Diane Sanfilippo's Blog, page 73

FAQs: All about fermented cod liver oil (and why I don’t take fish oil)

A note from me before you delve into this extensive Q&A on fermented cod liver oil:

Fermented cod liver oil is the only “supplement” I take regularly and I recommend it for others as well. I first learned of this product several years ago while beginning my nutrition studies and while weighing the differences between it and a standard omega 3-rich fish oil supplement. I chose to move forward with FCLO and, based on my continued studying and research on the topic, will remain taking FCLO and not an isolated polyunsaturated fatty acid / omega 3-rich fish oil.

Additionally, when I dug into the research for this post, I ended up taking myself down a bit of a rabbit hole and discovered more resources than I thought would exist on the production of not only fermented cod liver oil and cod liver oil, but also fish oil. In my research I’ve discovered that the industry around and production of fish oil is enormous and is very much like that of seed oils. I’ll do my best to delve more into these topics in a follow-up post to this one in the very near future, but I didn’t want to delay sharing this one as wading through the rest of the information I’ve discovered will take me some time.

Please note: With this post, as with anything you read on this website – the information is not intended to be a replacement for professional medical advice, diagnosis, or treatment. Understand that tens of thousands of people read this blog, and I am not able to tell every unique reader a specific dose that is right for you, your family, or your friends. This is information for you to use to form your opinion and take action thereafter – or not. 

Chris Kresser, L.Ac

 

“Fermented cod liver oil is the one supplement I think nearly everyone can benefit from. I’ve seen it clear acne, lift depression, balance hormones, and reverse autoimmunity. I use it myself and recommend it to all of my patients.” – Chris Kresser, L.Ac.

What is fermented cod liver oil (FCLO)?

Fermented cod liver oil is a cold-processed form of oil that is gently made from cod livers. The fermentation process allows the oil to be separated from the livers without damaging the vitamin or polyunsaturated fatty acid (omega 3/EPA/DHA) content of the oil. This oil is then gently purified and then combined with flavorings (except in unflavored varieties) and bottled or placed into capsules.

There is currently only one company producing fermented cod liver oil that we know of, Green Pasture - many people find the cinnamon flavor most palatable. (Note: Balanced Bites is not affiliated with nor sponsored by Green Pasture in any way.)

How is FCLO different from standard cod liver oil or fish oil?

Processing is everything. Cold processing and fermentation protect the naturally occurring nutrients (omega 3 fatty acids as well as vitamins A & D) present in cod liver oil, however, heat processing will damage them.

In order to make use of nutrients that we eat in our foods, a reduction process needs to occur. We consume macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins, minerals, and phytochemicals), but the end usable form of these constituents are the metabolites of each: amino acids, glucose, and fatty acids and the individual molecules that make up the micronutrients.

In our bodies, digestive breakdown is the mechanism by which we do this internally – by means of not only the physical churning in our stomach, but also by means of stomach acid, bile, and, perhaps most notably digestive enzymes.

There are several ways in which the reduction of nutrients may occur: heat, synthetic chemical processing, and digestion (or fermentation, which is an exogenous means of pre-digesting nutrients).

Heat is damaging to delicate nutrients, especially when they are isolated from their whole-food source.

Synthetic chemical breakdown of nutrients is damaging as well. 

Digestion or fermentation (enzymatic breakdown) is by far the safest and most effective way to reduce the molecular structures in foods to their end usable constituents.  (If you are an organic chemistry-buff, perhaps you’ll know a lot more about what the following information means than I do) When reduction is initiated by digestion (digestive enzymes) or fermentation, 100% of molecules break “to the right” – which is how our body uses them best. When the reduction is initiated by either heat or synthetic chemicals, 50% of the molecules break to the left (which may be toxic or unhealthful at the very least) and 50% to the right.

I will get into a lot more on the differences of the processing and production of fish oil, cod liver oil, and fermented cod liver oil in a post in the very near future as I noted in my introduction. This is a big topic and deserves its own post. 

For more information on this redox process, check out the source of the information I just provided above in the video below from Dave, owner of Green Pasture.

How is fermented cod liver oil different from an omega 3-rich fish oil in nutritional content?

The main goal or focus of supplementation with fish oil is to increase your omega 3 fatty acid intake whereas the main goal or focus with fermented cod liver oil is to increase your intake of fat soluble vitamins that are critical for immune health – including vitamins A, D, and K2 – in ratios that are appropriately balanced for ideal nutrient assimilation from this whole-food source.

While there is omega 3 (Eicosapentaenoic acid – EPA, and Docosahexaenoic acid - DHA) content to fermented cod liver oil, the amounts are not concentrated to supply high doses of these fatty acids.

Furthermore, the primary benefit of fermented cod liver oil is the concentrated presence of naturally occurring fat-soluble vitamins: A, D, E and K2 that are scarce in modern diets. There are omega-3 fatty acids in fermented cod liver oil (FCLO), however, the cold processing, fermentation, and concentrated food-form of this supplement make it a much safer and more health-promoting option than isolated PUFA available in traditional fish oil supplements on the market.

I consider fermented cod liver oil to be more of a concentrated superfood than an isolated nutrient supplement. Some of the many other nutrients found in fermented cod liver oil include: CoQ10 (also rich in heart tissue and some fish like sardines) and various quinones (known for anti-tumor, anti-microbacterial, and anti-cardiovascular disease properties). There are potentially thousands of other unspecified nutrients within this concentrated superfood.

“One gram per day of omega-3 fatty acids from fish oil reduces cardiovascular mortality in patients with chronic heart failure or who have recently had a heart attack. However, fish oil may increase cardiovascular and total mortality, especially when used for more than four years in combination with a standard modern diet.” - Chris Masterjohn

What is the omega 3 content of fermented cod liver oil?

Click to view larger.

The funny thing about a whole-food “supplement” is that it’s not produced with the same type of exacting methods as other highly refined omega 3, isolated PUFA oils are, so determining an exact EPA/DHA content is not quite so simple. Furthermore, the value of fermented cod liver oil (FCLO) is not primarily its EPA/DHA content, though it contains whatever amount is naturally occurring, not concentrated/isolated. According to Dave Wetzel, owner of Green Pasture:

15% of FCLO will naturally be EPA

10% of FCLO will naturally be DHA

LIQUID:

1 teaspoon of ~5000 mg of total oil in 1 tsp

1 tsp contains approx 500mg of DHA

1 tsp contains approx  750mg of EPA

1 tsp contains approx 1250mg TOTAL of EPA/DHA omega 3 (or 1.25 grams)

CAPSULE:

500mg of fermented cod liver oil per capsule

8-10 capsules = 1 tsp

Skate liver oil contains slightly more EPA/DHA per serving than fermented cod liver oil at 15-16% DHA, 12% EPA.

Information isn’t labeled because the industry is touting claims of the EPA/DHA content in fish oils, which, after processing/industrializing, the product is void of many nutrients and all that remains are EPA/DHA – so that is what is marketed. Farmed fish can change the fatty acid profile of an oil.

photo credit: http://nourishingourchildren.wordpres...

Also according to Dave Wetzel, (the company who is the sole producer of fermented cod liver oil at this time),

“We do not have a deep focus on the fatty acids in the FCLO because, over time and work, I have concluded that these fatty acids are not what the focal point of the product should be. The only reason EPA/DHA/Omega 3s are discussed/pushed to the degree they are is after one completes the industrialization of these oils they have destroyed/damaged the real deal and they are left with some fatty acids. One always sells what they have. In the case of industrialized fish oils, fatty acids are about all that is left of value.

This is not to say that these fatty acids are not important. These types of oils will always contain a good supply of EPA/DHA and Omega 3s. The real story of Fermented Cod liver Oil is beyond this topic. I think the real story  is the thousands of other molecular structures known and unknown.

In our society the question of EPA/DHA and Omega 3s persist so here is how you can calculate this total for any product if you know the % of EPA/DHA/Omega 3 in any oil.”

