Diane Sanfilippo's Blog, page 72

Introducing The 21-Day Sugar Detox – IN PRINT!

I can’t believe it’s been almost three years since I originally published The 21-Day Sugar Detox as an eBook. Since April 2010, The 21-Day Sugar Detox has helped thousands of people to bust their sugar and carb cravings naturally.

The whole-foods based approach to making dietary and lifestyle habits has proven effective again and again – and the program now has a following of nearly 20,000 people in the Facebook community.

I’ve received overwhelmingly positive reviews and feedback on my first book, Practical Paleo, and I’ve decided to take that information and apply it to the printed version of The 21-Day Sugar Detox.

Heck there are so many things I loved about the way Practical Paleo turned out, including the design, that I even hired the same amazing design team at Graphic D-Signs, Inc. to create the cover for The 21-Day Sugar Detox. I love how it has a similar feel to Practical Paleo, but has a whole new and fresh look of its own!

Click here to pre-order The 21-Day Sugar Detox on Amazon.com (releasing in October!)

Here’s the back cover information from the printed book:

Are you ready to get your sugar and carb cravings under control? The 21-Day Sugar Detox is a clear-cut, effective, whole-foods-based nutrition action plan that will naturally re-set your body and your habits! More than 10,000 people have already succeeded with this easy-to-follow plan. Now it’s your turn! In just three weeks, you can free yourself from cravings, regain your energy, and feel great again.

This simple detox plan will help you break the stronghold of your worst go-to foods: the sweets, the refined grains you grab on the go, even the many seemingly “okay” foods that contain hidden sugars. These foods taste great, but they make you look and feel terrible. They rob you of your focus, spawn irrational mid-afternoon cravings, and make it so you can’t even get through the day without wanting–no, needing–to prop up your energy level with caffeine or, worse, even more sugar!

It’s time to break the cycle. The 21-Day Sugar Detox offers easy-to-follow meal plans and more than 75 recipes suitable for all levels of the program. Even better, it gives you three options so you can determine the level of detox you want. Whether you’ve never gone sugar or gluten free; you already follow a gluten- and grain-free diet; or actively follow a Paleo/Primal diet–there’s a level for you. Choose the level that’s best for you — and bust a lifetime of sugar and carb cravings in just three weeks.

The 21-Day Sugar Detox 

even includes special modifications for athletes (including endurance and CrossFit/HIIT-style training); pregnant/nursing moms; vegetarians/ vegans; and those with autoimmune conditions.

Start The 21-Day Sugar Detox today. Why wait?

I’m sure lots of you reading this already own the original eBook version of The 21-Day Sugar Detox or have even been considering ordering it right now but this announcement has left you with more questions… have no fear! I’ve anticipated your questions and hope to answer most of them right here.

What will be different about the printed version of  The 21-Day Sugar Detox and the eBook program version?

First and foremost, the eBook program version will remain as-is, will continue to be updated and expanded upon, and will never cost more to those who already own it. It will remain as valuable when the print version releases as it is right now.

The eBook program version of The 21-Day Sugar Detox includes added bonus content that will not be included as part of the printed book: The 21DSD Exercise Guide, The 21DSD-friendly Toadally Primal Smoothies Guide, The 21DSD Yoga Guide (releasing soon!) – and possibly more as time goes on. The limitations of a printed book are quite obviously that we can’t just keep updating it and providing that update to people whenever we like – but we can do this with the eBook program.

If I already own the eBook program of  The 21-Day Sugar  Detox,  why would I want or need the printed version?

For starters, I don’t want anyone to feel like they need to get this version if they feel they’ve been successful with the eBook version or don’t want to get something new. The program and the levels will remain the same with some minor updates (these updates will make it into the eBook program as well). Many of you have been asking for a printed version of the book for nearly three years now, so this is the answer to that request!

The printed version of The 21-Day Sugar Detox will include 21-Day Meal Plans that correspond to the levels of the program and will use recipes from within the book itself. These recipes will be available only in the printed book, but some of them may already also exist in the eBook program. In other words, all of the new recipes found in the printed book will not necessarily be in the eBook program, but some of the existing recipes you have in the eBook program may appear in the printed book as well.

What new content will there be in the printed version of  The 21-Day Sugar   Detox that isn’t in the eBook program?

As I mentioned above, there will be 21-Day Meal plans for each level of the program, with notes made for athletes, pregnant/nursing moms, and for vegetarians/vegans. There are not currently meal plans available within the eBook program and there are not plans to add them.

The printed version will include some completely new content including some new guides, over 75 21DSD-friendly recipes, and a lot more answers to all of your frequently asked questions that arise before, during, and after the program. After three years of running the program and thousands of participants, I have tons of research collected on how and what you’ll be feeling every step of the way – as well as extensive knowledge of the vast array of questions that arise. Your questions will be answered in this book!

This book will be formatted quite differently from the eBook program and will somewhat mimic the format and content flow that you’ve come to know and love in my first book, Practical Paleo. 

The 21-Day Sugar Detox printed book will most likely be divided into three sections:

background information on the program including lots of FAQs/what to expect, useful guides, shopping lists, and tons of tips and tricks for success for your 21 days
21-Day Meal Plans for each of the three levels of the program based around the recipes included in the book
Recipes! Over 75 recipes, most of which will be completely new and original to the printed version of the book and will be completely different from those found within Practical Paleo !

Will all of the foods I’m currently eating as part of The 21-Day Sugar Detox as outlined in the eBook program still be included in each level when the printed book is released?

Yes! The foods included in your Yes/No Foods Lists will not get any smaller, but some new additions and notes may be made in the printed version. After three years of running this program, I’ve decided that there is room for a bit of modification to what the three levels include, and those updates will be in the printed version and updated in the eBook program in October as well.

Click here to pre-order The 21-Day Sugar Detox on Amazon.com - releasing in October!

