Professional Documents
Culture Documents
Paleo Insider Septiembre 2014
Paleo Insider Septiembre 2014
Paleo Insider Septiembre 2014
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Chicken Avocado
Collard Wraps
Serves 1
stem removed
1 large collard leaf,
and mashed
avocado, pitted
1/2 medium ripe
en
and chopped chick
1/2 cup cooked
$6.99 US / $7.9
FL
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yielding 2
in half lengthwise, avocado
ed
Cut the collard leaf
Spread the mash
long leaf segments. of each leaf, dividing it
third
onto the middle
with the chicken,
Top
s.
halve
the
evenly between
dividing the
and sprouts, again
s. Sprinkle
olives, tomatoes
y between the halve
ingredients evenl
up the leaves
er to taste. Roll
with salt and pepp
and serve.
An
gi
4 olives, sliced
sliced
4 cherry tomatoes,
s
ts or micro green
Handful of sprou
pepper, to taste
Sea salt and black
ribe
com/subsc
paleomagonline.
Who
was the
cook in
your family
and what did you
learn?
93
Aug/Sept 2014
DANTE
ROSARIO
Both my mother
and father cooked.
My mother learned how
to cook Dominican-style
food after she met my father. I
definitely learned the importance
of vegetables, as they were included at
most meals, and my parents didnt really
ever have a problem getting me, or my other siblings, to
eat them. The most important thing that I took away from
their style of cooking would be the importance of having
balance in our diet.
HIS EFFORTS TO
AWARENESS IN RAISE
Your mother was a dietitian. Did her knowledge help your
OF THE BENEFI THE NFL
eating habits?
TS OF
I believe that my mother had our health in mind whenEA
she TING RE
AL FOOD
cooked or went to the grocery store. That said, she wasnt
Standard
American Life
Forget the
Youve recently changed your eating habits and have tried Paleo.
What was the first positive result you noticed? The first negative?
Standard Amer
ican
Dietits time
to
the Standard Am stop living
erican Life
PALEO KIDS
PaleoFX 14
OUR RECAP OF
TH
E
ANNUAL GATH
ERIN
ALL THINGS PAG OF
LEO
As a tight end for the Chicago Bears, you must maintain a certain
weight. How has that been on the Paleo diet?
80 Aug/Sept 2014
FACES OF PALEO
2. Breastfeeding: Many
hunte
r-gatherer cultures
breastfeed their infan
ts for two to five years
. As you learned
in the second article
in this series, this not
only helps to
form a properly funct
ioning gut-based immu
ne system, but
also decreases anxie
ty and forms important
social bonds
between a child and
moth
high schooler you cant er. Obviously, if you have a
do much about this,
but
currently breastfeed
ing or expecting, I recom if you are
mend you take
breastfeeding to at
least the 2-year-old
level.
Along with the nutrit
ional value of breas
milk, kids develop a
t
sense of well-being
from the positive
touch that breastfeed
ing involves. Positive
touch has
benefits to brain deve
lopm
appropriate social intera ent, hormone functioning and
ction. For this reaso
n, breastfeeding
into later ages is impo
rtant, as is co-sleeping
, and plenty
of cuddling. Mom and
I and our 6-year-old
twins often
simply lie on the living
room couch in a big
pile of family
togetherness for 20
minutes after the twins
get out of bed
and I can feel that oxyto
cin surging through
my veins.
In most ancient cultur
not much value place
es, there was
d in letting a baby fuss
or cry. Dont
worrycomforting your
child when distressed
to ruin their chances
is not going
of becoming a tough
, Spartan-esque
future CrossFit Gam
es champion. In contr
ast, children who
have responsive paren
ts tend to develop great
they tend to develop
er empathy,
a conscie
3. Cuddling:
4. Responsiveness:
rs:
of varying ages):
Keith Nevins
Captain, United States
Ft. Hood, Texas
Army
have been a
itness and nutrition
back as I can
part of my life as far
participated
remember. Having
titive sports
compe
of
er
numb
a
in
made a
has
none
up,
g
growin
life than high
bigger impact on my
was the first
It
ing.
