Diane Sanfilippo's Blog, page 74

Adjust your way to new PRs… and a big giveaway!

Let me paint a picture of you.

You eat Paleo, you’re a CrossFit athlete and life is good. Actually, it’s great! You’ve discovered a way of living that feels so right. You are feeding your genetic blueprint with the raw materials required for outrageous health. You tell everyone you know because you are altruistic and this stuff really works!

But…
One of the following pictures is also you.
You have reached a strength or performance plateau… or you are injured.

[Insert expletive here.]

You scour the best that the web has to offer trying to find solutions. What food am I missing? Why is this injury nagging? Why haven’t I broken a PR in months? Why do my glutes feel like horrible, mushy rice pasta? Why can’t I explode through that movement? Why is this WOD kicking my above mentioned muscular group?

Let me introduce a new concept that might just be the missing link in getting you over that plateau or injury.
It’s called force absorption and it’s what I help people restore every day in my chiropractic practice.

Force absorption is a concept from the world of chiropractic neurology and applied kinesiology.

The concept goes like this: From birth to present, we often suffer disruption to the balance in our nervous system. More specifically, the brain which should integrate both efferent signals (from brain to body) and afferent impulses (from body to brain) becomes less able to keep your body functioning optimally. This often occurs through trauma, toxins and chronic or acute mental stress. The result of this neural imbalance is a loss of the body’s ability to absorb force into the tissues that are most capable of handling these demands – mostly the muscles. Instead, forces are translated into tissues like joint capsules, ligaments, tendons, fascia, bone and cartilage (to name a few). This can often lead to injury or dysfunction.

Lindsey Valenzuela, CrossFit Games Competitor, on her experience with chiropractic care:

Let me put this into a more practical scenario.

The anterior-cruciate ligament (ACL) in the knee is one of the most commonly damaged ligaments in sports. The cause of the ligament tear is the body’s inability to properly absorb the force placed upon that knee joint in that moment of athletic demand. I can hear someone out there saying “if your knee is hit in a certain way, there’s nothing you can do about it!” True. However, the majority of ACL tears are non-contact. The foot is often planted and the athlete turns and “POP”. The ligament is torn, but they were never touched. If the nervous system were in balance and coordinating signals properly, the forces would be absorbed into the appropriate tissues and the injury would likely be avoided. This scenario is true for extreme examples as well as everyday sprains and strains. Think about the last time you were doing box jumps and your ankle gave out (or felt like it might) in the landing phase. You might chalk that up to fatigue or a shift in weight or even loss of equilibrium. But using the concept of force absorption described here, maybe the problem is more accurately described as a loss of balance in the nervous system.

Now, what if you are suffering from unmet expectations as opposed to injury?

Dr. Scott Mills adjusting a patient.

This could be a plateau in strength or stamina or even another physical goal that you are having trouble achieving. Imagine you build a house with the best material and the best contractor following the best building methods known to man. Now imagine you hire cousin Joey to do the electrical. He is family and he needs work. Whatever. Just play along. You move in and a few months later the circuit breakers are constantly tripping and the garbage disposal turns on when you flip the switch for the light in the basement. This is your unbalanced nervous system. The wiring is all there but the signals are not being properly integrated. You’re doing everything right on the diet and exercise side of things, but the neural impulses controlling and coordinating everything are not quite right. There is a reason that CrossFit athletes like Lindsey Valenzueala get adjusted and it isn’t just for non-complicated low back pain or muscle work. It’s because they know that when their nervous systems are in balance, their bodies function better.

The really encouraging part of all of this is that it is very correctable.

You’re making so many good decisions for your body. If you’re struggling, have a chiropractor check your nervous system for any imbalances. It could be just what you’re looking for!

With the proper assessment and adjustments, nervous system balance and force absorption can be restored and injuries are healed. Plateaus are destroyed. PRs are made. Smiles abound.

Lindsey Valenzuela is under the care of Dr. Lindsey Matthews. You can find Dr. Matthews in Beverly Hills, CA or online.

Find Lindsey Valenzuela on Facebook.

Find Dr. Scott Mills at his office’s website, on Facebook, or on Twitter.

