Primal Chicken Cordon Bleu

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Primal/Paleo Chicken Cordon Bleu

Primal Blueprint Recipe: Braised Beef Shank with Parsnip Puree.

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Instructions for making primal beef shank with parsnip purée and green vegetable.

Veggie Loaded Meatloaf

(From Coach David:  Do you want an easy way to start the Paleo Diet?  Try David’s Diet)

This is a wonderful Meatloaf full of Veggies! Its caveman style!

Turkey
Bacon
Eggs
Bell Peppers (Green, Yellow, or Red)
Kale
Baby Spinach
Onion
*Seasonings!

*I use salt, pepper, and red chili pepper flakes.
*Other seasonings come from the tomato sauce (onion powder & garlic powder.)

Occasionally I’ll use Italian herbs tomato sauce. Make sure whatever you choose that it doesn’t have sugar. Read ingredients.

Remember to bake before eating! 350° at 1 hour 5 minutes (if you’re using my oven.)

Eat berries to prevent age-related memory loss

(From Coach David:  Do you want an easy way to start the Paleo Diet?  Try David’s Diet)

Eat berries to prevent age-related memory loss

Wednesday, September 19, 2012 by: Amelia Bentrup

Learn more: http://www.naturalnews.com/037240_berries_memory_loss_neurobiology.html#ixzz26vPozGpb

(NaturalNews) Recent research published in Annals of Neurology and lead by Elizabeth Devore and her team of researchers at Brigham and Women’s Hospital in Boston showed that women who eat more berries have a slower rate of age-related memory loss than those who do not. The study began in 1980 and followed Nurses’ Health Study Participants via questionnaire administered every four years. Between 1995-2001, the researches measured the cognitive function of over 16,000 women over 70 years of age. Cognitive function was measured via three phone interviews at two year intervals. The phone interviews consisted of asking participants to remember details from a paragraph read to them or from a list of words or numbers. It was found that women who consumed more berries experienced a slower decline in mental function that averaged out to about 2 1/2 years. Furthermore, it was found that a higher intake of total anthocyanidins and flavonoids was associated with a decreased rate of cognitive decline.

The women in this study did not eat large quantities of berries each day. In fact, memory improvement was noted with only 1/2 cup of blueberry consumption or 1 cup total strawberry consumption per week. It was also noted that women who ate more berries, tended to exercise more and be of a higher income. However, even after adjusting for those confounding factors, it was still found that greater berry consumption was significantly associated with improved memory and brain function.

Previous studies have shown similar results. A study published May 2005 in the Annals of Neruology showed that increased consumption of green leafy vegetables was associated with a significantly slower loss of memory and cognitive function. Fruit and vegetables are thought to help prevent age-related memory loss and cognitive decline due to their polyphenol component. Studies conducted on rodents have shown that certain plant polyphenols from grapes, strawberries, blueberries, and plums can improve brain function. In fact, studies have shown that blueberry extracts can protect rats bred to develop brain changes similar to Alzheimer’s Disease from memory decline. Blueberries are thought to be so effective because they contain anthocyanidins, an anti-oxidant which helps move blood into the brain. Human studies have shown that adding blueberry juice to the diet each day can improve memory.

Affording quality produce

Blueberries, strawberries and other fruits and vegetables aren’t just important for preventing memory decline. There are a whole host of studies showing the protective effects of eating lots of fruits and vegetables against cancer, diabetes, heart disease and other serious illness. If possible, it is best to consume organic fruits and vegetables, as berries especially tend to be very high in pesticides. Since organic berries are very expensive, the cheapest way is to either grow your own or buy from a local, organic farm. Berries and other fruits and vegetables can be easily frozen or canned for consumption when they are of season. While organic, quality produce is more expensive, the health benefits and decreased medical costs down the line are more than worth it.

Learn more: http://www.naturalnews.com/037240_berries_memory_loss_neurobiology.html#ixzz26vPZFCfY

Low-carbohydrate diets make you lean and healthy, systematic review shows

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Personal Training Friday Harbor, WA  One On One Personal Training Flyer.pdf

Low-carbohydrate diets make you lean and healthy, systematic review shows

Thursday, August 30, 2012 by: Eric Hunter

(NaturalNews) The amount of research on low-carbohydrate diets have skyrocketed the last couple of years; mostly due to the increased popularity of carbohydrate restriction and the “overwhelming” amounts of anecdotal reports from people following these types of diets. Individuals who adhere to a low-carbohydrate eating style usually get most of their calories from fat, and skeptics often argue that the increased consumption of meat and saturated fat will “clog the arteries” and increase the risk of disease. A new meta-analysis, a systematic review of studies, found that low-carbohydrate diets lead to weight loss and improved health.