That said, I am currently of the opinion that supplementing with an isolated omega 3 polyunsaturated fatty acid is not the best route to improving the omega 3 content of our cells. I have yet to come across a standard fish oil manufacturer who will discuss their production methods from fish to the consumer. What we know about delicate PUFAs is that they are highly oxidizable (susceptible to damage) by the actions of light, heat, and air. We also know that this damage occurs at a much higher rate when the PUFAs are isolated, meaning not within their original, whole-food form. For example, omega 3s in fatty cold water fish are not likely damaged by cooking methods such as poaching or baking, but when oil is extracted from the seed of the canola plant, the remaining delicate PUFA is likely already damaged by the processing it has undergone, and then we are told to cook with this oil. I believe this to be the larger issue around inflammatory PUFAs entering our system than a lack of healthful omega 3s.

Bottom line: When nutrients are readily available in food, we should eat them that way. If omega 3 fatty acids are your main goal of taking a fish oil or even fermented cod liver oil, increasing your fatty cold water fish intake is more likely your best bet.

What if I want to take more DHA than fermented cod liver oil provides?

You may be interested in trying a fermented skate liver oil which is a very rich source of DHA. Skate liver oil contains slightly more EPA/DHA per serving than fermented cod liver oil at 15-16% DHA, 12% EPA.

How much vitamin A and D are in fermented cod liver oil?

Unfortunately, the levels in each batch of fermented cod liver oil vary with the batch itself as well as with the testing methods and labs use.

The best estimate that Green Pasture has is roughly 800 IUs of vitamin D per mL, though the company and a lab used to test the vitamin D content has stated that the hard and fast number-value of the vitamin D content may or may not be as indicative of its efficacy as the synergistic value of the vitamin D contained therein. The vitamin D, which is mainly D2 and some D3 in cod liver oil, is not added to the product. It is not standardized and it is not synthetic. It is present in the form of a variety of metabolites, not only one form as in most supplements. Historically, IUs weren’t how people determined dosages, we merely used a bigger or a smaller spoon to take our cod liver oil.

In terms of vitamin A content, the vast majority of the content within fermented cod liver oil is in the form of palmitate and some retinol. Again, without it being an added ingredient, it’s nearly impossible to provide value counts for isolated nutrients within the product for every batch made.

The amount of vitamins A & D in fermented cod liver oil is in a 10:1 ratio balance so that you will be consuming 10x as much vitamin A as vitamin D with each dose – these are natural, healthy, and appropriate levels as they occur in a whole food.

“When someone is looking for numbers, its almost like drug terminology. Cod liver oil isn’t like that. We’re not adding anything to the product.” – Dave Wetzel

To listen to more on this question, please refer to this FAQs page on the Green Pasture website that includes some audio clips as well as a written Q&A.
For more information on dietary sources vitamin A, I recommend this post from Chris Kresser’s Healthy Baby Code: “Why you can’t get vitamin A from eating vegetables“
Perhaps you’ve read an article from Dr. Mercola on the dangers of cod liver oil. If you have and are concerned, I would highly recommend that you also read this response from the Weston A. Price Foundation that tackles each of his points one by one.
Check out what Sally Fallon has to say about vitamin A on another post from Chris Kresser wherein he transcribes a letter she shared with the Weston A. Price Foundation.

“…we have continually pointed out that vitamins A and D work together and that without vitamin D, vitamin A can be ineffective or even toxic. We do not recommend Nordic Naturals regular cod liver oil or any brand of cod liver oil that is low in vitamin D. But it is completely inappropriate to conclude from this 2004 study that cod liver oil is toxic because of its vitamin A content. Similar reviews could be put together showing the benefits of vitamin A and cod liver oil in numerous studies, including the studies from the 1930s. Obviously the solution is to use the type of cod liver oil that people took in the 1930s, which did not have most of the vitamin D removed by modern processing techniques.” – Sally Fallon

What were traditional uses for/benefits of cod liver oil?

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Source: http://archpedi.jamanetwork.com/artic...

Cod liver oil has been known for decades as a potent immune system supporter as well as for improving heart function, glucose tolerance, vision, and lowering systemic inflammation.

According to Krispin Sullivan,

“Cod liver oil greatly improves heart function to prevent heart disease and to treat it even in advanced stages, after a heart attack and after heart surgery. Cod liver oil alters the linings of the arteries in such a way as to improve healing after damage. This is attributed to the omega-3 fatty acids but vitamin A, D and K all have important roles to play in facilitating mineral absorption, improving muscle function and supporting elasticity of the blood vessels. The inflammation-reducing prostaglandins made from EPA help mediate the inflammatory response in the arteries. In other studies the heart-protective effect was associated with changes in the muscle response to serotonin, increasing the heart’s ability to “relax.” In a study with rats, treatment with cod liver oil actually caused artery-blocking atheromas to become smaller and blood vessel diameter to enlarge.55 Weston Price noted that heart attack deaths increased during periods when the vitamin A content of the diet was low. Cod liver oil can provide vitamin A on a continuous basis throughout the year.”

Additionally…

Cod liver oil contributes to bone health, preventing bone and muscle pain and joint pain.
Vitamin-rich cod liver oil has been shown to support the health of pregnant women by improving the fatty acid profile of their breast milk to optimize brain health in the infant.
Traditionally, infants were given cod liver oil to support immune health until Dr. Spock began to recommend vaccinations  in its place.
Vitamin A has long been shown to aid in vision health in diabetics and non-diabetics alike.
FCLO promotes proper absorption of calcium and magnesium, thereby helping to normalize blood pressure.
Inflammatory conditions like colitis and Crohn’s have been shown to improve with the type of omega 3s in FCLO moreso than to medications often prescribed.
Taken orally or applied topically, fermented cod liver oil helps to improve the quality of skin, both on the face and for issues of rashes, diaper rash, wrinkles, and more.
The vitamin A in fermented cod liver oil has been shown to be protective against cancer.

source: http://www.westonaprice.org/cod-liver-oil/clo-number-one-superfood

How much fermented cod liver oil should I take?

As recommended by Green Pasture: (Dosage is best discussed with your physician.)

Below are some general ranges you might consider:

Fermented Cod Liver Oil

Children age 3 months to 12 years: 1/8-1/2 tsp

Children over 12 years and adults: 1/2-1 tsp

Pregnant and nursing women: 1-2 tsp

Emulsified oils are made of only 80% cod liver oil, so the dosages are slightly higher.

Fermented Cod Liver Oil & Butter Blend - 2/3 FCLO and 1/3 HVBO

25 pounds or less: 8 drops orally a day

25 pounds: 1/4 tsp a day

35 pounds: 1/3 tsp a day

45 pounds: 1/2 tsp a day

55 pounds: 2/3 tsp a day

Children over 12 and adults: as noted on the bottle [my note, Green Pasture did not provide a dosage recommendation here]

Chris Kresser, L.Ac. recommends a dose of between 5 mL to 10 mL per day for women trying to get pregnant or who are already pregnant or breastfeeding, and a dose of 5 mL per day for men.

Chris Masterjohn states that “An excess of the omega-3 fatty acid EPA from fish and cod liver oil can cause a deficiency in arachidonic acid. For this reason, cod liver oil should be used in moderation and in combination with a diet rich in egg yolks and organ meats.” In other words: more is not better. A standard dose is sufficient for most people.

Should I take FCLO on an empty stomach or with a meal?

It shouldn’t matter much in terms of digestive function whether you take it with a meal or away from a meal as it is a complete superfood, not an isolated supplement. That said, if you do experience any issues when taken away from food, take it after a meal – morning or evening doesn’t matter – just whenever you will remember to take it is the best time to do it.

Is fermented cod liver oil safe for pregnant/nursing mothers, children, and infants?

Yes. Many of the concerns pregnant women have about vitamin A toxicity should be quelled by the fact that FCLO provides vitamin A (and other nutrients) in balance as they occur in the natural, whole food of cod liver. Food-based nutrients are not the same as synthetic, isolated nutrient supplements and often do not carry the same toxicity dangers.