And now, for the giveaway!
We’re offering up a $200 Tropical Traditions Gift Certificate to one lucky blog commenter!

Tropical Traditions is a leading online retailer of amazing coconut oil (my favorite is their green label), coconut products, grass-fed meats, and other organic groceries like olives, maple syrup, vinegars, and spices!

To enter, do both of the following:

Like Livewell Chiropractic on Facebook.
Comment on this blog post below telling us that you’ve completed step 1 AND tell us how you take care of your body’s recovery and performance outside of your workout and nutrition. 

This contest is open to US Residents only and will end on Monday, January 21, 2013 at 5pm Eastern.

Easy Recipe: Dairy Free Chocolate Mousse

Note: I’ve updated this recipe since its original publication back in 2010 when I was first experimenting with a dairy-free way of eating – enjoy! 

Whoa, it’s been AGES since I even thought about making pudding.

Not only have I not made pudding in ages, but I don’t think I even considered the idea of making it from something other than milk. Well, I got turned around when I saw a recipe recently for an apparently vegan chocolate pudding. Yes, vegan. I’m not vegan, we all know this by now. In fact, I wonder if sprinkling some crispy pastured bacon bits on top of this would be good… hmm. Okay, I’ll come back to earth.

I think this recipe is going to help me stay on my dairy free test over this next month. I’ve been on and off of different elimination diets over the years and I’m testing dairy again. Amen for avocado. Amen.

Wondering why I think avocados are so great? Here’s the lowdown on this creamy fruit:

1 avocado that yields about 130g of fruit contains 227 calories, a whopping 9g of fiber and 3g of protein. Most people are concerned about the fat content in an avocado, but have no fear, this is a HEALTHY fat. And it comes packed with fiber, so enjoy this treat from nature.
In that same 130g serving, avocados are high in:

vitamin C - 20% of your RDA

vitamin K - 36% of your RDA

folate – 30% of your RDA

potassium – 20% of your RDA

source: nutritiondata.com
The healthy fats in an avocado (including oleic acid) aid in the absorption of carotenoids and lycopene. These are nutrients found in fresh foods like carrots and tomatoes. Adding avocado to recipes that include other vegetables can help your body to absorb the nutrients. Yum!According to

Adding avocado to salsa increased lycopene and beta-carotene absorption 4.4 and 2.6 times higher, respectively, than the average amount of these nutrients absorbed from avocado-free salsa. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body’s ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.

sources: and nutritiondata.com

dairy-free chocolate mousse (or pudding, if you prefer)

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

PREP TIME: 10 minutes

COOKING TIME: n/a

YIELD: 2 servings

NUTRITION INFO: Click here.

ingredients:


2 ripe avocados
1 ripe banana (green-tipped/under ripe if on the 21DSD)
1/4 cup unsweetened cacao powder
2-4 tablespoons coconut milk
1-4 tablespoons maple syrup or softened honey* (optional to taste and may not be necessary if the banana is sweet enough – * do not use this if making this recipe on the 21DSD)
1/2 teaspoon pure vanilla extract
Pinch of cinnamon
Pinch of sea salt
1 tablespoon cacao nibs, for garnish


preparation:

Scoop out the flesh of the avocados into a small food processor, or mash them by hand.
Add the cacao powder, coconut milk, ripe banana, maple syrup, vanilla extract, cinnamon, and sea salt, and process until creamy, whipped, and well blended. You may whisk the ingredients together as well, if necessary.
Serve in individual dishes or bowls. Garnish with with cacao nibs (pictured), toasted hazelnuts, or coconut.

Try this out and let me know what your favorite way to make it is!

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

For more The 21-Day Sugar Detox friendly recipes, check out The Food Lovers Kitchen, Chowstalker, and The Foodee.

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.

A Biochem Snapshot: 5 Facts That Keep Me Paleo

Quick reminder for those of you reading this post on or before January 14, 2013 – The Toadally Primal Wellness Bundles of 33 eBooks for just $39 (a $479 value) ends at 11:59pm on 1/14/13 – don’t miss out! Get the details here.

