I’d change “lean meats” to “fatty, free range meats”. Then we’d be all set!
I’d change “lean meats” to “fatty, free range meats”. Then we’d be all set!
Sally Fallon Morrell of the Weston A. Price Foundation shared the following in a speech in 2010: (source – http://www.westonaprice.org/mentalemotional-health/nutrition-and-mental-development)
“Now, if we look at the fats in the brain, the two major fats are saturated fat and a fat called arachidonic acid. But we’re not supposed to eat saturated fats, right? Yet saturated fats like butter, meat fats, lard, and coconut oil are the kinds of fats your brain wants and needs. And if you don’t eat those fats, your body says, “Well, give me that next best thing: refined carbohydrates.” Your body can make saturated fats out of refined carbohydrates. And that’s how people get cravings for refined carbohydrates – especially pregnant women and growing children. Unfortunately, eating refined carbohydrates robs the body of nutrients, while natural saturated animal fats provide some very important nutrients.
The other really interesting fat in the brain is arachidonic acid. Arachidonic acid is an omega-6 fatty acid that is only in animal fats, such as in butter, egg yolks, organ meats, and meat fats. Like saturated fats, arachidonic acid has been the victim of demonization.”
And what happens when the brain is deprived of its preferred fuel? Ms. Morrell tell us in the same speech:
“Today the horrible condition called autism – along with other manifestation of brain starvation such as learning disorders, mental problems, inability to concentrate, behavior problems, violence, addiction and mental retardation threaten the fabric of our culture.
I’m not going to mince words here. These problems are the direct result of the dietary guidelines coming out of the Department of Agriculture since the early 1980’s,…
You need ’em, so EAT ‘EM!
…That’s what I’ve been doing. The reason I’ve been writing less here, is because I’ve been focusing on helping friends “out there” in the real world.
Someone I know has some chronic joint problems, and recently problems with fluctuating bodyweight. The joint pain doesn’t make exercise easy. I threw together the following email to her. Lots of the intervention I recommend below could also apply to a plethora of health issues, but I still tried to tailor it to my friend’s needs.
Ditch the grains, especially wheat, and sugar: Avoiding grains in all forms – and yes, that includes beer (sadly, even though I drink it often enough, eh whatevs) was the single best move I made toward improving my skin problems, IBS, upper GI issues, chronic tiredness, depression, and random aches and pains every day. Gluten intolerance is often connected to arthritis, and there’s tons of papers on possible connections between dietary lectins and arthritis (PDF). They focus on rheumatoid arthritis, but I don’t think osteoarthritis and RA are so different.
Avoid excess omega 6 fats: Higher circulating levels of interleukin-6 (IL-6), a pro-inflammatory cytokine , is highly significant predictors of osteoarthritis of the knee. Can you guess which type of polyunsaturated fatty acid leads to excessive levels of IL-6? Exactly. Skip the corn, soybean, canola, and vegetable oil and the resultant pro-inflammatory eicosanoids. No fried food, duh. Use animal fat, butter, olive oil, and coconut oil instead, and eat plenty of fatty fish or take fish oil.
Avoid potatoes: OPTIONAL. They’re not the worst things in the world, but some people report joint pain after consuming potatoes. I sometimes get tinges of my old knee pain from a football injury if I eat potatoes on consecutive days, though the problem seems to worsen if I eat the skins, which is where most of the anti-nutrients are held. Most people don’t have a problem with potatoes or tomatoes, but as they are nightshades, they can trigger responses in those with autoimmune diseases like MS or Chron’s disease. This one’s more of a suggestion just in case. You may not have an issue with nightshades, but either way, food for thought. (HAHA see what I did there?) Go for safer sources if you want starches, like sweet potatoes, yams, and winter squash instead.
Get plenty of sun or supplement with vitamin D: According to several studies, low vitamin D status is linked to increased osteoarthritis. I know for a fact it makes me feel better. High vitamin D also makes you feel good because it releases dopamine, and also supercharges your immune system. POW!
Consider glucosamine supplements: Art Ayers had an interesting take on glucosamine. Rather than it providing the raw material for cartilage production as it’s commonly assumed, glucosamine actually binds to free transglutaminase 2 (TG2). TG2 is a well-known marker for osteoarthritis severity, and it often binds with gluten, resulting in the formation of pro-inflammatory antibodies. If glucosamine binds with TG2, less TG2 is available to bind with more inflammatory compounds. This gives your joints more of an opportunity to heal.