What is a good brand of fermented cod liver oil to purchase?

The only brand I recommend at this time is Green Pasture.

If I am sensitive to fermented foods, should I take a non-fermented cod liver oil?

I don’t recommend this approach at this time since I have not been able to verify that other ways of processing cod liver oil are safe to my own standards. If you are unable to take fermented cod liver oil due to a histamine or other allergen sensitivity, you may want to increase your intake of fatty cold water fish and fresh liver from pastured animals as well as your intake of vitamin K2-rich foods like grass-fed butter, hard cheeses made from grass-fed milk, and some pastured, clean-ingredient preserved meats like salamis.

Should I be taking FCLO or FCLO/Butter Oil Blend?

If you are looking for the additional value of vitamin K2, then the butter oil blend is likely your best choice. Fermented cod liver oil on its own may have some K2 value, but with the butter oil added, the K2 value is higher. You may also choose to take the FCLO liquid and add butter oil separately to your intake. Butter oil is not the same as eating grass-fed butter or ghee as it is much more concentrated, however, if you feel you eat a very large quantity of grass-fed butter, you may find that you want to only purchase the FCLO on its own. If you have a strong sensitivity or allergy to dairy, you may find you react to the butter oil, though this is far less common than you might imagine since the proteins in the butter are removed to create the butter oil.

Capsules or liquid, which is better to get?

The choices of capsules versus liquid or gel (if you are getting fermented cod liver oil/butter oil blend) depends on your own preferences. The liquid or gel allows for a greater volume of dose per container, so it is a more economical option than capsules. The liquid or gel also allows for a more customized dose size, since you can pour or scoop as much or as little as you like, whereas the capsules limit this a bit. If you find it difficult to digest capsules, the liquid or gel may be your best bet. If you find that it is completely impossible for you to take the liquid or gel, then capsules are a good option to get your dose in. Most parents report that the liquid is easy enough for their kids to take.

How does fermented cod liver oil taste? Is there a flavor that is better than others?

If you get a flavored variety, it tastes mostly like the flavor you selected with a slight background of fishiness. I think the cinnamon flavor is the best and covers up the fishy taste/smell most effectively. Many I know find other flavors palatable, but the cinnamon is my top pick. Standard fish oils are often deodorized and then flavored, making them much more palatable. If you are consuming the oil from the liver of a fish, it should have some hint of fishiness to it!

How can I make my daily dose of fermented cod liver oil easier to take?

Check out Sarah Pope’s video below!

Should I take a fish oil supplement?

Fish oil is very different from fermented cod liver oil. I don’t generally recommend isolated fish oil supplementation for a few reasons.

Fish oil or any other isolated omega-3 fatty acid supplement is geared toward balancing the ratio of n3:n6 (n=omega) in your body. If you’re eating a Standard American Diet, that ratio is likely 1:10 to 1:20. From an ancestral and general health perspective, this ratio should be under 1:4, if possible.

Instead of supplementation, I recommend that you eat fish (a whole food) to get omega-3. Nutrients in food are much more bio-available than supplements. It’s also difficult to know and trust the source of your isolated omega-3 supplements.

Additionally, omega-3 is a polyunsaturated fatty acid (PUFA), and PUFAs are highly susceptible to damage (oxidation from heat, light, and air) if not handled carefully and appropriately. I don’t trust that the delicate polyunsaturated fats in most omega-3 supplements were not damaged in the processing and extraction of the oil. Consuming damaged isolated omega-3 supplements is likely far worse than consuming none at all, so I don’t recommend them.

You may have read about how seed oils are produced in my post about canola oil. In my research on how standard fish oils are produced, I discovered that a very similar process is used and I will cover this topic more in a future post. For now, please take a look at the processing steps and the compounds removed by them that have been summed up in the chart below.

This chart was created by a fish oil industry website to explain the processing – this is not sourced from any organization who wishes to demonize fish oil – it is simply matter-of-fact information about this oil’s production.

Processing steps used to purify marine oils



Carbon Treatment
Removal of dioxins, furans, and polyaromatic hydrocarbons (PAH). This can be performed on the starting crude oil if the oil is to be sold into the non-industrial market.


Oil Storage
Insoluble impurities, trace moisture and some phospholipids will precipitate out in the tanks. The combination is known as “foots”.


Degumming
Phospholipids, sugars, resins, proteinaceous compounds, trace metals and other materials.


Alkali Refining
Free fatty acids, pigments, phospholipids, oil insoluble material, water soluble material, trace metals


Water Washing/Silica Treatment
Soaps, oxidation products and trace metals


Drying
Moisture


Adsorptive Bleaching & Carbon Treatment
Pigments, oxidation products, trace metals, sulfur compounds, dioxins, furans, PAH and possibly some pcb’s.


Winterization
Higher melting triglycerides, waxes. Used to enhance the unsaturated triglycerides.


Deodorization
Free fatty acids, mono-diglycerides, aldehydes, ketones, chlorinated hydrocarbons and pigment decomposition products. This is usually the finishing step and results in a bland tasting oil.


Vacuum Stripping or Thin Film, Molecular or Short Path Distillation
Removal of chlorinated hydrocarbons, fatty acids, oxidation products, PCB and free cholesterol. Sometimes this step is used as a replacement for the deodorization step.

source: http://lipidlibrary.aocs.org/processing/marine/index.htm

When it comes to omega-3/omega-6 fatty acid balance, I always recommend reducing omega-6 intake drastically (as you will do when you eliminate vegetable oils, grains, and legumes) before adding any supplementation of omega-3 fatty acids like fish oil. If you’re concerned about systemic inflammation, you may even want to watch your food-based intake of omega- 6-rich items other than oils. Nuts high in omega-6 fatty acids include almonds, pecans, pine nuts, pistachios, and hazelnuts. For the average person, eating foods that contain omega 6 fatty acids naturally is not likely, in my estimation, contributing to excess inflammation the way isolated forms of these fatty acids may be – from seed oils and especially damaged/oxidized seed oils. This is the main problem with restaurant foods and especially fried foods – it’s not the potatoes that make French fries unhealthful, it’s the old, rancid vegetable/canola/corn/soybean oils that they are fried in that make them unhealthful, pro-inflammatory foods.

Chris Masterjohn, Ph. D.

According to Chris Masterjohn in his article “Precious Yet Perilous“:

The requirement for essential fatty acids is lowest in healthy adults and highest in infants and growing children, pregnant and lactating women, bodybuilders, people recovering from injury, and people with chronic disease. Alcoholism, diabetes, insulin resistance, certain genetic variations, and strict vegetarianism may make someone more likely to become deficient. Additional liver, egg yolks, and cod liver oil can be used to correct deficiencies.

Essential fatty acids are vulnerable to a process called oxidation, which can cause cellular damage. Replacing traditional animal fats with polyunsaturated vegetable oils may increase the risk of heart disease, cancer and total mortality.

One gram per day of omega-3 fatty acids from fish oil reduces cardiovascular mortality in patients with chronic heart failure or who have recently had a heart attack. However, fish oil may increase cardiovascular and total mortality, especially when used for more than four years in combination with a standard modern diet.

More related FAQs…
What is beauty balm and should I use it?

Beauty balm is a product we refer to often that has been made by Green Pasture and is a blend of oils, including fermented cod liver oil, that is created for topical application. The balm contains a proprietary blend of: Shea Butter, X-FACTOR Gold High Vitamin Butter Oil, Blue Breeze Organic Coconut Oil, Blue Ice Fermented Cod Liver Oil, Cranberry Oil, Organic Orange Oil, Lavender Oil. I highly recommend this product for anyone dealing with very dry skin or simply to apply for nourishment. I have seen great benefits from this balm applied to my face (clearer skin) and hands (softer skin) regularly.

Moller’s processing Fresh cod, steam processing, gentle refining to remove impurities, checked 8x along the way for oxidation and vitamin content (A & D), not added back. The Norwegian Health Authority recommends it be taken daily from as early as 4 weeks of age.