Hey folks! Remember Courtney who you met not long ago? Well, here’s a great post from her – enjoy! – Diane

Being in grad school sometimes has its perks.

Beyond the chronically stressed, sleep-deprived state we regularly experience, there are moments of fulfillment and satisfaction. This past semester I participated in an advanced biochemistry class, which focused on macronutrient metabolism. Although at times it felt like this class could be the end of my sanity, the science I learned has really solidified my belief in ‘eating like our ancestors’. I’ve included the corresponding slides to show that I didn’t pull this stuff out of thin air (and maybe improve my street cred!).

Here are the Top 5 pearls of wisdom I learned about metabolism.
Hold on tight, it’s a little nerdy.
1. Consuming carbohydrate, especially in excess, can potentially increase the production of fat.

Enzymes related to Carb intake

When we consume carbohydrate, whether they are simple or complex, our insulin levels increase significantly. When insulin rises, enzymes are activated that help build fat molecules for storage in our adipose (fat) tissue. From an evolutionary perspective, it’s a protective mechanism to help us store energy after a “feast” which was often followed be “famine”. After a prolonged diet high in carbohydrate, these enzymes that help synthesize fat (in the form of triglycerides) will actually increase in quantity and therefore function. Without insulin, fat cannot be as easily produced in our fat cells for storage. This contradicts the idea of low-fat diets for fat loss.

Conclusion: Even if you don’t feed your body dietary fat, it will still make body fat it on its own.

Take home message: Be wary of refined/added sugars in food. Maintain a quality, optimal carbohydrate range depending on your activity level to keep your metabolism functioning efficiently, prevent unwanted weight gain, and enhance efforts to actually lose weight (if that’s your goal). The ideal range for grams of carbohydrate per day is generally less than 150 grams/day (See Mark Sisson’s work for more details. Note also that the USDA recommends approximately 300g/carbohydrates per day.), but certainly a lot more or a lot fewer would be required based on your metabolic state and activity levels. Consume whole food sources of carbohydrate such as potatoes and yuca, and refrain from excess or refined sugars to reach optimal health.

Still skeptical? Check out Mark Sisson’s post on the primal carbohydrate continuum. This idea is supported by several studies, including one from the Journal of Clinical Medicine and a more recent one published in Obesity: A Research Journal. 

2. Consuming fat increases the use of fat for energy.

This sounds like a broad statement, but stick with me here. If you adopt a higher fat diet over an extended period of time (i.e., days/weeks) your body will appropriately respond by increasing the utilization of fat for energy production. Scientifically speaking, the number of enzymes that are involved in the process of fat oxidation (energy production) will be increased over time. Pretty sweet, right? This opposes the widespread misconception that eating fat will cause you to gain bodily fat. This idea supports the paleo/primal recommendation to get adequate quality fat sources in our diet, including (but not limited to) those from well-raised animal products, egg yolks, coconut oil, extra virgin olive oil, avocado, and some raw nuts and seeds. Doing so will benefit our overall metabolism, ensure intake of fat-soluble vitamins, as well as aid in satiety.

Fat oxidation regulation

Conclusion: Our bodies are able to use fat for energy more efficiently when we eat more of it.

Take home message: Consume quality sources of fats on a daily basis. A significant amount of various fats in your diet, in combination with lower carbohydrate intake, can improve body composition by promoting the use of fat as an energy source. This will lessen reliance on sugar for energy, making your body more efficient at burning fat.

Still skeptical? Check out Mark Sisson’s Definitive Guide to the Primal Eating Plan. Here’s a study from the Journal of Applied Physiology addressing this topic.

3. Saturated fats have not been “solidly” linked to an increase risk for heart disease.

It appears that stearate (stearic acid), found in nice juicy steaks, has not been definitively shown to increase cardiovascular disease, as previously thought. Now we can all rest a little easier and enjoy those grass-fed steak dinners even more. (Did I mention chocolate and butter also contain stearic acid? Twist my arm.) There are some promising studies that discuss this exact topic; if you want to read more for yourself, references are provided at the end for your personal enjoyment.

The evidence says?

Conclusion: You can have your steak and eat it too.