Another option is to drink bone broth on a regular basis and gnaw on the articular endpoints of animal bones. I love ribs, and I’ll cook you up some mean slow cooked bbq ribs any time you want! Fucking BOMB!
As a side note, complete proteins are absolutely necessary to repair damaged tissues. So, along with eating lots of animals, the high protein diet improves calcium absorption in the gut. That greater calcium utilization, along with the high levels of vitamin K in the animal products, will produce a double whammy for your bones and joints. Calcium does not function without proper amounts of vitamin K.
Lift heavy things: In order to support healthy cartilage, your joints must bear weight. I use a more traditional barbell approach. Just don’t think biking or swimming is enough; those may be useful for folks with no cartilage at all, but if you want your chondrocytes to do their job, you have to provide the right stimulus, and that means load-bearing exercises. It remains unclear whether cartilage can actually regrow thanks to proper exercise, but we do know that resistance training improves osteoarthritis outcomes. In your case with the joint issues, actually moving a heavy load may not be realistic. But there are other methods that are just as effective, if not more so. the Body By Science method relies on basically holding a contraction for a set period of time to muscle failure, instead of moving a weight for reps. You still work all the muscle fiber types, without having to worry about joint issues. Ask me more about this if you are interested.
Either sprint or move slowly: Chronic Cardio increases systemic inflammation from excess cortisol, and increases your desire for inflammatory, cheap carbs like grains. Try sprinting or hiking instead. You’d have to work up to this slowly, obviously, but the benefits are retarded cool. I sprint once a week. So much more efficient than running on a treadmill for hours, torturing yourself. poo-poo.
Basically it comes down to diet first. Lots of animals, eggs, vegetables, and some fruit. Nothing processed, nothing in a package. High fat, moderate protein, carbs don’t really matter as long as you’re not bingeing in fruit and potatoes every day. There’s a plethora of research and anecdotal reports of people solving every type of health issue imaginable with this basic dietary intervention. Call me a quack if you want, but I honestly don’t think you should knock it until you try it.
Show me any other dietary intervention that has been able to get diabetics off meds, cure obesity, depression, improve autism, improve cancer treatment effectiveness, and help old people stay strong and build muscle while staying lean and healthy. I bet you can’t!”
Vegans often have to supplement B12, a dead giveaway that veganism is not really the “ideal” or “natural” diet, in terms of being the healthiest human you can be. It’s more like a religion. So here’s an excerpt from Raw Food SOS I thought was worth digging up…
“…I’d like to think this would be pretty obvious by now, but there are some lingering vegan authorities who seem to underplay the B-12 issue or even deny it altogether. Even “The China Study” makes B12 seem like small potatoes, when T. Colin Campbell writes: “If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion.” This is sort of scary, since virtually every study conducted on the subject shows that vegans experience much higher rates of B12 deficiency than omnivores or vegetarians and have elevated homocysteine as a result (which increases blood clotting and raises your risk of heart disease). In fact, low B12 and high homocysteine probably contributed to the early demise of prominent vegans like H. Jay Dinshah and T. C. Fry (PDF).
Especially if you’re avoiding processed vegan foods (which are often fortified with vitamin B12), you’ll need to find a supplement and take it consistently, since there are really no reliable dietary sources of B12 for vegans. (Algae like spirulina, often rumored to contain B12, only has B12 analogues that won’t actually improve your B12 status.)…”
Well, apart from the obvious reasons [1, 2, 3, and 4] to avoid grains, here’s just one more nail in the coffin, just to demonstrate the far superior nature of whole foods and animal foods. (I kind of did this in a previous post about calories, but I honestly don’t give a crepe. hehe.)
(You can click the images for a better look)
Here’s the so called glorious benefits from a bunch of bread slices. The whole grain “good stuff”. Notice where the 100% bar is, where the arrow is pointing.
Now compare that to just some beef liver. A little tiny bit.
Or, we can look at some eggs, just for fun.
Or, how bout some spinach to round out the meal.
You see? No wonder the bread doesn’t keep you from gettin’ hungry! But only a tiny tiny amount, a few ounces of beef liver, has tons more stuff in it! The best part? You can mix it in with ground beef if you don’t prefer the taste, and never even know it’s there!
I want you non-believers. You bread-eaters. Who love it so damn much you just can’t bare to give it up. You keep making your excuses, I’ll keep staying healthy and strong. I want you to eat nothing but grains for a couple weeks.