wrestl
l
schoo
directly see
to
had
I
tunity
oppor
it allowed
hard work pay off, and
on
diet and nutrition have
e to really see the effects
m
me
When you are
titive performance.
an individuals compe
intake, the value
caloric
daily
your
required to manipulate
es very apparent.
becom
body
your
in
after I
of the foods you put
on continued to grow
My interest in nutriti
I was part
Military College, where
entered Valley Forge
program, as
Commissioning ROTC
of a grueling Early
in of the football
capta
ual
event
well as a member and
of the Paleo lifestyle,
aware
was
I
team. This was before
were already
nutritional choices
though a lot of my
eating.
the ideals of Paleo
starting to line up with
as well as a
associates degree,
After receiving my
I transferred to
Army,
States
United
commission into the
had the opportunity
I
where
rsity,
Coastal Carolina Unive
to optimize
knowledge about how
to gain even more
ise and
h my major in exerc
ll as a
the human body throug
continued to play footba
sport science; I also
y and physiology of
biolog
the
ing
Chanticleer. Learn
on really helped bring
nutriti
and
ise
the effects of exerc
standing how to
under
of
terms
in
everything full circle
e.
jitsu
maximize performanc
ed with Brazilian jiu
oo
re
rah
ar
interview-with-ann-gibbons
lfe
n
en
www.paleomagonline.com/
Liz W
o
sJ
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Whats
Happening
Online:
on
99 CAN
www.vimeo.com/104922971
Editor in Chief
www.EatCleanTrainClean.com
Cain Credicott
@CCredicott
Publisher
Bryan Azur
Creative Director
Kate Miller
@katemilldesign
Copy Editor
Ray Sylvester
@chowza
Advertising
sales@paleomagonline.com
Recipe Designer/Photographer
Jessica Flanigan
www.RebootedBody.com
Contributing Photographers
Martin Kaufmann
Emilio Sanchez
aiplifestyle.com
Robb Wolf
Nora Gedgaudas
Amy Kubal, MS, RD, LN
Aglae Jacob, MS, RD
Melissa Hartwig, CISSN, RKC
Jaclyn Nadler, MD
Loren Cordain, Ph.D.
Sweet Po
Cookies tato
(p
The Food:
Our Mission
26)
Hormone
Therapy:
INTELLIGENT MANIPULATION
OR FOOLHARDY INVITATION
OF DISEASE?
OCT/NOV 2014
FACEBOOK.COM/PALEOMAGAZINE
Un-Stress
Your Family
Fear of
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Whole-Person
Wellness
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4 September 2014 eNewsletter
!
n
o
o
s
s
e
lv
e
h
On the s
Oct/Nov Issue
Contents
Features
15
Lunchbox Mini
Quiches
Afford to Be Deficient In
15
Food
Lunchbox Mini Quiches
September 2014
Lifestyle
Interview with Logan Gelbrich
The Diet Myths
12
INTERVIEW
C a se
yT
ale
Katie
Ga
r
ce
Diet
Myths
The
Calories are not all created equal. Yes, by definition, one calorie
is the unit of energy it takes to raise the temperature of one gram
of water by one degree centigrade. However, once we talk about
how calories are metabolized in the body, the similarities stop
there. Calories are absorbed and metabolized at different rates
and with different metabolic effects based on the amount and
combination of fiber, carbohydrates, fats, proteins and nutrients
they contain.
Easily digestible carbohydrates that enter your bloodstream
quickly will promote increased blood sugar, insulin and weight
gain, as well as increased cholesterol, triglycerides and fatty
liver. Conversely, the same number of calories from foods high
in fiber, and combined with fat and/or protein, will enter your
bloodstream more slowly, allowing your body to make better use
of them and burn them for energy, and making it less likely they
will be stored as fat.
Foods talk to our genes and can tell our cells to burn or store
calories. Sticking with a whole-foods-based diet, one with foods
our DNA has evolved with and knows how to metabolize, is a safe
and healthy bet that our body will put these foods to good use.
Avoiding newfangled, fake and processed foods that our body
does not recognize or know how to handle is a safe bet in avoiding
the foods that will trigger negative gene activity in the body.