Take home message: Enjoy some (grass-fed) red meat on a consistent basis; a steak, burger, meatballs, or something more creative – whatever floats your boat. Avoiding these quality meats for fear of ultimately giving yourself a heart attack is unnecessary, not to mention it will deprive you of amazing benefits and… deliciousness. Consume quality saturated fats found in nourishing animal products.

Still skeptical? Check out this study entitled, Saturated Fats and the Risk of Heart Disease. Here’s a review from the Lipids Journal, looking at evidence from similar studies focusing on saturated fat intake.

4. Plant sterols probably do more harm than good.

This point deals with mechanisms of cholesterol absorption. You may be familiar with the notion of replacing animal products with plant products in an effort to lower one’s cholesterol – the following illustrates just that.

Illustration of Cholesterol Transportation.

When we consume cholesterol and/or plant sterols in our food, they “compete” with each for absorption into our bodies. Specifically, when these compounds reach the cells in the lining of our gut, the cholesterol and plant sterols use the same cholesterol transporter, thus less cholesterol gets “in”. The plant sterols are (more or less) pumped back out by these transporters, and therefore cannot be substituted for cholesterol.

Therefore, consuming plant sterols does in fact play a role in lowering your serum cholesterol.

However, cholesterol is an extremely important component in our bodies. It is essential for the structure of membranes, production of steroid hormones, as well as bile/bile acids for digestion. The idea that cholesterol is directly responsible for elevated serum levels (and consequently heart disease) is becoming more and more debated. Don’t believe me? Here’s a thorough dissertation of this exact topic.

If you’re itching for more information, check out Chris Masterjohn’s material at http://www.cholesterol-and-health.com/index.html .

Conclusion: Eating higher amounts of plant sterols will impair proper cholesterol absorption.

Take home message: Embrace cholesterol! Ideal sources include (pastured/grass-fed/local) eggs, butter, and organ meats. Cholesterol is a crucial molecule we need for normal function in our bodies. As shown above, elevated blood lipids are more associated with excess carbohydrate intake. And as far as plant sterols go, they’re basically unnecessary, and are typically sources such as highly processed vegetable oils including soybean, canola, etc. Chuck ‘em out.

Still skeptical? Check out  Chris Masterjohn’s  work on why we need cholesterol so dearly. Cardiovascular Research from the European Society of Cardiology has published this recent study, questioning the use of plant sterols/stanols in the diet. Dr. Peter Attia also gives us a fantastic review of the complexities of cholesterol metabolism in his multi-part series The Straight Dope on Cholesterol

5. Omega-6/Omega-3 Polyunsaturated fats really matter in terms of inflammation.

Inflammation was only briefly discussed in this course, but I felt it was worth noting due to increased public interest. Similar to sterols and cholesterol, omega-6s and omega-3s compete with each other in the body, but the mechanism this time is different. Omega-6s are incorporated into the structure of other fats, such as phospholipids. When we experience inflammation, those omega-6 fatty acids are broken (cleaved) off, and are used in producing pro-inflammatory compounds. These compounds contribute to things like clotting, redness, and swelling, and are thought to play a role in many chronic diseases.

Where fatty acids are cleaved

The opposing role of omega-3’s here is crucial. Omega-3 fatty acids can replace the omega-6 at the same position of the phospholipid. When this fatty acid is cleaved off in response to inflammation, its effects are weaker, and shift more to an anti-clotting state.

Obviously, this is not implying that omega-6s should be avoided at all costs. To an extent, we need inflammation for immune responses as well as healing. However, the problem, especially in today’s society, is in the ratio  of omega-6 to omega-3 that most people are consuming.

Conclusion: Omega-6 and Omega-3 PUFAs should be in a balanced ratio to prevent negative effects of excess inflammation in the body and overall intake of PUFAs should be low relative to overall dietary fatty acid intake.

Take home message: Focus on eating omega-3 rich foods such as wild salmon, sardines, and mackerel to balance your overall ratio. This will markedly improve your body’s response to inflammation and prevent a chronically inflamed or overreactive state. Keep in mind that omega-3 sources from animal products are far more bioavailable (usable by the body) than plant sources.