Sources & sites for more information:

Cod Liver Oil Basics & Recommendations (Weston A. Price Foundation – Sally Fallon & Mary Enig)

Separating fact from fiction on cod liver oil (Sally Fallon’s letter on Chris Kresser’s site)

Cod Liver Oil: Nature’s Most Potent Superfood (Chris Kresser)

Talking Nutrient Synergy with Dr. Chris Masterjohn (Episode #69 of the Balanced Bites Podcast)

Cod Liver Oil: The Number One Superfood (Krispin Sullivan – Weston A. Price Foundation website)

Superfood: Cod Liver Oil – Butter Oil Blend! (Liz Wolfe, NTP’s website)

Precious Yet Perilous (Chris Masterjohn)

Vitamin D, cod-liver oil, sunlight, and rickets: a historical perspective. (Pediatrics. 2003 Aug;112(2):e132-5.)

Update on Cod Liver Oil Manufacture (Weston A. Price – Dave Wetzel)

Cod Liver Oil Manufacturing (Weston A Price – Dave Wetzel)

Celebrating Dave Wetzel and fermented cod liver oil (Nourishing Our Children)

Processing of standard cod liver oil (Moller fish oil website)

5 Questions with Steve Liberati founder of Steve’s Club and Special Offer!

This week I was lucky enough to interview Steve Liberati, founder of Steve’s Club and the creator of Paleokits. Steve’s Club has grown to become a valuable asset in many communities. He has become an ambassador for change while helping at-risk youth. With so many of our children suffering from low self-esteem, obesity, and many other health issues, Steve has given us a way to be a part of improving the wellbeing of our youth. Steve has even extended a special offer for Balanced Bites readers – find it at the end of the post!  - Charissa

1. For our readers who are not familiar with Steve’s Club can you give a brief overview of the program?

Steve’s Club National Program is a 501(c)(3) non-profit that brings fitness, nutritional guidance, and mentorship to at-risk youth.  We have Local Steve’s Club chapters working with kids and teens in various cities across the country. Our Mission: “Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.”

photo: http://www.angeldramos.com/

2. Steve’s Club is growing, which is amazing! Can you tell us about your new locations and how that growth came about?

We have over 10 Local Clubs and get a receive new inquiries each week. Typically a Local Club will partner with an existing gym or CrossFit Affiliate to run classes after school for at-risk kids.

Here is the list of our most active Clubs:

Firebreathers In Training (F.I.T.) Club, Folsom CA (for girls)
Kings County Kids Club, Brooklyn NY
Kelly’s Champions, Houston TX
Steve’s Club Battle Ready, Denver CO
Steve’s Club King of Prussia, Bridgeport PA
Steve’s Club NYC, New York NY
Steve’s Club of the Palm Beaches, West Palm Beach FL
Steve’s Club Nashville, Nashville TN
Steve’s Club Camden, Pennsauken NJ (The original Steve’s Club)

The growth has been a result of committed leaders in their communities who have started Local Steve’s Clubs in their area. Being part of the Steve’s Club National Program allows them to focus on training kids, share best practices with other Clubs, and take advantage of the administrative support provided by the National ProgramNone of this would be possible without the support of our donors and our primary source of funding – Steve’s PaleoGoods. The first PaleoKit was actually created in Steve’s kitchen for the kids of Steve’s Club, as a healthier alternative to school lunches. Now they’re sold online and in CrossFit Affiliates everywhere, and continue to fund the mission of training at-risk youth.

3. Whenever we set out to help others in someway or another it seems they help us as well. What has been the biggest lesson you have learned so far from the Steve’s Club athletes?

The biggest lesson I have learned from Steve’s Club athletes is the amount of effort you put into something is usually commensurate with the result. We have some kids who come once or twice a week but never fully commit themselves to the program. It is the kids who show up on a daily basis the get the most out of the program and who we witness achieve the biggest changes and improvement in their lives – whether it be physical, academic, behavioral or overall happiness and well being.

photo: http://www.angeldramos.com/

4. Do you envision a Steve’s Club in every major city?

Yes, that would be a great milestone for Steve’s Club National Program to reach someday. I have seen firsthand the positive effects a Steve’s Club can have on kids and I know for certain the concept can benefit many more kids in other cities across the country.

5. How can our readers help to support Steve’s Club?

If you believe in our mission, and would like to support our efforts:

Continue to enjoy PaleoKits and our other PaleoGoods!
Volunteer with (or start) a Local Club in your area.
Spread the word about Steve’s Club National Program.
Donate on our website anytime ($25 sponsors an athlete for 1 month).

SPECIAL OFFER: Use code “balancedbitesFS” through Thursday, February 7th to get FREE SHIPPING on all orders! Enjoy!!!

Podcast Episode #72: Sarah of ThePaleoMom.com talks Autoimmune & Paleo!

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

Episode #72: Sarah of ThePaleoMom.com talks Autoimmune & Paleo!

Intro:

2:10 Routine for kids: planning around what’s natural for them.

6:36 All about ThePaleoMom.com, Sarah’s book on Autoimmune Paleo & The Paleo View podcast

Topics:

1. [16:15] Can/should an Autoimmune protocol be used as a preventative? 

2. [29:40] Is my child at high risk based on family history? What to do?

3.  [36:30] Safe to follow an AI protocol while Pregnant? How does an autoimmune condition change during/after pregnancy and during breastfeeding?

4. [41:40] Teen with Scoliosis, will an AI Protocol help? 

5. [50:50] Have SIBO,SCD and Autoimmune, still scared to go starch free, help! 

6. [1:03:30] Help with painful Lichen Sclerosis 

7. [1:07:45] NSAIDS and the AI protocol 

LINKS:

The Kid President’s Pep Talk (something to make you happy!)

Pre order your copy of Sarah’s new book The Paleo Approach: Reverse Autoimmune Disease, Heal Your Body

Modifying Paleo for autoimmune conditions

The importance of fish in our diets

Should you worry about mercury in seafood?

Why everyone should eat organ meat

Why sun exposure is so important

Click here to download this episode as an MP3.

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

1. & 2. Can an Autoimmune protocol be used as a preventative?

Meredith says,

Is it necessary or suggested to follow autoimmune protocol as a preventative measure? Autoimmunity runs in my family, specifically MS, and wanted to know which “Practical Paleo” guidelines to follow. For those of us seeking to prevent specific diseases, is it enough to adhere to a basic paleo lifestyle, or should we also be cautious of nightshades, eggs, and other foods restricted on an autoimmune version of the paleo diet? Thank you both so much for all you do; I look forward to hearing your suggestions!

eat a “mostly paleo” diet, where I keep only paleo foods in the kitchen at home, but I won’t stress too much over the oils or sometimes even grains when eating out. I do prepare the majority of my meals at home, eating out occasionally on weekends. Those meals at home consist of fish, eggs, vegetables, avocados (is it okay that I make “avocado” its own food group? It should be!), nuts, fruit, and grass-fed beef and organic poultry. I absolutely love the recipes in Practical Paleo and they’ve made paleo cooking something I look forward to.

My workouts vary, incorporating a mix of strength training (sometimes CrossFit), running (short distances), and yoga. I do my best to get at least 7 hours of sleep per night, which fluctuates in both directions based on my schedule.

My typical non-Paleo foods include occasional dairy once or twice per week (grass-fed butter, Greek yogurt, and sometimes cheese if dining out), rice in sushi (maybe once every two weeks), and maybe a once per week random item, often either when being cooked FOR at a restaurant or family meal, that may be either simply cooked in vegetable oil or at its worst, some sort of gluten-containing pasta. I try to avoid the latter, because it really makes me feel lousy after.

Michelle says,

My question is… does coming from a family with a lot of significant auto-immune diseases place a child at significantly higher risk for contracting an autoimmune disease?  If so, are there additional foods that should be restricted on a child’s diet (i.e., autoimmune protocol)?  How does this balance out when the child is currently physically healthy and older than most of the other “paleo kids” that I’ve read about (to me, it’s easier to convert your toddler to paleo when you’re in control of their food choices, and they’re not being bullied for bring carrots to kindergarten).  Elizabeth’s a little past the picture book stage!