Still have questions? Check out this FAQs post on The 21-Day Sugar Detox and if we haven’t covered you here or in that post, feel free to drop a comment below!

 

Podcast Episode #75: Mira & Jayson Calton talk “Rich Food Poor Food”

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #75: Mira & Jayson Calton talk “Rich Food Poor Food”

In this episode I talked with Rich Food Poor Food authors Mira & Jayson Calton (who also happen to be friends of mine and very lovely people!) about their new book.

We covered some great topics including:

their story – how they got started researching and learning so much about nutrition in the first place
who this book is intended for, and how it will help
what we all need to look out for in our beloved dark chocolate
why assuming anything about foods we eat is a bad idea
some of the most awful items they found in the grocery store while researching for their book
where to find amazing savings for “Rich Foods” easily on the internet
…and much more!

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

Click here to submit questions.

Cheers!

Diane & Liz

Easy Recipe: Sautéed Red Cabbage with Onions & Apples

This is a recipe I created after seeing a friend of mine eating something similar before our nutrition class last year. It looked and smelled fantastic and I realized that it would be a great way to add cabbage to my diet since it was a vegetable I liked but rarely ate. I’ve been known to throw together a slaw here and there, but during the cold months (which can include June and July here in San Francisco!), I like a warm, cooked dish that’s cozy and comforting to eat.

are well-known to support the detoxification processes that our livers are constantly performing. Incorporating red cabbage into our diets offers detoxification support as well as many other wonderful health benefits. According to :

“While green cabbage is the most commonly eaten variety of cabbage, we highly recommend trying red cabbage because of it added nutritional benefits and its robust hearty flavor. We don’t think you will be disappointed. The rich red color of red cabbage reflects it concentration of anthocyanin polyphenols, which contribute to red cabbage containing significantly more protective phytonutrients than green cabbage. Interest in anthocyanin pigments continues to intensify because of their health benefits as dietary antioxidants, as an anti-inflammatory, and their potentially protective, preventative, and therapeutic roles in a number of human diseases.

A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. Green cabbages yielded much less per 100 grams: 45 milligrams of polyphenols including 0.01 milligram of anthocyanins. The vitamin C equivalent, a measure of antioxidant capacity, of red cabbage is also six to eight times higher than that of green cabbage.”

Here’s one of my favorite, go-to ways to enjoy red cabbage. While cooking any vegetable for a long period of time does deplete it’s vitamin content, it’s fiber and mineral content will remain in-tact. In order to best achieve a nutritionally balanced diet, incorporating a mix of both raw and cooked vegetables is highly recommended.

sautéed red cabbage with onions & apples from practical paleo

This sweet and savory dish is great when paired with any type of roasted or grilled meat, and it also works well as a side dish to eggs in the morning.

grain-free • gluten-free • dairy-free • nut-free • seed-free • egg-free • sugar-free • 21DSD

PREP TIME: 25 minutes

COOKING TIME: 45 minutes

YIELD: 4 large servings

NUTRITION INFO: coming soon!

Ingredients:

 1 large yellow onion, thinly sliced
1 tablespoon bacon fat or coconut oil
1/2 head of red cabbage, thinly sliced
2-4 tablespoons unfiltered apple cider vinegar
1 tablespoon Rosemary Salt Blend (recipe here or on page 230)
1 green apple, sliced into matchstick-sized pieces

Preparation:

In a large enameled pot or pan, sauté the onion in the fat or oil. When it is mostly translucent, add the cabbage and cook until it begins to soften.
Add the vinegar and Rosemary Salt blend, and allow the cabbage and onion mixture to cook until everything is softened / fork-tender.
Add the apples, and cook them until soft. Add more vinegar or some water if the mixture becomes too dry.

side note

Though I often recommend cooking in cast iron skillets, I don’t recommend cooking this dish in cast iron since it includes vinegar, which is very acidic and may react to the cast iron.

change it up

Instead of using plain bacon fat, chop and render 2-3 slices of bacon for the cooking fat, and add the cooked bacon meat back to the mixture when plating. For a slightly sweeter version, add about 2 tablespoons to 1/4 cup of chopped, dried cranberries (if not on the 21DSD, find a no sugar  added brand or dry some yourself).

Yes, you can enjoy this recipe while on the 21-Day Sugar Detox!

Note: I earn a small commission if you use the links in this post to purchase the products mentioned. I only recommend products I would use myself or that I recommend for clients in my practice or at workshops. Your purchase helps support my work in bringing you real information about nutrition and health.

Podcast Episode #74: Cankles, birth control, constipation & copper

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #74: Cankles, birth control, constipation & copper
UPCOMING EVENTS: The Balanced Bites Workshop with Diane & Liz!

Saturday, March 9, 2013 | Washington, DC

Click here to register.

Remember that all events are open to the public, you do not need to belong to the hosting gym to attend!

Topics:

1. Can I become cankle free? [4:05]

2. Help with reintroducing foods [14:32]

3. Mirena vs. Copper IUD [24:50]

4. Hereditary constipation [31:30]

5. Thoughts on copper supplements [39:00]

6. Meals that freeze well  [44:10]

7.  Prebiotics & FODMAP concerns [48:30]

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

1. Can I become cankle free?

Lauren says,

Hi Diane & Liz, I wanted to get your opinion on swelling in the calves. For as long as I can remember my calves just seem to be ginormous! Some days I actually feel like they are almost the same size as my thighs and I definitely have what our lovely society calls “cankles.” It makes shopping for pants difficult sometimes because pants might fit around my waist and hips but are super tight around my calves. I usually wear a size 0-4 petite depending on the brand. The same goes for boots.I’m only 5’1″ so my legs are pretty short. The circumference of my calf ranges between 14-15″ depending on the day. I feel like it does not get any smaller than this despite what I do. On bad eating days, or when I have had alcohol, I get really bad pulsing in my calves and they feel very swollen. The only time I’ve seen them get smaller is when I used to run about 3-5 miles 4x-5x a week for 3 months. I do NOT run that much anymore!