Still skeptical? Check out this article  from the Center for Genetics, Nutrition and Health which addresses the importance of the ratio. Also, The Arizona Center for Advanced Medicine  has great information regarding the relationship nutrition and inflammation.

To quickly sum it all up:

Avoid refined foods, added sugars, and excess carbohydrate beyond what your body needs.
Consume adequate amounts of  high quality fats.
Select well-raised meats that aren’t devoid of their natural fats.
Choose foods with naturally occurring cholesterol via quality animal products.
Avoid excessive intake of inflammatory foods such as omega-6 polyunsaturated fats.

With nutrition recommendations coming from every direction these days, it is critical for us to understand the why and the how of what we eat. Scientific knowledge should be the foundation for nutrition recommendations, but sadly that is often not the case.

Thankfully, there is valid, clear-cut science behind the Paleo philosophy. This lifestyle has only been further reinforced by the unbiased information provided to me in an academic environment. The more I learn, the more I am convinced that Paleo is right for me.

Sources:

Human fatty acid synthesis is stimulated by a eucaloric low fat, high carbohydrate diet.

Effect of Carbohydrate Overfeeding on Whole Body and Adipose Tissue Metabolism in Humans

Chronic AMP-activated protein kinase activation and a high-fat diet have an additive effect on mitochondria in rat skeletal muscle

Saturated Fat and Cardiometabolic Risk Factors, Coronary Heart Disease, Stroke, and Diabetes: a Fresh Look at the Evidence

Phytosterols and phytostanols: is it time to rethink that supplemented margarine?

The importance of the ratio of omega-6/omega-3 essential fatty acids.

Podcast Episode #69: Talking nutrient synergy with Dr. Chris Masterjohn!

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

Episode #69: Talking nutrient synergy with Dr. Chris Masterjohn!
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.

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

9am-5pm at O-Side CrossFit

Click here to register.

Sunday, March 9, 2013 | Washington, DC

9am-5pm at CrossFit Metro Center

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: What do we mean by nutrient synergy?

Topics:

Meal construction before (vegan/vegetarian) and after (WAPF/Paleo)

Vitamin B12 & how it works with other nutrients, benefits of eating all parts of an animal

Liver, sacred foods, vitamin A toxicity & nutrient synergy

Vitamin D toxicity & modern life: should we be worried?

Fermented Cod Liver Oil vs. Fish Oil

Enhancing immunity during flu season

LINKS:

Chris’s website: Cholesterol and Health

Chris’s blog: The Daily Lipid

Chris’s Special Reports:

Cholesterol-And-Health.Com Special Reports will feature in-depth coverage of the following critical concepts:

The requirement for essential fatty acids is at least eight times lower than you’ve been told, and even modest excesses can be harmful.
Crucifers — friend or foe?
Your most potent weapon against heart disease may be a long-ignored and thoroughly misunderstood vitamin found in the foods in which you would least expect it!
Iron — oxidant or antioxidant?
Myths and truths about nutrient density and the critical importance of animal foods.
The truth about beta-carotene as a source of vitamin A: the nefarious effects in ferrets of dangerous beta-carotene supplements, the virtues of virgin palm oil, and the low-down on liver.

Click here to support Chris’s work and to order his Special Reports!

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

Huge Primal Wellness eBook Bundle – a limited time offer

It looks like my buddy Todd (aka: Primal Toad) is at it again! This guy is always on a quest to find new ways to bring great, relevant, and useful Paleo & Primal health information to you. This time, it’s a huge bundle of eBooks – created by some of the most prominent names in the community – all together for a special low price for just one week (until January 14, 2013)!

Todd has created what’s being called the Toadally Primal Wellness Bundle of eBooks.

33 ebooks with a total value of $479
Sale price of only $39 – 92% savings of the total value!
Includes automatic entry into an epic giveaway with a total value of $1122


What’s included in the Toadally Primal Wellness Bundle of eBooks?