8 September 2014 eNewsletter
Fat does not make one fat; sugar and the wrong kinds of
carbohydrates do, as they are what trigger the release of insulin,
the fat-storage hormone. Eating fat doesnt trigger the release
of insulin; it actually triggers the release of a hormone called
cholecystokinin (CCK), which is the strongest satiating hormone
(signal to tell the brain its full) of all! So not only does fat not
trigger the fat-storing hormone insulin, consuming it makes you
feel full rather quicklyand therefore, you dont eat as much!
All fats are not created equal, however. Healthy good fats
(omega-3s, monounsaturated fats, and some saturated fats) can
actually turn on fat-burning genes, rev our metabolism and cause
us to burn energy (thermogenesis). Bad fats, particularly trans
fats, can actually block thermogenesis, create inflammation, and
contribute to insulin resistance and fat storage. No bueno. Avoid
these fats like the plague.
While low-carb diets are effective for losing weight, they are not
sustainable for many people. The body (in particular, the red blood
cells) does need some carbs to function. A low-glycemic diet can
be just as effective, and tends to be easier to sustain. Choosing
carbohydrates that are from whole, unprocessed plant foods that are
high in fiber to slow digestion and high in beneficial phytonutrients
can ensure a low-glycemic-load, nutrient-dense, sustainable diet that
can help lose or maintain weight and optimize health.
will just be stored for later use, usually as fat. A good rule of
thumb is not to eat two to three hours before bedtime.
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assist@iduprising.com
ry
Kev
in
ea
Critical Vitamins
G
E
Vitamin M: Margin
Vitamin G: Gratitude
Vitamin L: Love
Human beings crave connection. It fulfills us. But with
over half of marriages ending in divorce and more hanging
by a thread, were losing this deep sense of connection.
If our parents struggled to have healthy, intimate
relationships, we will repeat the cycle unless we do the
work to escape it. Looking at the divorce rate, Id say that
not enough people are doing the work.
Too many of us are also falling short when it comes to
self-love. Its bad enough that we struggle in relationships
with others; its tragic that we struggle with loving and
accepting ourselves.
And its this self-love deficiency thats driving our
relationship problems. If you dont believe youre worthy
of loving yourself, you automatically assume youre
unworthy of anyones love. That doesnt mean you
wont engage in intimate relationshipsjust that youll
sabotage them.
As intimacy goes unmet, its no wonder people turn
food to fill themselves back up. But its a false and
damaging attempt at fulfillment that worsens the cycle of
shame, fear and guilt. More on that later.
Do the work to make sure that Vitamin L is abundant
in your life and youll stop looking to food as a substitute.
Vitamin P: Patience
Vitamin F: Fulfillment
Vitamin R: Recovery
Vitamin S: Self-Esteem
Vitamin W: Work
Laura
Fu
te
en
s
Laura Fuentes is the Founder of MOMables.com, where she helps parents make school lunches
their kids will love. To get a sample Grain Free Meal Plan, click here.
September 2014 eNewsletter 15
cipe
Design
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:
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Je
Re
sica
Flaniga
n
Raspberry
Sunbutter Bars
Makes an 8-inch-by-8-inch pan
A barely sweet raspberry bar, great for in
between meals or packed in the kids lunches!
1 egg
1 tsp vanilla extract
1/4 cup coconut sugar
1/3 cup sunbutter
1 TBSP ghee
Zest of 1 lemon
1/4 tsp salt
2 cups almond flour
1 pint fresh raspberries
Rya
n
ow
Br
Cut off the top and bottom ends of the beets. With a
knife, cut an X on either side of each beet; this will
allow the skin to come off more easily when done
cooking.
Place the beets in a Dutch oven with the water and
1 TBSP salt. Bake at 400F for 1 hour.
Remove from the oven and allow the beets to cool.
Once cool, rub off the beet skins with a kitchen
towel.
Cut the beets into 1/2-inch-by-1/2-inch pieces. Toss
the beet pieces with the olive oil, vinegar, 1/2 tsp
salt and pepper.
Garnish with toasted almonds and fresh sage.
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