A low-carbohydrate diet usually involves reduced consumption of grains, legumes, rice, certain dairy products and sometimes fruits and root vegetables. Fat becomes the main source of energy, and avocado, coconut products, oils, full-fat dairy, meat, fish, fowl, eggs, olives etc., are common food staples.

The exact amount of carbohydrates in different types of “low-carbohydrate” diets usually range from 0-100 grams.

The systematic review of low-carbohydrate diets used 23 reports that met the criteria of the analysis; which includes 17 clinical investigations and a total of 1,141 obese patients. Low carbohydrate diets were found to be associated with significant decreases in body weight, blood pressure, insulin levels and plasma C-reactive protein. In general, low-carbohydrate diets were found to improve all cardiovascular risk factors. Weight loss in itself also contributes to improved metabolic markers.

Low-carbohydrate diets will not clog your arteries

The link between saturated fat, cholesterol and heart disease has long been considered an established connection by many medical professionals. However, when looking into the human physiology and biomedical literature, one quickly realizes that it’s not so cut and dry. Several comprehensive reviews conclude that low-carbohydrate diets don’t increase the risk of heart disease and cardiovascular disease.

The new systematic review also showed that low-carbohydrate diets cause an increase in HDL, the “good” cholesterol, and no significant changes in LDL, the “bad” cholesterol. It’s also known that the majority of people can eat cholesterol without it affecting their cholesterol levels. Rather than elevated blood cholesterol, inflammation seems to be the major cause of heart disease.

This doesn’t mean that a low-carbohydrate diet is necessarily the optimal diet

The benefits of these systematic reviews are that they look at several reports, rather than just presenting the data from one study. This way it’s possible to get a larger picture and be able to draw more accurate conclusions. However, this meta-analysis gives little information about the effects of low carbohydrate diets compared to other popular diets, the exact amount of carbohydrate necessary to achieve good results and which foods to choose.

Sticking to a low-carbohydrate diet usually means increased consumption of paleolithic foods and reduced consumption of processed foods, grains, legumes, milk and other western foods staples.
These “modern” foods often have a high-carbohydrate density and contain several anti-nutrients, problematic proteins and hormones. Thereby, avoiding these foods results in reduced inflammation and a healthier life.

Epidemiological studies show that humans can maintain excellent health when eating a high-carbohydrate diet based on fruits, berries, nuts and root tubers and other vegetables.

The one group of people that “always” benefits from carbohydrate restriction is overweight and obese individuals. All of the available literature shows that low carbohydrate diets are linked to significantly more weight loss compared to other diets. Overweight and obesity usually go hand in hand with low-level chronic inflammation, insulin resistance and leptin resistance. Carbohydrate restriction usually improves insulin and leptin resistance among other things, thereby contributing to weight loss.

Sources for this article include

Santos FL, Esteves SS, da Costa Pereira A, et al. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors.
Obes Rev. 2012 Aug 21. doi: 10.1111/j.1467-789X.2012.01021.x. [Epub ahead of print]

Mente A, et al. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease.Arch Intern Med. 2009 Apr 13;169(7):659-69.

Hooper L, et al. Reduced or modified dietary fat for preventing cardiovascular disease.Cochrane Database Syst Rev. 2011 Jul 6;(7):CD002137.

Siri-Tarino PW, et al. Meta-analysis of prospective cohort studies evaluating the associationof saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46.

Kratz M, et al. The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. European Journal of Nutrition, Online First?, 18 July 2012

Learn more: http://www.naturalnews.com/037001_low-carb_diet_body_fat_healthy.html#ixzz255IL4U6G

Learn more: http://www.naturalnews.com/037001_low-carb_diet_body_fat_healthy.html#ixzz255I8083o

The evolutionary approach to weight loss and good health

(From Coach David:  Do you want an easy way to start the Paleo Diet?  Try DavidsDiet.com)

The evolutionary approach to weight loss and good health

Monday, July 30, 2012 by: Eric Hunter

Learn more: http://www.naturalnews.com/036619_weight_loss_good_health_natural_approach.html#ixzz225JWWk8a

(NaturalNews) Studies show that people eating “ancestral diets” maintain excellent health and low body fat. Some of these healthy societies have a high carbohydrate intake while others get the majority of their calories from fat. Typically, people living closer to equator have usually gotten more of their energy from carbohydrates, while fat is the major source of calories closer to the poles.
The majority of studies show that low-carbohydrate diets lead to increased weight-loss compared to low-fat diets, but looking at the available literature suggests that food choices might be the most important factor, not necessarily the macronutrient ratio.