I also meant to say that Elizabeth is signficiantly dyslexic.  I’ve read that some people consider dyslexia (particulary the GAPS people) to be derived from an improper Omega 3/Omega 6 ratio.  If so, I would love an explanation for why this ratio would have an impact on someone’s word decoding ability.  Have you ever heard of this?

I absolutely love your facebook posts on the 21-day sugar detox.  They are very inspiring and helpful.

I just can’t thank you (and all of the balanced bites crew) enough for all that you do!!

3. Safe to follow an AI protocol while Pregnant?

Jennifer says,

Hi! I just started following the AIP diet but found out I’m pregnant. Is it okay to try to stick to that or should I do regular Paleo to make sure I’m getting enough variety of nutrients.

Thanks!

4. Teen with Scoliosis, will an AI Protocol help?

Sylvie says,

Hi Diane and Liz, LOVE the podcast. You ladies are hilarious. Thank you!

I’ve been paleo for 6 months and have been transitioning my husband and kids for the last 3 or so months with great success. My 13 year old has severe scoliosis that is only getting worse (she’s at 52 degrees at the moment). I’m working with a great doc in Wisconsin now to try to reverse this without resulting to the knife. Just wondering from a nutritional standpoint what should I supplement her diet with to support this process internally as well? I’m trying to sneak in bone broth into everything she eats and she begrudgingly is taking the fermented cod liver oil you guys rave about.

While her scoliosis has been diagnosed as idiopathic, I can’t help but think there’s an autoimmune component to it. Should I try putting her on the AI Protocol? I did a metametrix test for cross reactive grains and the only think that popped up is Casein. She wasn’t even reactive to gluten and this was before it was removed from her diet.

She does cantilever scoliosis exercises 5 times a day 20 minutes each. Drinks lots of water. Is a picky eater but we’re working on it. She just started menses a month ago. She sleeps 10 hours a day and is homeschooled.

Thanks so much

Sylvie

5. Have SIBO, SCD and Autoimmune, still scared to go starch free, help!

Ali asks,

I love your site and the podcast, and all of the wonderful info you provide. Quick question for you- I just got the definitive diagnosis for SIBO on Friday, and I am super frustrated since I already do a combo of SCD/autoimmune paleo (I have celiac, hashimotos, and colitis too) and I still am in pain all of the time. I get scared to go totally starch free, because that exacerbates the constipation that I already deal with. I drink lots of bone broth, take CLO butter blend (green pastures) and follow low FODMAPS. I still am reluctant to giving up butternut and other squashes as a source of my carbs, but know that my gut is still super funky. My GI doc has been having me take Lactulose as a medication to help with the constipation, but now I am worried to take it because it is a pure sugar and I don’t know if it is building more gut bacteria. Ideas? Should I sadly rid myself of my squash addiction? I am a health coach and therapist who helps people with autoimmune issues and GI problems and I am jealous that everyone else is feeling so great!

Thanks for the amazing work you do!

6. Help with painful Lichen Sclerosis

L.D. says,

Lichen Sclerosis – are you familiar with it? Autoimmune disorder affecting mainly menopausal women, but can occur in men and children. It manifests in genital area with white patches that burn and itch intensely and cause fissures. Stress and anger exacerbate condition. I was diagnosed with it 6 years ago. I went on Paleo diet two weeks ago, and felt a little better after that with some healing. Two days ago, I had one of the worst flare ups yet. Any ideas as to why? Corticosteroids are MDs basic method of treatment, but “no cure” available. I’ve avoided the western medicine approach, but am now desperate and re-thinking. Sometimes acupuncture calms it down. Do you think this might be a “healing crisis?”Please help — I’m sure you can imagine how painful and uncomfortable it is, yet alone the depression and anguish it causes.

7. NSAIDS and the AI protocol

I have just started the autoimmnue protocol of the paleo diet. I’m on day 4… I have suffered from chronic RA for 12 years now…and coming to the end of the long list of drugs to try and manage it. I am aware that NSAIDS are bad for leaky gut, as is birth control, both of which I use. But the NSAIDS I have to take right now with my biological infusion once a month – plus prednisone – because I cannot take methotrxate anymore due to huge hair loss. So my question is two part: what does one do to heal one self with this situation – if i cannot be without the NSAIDS – and I have heard that colostrum tablets or powder is excellent for healing the lining of the gut… but doesn’t this contain milk? And am I allowed to take this on this protocol?

Click here to submit questions.

Cheers!

Diane & Liz

Easy Recipe: Apple Streusel Egg Muffins – from Practical Paleo

I wanted a breakfast made only from whole ingredients, yet still felt like a treat—the result was Apple Streusel Egg Muffins. You can easily make a savory version of egg muffins by using the recipe and ingredients for my Swirly Crustless Quiche (recipe on page 240) and baking them as noted here.

apple streusel egg muffins

grain-free • gluten-free • dairy-free • sugar-free • nightshade-free • 21DSD

from Practical Paleo (page 254)

PREP TIME: 15 minutes

COOKING TIME: 40 minutes

YIELD: 12 muffins

NUTRITION INFO: here.

ingredients:

3 large green apples, chopped into 1/2 inch pieces (approximately 2 cups)
3 tablespoons warm water
2 teaspoons cinnamon, divided
9 eggs
1 1/2 tablespoons butter or coconut oil (to make it dairy-free), melted
3 tablespoons coconut milk
1 1/2 tablespoons coconut flour
1/4 teaspoon baking soda

preparation:

Preheat oven to 350F.
In a medium skillet, saut. the apples, water, and 1 1/2 teaspoon of the cinnamon until the apples are the consistency of chunky applesauce or apple pie filling. Allow the mixture to cool before combining with the egg mixture.
In a medium-sized mixing bowl, whisk the eggs, butter, coconut milk, coconut flour, 1/2 teaspoon of cinnamon, baking soda, and salt until well combined. Add the cooled apples, reserving 1/4 cup for a garnish.
Spoon egg and apple mixture into parchment cup lined muffin tins—1/4 cup each. Gently spoon about one teaspoon of the remaining apple mixture onto the top of each muffin.
Bake for 40 minutes.

change it up:

Substitute lightly cooked pears or bananas instead of apples.
Add 1/4 cup of chopped nuts or coconut for texture and healthy fats.

side note:

For more sweetness, add a couple of chopped, dried medjool dates to the apples as they cook.

fodmap free?

Make this recipe with 2-4 chopped bananas instead of apples!

Yes, you can enjoy this recipe while on the 21-Day Sugar Detox (your portion must not exceed 4 muffins in one day per the fruit allowance on the program).

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: Nothing changes if you change nothing.

Nothing changes if you change nothing.

Or, said even more simply…

Nothing changes if nothing changes.

These words resonate with me often.

I think many of you who read this blog regularly know that I’m a proponent for things like practicing an attitude of gratitude, living your life in the driver’s seat, and being open to opportunity when it comes up and grabs you in the face.

I’m also always in favor of putting people first.

What you may not know is that I am a serious fan of change. And I don’t mean the kind that jingles in your pocket or in the bottom of your purse.

I mean real change. Life change. BIG CHANGE.

Photo credit: Drew of toothpastefordinner.com

Now, don’t get me wrong, I don’t mean that “big change” always has to mean geographically, physically or even financially large in size, volume, or expense.

It could simply mean a BIG change in mindset.

Most of us have made up our minds about a lot of things, perhaps right now the way you eat is something you think you’ll never question again.

Perhaps you can’t possibly imagine moving somewhere far away from a life you have created and have grown to love.

Perhaps you can’t imagine ever (gasp!) not CrossFitting. (Relax, I’m not saying you shouldn’t CrossFit!)

Or perhaps even your entire view of the world was as one thing or one way, but somehow, with some motivation and inspiration – or perhaps a good kick in the fanny to “wake up” to the world around you – you could view the world almost entirely differently. That is a BIG change.