I’m self conscious about them but also worried that I have some kind of inflammation or edema going on down there. My father’s side of the family has a history of heart problems, which is part of the reason I switched to Paleo and a healthier way of living. I wanted to see if you have any suggestions as to how to decrease swelling in the calves or any exercises that could lean them out? – Thanks a bunch! Lauren

I just started eating Paleo again after 3 months off (Aug-Nov) but have been eating Paleo since February 2012. When I say off, I mean really off. I was eating all sorts of bad food. A typical day of food now includes 2-3 pastured eggs, sauerkraut, and a veggie for breakfast sometimes with a 1/2-1 cup of bone broth. Lunch is usually 4-6 oz. of meat with vegetables and a fat such as avocado. For snacks I’ll usually eat either macadamias, some deli meat slices, olives, fruit, etc. Dinner is again meat with vegetables and fat. I take fermented cod liver oil/butter oil blend and I’m on exogenous hormone birth control (have been for about 6 years). As for exercise, I go to CrossFit three to four times a week and on weekends usually take my dog for a 45 minute hike in the park. I also work in NYC so I walk around as much as possible. Sleep is not great, on a good night I’ll get 7-8 hours but usually I’m around 6-7 and it’s not very restful as the rest of my household likes to watch TV until the wee hours of the morning. I have to wake up at 5am for work and usually do not get into bed until about 9:30 or 10pm. That will be ending as of May however, when I go back to school. Not sure if this is important but I’ve also started to cut out beauty products containing chemicals (a la Cave Girl Eats). I’m now washing my hair with BS and ACV, washing my face with the oil immersion technique and am expecting my oil based soaps from gfsoaps.com to arrive today.

2. Help with reintroducing foods

Jenny says,

HISTORY

Chronic eczema on my hands since I was a child. Keratosis pilaris on backs of arms. Antibiotic use for acne in my teens/college years. Took birth control for several years in 20s to help control hormonal acne. Diagnosed with bacterial vaginosis in early 30s – treated with Metronidazole but kept recurring.

Almost two years ago, I started having all kinds of new skin problems – dry, flaking skin around my eyebrows, redness in my T-zone and around my eyes, eczema patches that itched like crazy on my shins, armpits, in the crook of my elbows. I was patch tested, went to an allergist, saw a specialist 2 hours away, eliminated all of my products to the bare bones free of fragrance & dyes etc. Nothing helped. I should also note that around the time these skin issues started, my period stopped. After 10 months and multiple trips to the doctor to no avail, my acupuncturist suggested that I try a strict gluten free diet for one month. Within 4 days of being GF, the eczema that had been on my hands for YEARS cleared up. Then I noticed that when I accidentally ingested gluten or got cross-contaminated, my stomach would hurt for days, blow up to where I looked 3 months pregnant and my bowels would be messed up. I went back to my GP and they tested me for celiac. The blood test came back positive (which I would later learn was misinterpreted) so they referred me to a GI specialist. I had to wait 4 months to see the specialist. I continued with the GF diet and started realizing that I was reacting to other foods as well: mainly sugar and legumes. I eliminated those and scheduled an appointment with an Osteopath in the area to have more testing done. I should note that after being GF for about 2 months my period came back. My Vitamin D levels were low, my B12 was dangerously low (196 scale of 200-1200), and my reverse T3 was slightly elevated. He put me on a 3 week elimination diet and started me on B12 injections.

I continued to have reactions (red face, itchy hands, bowels messed up) during those 3 weeks. When I finally saw the GI specialist, they tested me for lactose intolerance and fructose malabsorption. The fructose test came back positive. A DNA test for celiac came back showing that I’m high risk, so I decided to go back on gluten for 4 weeks t o be scoped for celiac & a new blood test. I got very, very sick during that 4 weeks to the point where I almost had to stop. But both tests came back negative. I was given a sheet with instructions on how to follow a low-FODMAP diet (dated 2004) and sent on my way.

Going back on gluten for 4 weeks reset all of the healing my body had done prior to that. Although I went GF again immediately after my endoscopy, I found that I started reacting to foods I could eat with no problems before the tests. I decided to try the GAPS diet (although a more restricted version, and I did not do the full Intro). I started this 8 months ago and have experienced a ton of healing. On this very restricted diet, my eczema & sebhorric dermatitis have cleared up, I can breathe out of my nose for the first time in my life, I wake up feeling rested, I have more energy, the bacterial vaginosis does not recur, my cuticles have all grown back after years of not having them and my fingernails no longer break, my hair & skin are soft. My bowels have also become healthy and regular. When I went back on gluten for the 4 weeks, my back and jawline broke out horribly. This has almost completely cleared as well. My keratosis pilaris has dramatically improved.

My issue is that when I try to introduce new foods (sweet potato, acorn squash, small amounts of rice, nuts, almond flour, Brussels sprouts, any fruit other than berries, honey or maple syrup, coconut flour, milk or butter), my stomach typically bloats, the rash on my hands flares, the vaginosis symptoms recur and my face & back break out. I am frustrated because I feel like I’m at an impasse. I’m incredibly bored with eating the same foods over and over again. My osteopathic doctor says to stay the course and that more healing will come. My acupuncturist is starting to suspect I have a parasite (I did travel to E. Africa about 5-6 months before these symptoms started occurring and had GI issues while I was there). I am also suspicious that I have small intestine bacterial overgrowth and am wondering if I should get tested. I recently tried taking the peppermint oil capsules (considered a homeopathic remedy for SIBO) and experienced a lot of die off. I would love some advice on where to go from here.

Should I try to convince my doctor to do more testing (one of the treatment protocols for SIBO is antibiotics…not sure I want to go that route)? Should I try the GAPS diet Intro and see if more healing occurs (this is hard to do while working full time)? Should I keep doing what I’m doing and keep trying to introduce new foods every so often?