No obesity in “non-westernized” populations

Ancestral/paleolithic diets consist of meat, fish, fowl, eggs, vegetables, fruits, mushrooms and other foods available before the agricultural revolution. Sugar, flours and processed foods are absent, and the consumption of grains, legumes and dairy is limited. Differences in food availability among populations are huge, but obesity and disease are pretty much absent in all of the societies that have been studied.

Primitive cultures getting the majority of their calories from carbohydrates usually eat plenty of fruits, nuts and root tubers and other vegetables. The Kitavan Islanders of Melanesia have access to an “abundance” of food, with 60-70 percent of their energy from carbohydrates. Saturated fat from coconut is also a big part of their diet. This macronutrient ratio strongly resembles that of a westernized diet, but obesity and disease are absent in this and other cultures with the same lifestyle.

However, people in other regions have been known to thrive on a high fat and/or high protein diet. Animal products are common food staples in these populations, and the fattest part of the animal is always eaten.

Physical activity, sun exposure and other environmental factors can further promote good health, but have been shown to only offer a degree of protection against obesity and disease. Some non-westernized populations engage in a minimal amount of physical activity and still maintain excellent health.

People living on ancestral diets quickly become obese and diseased when they begin to eat western foods, even if they maintain regular physical activity and sun exposure.

Ancestral diets in the modern world

Studies on western people switching to a paleolithic diet show very promising results. When test subjects are allowed to eat as much as they want from either a Paleo diet or other “healthy” diets like the Mediterranean diet, subjects on a Paleo diet experience significantly greater weight loss and other health benefits. People eating a paleolithic/ancestral diet usually experience better satiety, and therefore their energy intake is unconsciously reduced.

Individual needs will be important in determining food choices, and some people might benefit from a diet with increased consumption of fruits, nuts and vegetables. High fat and/or protein diets can be a better fit for others. In general, non-westernized diets are lower in carbohydrates than modern diets, and obese individuals will benefit from reducing carbohydrates when trying to improve insulin resistance, leptin resistance and lose weight. Choosing organic and wild produce is the preferred option when possible.

Another characteristic about non-westernized populations is their contact with microorganisms from food, water, hands, dirt etc. Incorporating this into the modern lifestyle is a vital part of maintaining a healthy gut flora, proper weight and a strong immune system.

In general, both studies and observations suggest that reducing calorie intake and promoting weight loss is much easier when choosing the right types of food in the diet. Inflammation, satiety, energy homeostasis, hormone levels and gut flora are all affected by what types of foods we eat.

Sources for this article include

Spreadbury I., Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Dovepress Journal: Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy
July 2012, Pages 175 – 189

Price, Dr Weston, A., Nutrition and Physical Degeneration. 6th edition, 14th printing. La Mesa, CA, USA. Price-Pottenger Nutrition Foundation, 2000.

Cordain L. Cereal Grains: Humanity’s Double-Edged Sword
World Rev Nutr Diet. 1999;84:19-73.

http://www.staffanlindeberg.com/TheKitavaStudy.html

Brand-Miller J, Mann N, Cordain L. Paleolithic nutrition: what did our ancestors eat? In: ISS 2009 Genes to Galaxies. Eds: Selinger A, Green A. The Science Foundation for Physics, University of Sydney. University Publishing Service, University of Sydney, Sydney, 2009; 28-42.

Ho KJ, Mikkelson B, Lewis LA, et al. Alaskan Arctic Eskimo: responses to a customary high fat diet.
Am J Clin Nutr. 1972 Aug;25(8):737-45.

Learn more: http://www.naturalnews.com/036619_weight_loss_good_health_natural_approach.html#ixzz225I3Kobv

The silent killer: Modern lifestyle promotes Leaky Gut and low-level chronic inflammation

Monday, July 16, 2012 by: Eric Hunter

Learn more: http://www.naturalnews.com/036478_chronic_inflammation_Leaky_Gut_digestion.html#ixzz20ntNPLsn

(NaturalNews) Chronic low-level inflammation is often considered the foundation of disease. The big debate is where this inflammation stems from and how we can reduce it. Research the last 10 years has increased our knowledge on leaky gut and how it affects our health. Today we find a growing number of experts who believe that increased intestinal permeability might be the most important source of inflammation in modern societies.