I dare you.
Then tell me how healthy and strong you feel…
Right, and I’ll sit back and eat nothing but grass fed beef liver…
Who do you think will make it out alive? I’ll give you a guess!
That’s why it’s so damn difficult to be truly healthy on a vegetarian diet. You have to eat huge volumes of food just to keep up with us meat eaters! It’s hugely inconvenient, and most people don’t even know this. I mean, look at the nutrient profile for most plants, they still pale in comparison to most animal prducts! The average SAD-dieter-turned-veggie-eater will simply eat the same amounts they always have, but will slowly but surely start to become weaker, and more tired, and just less healthy. It’s true, lots of vegetarians have nutrient deficiencies, especially vitamin B!
Not only do you have to eat a ton, especially children, but it’s nearly impossible to do intermittent fasting successfully! That means little or no autophagy! You know, that little neat process our cells use to clean and detoxify the body? Autophagy is really necessary for total health to an extent, but it does not happen if you’re eating all the time!
Burger breakfast: Grass fed burger (with liver in it) under 2 sunny side up eggs. And bacon!
Coconut smoothie: real fresh coconut water from my own coconut, handfull of berries, raw egg yolk, and ice.
Kabobs: classic kabob veggies and meat choice, salted and peppered. Served with grilled honey basted pineapple and a Corona!
Emergency Protein: ground beef, a chili pepper, crushed pepper, cajun seasoning, and chopped tomatoes. Next to sauted asparagus. Everything is covered in grass fed butter!!!!
I’ve also been eating more eggs lately, and subsequently have been saving a ton of cash! Probably because I’ve also been eating less, ‘cus I’m less hungry. Nutrient density, hoorah!
There’s a stigma with Paleo about the apparent cost of food. With all the talk about grass-fed-this and free-range-that, organic blah blah blah, you can get caught up in how much more expensive that stuff is. Especially when you’re standing in Price Chopper looking at the big 6lb package of 80% ground beef. So cheap! So tasty! But not grass fed? Booo hooo.
But, the expensive cuts of meat aren’t necessary at all. If all you want to do is be full, happy, and healthy, you only need a few key things.
So what’s on my Homeless Paleo shopping list?
So yes, no matter what you hear or read, it is possible to eat Paleo, get all the nutrients you need, be healthy and not hungry, all on a broke-ass-budget! Nutrient density is your friend, especially where your goal is to eat less and never be hungry. I know when I eat these things, I can go a whole day with only one decent sized meal, without hunger or fatigue. Plus, the less I spend on buying food and finding food, the more time I have for pan handling and drinkin’ bum wine! WIld Irish Rose FTW!!!
Look what I just made in a matter of minutes! I just took a liesurely stroll down the block to my local “health food” grocery store!
[3 egg omelette. Pasture raised butter. Baby spinach. Goat cheese]. Whisk eggs. 90 seconds in microwave. Flip, add toppings. Cook for another 90 seconds (or whatever your preference). Friggin easy!
I also found something perfect for later. Grilled salmon with a few roasted potato chunks and brussels sprouts! I’m gonna cover…no…SMOTHER the whole thing in pasture raised butter and Frank’s Hot Sauce!
So don’t give me no ‘scuses! Don’t get lazy! You can find good, healthy food fer cheap at any grocery store!
“Why stop and smell the roses when there’s a BMW and a McDonalds at the end of the garden path?” ~ America. The meat of the post is in the comments, just read the comments! It’s a fun post about fat people and Italy.
The whole natural issue is a mess,” said Michael Jacobson, the executive director of the Center for Science in the Public Interest, a Washington-based food safety and advocacy group that helped get the makers of 7UP and Capri Sun to stop making natural claims about their products.
Jacobson and others say the FDA’s lack of guidance has left lingering questions.
One question has been whether a product with high fructose corn syrup, which is made by processing corn but does not occur naturally, can be labeled natural
You can read the news article [here]
Unfortunately, not all the lawsuits end up with a proper victory. Many times the companies just settle the consumers with a big fat bribe. The labeling never gets fixed.
The company that owns Ben & Jerry’s and Breyers ice cream, for example, settled “all natural” lawsuits for $7.5 million earlier this year, providing customers who bought flavors like “Chubby Hubby” and “Chunky Monkey” cash rebates of up to $20.