3. Hereditary constipation?

Maria says,

My question is about my husband’s so called constipation. Every night after dinner he takes 2 herbal laxative pills from a company called Swiis Kriss. He’s been taking them for as long as we’ve known each other (10yrs) and way longer than that. I’ve tried to tell him that it’s not a good idea to continue taking them because he’s become dependent on them. He claims constipation runs in his family because his mother told him so. She claims her mother’s sister, his great aunt, only pooped once a week. I told them that doesn’t mean it’s hereditary it probably means her diet was bad.

Is constipation hereditary and is he doing damage to himself by popping these laxatives every night. He drinks two big cups of coffee every morning and lots of water during the day. At night it’s more water and herbal tea. He has two big bowel movements every morning, but I don’t think they’re ever solid. His body temp runs very warm and he sweats profusely with little exertion. Could that be part of his problem even though he drinks water constantly all day? He works out for an hour every morning and we’ve been eating Paleo for a year now. Thanks for your time.

4. Thoughts on copper supplements

Matt says,

Short and sweet: Is having copper in a supplement ok or deadly??????

Details: Robb Wolf has long recommended either natural calm, ZMA, or a Magnesium and Zinc supplement. He has mentioned Jarrow because their Zinc supplement comes with added copper, the reason being Zinc can strip Copper from the body per Robb.

Then, Chris Kresser had a podcast basically saying having copper in a supplement was very unhealthy for you and could cause problems.

THEEEEEN…..Paul Jaminet was on Latest In Paleo, and he recommended copper as a supplement if one did not have copper pipes in their home.

My reason for taking the Mag/Zinc+copper is better sleep. I feel like I took a sedative some times when I take even just a 1/2 dose of Magnesium (without the Zinc+Copper). I was just adding the Zinc+Copper because adding Zinc to the Mag seemed an across the board recommendation.

So is copper the new eggs?????? Ok one minute, then acid to the body the next, then great for perfect health?? Just looking for input from you two ladies. Thanks and love your show.

5. Meals that freeze well

Karen says,

First of all, I’d like to say how much I love the podcast! It is stuffed with really valuable information and hey, I can be down with anyone who feels that strongly about New Girl!

To my question – I’m currently 8 months pregnant and all the advice I’m hearing from moms everywhere is to spend the next month cooking and freezing meals so that I won’t have to stress about food once the baby has arrived. I think this is great advice! However, my freezer is seriously under utilized. I was hoping you could recommend some meals that would really freeze well. I’m not sure where to start! I plan to freeze some egg muffins for breakfasts and quick snacks but that’s all I’ve got. Any advice would be appreciated!

Keep on rocking

6. Prebiotics and FODMAP concerns.

Hi ladies,

Just posted on your latest podcast but I’d thought I’d drop you line here with more info on my mother and myself.

GREAT podcast. Thank you so much for all that you do. My mother suffers from RA, both her hips replaced by age 50, and now she is doing Paleo with low FODMAP and no nightshades and feeling amazing. It’s been 4 months with the change in diet and she is off of the scary medication and all. Hooray!

I have a quick question about FODMAPs. I know that consuming prebiotics is encouraged to help heal the gut. I just purchased my own kefir grains and am starting to culture my own kefir for myself and my mom. I know that dairy is not recommended when doing low FODMAPs, so I looked into doing coconut milk kefir instead. Then I learned that coconut milk is discouraged as well. What is the better option with making your own Kefir but also pursuing a low FODMAP diet? Goats milk? Raw dairy kefir? Or is coconut milk okay in moderation? Can’t wait to hear your advice!

Click here to submit questions.

Cheers!

Diane & Liz

Easy Recipe: Smoky Mexican Tortilla-less Soup

Tortilla soup is an old favorite, but when you can’t (or don’t want to) eat corn, there is still a way to enjoy these amazing flavors in a warm bowl of comforting deliciousness.

smoky mexican tortilla-less soup

grain-free • gluten-free • dairy-free • nut-free • seed-free • egg-free • sugar-free • 21DSD

PREP TIME: 25 minutes

COOKING TIME: 45 minutes

YIELD: 4 large servings

NUTRITION INFO: coming soon!

ingredients:


2 Tbsp coconut oil or bacon fat


1 small onion, finely diced (~1/2 cup)

1 red bell pepper, finely diced (~1/2 cup)
2 carrots, finely diced (~1/2 cup)
2 stalks of celery, finely diced  (~1/2 cup)
1 poblano pepper, roasted and diced (see side note below)

1/2 tsp sea salt

1/4 tsp black pepper – or more to taste
2 tsp cumin
2 tsp corriander
1/2 tsp chipotle powder
7oz tomato paste
32 oz home made broth (chicken or beef)
8oz chicken, cooked and shredded (can be cooked fresh or leftover from a whole roasted chicken, etc.)

optional: 1/4 c cilantro, chopped – for garnish

optional: avocado slices – for garnish

preparation:

In a large soup pot, melt the coconut oil and allow the diced onion to cook until it becomes translucent and the edges begin to brown. Add the diced bell pepper, carrots, celery, and roasted poblano pepper – season with sea salt and black pepper to taste, then add the cumin, corriander, and chipotle powder and stir until well combined. Allow to cook for a few more minutes.
Next, add the tomato paste and bone broth – stir to incorporate. Simmer for 20 minutes or until the flavors are well combined.
When the soup is nearly complete, add the cooked chicken to the pot just to heat it all the way through.
Serve garnished with fresh chopped cilantro and avocado slices.

change it up:

Use cooked, shredded beef and beef broth instead of chicken.
Use different kinds of bell peppers, or add a spicy hot pepper or roasted jalapeño if you like it hotter.

side note:

To roast the poblano pepper simply place the whole pepper over a low, open gas flame directly on the grate, turning regularly with tongs until the skin is blackened on all sides. Set the pepper aside in a bowl and cover it for a few minutes before gently removing the blackened skin with your hands. If the pepper is still very hot to touch, you may run it under some warm water while you remove the blackened skin, but this may weaken the flavor of the pepper slightly, so waiting for it to cool just enough to be able to handle it is ideal. Use the seeds if you like, poblanos aren’t known for being super hot.