1. Paleo, real food, grain free & coconut oil cookbooks

I Love Real Food Cookbook ($12) by Svenja Trierscheid @ Paleo-Foodporn.Blogspot.de
Beyond Grain & Dairy Cookbook ($17) by Starlene Stewart @ GapsDietJourney.com
Grain Free Meal Plan Cookbook ($18) by Cara Faus @ HealthHomeHappy.com
Well Fed Cookbook ($15) by Melissa Joulwan @ TheClothesMakeTheGirl.com
Cooking with Coconut Oil ($20) by Jennifer @ HybridRastaMama.com
Paleo Crock Pot Cookbook ($10) by Abel & George Bryant @ CivilizedCavemanCooking.com

2. Lacto-Fermentation, pantry overhaul & freezer guide

Restocking the Pantry ($10) by Kresha Faber @ NourishingJoy.com
Lacto-Fermentation ($20) by Wardee Harmon @ Gnowfglins.com
Freezer Cooking Guide for Grain Free Meal Plans ($18) by Cara Faus @ HealthHomeHappy.com

3. Indulge in treats without feeling guilty

Indulge: 70 Grain Free Recipes ($25) by Carol Lovett @ DitchTheWheat.com
Toadally Primal Smoothies ($10) by Todd Dosenberry @ PrimalToad.com
Paleo Ice Cream ($10) by Ben Hirshberg @ BenHirshberg.com

4. Give birth, nourish your newborn, then educate him/her on real food

Real Food Nutrition for Kids ($20) by Kristen Michaelis @ FoodRenegade.com
My Buttered Life Baby Edition ($5) by Renee Harris @HardLotion.com
Nourished Baby ($19) by Heather Dessinger @ MommyPotamus.com
Unbound Birth ($5) by Jenny Yarbrough @ UnboundBirth.com


5. Heal PCOS & boost metabolism

PCOS Unlocked: The Manual ($24 – a portion of the regularly $47 program) by Stefani Ruper @ PaleoForWomen.com
Eat for Heat ($10) by Matt Stone @ 180DegreeHealth.com


6. Simplify, live exuberantly, camp w/ your family & play music

3-2-1 Stop: Stop Running and Start Living ($5) by Lorilee Lippincott @ 321-Stop.com
Family Camping Handbook ($7) by Katie Kimball @ KitchenStewardship.com
The Musical Brain ($3) by Abel James Bascom @ FatBurningMan.com
Exuberant Animal ($10) by Frank Forencich @ ExuberantAnimal.com


7. Paleo time: travel, myths, cleanse, start anew or go wild

30 Day Intro to Paleo ($15) by Bill & Hayley @ Beta.Primal-Palate.com
The Wild Diet ($17) by Abel James Bascom @ FatBurningMan.com
12 Paleo Diet Myths ($10) by Matt Stone @ 180DegreeHealth.com
21-Day Paleo Cleanse ($24) by Neely Quinn @ PaleoPlan.com
21 Myths About the Paleo Diet… Debunked! ($19) by Aglaee Jacob @ Eat-Real-Food-PaleoDietitian.com
Eating Out and Traveling on the Paleo Diet ($15) by Aglaee Jacob @ Eat-Real-Food-PaleoDietitian.com


8. Take care of your skin homemade style & heal acne

Ultimate Secrets to Acne Freedom ($29) by Tracy McCullough @ TheLoveVitamin.com
Cure Your Skin Compulsions ($29) by Tracy McCullough @ TheLoveVitamin.com
Guide to Homemade Skincare ($19) by Roxanne King @ TheHolisticMama.com
My Buttered Life Gift Giving Edition ($5) by Renee Harris @HardLotion.com
My Buttered Life Summer Edition ($5) by Renee Harris @HardLotion.com





Important things to know about this special offer:

The sale ends on Monday, January 14 at 11:59 PM EST.


Click on the links to the ebooks to learn more about them.

Yes, you can view the PDF books on multiple types of devices including iPad, Nook, and Kindle.


Paleo Crock Pot Cookbook is linked to Caveman Feast. Please understand that the PDF you will receive includes 31 crock pot recipes.


PCOS Unlocked: The Manual you will be receiving is 52 pages worth; not the entire guide. Why? The entire guide  has a specifically unique value and thus $47 selling price. A significant discount code to purchase the rest of the guide is inside.