Don’t get me wrong, I’m not saying you should be questioning whether things you fully know and believe in your life are “non-negotiable.”

What I am asking you to consider is this:

What if something you think is non-negotiable right now really is negotiable?

What if simply changing how you think about all of the non-negotiables in your life could actually change your life?

What if you made some of those non-negotiables suddenly open to discussion?

Changing your thoughts can change everything about your life.

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.” – Brian Tracy

How can you go about changing your thoughts?

Create a gratitude journal. Or even simply a list each night, or once a week. Write down all the things in your life for which you are grateful. Do not focus on that which makes you feel unhappy, disappointed, or unfulfilled – these are counter-productive thoughts.
Reconsider your non-negotiables. As I outlined above, question yourself – very seriously – about that which matters most to you. Then make some tough choices. Open your mind up to something outside of your comfort zone, and allow the changes to flow.
Look outside of yourself. Maybe this change of thoughts requires help from others – friends, peers, or colleagues perhaps. Reach out to people you trust, you may be surprised at how ready they are to lend a helping hand.
Change just one small thing. Sometimes making the first change is the hardest – whether its in mindset, or a physical change – just the first step may cascade into the others much more easily than you imagined.


How do you approach change? Are you afraid of it? Do you face it head-on?

Do you stir it up or sit with the status-quo? Tell me about it in the comments below.

What research says (and does not say) about the flu shot

It’s the shot heard ’round the world… every winter.

It seems no one can escape flu-shot fear mongering. As cold weather moves in, the CDC and those enigmatic “health officials” (who are those guys anyway?) are bombarding you with recommendations regarding this years dangerous influenza virus outbreak. We’re told to stay home when sick, get plenty of rest and get your flu shot! That is usually accompanied by a report of severity regarding this year’s strain.

I happen to be one of those geeks that actually enjoy looking at the research behind the often-reported effectiveness of medical interventions.

For example, 2012 brought the FDA approved Flublok to market for prevention against influenza. This is a new type of vaccine that doesn’t use the virus itself, but rather a protein called hemagglutinin. This is a protein on the virus that our natural immune antibodies recognize and attack. The vaccine contains no thimerosal (mercury), no egg and no antibiotics. Statistically, it’s reported to be 44% effective in flu prevention. Wow, that sounds pretty great!

Not so fast, greedy pharmaceutical company (queue Darth Vadar music).

Let’s look a little deeper.

First, where does the 44% efficacy claim come from? Every vaccine must contain an informational pamphlet. Looking at their own information from 2011, we can see that only 1.9% of those that got the shot ended up with a confirmed case of influenza. Sounds pretty good. How about the placebo? 3.4%!!! So the reported 44% effectiveness is derived from reducing your overall risk of influenza infection from 3.4% (without shot) to 1.9% (with shot).

Which statistic is more compelling? Which sells more vaccines?

Have you ever wondered why there is a ‘season’ for influenza? Let’s look at another study that may shed some light on this from the Journal of Leukocyte Biology (yes, there’s even a journal for white blood cells!). Researchers determined that low levels of vitamin D were associated with lowered innate immunity.

Stop for a moment and remember something amazing about yourself: The only reason you are alive is thanks to your innate immunity. We are exposed to antigens everyday, and our immune systems are constantly tending to them, largely without our knowledge.

Anyway, back to the question of seasonal outbreaks. In addition to immunity, vitamin D (which is actually a pro-hormone) is an essential cofactor in the prevention of various conditions ranging from cancer to diabetes, dementia and cardiovascular disease.

Thankfully, humans have developed a wonderful ability to synthesize vitamin D via skin exposure to sunlight. However, since the northern hemisphere has less sunlight in the winter months, vitamin D levels tend to run low this time of year.

Is it possible the seasonal aspect of the flu outbreak is due to systemically lower vitamin D? The editor of the journal, Dr. John Wherry concludes that, “This study shows that sunlight, or more precisely the lack of vitamin D could have a role in the seasonally higher rates of infection.”

I don’t know about you, but supplementing a healthy diet with a natural source of vitamin D makes more physiologically congruent sense to me than injecting an insect-derived protein into my body for a 1.5% reduced ‘risk’ of contracting something my immune system will destroy anyway.

At Balanced Bites, we like (and recommend) Green Pastures fermented cod liver oil (we think the cinnamon flavor goes down the easiest), which naturally has vitamins A & D in the proper ratio. If you really want to geek-out on vitamin synergy, Dr. Chris Masterjohn did an epic piece in which he tracks the importance of vitamin K2 as a synergistic necessity for vitamin A & D absorption. Diane and Liz also recently spoke to Chris on an episode of The Balanced Bites Podcast all about these exact topics.

The other part of this study looked at the effects of age on innate immunity. And sure enough they found that older individuals, not only have blunted immune responses, but lower vitamin D levels as well. Double whammy.

Health really is all about the application of knowledge. We know that if you’re older and live in areas with less sunlight you’re more susceptible to illnesses like influenza. One paradigm says, get the shot. Another says, maximize innate potential. Or like grandma used to say, “Take some [fermented] cod liver oil!”

In the meantime, please be informed beyond media hype and headlines. Trust your innate potential to be healthy. You are designed for health and healing.

Yours in health,

Dr. Scott

Podcast Episode #71: Mark Sisson talks The Primal Connection!

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

Episode #71: Mark Sisson talks The Primal Connection!
UPCOMING EVENTS: The Balanced Bites Workshop with Diane & Liz!

NEW YORK – NEW JERSEY – CONNECTICUT AREAS: This is going to be your closest event! 

Saturday, February 2, 2013 | Oceanside, NY (Long Island)

9am-5pm at O-Side CrossFit

Click here to register.

DC – MARYLAND – BALTIMORE – DELAWARE AREAS: This is going to be your closest event! 

Saturday, March 9, 2013 | Washington, DC

9am-5pm at CrossFit Metro Center

Click here to register.

PHILADELPHIA – HARRISBURG – ALLENTOWN AREAS: This is going to be your closest event! 

Sunday, March 10, 2013 | Allentown, PA

9am-5pm at CrossFit Honor

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:

03:20 — Introducing Mark and his purpose

04:45 — Mark’s mission, history, and inspiration for The Primal Connection

07:25 — What is it about our hunter-gatherer ancestors that we are missing to find happiness?

09:33 — The inner dialog connection and how it affects your life and overall happiness.

11:45 — Why hunter-gatherers can’t wallow, but must move on.

12:45 — Why we aren’t wired to have a lot of stuff and the currency of tribal humans who experience affluence – why sitting around “doing nothing” is valuable.

15:20 — Why we aren’t meant to wake up and hate what we’re about to go do for the day.

19:30 — What it’s like working in Mark’s offices.

23:30 — What science shows about being barefoot and bipedal.

25:45 — Posture and whether Mark was sitting, standing, or walking during our interview.

28:20 — Squatting and how we should be able to move.

30:00 — Mark talks squatting and pooping.

31:00 — Why vaginal childbirth is so critical to health.

33:30 — The concept of attachment to outcomes and moving on.

37:15 — Mindset and the high school star athlete.

38:25 — Connecting hunter-gatherer mindset to positivity in modern life – The Primal Connection.

39:50 — Finding the blessing in a less-than-positive situation.

41:38 — Worry and how it brings on depression – appreciating what we have.

43:30 — Why sex feels good… and scarcity and abundance of food, sex, drugs, etc.

44:45 — Where to get started with The Primal Connection.

48:40 — How many close connections we can maintain – our “fire circle.”

LINKS:

Mark’s website: Mark’s Daily Apple



Mark’s books (2 of many!):

The Primal Connection

The Primal Blueprint

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

TO ENTER THE GIVEAWAY FOR A SIGNED COPY OF MARK’S NEW BOOK, “THE PRIMAL CONNECTION”:

Comment below on this blog post and tell us what you do in your daily life to make a Primal connection with the world around you.