Yes, you can enjoy this recipe while on the 21-Day Sugar Detox!

Note: I earn a small commission if you use the links in this post to purchase the products mentioned. I only recommend products I would use myself or that I recommend for clients in my practice or at workshops. Your purchase helps support my work in bringing you real information about nutrition and health.

Monday Motivation: 8 ways to show love that don’t involve food.

Valentine’s Day is upon us, and many of you will want to prepare an extravagant dinner or shower your loved one in treats, sweets, and goodies. And I’m all for that. I’m half Italian and half German – I’m pretty much programmed to love others with food! But what if your loved one is working on a weight loss or “cleaner” eating goal? Would your love for them with food really be showing love and support? Possibly, if it’s a well-prepared meal of food that fits the bill. Or possibly not. Or maybe you don’t even know how to cook something or want to figure out what this week’s nutrition goal is for your loved one. Fair enough. I want to take this time to share with you some ideas I have for showing your love that don’t involve food.

1. Frame a favorite photograph.

Chances are, most of the photos you’re sharing together are either online or simply trapped in a digital purgatory. Print a favorite photo and bring it to life! You can either print something at home on a color printer, at a local drug store, or send it through an online service if you have some more time. If you’re feeling even more motivated, you can get a bunch of photos together from an event, trip, or time together and make them into a book. Both iPhoto and Blurb offer great printing options and I’m sure there are many others as well!

2. Share your talents.

Are you a great painter? Can you sing? Or play music? Maybe you can help someone update their website, or show them how to do something they’ve been wanting to learn. Express your talents and make use of the skills you have by sharing them with someone or teaching someone else how to have them too.

3. Give hugs (or kisses – or both).

Hugs (and kisses) are free to give and have limitless reserves. Why not share them more often?

4. Lighten a load.

Are there chores or tasks that your loved one typically does in his or her day that you could do instead for a change? Lightening the load on your loved one’s back is a great way to show that you care that his or her time is freed up for something more enjoyable – perhaps a yoga class, or just some downtime. Whatever your loved one decides to do with that free time – allow it to be without interruption.

5. Create a collage.

I think I must have made collages at least once a year as a kid. I remember loving to peel through magazines and find things that I thought were cool or special, clipping out photos and words, and pasting them to a poster board or piece of paper. What if someone handed you a collage all of photos and words that reminded them of you? Pretty sweet, huh?

6. Listen well.

You have conversations with your loved one often, but how many times are you listening – I mean, really listening? Have a conversation with your loved one and tune in – make sure he or she is heard well – and given time to say what he or she wants to say. Everyone wants to be heard, but often we simply don’t listen well enough to make this happen.

7. Offer your time.

Perhaps you want to help out your loved one, but aren’t sure what would be the most appreciated use of your time. In this case, simply offering up a chunk of your time to whatever it is that your loved one wants to do is a fantastic way to show you care. With this gift of time, it’s important that you not attach any strings or hold any expectations about what it will be used for – that wouldn’t be fair! Offer your time and show up with an open mind and a loving attitude. Whether you end up at a movie, a shopping mall, running errands, or maybe right at home on a couch with a good movie, valuing your loved one’s choice in how to share your time is a fantastic gift.

8. Say how you feel.

This really should go without saying, but we often hold back from saying how we feel for no good reason. Express yourself verbally – either in writing or by saying it out loud – a simple “I love you” goes pretty darned far.

How do you show love to others without involving food?

Tell me about it in the comments below.

5 Questions with Joe Salama author of “The Paleo Miracle” – and a giveaway!

I am very pleased to share with all of you my interview with Joe Salama the Author of The Paleo Miracle. One of Joes favrotie quotes is “If opportunity doesn’t knock, build a door.” by Milton Berle. I think this discribes perfectly what Joe has accomplished through The Paleo Miracle. He built a door so others could have the opportunity to share their own stories of transformation and in turn help many more find their own path to better health. Not only is Joe is giving away a free copy of his book  but he is giving us a 10% off.  (Enter the giveaway and get the coupon code at the end of the post)

1. How did The Paleo Miracle come together?

I came up with the idea of sharing paleo success stories in a book in August 2012, and quickly decided to go full throttle with it. My goal was releasing it on my one-year paleo-anniversary, on November 3, 2012. I asked Christina Lianos, a good paleo friend, if she was interested in working on it with me. I knew her to be consistently enthusiastic, dedicated, and of high integrity. I was pleased with she agreed to help me with it. Together we contacted over 250 people, asking them if they wanted to be in the book. Most of them were in the International Paleo Movement Group on Facebook ( http://is.gd/facebookgroup ). From all the stories we got, we picked the best 59 to put in the book. The entire project was put together in about 2.5 months.

2. Can you give our readers a brief overview of what they will find in the Paleo Miracle?

They will find 59 stories of people taking responsibility for their own health, typically in defiance of their physicians who have told them that they will have to live the rest of their lives managing a disease and on several prescription medications. They will read stories of courageous people taking a risk, reinventing their health, and coming out better than anyone thought was possible – removing all symptoms of Crohn’s disease, depression, diabetes, heart disease, ADHD, bipolar disorder, idiopathic pulmonary fibrosis, multiple sclerosis, celiac disease, and many more – by changing what they eat and how they philosophically approach the subject of nutrition.

3.What is it about testimonies that you believe make them such a powerful invoker of change?