The giveaway ends at the exact same time of the sale. I will announce the winners on the giveaway page and email them too. Please go to PrimalToad.com/Giveaway2013 to learn more about the prizes.


Due to the unique nature of this sale, no refunds will be offered. With the bundle containing 33 ebooks at a cost of 92% of their normal price point, everyone is bound to find immense value well worth $39.

Balanced Bites Workshops 2013: Los Angeles & San Diego, CA

Update! Last chance to register for the early bird pricing on Los Angeles & San Diego!

More Winter & Spring 2013 dates are coming soon, so stay tuned to the Balanced Bites podcast, newsletters, Facebook, and Twitter, and follow the right-hand sidebar of the site for the latest information. Our early 2013 openings are limited at this point but we are still accepting requests, so please contact us if you would like to host an event.

Liz Wolfe, Nutritional Therapy Practitioner and author of the hilarious blog Cave Girl Eats (and the upcoming book Modern Cave Girl) and I teach the workshops together – so you get double the fun!

All events are open to the public, you don’t need to be a member of the hosting gym to attend.

Saturday, January 19, 2013 | Los Angeles, CA

9am-5pm at DogTown CrossFit (PDF)

Open to the public.

Click here to register.

Sunday, January 20, 2013 | San Diego, CA

9am-5pm at CrossFit Elysium (PDF)

Open to the public.

Click here to register.

Click here to read more details about the workshops.

Click here to read testimonials about Balanced Bites workshops.

Hope to see you soon!

Podcast Episode #68: Back to Basics – gut healing, leanness, calcium & Paleo

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

Episode #68: Back to Basics – gut healing, leanness, calcium & Paleo

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.

Sunday, March 9, 2013 | Washington, DC

9am-5pm at CrossFit Metro Center

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: Paleo Bascis [7:00]

Topics:

1. What is leaky gut and how do you heal from it? [11:05]

2. Calorie intake, water weight or stress relief? How did I gain 4 lbs in one week? [24:00]

3. Want to do it all, how do I lean out while training hard? [33:07]

4. How do I get calcium on a Paleo Diet? [ 43:46]

LINKS:

Nutrition in 100 Words

Where will I get Calcium?

How will I get calcium on a Paleo diet?

Is Your Gut Leaky?

Click here to download this episode as an MP3.

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

1. What is leaky gut and how do you heal from it?

Michelle says,

My question is about leaky gut. I have never heard of this before listening to your podcast. I know a lot of vitamins and minerals are absorbed through the intestines, and my body doesn’t seem to want to absorb anything. Could I have this? My goal is to let my body heal so I can decrease the supplements I take.

Notes: Is Your Gut Leaky?

2. Calorie intake, water weight or stress relief? How did I gain 4 lbs in one week?

Marie says,

Hello, ladies! Thank you so much about your wonderful and informative show!

I am a grad student of immunology, and was previously in a very stressful lab. I’ve always been an anxious person, and the added stress from the environment of perfection eventually led me to IBD, during which time I adopted a mostly-FODMAPS diet (which I believe means a FODMAP-Free diet) +probiotic with much success. I also have displayed for a long time many symptoms of adrenal fatigue.

Anyway, I finally and abruptly moved to a new lab and 90% of the horrible stress immediately lifted, and I promptly gained about 4 pounds within the first two weeks (and that’s the difference for the AVERAGE, since my weight fluctuates daily). The only changes in diet and lifestyle were that I was exercising slightly harder since I had more energy and eating less sugar and more vegetables, since I do not now need constant sugar to get me through the day! Considering that 4 pounds is roughly 14000 calories, how is it even possible to gain 4 pounds in two weeks? If it’s extra water retention, is there a hormone that could have corrected itself and caused immediate weight gain? I’m not concerned because I’m very lean and could use a couple extra pounds, I’m just curious whether you have any insight on possible mechanisms. Even if you don’t answer the question, thanks for taking the time to read this far!

3. Want to do it all, how do I lean out while training hard?

Katelyn says,

Hey, Liz and Diane! Love your podcast. Listen to it all day long while I cook, do dishes, and run around my apartment. My question is: How can I lean out while fueling a competitive CrossFit training program?