The world’s leading expert on Paleolithic diets, Dr. Loren Cordain, has studied the subject in depth. When Dr. Cordain and his team published their seminal paper on Leaky Gut and autoimmunity a decade ago, there was little information on the subject available. Since then, the amount of research on Leaky Gut has skyrocketed thanks to people such as Cordain, Dr. Alessio Fasano, Dr. Leo Galland and other scientists around the world.

What’s happening with our digestive systems?

Most of our immune system is located in the gut, and the gut wall is the main interface between us and the external environment. When the intestinal lining is working correctly it only allows properly digested proteins, carbohydrates etc. to pass through.

Anti-nutrients and other components in common food staples increase intestinal permeability and damage the gut wall. Lectins, saponins, gliadin, certain hormones and bio-active peptides seem to cause the biggest problems. These nutrients can be found in milk, wheat and other grains, potatoes, hot spices, legumes and alcoholic beverages. Sugar and other refined carbohydrates can also increase intestinal permeability by changing the gut flora. Birth-control pills, anti-acids and other pharmaceuticals have also been linked to increased intestinal permeability.

A disrupted intestinal barrier allows increased passage of unwanted food components, bacteria and viruses. Certain bad bacteria contain a substance in their cell wall called Lipopolysaccharide (LPS). LPS binds to cells lining the gut and increases synthesis of pro-inflammatory substances. This interaction immediately causes the immune system to become inflamed.

Chronic low level inflammation drives heart disease, cancer, type 2-diabetes and autoimmunity. Leaky Gut has also been connected to a variety of skin conditions, gastrointestinal problems, mental disorders and other ailments.

Gut Flora is vital in development of both the suppressive and aggressive part of the immune system. It provides energy for out gut epithelial cells, and the bacterial layer supports a healthy intestinal lining. A diverse Gut Flora is also needed for proper digestion. Antibiotics, a western diet and other factors can damage Gut Flora and therefore, promote Leaky Gut.

Prevention and treatment

Avoiding foods introduced with the agricultural revolution will be your best prevention and treatment against Leaky Gut. Foods that have to be processed or heated in some way to be edible usually cause issues. Some people will be more sensitive to certain foods while others can eat them in moderation.

Avoiding pharmaceuticals will also be important in preventing Leaky Gut. Probiotics from fresh plants and plant products, fermented foods and supplements will promote healthy Gut Flora and intestinal lining. Prebiotics, soluble fiber that feeds beneficial flora, can be found in onions, leeks and apples. Changing your diet will, in most cases, cause rapid healing of the gut wall. More severe gut dysbiosis and Leaky Gut will often need more comprehensive methods.

 

Sources for this article include

The Paleo Diet Explained
http://www.youtube.com/watch?v=52A3ayfxfTs&feature=player_embedded

Cordain L, Toohey L, Smith MJ, Hickey MS. Modulation of immune function by dietary lectins in rheumatoid arthritis. The British journal of nutrition 2000;83(3):207-17.

Fasano A. Leaky gut and autoimmune diseases.
Clin Rev Allergy Immunol. 2012 Feb;42(1):71-8. doi: 10.1007/s12016-011-8291-x.

Fasano A, Shea-Donohue T. Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases.
Nat Clin Pract Gastroenterol Hepatol. 2005 Sep;2(9):416-22.

Gut. 2003 Feb;52(2):218-23. Early effects of gliadin on enterocyte intracellular signalling involved in intestinal barrier function.Clemente MG, De Virgiliis S, Kang JS, et al.

Type 2 Diabetes and Endotoxemia
http://thepaleodiet.blogspot.no

About the author:
Eric is the editor of OrganicFitness.com and GutFlora.com. He’s an independent writer with a strong interest in personal health and the power of nature to help us heal.
His entire adult life he’s been studying the underlying causes of disease and how to accomplish optimal health. He’s mostly writing about the human microbiome, inflammation, gut permeability and other health subjects.
Eric works as a personal trainer and currently coaches a few dedicated clients on their way to a better physique. He specializes on barbell- , kettlebell- and sprint- training. Subjects like mass building and weight loss are some of his favorites.
Eric believes that lifestyle choices have to be made on an evolutionary basis!

Learn more: http://www.naturalnews.com/036478_chronic_inflammation_Leaky_Gut_digestion.html#ixzz20ntCulaH

Eat a gluten-free diet for type 2 diabetes and celiac disease

Eat a gluten-free diet for type 2 diabetes and celiac disease
Learn more: http://www.naturalnews.com/036038_gluten-free_diet_celiac_disease.html#ixzz203SbFm5s

The comments after the article are also good.

Check out my new kindle book DAVIDS DIET!  I refer to it as Paleo Plus.