They are real people, almost all of whom are pictured, and many of whom have volunteered their contact information. None of them was paid to be in the book – they all wanted to share their stories to help others learn how to become healthy. Instead, they agreed that half the profits from the sale of the book should go to a paleo charity with the same goal: To help others learn how to become healthy. They have bared their souls, admitted to struggling with disease, and have shared their personal triumph. There is nothing more motivating, palpable, and powerful than that.

4. In the book you encourage your readers to do there own research and be advocates for their own health as you did. Is it your hope that the Paleo Miracle will be used as a tool in this way?

Yes. None of us is in this for personal glory. We want to change the world. We want to shake up conventional “wisdom” about health and nutrition until we force the mainstream medical community to reconsider their ineffective and expensive advice. As stated in the book, Paleo is more than just a way of eating. It is a philosophy with the following premise: Take nothing for granted, do your own research about nutrition, eat clean natural unprocessed foods, and listen to your body. We are here to show the world that there may be another option available to people instead of managing their diseases – a healthier and happier one.

5. In your own testimonial you said it took 8 or 9 friends recommending a Paleo diet before you finally gave it a try. What tips can you share with our readers on how to approach friends and family about using real food to improve their health?

I think my story is in the minority in that I fell into paleo by accident. It took that many times because it was never explained to me that it could effectively cure my ADHD. Had I known this would – or even could – be the outcome, I would have done it a long time ago. I started trying to help people by sending out research and studies to friends and family, studies where diet has alleviated or removed symptoms of a particular disease. But unless you are a scientist, studies are less tangible and less “real” than reading personal stories. My personal opinion is that there is nothing more effective in creating a desire to change than to show people what is possible by showing them it has worked for others just like them – which is why I put this book together. The Paleo Miracle is the best piece of paleo marketing material available. It is 8.5 x 11, with color photos, and contains lots of moving stories. I have been giving out as many copies of it as I can to people – people with heart disease, MS, and depression – in the hopes of bringing them health and happiness. But this book is by no means the only way to get people to re-examine their way of eating. The bottom line is that any true change has to happen from within – people have to be personally motivated to do it, and there are may approaches that can be taken to achieve this end.

TO GET YOUR 10% OFF

Head over the The Paleo Miracle and enter this coupon code at checkout: TVXL7YLK 

TO ENTER THE  BOOK GIVEAWAY:

1. “Like”  The Paleo Miracle on Facebook

2. Comment here letting us know you’ve completed Step 1 and tell us why you want a copy of ! If you’ve already  ordered a copy, tell us who you’d give a second copy away to and why.

NOTE: Only one comment per person will count as an entry. Posting more than one comment will disqualify you from the contest, so please just post once! Thanks!! 

That’s it! No purchase necessary.

Note: This contest will be open for entries through 5pm Eastern time on Tuesday Feb 12th and ONE WINNER will be selected using random.org and emailed and announced here on the blog. If you do reply to the winning announcement email to claim your prize within 48 hours of the announcement, a new winner will be selected in your place.

FAQs: What Are Safe Cooking Fats & Oils?

Updated 2/8/13

What are the best fats or oils to use for cooking?

First and foremost let me remind you that there are a few different reasons why you will want to avoid certain fats and oils for cooking, mainly seed oils.

1. Saturated fats are more STABLE than unsaturated fats. Quite literally, the chemical structure of saturated fats will not be easily damaged by things that will easily damage unsaturated fats, namely heat, light and air. Ever wonder why your high-quality olive oils are sold in a dark green glass or other opaque container? It’s to keep light from damaging the oil. Ever wonder why coconut oil doesn’t go “off” or smell rancid from sitting out on the counter without a lid on it but a vegetable oil like corn or soybean oil will? Air oxidizes those oils and makes them rancid. That is, damaged beyond the point that they are already just from the point of bottling. What separates the saturated fats from the unsaturated fats is the presence of a hydrogen bond at every instance of a carbon in the chemical structure of the fat. When there is a double bond in the chain of carbons, it creates a more unstable structure, which you can see when a fat is liquid at room temperature: the group of unstable fats together form a liquid versus the group of stable fats together which form a solid or semi-solid.

2. Seed oils are extremely high in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) at varying ratios, all of which are prone to oxidation, PUFAs most significantly. You wouldn’t cook with fish oil, would you? Why would you want to cook with other oils that are very high in PUFAs? Even beyond PUFAs, MUFAs are pretty easy to damage as well (olive oil is very high in MUFAs). Re-read this post for more on why canola and other seed oils all made by expeller and chemical extraction methods are already rancid once they’re bottled as well as this post on how they’re made.

3. BEWARE: Many refined seed oils are marketed as having a high smoke point, therefore making them “ideal” choices for cooking. That’s not really the whole story. A higher smoke point is valid only if the fat or oil is fairly stable to begin with, and it may be useful in determining between two fats which is more ideal to use. That said, simply using the smoke point as a reason why you choose a cooking oil is an ineffective tool and will leave you with an already rancid oil on your hands (most likely, due to how it was initially processed – see links above and the video below on how canola oil is made below) and one that you’ll possibly damage further with the high heat of your skillet.

So, which fats ARE safe and recommended for cooking?

I’ve created a handy chart for you of common cooking fats & oils ranking them in order of best to worst for cooking. Note that this is not a complete list of every possible fat or oil that exists. Nor is it my comprehensive list of Fats/Oils: Which to Eat & Which to Ditch that you can download here.

I have updated the Ranking of Common Cooking Fats (PDF) chart – I added more information and more fats and oils to it. What you can do is use the chart as a tool and see where the fat or oil you find may fall within the chart based on it’s fatty acid composition as well as it’s smoke point using resources like the books “Know Your Fats” and “Fats That Heal, Fats That Kill” as well as websites like  http://wikipedia.com/ or others listing fatty acid composition of cooking fats/oils as a resource.