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 9pm Eastern time on Monday Jan 28th 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.

An inside look at the Skintervention Guide with author Liz Wolfe (of Cave Girl Eats)

I am beyond thrilled to introduce my amazingly smart teaching and podcasting partner Liz Wolfe’s newest work – her Skintervention Guide. Liz has become one of the leading voices on natural skincare and treatments that work from the inside out. Her experience and depth of knowledge on various causes of – and remedies for – everything from acne and scarring to rosacea and psoriasis (and everything in between!) has helped countless men and women heal their own skincare woes. “Skintervention” takes Liz’s years of research, work, and professional experience and boils it down into a guide that you can use to resolve your own skin health issues AND natural skincare questions – one step at a time. 

This extremely comprehensive guide doesn’t just cover what to put on your skin to help it look better, but also what to do to clean up and improve your health from the inside – so that your skin can be beautifully glowing naturally, as it was intended to be. I have personally followed Liz’s advice and have had amazing improvements in the quality of my own skin, and I continue to recommend every client looking for skincare help to her work and now to this fantastic guide. It’s the best of its kind!

1. Why did you write the Skintervention Guide?

I wrote the Skintervention Guide for ME! Honestly, I’ve been through so much with my skin – it’s been across the map with everything from eczema to redness to blemishes and blackheads of all shapes and sizes. I’ve dealt with acne on my forehead, cheeks, jawline and even my neck. I’ve had oily, limp hair that HAD to be washed every single day or it would look like an oil slick had set in. When I changed my diet, I started realizing that the ingredients in my skin care products were as processed as any processed food, and I wondered if attacking my problems from the inside AND the outside could be the solution! With that all in mind, I set out on a mission to heal my skin and ditch all those products at the same time. This guide is the product of years of work and research helping to heal my own skin and change my own life! I am a certified Nutritional Therapy Practitioner, working on my Master’s in Public Health, but even those credentials can’t compare to my personal drive to research and learn on my own so I can heal my own skin and body – and help others heal theirs.

2. What makes the Skintervention Guide different from other information I’ll find on health and skincare out there?

Conventional wisdom isn’t welcome! The Standard American Diet and the same old products and potions recommended everywhere we look do NOT work with our body’s natural needs. I cover territory that other so-called “solutions” don’t – I cover nutrition (what nutrients we NEED for healthy skin), digestion (how to get those nutrients where they need to go AND what to use on the outside to make for beautiful skin and healthy hair, nails, and teeth. It’s a fully digital guide, so folks get lifetime updates and can access my ongoing research and recommendations through a password-protected online resource guide. With a conventional book, it’d be impossible to offer continual updates without having to publish and purchase a whole new book!

3. What’s your favorite quick and easy tip that someone can use right now, before they even download this huge guide, to get on their way to clearer skin?

I’ve got a few: first, ditch any food that comes in a box, bag or package with a multi-ingredient label! If it requires an ingredients label, it’s not real food. Even if it says “healthy” or “whole” on the packaging. The secret to healthy skin starts with foods our great-grandparents would recognize – whole, unprocessed, unmodified, and unrefined! And never – I mean never – throw away an egg yolk! There are nutrients in egg yolk that our skin desperately needs.

Another tip: chew your food WELL. It can eliminate digestive irritation that can affect the skin. There is a LOT more information, nutrition tips, digestive help and topical solutions from cleansing to toning and exfoliating in my guide – over 200 pages worth!

4. What’s the biggest surprise you’ve come across in your research and experience in working with skin care clients?

For most clients, the problem is internal. This means that they need good food, the right nutrients, and digestion that works perfectly to see long-term change. Then, the right routine becomes icing on the cake. (Not that we’re eating cake!) This is about bringing the body and hormones into harmony, not beating them into submission. With real food and the right routine, change can be gentle, painless, and permanent.

5. What’s your favorite “fun fact” when it comes to skin care?

The skin LOVES topical oils! We’re so prone to be afraid of them, but there is absolutely NOTHING more nourishing to the skin. The right oils can help heal scars, combat acne, redness, and rosacea, fight wrinkles, and nourish the skin. The dermatologists whose work I follow admit this fact, but call it “paradoxical” – they just can’t understand it – but I call i common sense! Our skin makes its own oil to protect and nourish itself, and often using oil ON the skin helps regulate oil production. Jojoba oil is a great oil to replace conventional moisturizers! I brought Trina Felber, a skin care expert, on-board for the topical section of the Skintervention Guide to give all the details on the best oils in the world for skin care.

Click here to grab your copy of Liz’s amazing  Skintervention Guide and start on your way towards amazingly clearer, smoother skin today!

TO ENTER THE SKINTERVENTION GUIDE GIVEAWAY:

1. “Like” Cave Girl Eats  on Facebook

2. Comment on this blog post (below) letting us know you’ve completed Step 1 and tell us why you want to win the Skintervention Guide!

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 9pm Eastern time on Monday, January 28th and one winner will be selected using random.org and emailed. 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.

5 Questions with Paleo Trail (the new online Paleo diet tracker) – and a giveaway!

I am happy to share with you my interview with Paleo Trail Founder, Kristin Jekielek. Paleo Trail provides a way to track your food with the focus being on food quality rather then calorie counting. Kristin is offering up a 1 year upgraded membership for one lucky Balanced Bites reader – details are at the end of this post.

1. How did the idea for Paleo Trail come about?

Paleo Trail Founder: Kristin Jekielek

It started when I began treating my hypothyroidism, Hashimoto’s thyroiditis, and adrenal fatigue. I worked with several alternative health practitioners, and one thing they all had in common was that they all asked me to track my meals. It helped them understand if my eating habits were contributing to my symptoms in any way. This went beyond what you’re eating and into when are you eating it, the quality of food choices you make, and not only how often are you “cheating” but what foods are you cheating on most? Eating Paleo was definitely helping me through my health issues, but diet tracking helped me fine tune my eating habits to fully support my particular issues.

I wanted diet tracking to focus on the quality of the food choices I made while also being fast and convenient. That’s why I created Paleo Trail. It lets you track your Paleo diet online in less than 5 minutes a day, without ever counting a calorie.

2. How does Paleo Trail differ from traditional online trackers?

Virtually all the online trackers focus on calories & portion sizes. Even paper journals are inconvenient because you have to carry them around with you everywhere. It’s also next to impossible to understand how clean you’ve been eating over time.

Paleo Trail is different because it lets you focus on the quality of the food choices you make. To add a meal, you simply rate the quality of the food choices you made at a meal. Did you eat only 100% health-promoting foods? Then give yourself a Supreme rating. Was this a cheat meal? Or did it fall somewhere in between?

Let’s look at an example scenario. Say you packed your lunch for work. You have a nice fresh salad topped with lots of veggies and some flank steak, but you forgot to pack your extra-virgin olive oil dressing. Instead, you use a couple teaspoons of whatever bottled dressing is in the work fridge, but it’s made with a mixture of olive and canola oils. You know that canola oil isn’t a health-promoting food, but you certainly didn’t eat enough to undo the health benefits of your steak salad. It certainly doesn’t pose a serious threat to your short- or long-term health. You decide this meal deserves a Pretty Good rating.

The Paleo Trail Calendar lets you quickly view just how clean your choices have been over the past month. This is available to all Paleo Trail members for free because I believe that understanding your eating habits is crucial.

3. Through your own experiences so far what do you find most Paleo diets lack?

There are a few trends I see happening where the Paleo Diet is proving to be just a really good starting point for health. It needs to be supplemented with a few things.