Just because something says “natural”, doesn’t mean it actually is good for you, or that it’s truly natural.
The Food and Drug Administration, the agency that oversees packaged food labeling in the United States, has no definition of what counts as “natural.” As long as a food labeled “natural” doesn’t contain added color, artificial flavor or synthetic substances, the agency doesn’t object.
All this means is that the food-product that wears the label fits under the law, which of course has been changed and manipulated over time by lobbyists who work for these big food companies, so that they can call their food products “natural”, in order to enhance their image and sell more product.
Many things that are highly processed and adulterated, like high-fructose-corn-syrup, are even able to be labeled “natural”. High fructose corn syrup isn’t found in nature, so it’s hardly “natural”.
They don’t care about you or your health, they only care about numero-uno, the bottom line, their own pocketbooks.
It’s better to avoid packaged food altogether, anything that has a health claim, usually isn’t healthy.
Eat the foods that don’t need a health claim. The ones that are natural. You know they’re good for you. Veggies, animals and their products, nuts, and fruit. Whole foods. Not anything that is adulterated. Full fat is natural, fat-free or low-fat is not, it’s man made.
Couldn’t get any simpler and natural than that!
Power hash browns from Fast Paleo. Perfect for your Sunday post-sprint meal!
Delicious looking grilled salmon and asparagus frittata
The Poliquin Protein Primer (produced by Charles Poliquin) quotes Jack Weatherford’s book “Genghis Khan and the Making of the Modern World”, saying “The Chinese noted with surprise and disgust the ability of the Mongol warriors to survive on little food and water for long periods…. The Mongols consumed a steady diet of meat, milk, yogurt, and other dairy products and they fought men who lived on gruel made from various grains. The grain diet of the peasant warriors stunted their bones, rotted their teeth, and left them weak and prone to disease.”
They wanted to see my typical menu (breakfast, lunch, dinner) and if I ever fast, or when. Of course, I’m happy to oblige.
Keep in mind, this routine is what I’ve customized for my own goals, which is to lose a few body-fat percentage points, and put on some lean mass.
Every day I wake up and eat nothing until noon roughly. I typically make my way to work early in the morning, grabbing coffee on the way. I’ll have plenty of water too. Not sure why, but it helps me wake up when I have plenty of ice cold water.
Most often if the weather allows, I’ll use my lunch hour to take a leisurely stroll around my beautiful downtown area, and more than likely grab another coffee (I really like coffee). My walk also allows me to get some much needed sunshine.
Today I ate 2 half racks (not entirely half racks, they weren’t that big really) of grass-fed spare ribs that I cooked up last night. They were dry rubbed with cajun seasoning, wrapped in foil, and cooked in the oven for 2 hours roughly. I paired this with some microwaved summer squash and butter, and finished with some grass-fed full-fat yogurt. Oh yah, and a baby spinach salad with dried cranberries and walnuts, too. I also had a small piece of 85% dark chocolate today.
Fish is always an option if I cooked it for dinner the previous night. I’m also partial to sardines and other canned fishes.
If this were a rest day, I would fast until dinner, which is uaually around 7pm.
But since I’m working out today, I’m actually going to go eat something in a few minutes. I have a grass-fed burger patty waiting for me, and another cup of grass-fed yogurt. That should do just fine.
I will lift heavy and hard for about 30 – 45 minutes. I’m lifting to failure, and I’m doing a lower rep routine right now for fat loss and muscle gains. Check out the “tools” section of the site (under “references”) for the workout-logs I’m using.
After the gym I have a protein shake. Once I get home, I have 2 veal rib chops I want to grill up. They have been marinating in olive oil and spices for 2 days. I’ll probably also bake up some spicy spiced french fries in olive oil. Those are one of my favorite post-workout dinner side dishes. I’ll make some steamed broccoli too. Boy this is making me hungry!
I always make sure to get at least 8 hours of sleep per night. It’s the best way to manage stress and let your body heal itself after a brutal lifting session.
Since I don’t go to the gym on these days, I don’t get as hungry. So I eat my first meal at noon or 1pm, then again around 7pm. These are good size meals that keep me from getting hungry most of the day.
Last week I had a bunch of grass-fed liver cooked up. I’ll tell you what, that is one of the most sating meals you will ever eat. I was not hungry and didn’t even think about food all day, and almost forgot to eat dinner! That’s after eating 6 ounces of liver roughly.