It’s safe to assume, however, that most naturally occurring saturated fats are safe to cook with, while most unsaturated fats (called oils because they are liquid at ambient room temperature) are unsafe to cook with and are most ideal for cold uses if appropriate for consumption at all. Remember that man made trans-fats are never healthy to eat: Crisco, Earth Balance, Smart Balance, Benecol, Margarine, Country Crock, I Can’t Believe It’s Not Butter and the new one claiming to be a coconut product but it actually contains soybean oil… yeah, those are all a “never.”

Before you post a comment asking about a type fat or oil that is not listed… USE THE RANKING SYSTEM to figure out where it would fall.

Those with the highest percentage of saturated fatty acids (SFAs) and with the highest smoke point rank at the top while those with the highest percentage of PUFAs and lowest smoke point at the bottom. Then, make the call for yourself whether you want to 1- cook with it, 2- use it cold- or 3- avoid it entirely.

Enjoy!

 

More resources on healthy versus unhealthy fats:

Fats: Which to Eat & Which to Ditch (blog post) & Fats: Which to Eat & Which to Ditch (FREE PDF guide)

5 fats you should be cooking with – but may not be (Chris Kresser)

Fats and Oils (Dr. Kurt Harris)

How Virgin Coconut Oil is Made:

How Canola Oil is Made:

Podcast Episode #73: Blood type diet, candida, CrossFit, light therapy

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!

Episode #73: Blood type diet, candida, CrossFit, light therapy
UPCOMING EVENTS: The Balanced Bites Workshop with Diane & Liz!

Saturday, March 9, 2013 | Washington, DC

Click here to register.

Sunday, March 10, 2013 | Allentown, PA

Click here to register.

Remember that all events are open to the public, you do not need to belong to the hosting gym to attend!

Topics:

1. Blood Type Diet [7:45]

2. Is The 21-Day Sugar Detox safe long-term? [18:18]

3. Foods on an anti-Candida diet [23:39]

4. CrossFit seems so uninviting to strangers [29:00]

5. Red light therapy [42:50]

6. Should I trust my grandfather or Robb Wolf? [48:20]

Click here to download this episode as an MP3.

The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

1. Blood Type Diet

Tiffany says,

What about the “Eat Right for Your Blood Type Diet?” Many foods that you recommend are off limits for O-Blood type individuals such as pig products and coconut milk. What should I do since I am an O-Blood type? Should I experiment and listen to my body? Follow the Eat Right for Your Blood Type Diet? or Follow your recommendations? I want to drink coconut milk because of its health benefits, but supposedly it enhances the effect of other food toxins. I have been researching, but I am seeking your opinion as well. What do you think or know?

I try to follow a couple of “diets” including the Paleo diet, the Eat Right for Your Blood Type Diet, and the Mood Cure Diet by Julia Ross. I have been trying to go Gluten free, but I cannot always afford GF oatmeal, etc. I also get a lot of my complete protein from dairy products, but I feel no improvements in gaining muscle or energy. I exercise 5-6 days per week (ex. power walk 1 hour or more). I only take vitamins and herbs which I have researched and find helpful. I try to sleep 6-8 hours each night as well. I desperately need to gain muscle mass. (non paleo foods = Dairy, especially greek yogurt)

2. Is The 21-Day Sugar Detox safe long-term?

Kathryn says…

Having wonderful success with 21DSD! It’s day 16 and I’ve gotten better results than Whole 30. I’ve been paleo about 85/15 for 2+ years and had hit a major plateau in terms of weight loss. What would you recommend that I sustain after the 21 days are up? Is there any loss in efficacy with following this diet long term? I am on Level 3 right now, would Level 1 be better in terms of satiety and ability to maintain for longer?you should have just said it!!!

3. Foods on an anti-Candida diet

Ashley says…

Hi Liz and Diane. Thanks for making my long drives fun! I came to Paleo about 4 years ago after battling hypothyroidism for 2 years. After two years of Synthroid I found an amazing functional medicine doc who introduced me to a new way of thinking. She diagnosed me with adrenal fatigue, and some heavy metal toxicity. I changed my lifestyle, added appropriate supplements, and did a liver cleanse. I felt amazing until the past year. I experienced weight gain, mood swings, loss of sex drive, constipation, yeast infections, and trouble sleeping. I did a liver cleanse and rechecked my adrenals. My adrenals came back fine. We did a stool test for leaky gut and were shocked when the test showed candida! Everything else was fine, but I had moderate to high levels of candida. We were both shocked since my diet is already low in carbs and sugar. She ordered some anti-fungals and ordered a very low carb paleo diet.

I’m confused about a few foods. Can I still drink my homemade kombucha and water kefir? What about Lewis Labs Brewer’s Yeast? Pastured butter? Thanks so much!

4. CrossFit seems so uninviting to strangers…

Jill says…

I recently discovered your podcast. I’m still back at episode 15. Regardless, I’ve been curious about CrossFit. But I’m intimidated. There is one on my block and I go peek in the window when nobody is there. I’m not kidding. I would say that I find all of the CrossFits uninviting to strangers. I feel like I need to know somebody to bring me into their circle. I guess my question is… what is it about CrossFit? And why does it seem to be such an ‘underground’ thing. Why do I feel intimidated? Should I just walk in?

I’m currently doing Precision Nutrition Lean Eating (LE) Coaching for the 3rd time. I have no idea why I signed up again. I think mostly for the workouts. The lessons are the same as the last time I did it. I discovered Paleo while trying to resolve my major fatigue issues. An allergy test revealed a lot of allergies which lead me to Paleo. I’m now gluten and egg free. I’m not celiac as far as I know. But I have Hashimotos and am therefore excluding gluten. The cross-reactive test has eliminated eggs which makes me really sad. I lift 3x/week per the my LE program. I do other activities 2-3x per week. I’m convinced that have adrenal fatigue and blood sugar issues but I can’t find a good practitioner so I feel like I’m stumbling through this whole thing.

