or not carbs are evil. It’s pretty clear by now that there are healthy carbs (sweet potatoes, fruits, etc.) and unhealthy junk (breads, pastas, pastries, donuts, etc.).

But from anecdotal experience alone, it’s become pretty clear that some folks just don’t handle eating carbs as well as other folks. Even if they’re carbs from whole foods.

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And in fact, this may be due to a genetic predisposition:

Your Spit Makes You Fat

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28 Enticing Paleo Frittata Recipes

Written by Louise Hendon on November 12

Post by Lucha: World traveler, culinary student and Media Director at Paleo Flourish Magazine. Lucha will try most food but prefers Indian, Thai and Mexican food above all else. She is currently either cooking, eating, grocery shopping, or browsing recipes on Pinterest.

Whether for breakfast, lunch or dinner, frittatas are a quick and easy, long-lasting hunger fixer.

Click Here To Download This Entire List of Paleo Frittata Recipes

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Toward a Philosophy of Natural Living

Written by Louise Hendon on November 7

This is an excerpt from Ron Schmid’s new book, Primal Nutrition.
Ronald F. Schmid, N.D., a licensed naturopathic physician, is a graduate of the Massachusetts Institute of Technology and the National College of Naturopathic Medicine. He has taught at all four accredited naturopathic medical schools in the United States and is the former clinic director and chief medical officer at the University of Bridgeport College of Naturopathic Medicine. He is the author of the The Untold Story of Milk. His company, Dr. Ron’s Ultra-Pure, makes additive-free food supplements and natural body care products. In 2015 Ron retired after 35 years in private practice. He and his wife Elly have a small farm in rural Connecticut, where they play tennis and walk the country roads around their home.

As a child, I loved animal stories, especially those by a turn-of-the-­century chronicler of the Indians and wildlife of North America, Ernest Thompson Seton. Years later, as a young adult, I rediscovered these words of Seton in a little book entitled The Gospel of the Red Man: “The culture of the Red man is fundamentally spiritual; his measure of success is, ‘How much service have I rendered my people.’” I’ve tried to keep those few words in mind over the years.
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Variety is the Spice of…Obesity

Written by Jeremy Hendon on November 6

Variety is always touted as an excellent thing, whether we’re talking about food or anything else.

But when it comes to food, there’s a mounting body of scientific literature that points to variety (in certain contexts) being a big problem. In particular, there is a phenomenon in every human known as sensory-specific satiety. This means that we get full faster when eating the same food, rather than a combination of different foods.

This 2009 study examined this very phenomenon:

Variety enhances food intake in humans: Role of sensory-specific satiety

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Why We Overeat

The reasons we overeat are numerous and varied. But obesity researchers almost universally agree on one of the biggest reasons: food reward.

The (oversimplified) idea behind food reward is that certain foods cause us to crave them. This is different than a food simply tasting good. For instance, I think pork belly is delicious. But once I’ve had a reasonably-sized meal, I have no desire to eat more pork belly. And I never go to bed craving pork belly.

On the other hand, a chocolate chip cookie sounds good to me just about any time. It doesn’t matter if I’ve just had a huge meal – a chocolate chip cookie will still be tempting.

The reason this occur is generally due to a specific combination of fat, sugar, and salt that our bodies have a hard time resisting. This combination never naturally occurs. It’s only something we create in modern foods.

Another Reason We Overeat

The 2009 study above didn’t really address the issue of food reward, but it addressed a related reason that we overeat. As I mentioned above, it dealt with the concept of sensory-specific satiety.

In the study, the researchers fed the participants in the study fries and brownies. But the fries and brownies were fed to the participants either with or without condiments (ketchup, mustard, and vanilla cream). And in one circumstance, participants were given fries and brownies without condiments and then with condiments.

What the researchers found is that the participants would eat much greater quantities of both the fries and brownies when the condiments were available.

This probably doesn’t come as a surprise to you, since you probably think that ketchup, mustard, and vanilla cream make fries and brownies taste better. But while that might be true, what this study shows is that the participants got tired of the foods (even though fries and brownies are generally pretty addictive). However, once new flavors were introduced, the participants suddenly weren’t as full and were able to eat more of the fries and brownies.

Eat Natural Foods

What’s the takeaway here?

Our bodies know when we’ve had enough natural foods (foods that haven’t been combined with too many other natural or processed foods). But when we start engineering and combining foods, our bodies aren’t able to properly control the amount we eat.

Images: Copyright (c) Giuseppe Porzani from Fotolia

6 Things You MUST Know About Bacon

Written by Jeremy Hendon on November 4

Meat Candy.

You can stuff bacon into practically any food and end up with a more delicious version of that food. From chocolate to skewered chicken, bacon makes almost everything better (bacon jam, anyone?).

And yet, you’ve probably heard for most of your life that bacon is a heart attack waiting to happen. Luckily, we now know that’s just not true.

But the real question…

Is Bacon Actually Healthy?

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Ginger Scallion Chinese Steamed Whole Fish [AIP, Paleo]

Written by Louise Hendon on November 2

There’s a Chinese CSA type program in the Bay Area, and we’ve been able to pick up super fresh whole fish to steam!

Make sure to throw away the sauce the fish is steamed in and serve with fresh sauce and newly sautéed ginger and scallions.

You can also make this recipe AIP easily by omitting the peppercorns and chili peppers and using coconut aminos instead of tamari gluten-free soy sauce.

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