I’ll wake up around 1 or 2, and eat a bunch of pastured eggs and bacon, and sometimes include macadamia nuts. If I have oranges or apples, I’ll have one of those, too. We get this really awesome thick cut local patured bacon. It’s literally at least 1/4″ thick, and cooks up real nice! Later in the day I’ll have whatever leftovers are kicking around, and make sure I get plenty of veggies.
Most Sundays I wake up, drink some water and coffee, then go to the gym and do some high intensity interval training. This really gets you worn out. So I come home and nap. Once I wake up I eat. Usually leftovers, or eggs and bacon if nothing else is around. I’ll usually include a protien shake with some berries blended in. It’s super tasty!
I don’t supplement for vitamins. The only thing I regularly use for that purpose is Green Pasture butter oil capsules, and that’s only because i don’t always have liver cooked up. The best part about eating Paleo is you should never need to supplement for health reasons. As long as you are eating lots of healthy animals, and veggies too, you should be getting all the nutrients you need.
Right now my schedule has me lifting weights every monday-wednesday-friday, and doing HIIT on Sundays. All other days are rest days. I make sure to walk and stay active on all days, because being sedentary is just bad news. I keep myself busy with projects, like woking on my car, playing in a band, or just enjoying the outdoors.
As you can see, my fasts usually last from dinner (8pm) to my first meal (noon). That’s at least a 16 hour fast every day. Keeping a range between 14 and 16 hours is good. IF has a lot of health benefits, so it’s good to do it every once in a while.
Fasting is not for everyone. If you are really overweight or you have metabolic issues, it may be best to just keep the carbs low for a while, and wait until your body resets itself. For healthy individuals, fasting is a very powerful tool for losing stubborn fat, increasing health and longevity, and basically feeling great!
Keep it caveman!
So far, I don’t see any evidence here that important nutrients exist in this “hard seed”, do you?
Bran: The outer layers of any grain. Contains some protein, vitamins, minerals and lots of fiber.
So far, I’m not convinced. How much protein is some? Is it a complete protein, or is it deficient in some amino acids like lycine?
And lots of fiber. This is mostly insoluble, which means it causes lots of gut irritation and gas, as it ferments in the colon. The bacteria in your colon are the only things that can break down insoluble fiber.
Endosperm: The large central portion of the grain. It contains most of the carbohydrates and some protein of the kernel. White flour is made up of ground endosperm alone.
Again, we get some protein, with no indication that it’s either significant, or even bioavailable. I mean, gluten is one protein in grain, but it’s not easy for anyone to digest, and causes a lot of problems with the immune system. Another thing we notice is that the endosperm contains lots of sugar, which isn’t good.
Germ: The small structure at the lower end of the kernel from which sprouting begins and the new plant grows. The germ is naturally high in food value and is rich in protein and vitamins.
Ah, more BS. What exactly is food value? It’s not something I see listed in the ingredients list, or on the “nutrition facts”. This vague term is another failed attempt to convince me there might be something of value in this product. How much food value do I need? Is it healthy? What other foods contain food value?
And oh, the vitamins. How many vitamins? Not many apparently, since they have to add vitamins to the bread to bring the value up. I have a feeling the actual amount of vitamins is almost non-existent without those additives. Wait…it doesn’t matter anyway. Phytic acid makes all those vitamins bio un-available anyhow!
The Highbrow Paleo guide to binge drinking! (just in time for my weekend!) How to avoid a hangover and drink more booze!
This new meme went viral after a photo received the tag “rediculously photogenic guy”. Kinda looks like me, eh?
Turns out nitrates and nitrites aint actually bad fer ya! You actually get more nitrates and nitrites in your own saliva! But just don’t cook foods with nitrates, because they turn into nitrosamines, which are very bad. So you can eat em, just don’t HEAT em!
Let me know about your coconut experiences. Post your results to comments!
Lose stubborn body fat. (Intermittent fasting)
at 12:30, which took me 45 minutes to eat. This will be my first of only 2 meals today. Typical for my Fridays.
3/4 lb beef roast
bowl of saffron fish stew with potatoes, onions, and various other veggies. There were like 5 kinds of fish in it.
about 40 dry roasted salted sprouted almonds
an ounce or so of dried organic mango
coffee with a splash of cream
an organic coconut macaroon with honey and a little bit of dark chocolate.
I’m not going to eat again until 6:30, which is after my workout today. Fasted training is da-bomb!