Experimentation: There are specific guidelines that define what is and isn’t Paleo. This mistakenly leads to the belief that there is only one Paleo Diet and that eating any other foods “isn’t Paleo”. Once you understand that each person’s optimal diet is going to differ and that not everyone operates best on the standard “strict Paleo” diet, self experimentation becomes a natural part of a healthy lifestyle.
Traditional Foods: Although this is changing as more Paleo Dieters discover the benefits of raw fermented foods, organ meats, and bone broth.
Iodine: In my experience, Paleo Diets can be sorely lacking in iodine. I actually ate myself into an iodine deficiency about two years ago. I was preparing 90% of the food I ate, eating only local & grass-fed/pastured animals, local & organic produce, and even switched from table salt to sea salt. That’s what I’m supposed to do, right? My mistake was that I wasn’t including ocean-caught seafood or seaweeds into my daily diet (or at least using iodized table salt). These are recommended on a Paleo Diet, but I learned too late the necessity of iodine-rich foods. I hope this warning can save at least one person from making the same mistake!

4. Paleo Trail has the option to track the timing of meals, what importance do you believe this plays in improving health?

Meal timing can be useful for people who Intermittent Fast or use daily eating windows (like LeanGains). Paleo Trail Complete automatically tracks the length of your fasts based on your Meal Timing data.  It also helps Paleo Trail keep your meals in the right order.

Meal Timing is also useful if you’re doing some very detailed diet tracking as part of a health recovery plan (like I was). It turned out that meal timing was an important factor in supporting my adrenals as I recovered from adrenal fatigue.

This feature isn’t going to be useful for some people, however, and that’s why we left it as an optional field. Paleo Trail automatically fills in the current time when you upload a meal, but it’s optional to edit this to be more accurate.

5. What can we expect to see going forward from Paleo Trail?

That’s going to depend on what the users want to see! As the site grows, I’m going to be reaching out to members for feedback on what would help them even more.

Until then I have a few ideas of my own. I don’t have a timeline for releasing new features since the site is so new and I’m focusing on getting the word out. I’d love to add a goal tracking feature to the site. It would be focused on how clean you’re eating, and it would automatically track your progress by integrating with your tracked meals. I have a few other ideas bouncing around, but I’m going to keep those under wraps until I’m ready to gather feedback from members.

TO ENTER THE PALEO TRAIL GIVEAWAY:

1. “Like” Paleo Trail  on Facebook

2. Comment here letting us know you’ve completed Step 1 and tell us why you want to win the upgraded Paleo Trail membership!

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 9pm Eastern time on Monday Jan 21st 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.

Podcast Episode #70: Practical Paleo meal plans, exercise, diet for kids

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

Episode #70: Practical Paleo meal plans, exercise, diet for kids
UPCOMING EVENTS: The Balanced Bites Workshop with Diane & Liz!

Saturday, January 19, 2013 | Los Angeles, CA

9am-5pm at DogTown CrossFit

Click here to register.

Sunday, January 20, 2013 | San Diego, CA

9am-5pm at CrossFit Elysium

Click here to register.

Saturday, February 2, 2013 | Oceanside, NY (Long Island)

9am-5pm at O-Side CrossFit

Click here to register.

Saturday, March 9, 2013 | Washington, DC

9am-5pm at CrossFit Metro Center

Click here to register.

NEW! Sunday, March 10, 2013 | Allentown, PA

9am-5pm at CrossFit Honor

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!

Opening chat: 

Topics:

1. Can you mix and match the 30 day meals plans in Practical Paleo? [8:00]

2. Clarifying super foods and goitrogenic foods recommendations. [15:50]

3. Help modifying recipes in Practical Paleo for an egg intolerance. [20:50]

4. Can I substitute proteins in the meal plans? [25:27]

5. Is it ok to exercise when following a Practical Paleo meal plan? [29:55]

6. Help with Practical Paleo meal plan selection. [34:38]

7. How to use Practical Paleo meal plans for the whole family [38:52]

LINKS:

PCOS Unlocked by Stefani Ruper.

The Healthy Baby Code by Chris Kresser.

Paleo Parents’ AI friendly recipes.

 

Fermented Cod Liver Oil or Fermented Cod Liver Oil/Butter Oil Blend from Green Pasture

Click here to download this episode as an MP3.

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

1. Can you mix and match the 30 day meals plans in Practical Paleo?

My name is Kira and I recently bought Practical Paleo and think it is absolutely wonderful. I had a question and hoped you could help.

I have PCOS and have recently switched over to paleo to lose weight and get more energy. I love your 30 day meal plan and trying to see if it is kind of mix and match. Because I notice days at the end of the month have a lot more carbs than the beginning. As in two starch vegetables a day and many in the beginning without. Maybe that was not intentional, I am not sure.

I am noticing for fruit options in the blood sugar regulation 30 day plan that you only have lemon/lime juice or berries. Are they my only options? Should I not be really including fruit at all?

Either way, am I aiming for about 30 grams of carbs a day? Is that long-term lifestyle option?

I am sorry for reaching out, I am just so confused. I have been for a couple of weeks and a little loose with my fats and fruits and not dropping any weight. I never feel great too low carb but maybe I need to push through it longer. Just wondered if you could shed a little light. I know you are busy.

Thanks so much.

2. Clarifying super foods and goitrogenic foods recommendation.

Lyn says,

Page 160 of the book gives conflicting information on fermentation of cabbage. e.g.. Add super foods and avoid

goitrogenic foods (fermented cabbage? Am I reading it incorrectly? thanks for your help. I’m looking forward to better health.

3. Help modifying recipes in Practical Paleo for an egg intolerance.

Rebekka says, I have an egg intolerance. Is it possible to reverse an intolerance? And how? Also, I am pregnant and how do I know I’m getting enough variety of nutrients in the mornings? I guess I have the second question because most of the breakfast recipes in the practical paleo are egg based.

4. Can I substitute proteins in the meal plans?

Clarice says, Starting week 1 of the thirty day diet for leaky gut. I am allergic to salmon. I break out in hives if I consume it more than once a week. Is there a substitution? I also don’t like lamb. Is venison a good substitute?

5. Is it ok to exercise when following a Practical Paleo meal plan?

Julie says, My husband and I started the Squeaky Clean plan from Practical Paleo on January 1st. We are loving every thing about it. My question is…..when should we start exercising again or is it okay to be exercising during this time?

6. Help with Practical Paleo meal plan selection.

Eva says, I just received your book as a Christmas gift and am excited about starting the Paleo eating plan.. I have Hashimotos disease (diagnosed about 20 years ago and take medication) and just recently got diagnosed as pre-diabetic (insulin resistant) and put on metformin 2 X day. I have a terrible time losing weight so I’m hoping this will help me. If I start with the Autoimmune Conditions 30-day meal plan, which plan would I continue with afterwards?.The Thyroid or the Blood Sugar Regulation? Thank you.

7. How to use Practical Paleo meal plans for the whole family

Julie says, Two of my sons have health problems that haven’t been able to be resolved by myself, doctors, allergists, elimination diet, or drugs. I really don’t like the drug/doctor route anyway, so I’ve been looking into healing with food. I received “Practical Paleo” for Christmas and have read through the whole book and LOVE its approach on eating/healing. Anyway, I’m wanting to use one of the 30-day meal plans for my children, husband, and myself. I feel like we all could greatly benefit from it. But looking at the plans, I know there will be a struggle getting my kids to eat some of these foods. I’m assuming the plans were geared toward adults. This may have been addressed in the book & I don’t remember, but to correctly initiate the “plan,” do I need to follow the 30-day menu, or would I be okay just using the add/avoid list & supportive list of nutrients and foods to support? Like fo r instance for breakfast do I need to be sure to rotate what they have each day or is it okay to eat similar things each day? My 9-year old son has many known food allergies including wheat, corn, soy, dairy, peanuts and a few more (known through both blood tests & mostly observation), not to mention he is allergic to just about every pollen/dust/mold out there. He gets stomachaches when he eats some offending foods, and worse than that, his behavior becomes extreme – either hyper, depressed, unable to focus, unmanageable, etc. My 5-year old has severe eczema, black baggy eyes, pale skin, constipation, and a constant stuffy nose. My husband has many health problems and I’ve had a hard time losing any weight since my 2 1/2 year old was born. We need help! Sorry that was winded, but thank you for your help and for your book!!!

Click here to submit questions.

Cheers!

Diane & Liz