5. Red light therapy

Sally says…

Hi Liz and Diane. I’m a little star-struck just asking a question of you two! I’m so grateful for all of your work, your fabulous books (e-book and otherwise), your interesting and educational blogs and most of all the beloved podcasts! Honestly, I hop out of bed on Thursday’s excited about my commute because of you two. I know you’ve done skin themed podcasts in the past, but I was thinking with the release of the Skintervention Guide (hip hip hooray) that you might do another and I’ve been wondering about red-light therapy. I have rosacea and a dear friend of mine has some tough to diagnose tiny but prevalent acne on her chest. We have both thought about the red-light therapy and wondered what you two would say.

Thanks for everything you both do. The nutrition and health worlds are changing fast and you two are contributing so much good. It’s fabulous to witness and learn from those who have found their calling!

Sally

70/30 paleo diet follower (I know that 30% is likely the source of every problem I have). Plenty of whole and nutrient dense foods, but also a fair amount of crap. Problems with intermittent binge tendancies : (

Sympathetic/stressed type personality

Insomnia about twice a week, otherwise 8 to 9 hours per night.

Exercise program completely derailed by plantar fascitis for the past 9 months.

Supplements: vitamin D, vitamin C, milk thistle (for perimenopausal estrogen clearing), off and on Green Pastures cod liver oil/butter oil blend (when it’s in the budget)

6. Should I trust my grandfather or Robb Wolf?

Eva says…

Hi girls. Thanks for your interesting podcast. I’ve read quite a bit about paleo and Weston A. Price etc because I’m interested in maximizing my health and living a long, happy life. I’ve got the impression that paleo is the healthiest thing ever. What I’m interested in though is the origins and the local traditions. I read the Weston A. Price / Nutrition and Physical Degeneration book and it made total sense. What troubles me is that many of the paleo foods (sweet potato, coconut etc) are not part of my traditions – I’m from Sweden you see. And the thing is that following the standard paleo diet (veg, meat, eggs, fat, sweet potato, little fruit and nuts) does not make me feel great. Actually, it makes me feel a bit crap, tired, constipated and just wrong. I also gain weight easily. Weston A. Price mentioned nothing about Sweden in his book, but he talked about the Swiss people eating almost just rye and cheese. YUM! If he did come to Sweden, he would have noticed that we eat a lot of rye too! And oats, potatoes, meat, fish, root veg, quark (thick yoghurt like thing), dairy, berries and some apples when it’s autumn. I love rye bread, and I love oats. They make me feel awesome but paleo people tell me they that will slowly kill me. I have quite a few friends and they’ve tried paleo too but haven’t been very successful either.

What do you think? What is the relationship between paleo and Weston A. Price and should I trust my grandfather or Robb Wolf? Many thanks, I love you for helping me out here!

When I attempt to eat paleo, I eat meat, veg, fruit, eggs, berries, coconut and some nuts. When I eat what I want, I eat a lot of dairy, rye, oats, meat, fish, veg, fruit, berries, tasty stuff.

Click here to submit questions.

Cheers!

Diane & Liz

Real Life Changes – Emma’s Story: A yoga teacher gone Paleo

photo by Robert Sturman

This is a recent testimonial from one of my readers and a yoga teacher of my mother’s, Emma, who lives in New Jersey and runs a fantastic studio called South Mountain Yoga.

I’ve had digestive problems for years.

I remember leaving the dinner table when I was a kid, using the excuse of going to the bathroom, and then just hanging out waiting for dinner to be over. It wasn’t that I didn’t like the food at my house – my parents are great cooks. It was more that after many rounds of antibiotics in my childhood and teen years, my digestive system was shot. I had trouble digesting meals, very sensitive blood sugar, and I frequently felt tired after meals. In an effort to manage these issues, I have flirted with vegetarianism, a gluten-free diet, the GAPS diet, and allergen-free diets.

Finally this year, at 35, I’ve finally found a way of eating that makes me FEEL good. Surprise… it’s Paleo!

The thing that turned me on to the Paleo diet was this: despite, or maybe because of, many years of digestive problems, I’ve always been satisfied with my weight. After my 35th birthday… that was no longer true. So I went on a diet. I have been gluten-free (more or less) for several years, and I simply kept my usual diet, but restricted the calories. The problem was that after eating my allotted 1,500 calories a day I was still starving, and not losing weight.

I’m a yoga teacher, and it seems like every day, another one of my colleagues is touting the benefits of green juice, green smoothies, green cleanses, or raw food.

I understand the benefits of those foods, and I’m sure they work for some people. But with my compromised digestion and very sensitive blood sugar, I was unable to really digest raw food, and felt jittery when I drank green smoothies.

I don’t remember how or when I first learned about the Paleo eating plan, but I know when I really made the switch: it was after I got Diane’s book.

Diane’s mother is one of my yoga students and she brought it to me. I came home and read it cover to cover. The information was extremely well-presented, clear, and engaging. I instinctively knew that this was a way of eating that would work for me. On some level I had noticed over the years that I did better when I ate meat and a combination of cooked and raw vegetables.

I knew I didn’t do well with only vegetables, and certainly not with only raw vegetables.
I knew that I needed to avoid gluten, but I also knew that I many gluten-free replacements made me feel lousy.
I knew that starting my day with green juice or a green smoothie was a recipe for disaster.
Know what breakfast really makes me feel good? A turkey burger and kale cooked in butter.

These days I feel fantastic. I’m not jittery or exhausted after meals.  I eat three meals a day and feel full and satiated.

I’m happier with how I look.

One really delightful side effect of going Paleo is that with the help of Diane’s book, I’ve really learned how to plan meals for myself and my husband. I do all my food shopping one day a week and have home-cooked meals three times a day. I can’t even tell you how satisfying it is to feed myself and my husband home cooking! We eat dinner together every night at the table and have a little ritual where we tell each other our favorite things about our day.

Diane, your book really helped me learn how to take care of myself so that I can be my best. I can’t thank you enough.