I typically eat bacon and eggs for breakfast (2-3 slices bacon, 3 eggs or 2 eggs + 1 oz. organic cheese) with black coffee (organic, fair trade, home brewed). I drink anywhere from 1-4 cups of coffee a day, depending on how much sleep I’ve had, how many workouts I plan on doing, and how ADD I’m feeling. Lunch and dinner are typically some kind of vegetable, either steamed or raw, sometimes with a pat of butter/extra virgin coconut oil or a drizzle of olive oil; often some other kind of fat if I feel the need. I often feel (when I eat) that I am full, but not satisfied. This gets better with increased fat intake, but I often worry that I’m not getting enough protein.

I do use butter and cheese (organic, pastured) daily, as I’m convinced it makes me feel like superwoman, and I’m hoping will help lean me out. I’ve upped my bacon intake, and consume anywhere from 1-2 lbs. per week. I’m focusing more on saturated fats, and have nearly cut out all nuts and seeds (for possibility of almond allergy, as well as acne/omega-6 and digestion issues).

Carbohydrates are typically only consumed within the time surrounding my workouts, which can be either once (one long workout) or twice (two shorter workouts – one strength, one metcon) a day. I follow CrossFit Invictus’ competition programming, and am seeing good results. These workouts usually feel good. I take two rest days per week, as prescribed, usually making one of them a more “active rest” day, and the other a “sit around on my booty and don’t do anything else” kind of day.

I typically sleep about 9 hours (on average) per night. I’m a student, so on days I’m loaded with work, I might get as little as 5 hours of sleep, and then end up sleeping over 12-13 hours other nights in order to catch up. Usually, when I get the shorter end (5-7 hours) of sleep, I can feel myself getting immunosuppressed and on the way to being sick. If I have two nights of little sleep, I do get sick (cold symptoms; post-nasal drip, headache, slight fever, achey body, fatigue, poor appetite).

I take Dr. Sears Zone omega-3 supplement (by recommendation of my Dad, a preventative cardiologist at the University of Rochester), and have been for upwards of 5-6 years. The bottle recommends 4 capsules per day, but I often take 6-8, due to the intensity of my workouts and fatigue on my muscles, joints, etc. I also (on occasion) take Vitamin D supplements. I’ve lived in Upstate NY for 12 years, and get pretty bad seasonal depression if I don’t. I used to go to a tanning bed for 12-ish minutes once or twice a week, but my health-nutty friends freaked the ish out of me by convincing me I was going to get skin cancer. Thinking I’m going to start doing that again (staying in the bed until I’m just pink), because it made me a happy girl.

Chocolate chips/paleo cookies 1-5x/week, some form of alcohol 0-4x/week, one to two “cheat meals”/week (typically involving pizza, chips and dip, “naughty” desserts, and restaurant sweet potato fries)

am currently at 20% body fat (according to one of my trainers, who used calipers — which I am aware can often be inaccurate by up to 12% in either direction) and want to get down to 12-15% body fat. Not just for aesthetics (which are nice), but also for speed in movement. I am 5’2″ and 124 pounds. Since starting CrossFit, I have gained 6-10 lbs (which I am told must be muscle). I train to be competitive, and I feel like my body fat is STUCK (I often question whether this could be due to adrenal fatigue/burnout).

I’ve spent a lot of time in my day, reading about each and every way of approaching diet (a few years back I even went on a vegan stint for about 1.5-2 years, during which I lost all of my muscle and had to essentially rebuild from the ground up once one of my best friends convinced me to try the Weston A Price approach back in the summer of 2011). I tried little-to-no-carb for a few weeks at the end of summer (only carbs from vegetables), which worked great, but I was unable to continue that when I started to lose strength and energy. Now, I understand that carbohydrates are important in limited doses, but tend to notice that if I get too carb happy for a few days (typically around hard workouts or competitions), I feel crappy afterwards and go on another vegetable-carb-only stint.

Anyway! I would love to hear your input. I gave you an awful lot of info so feel free to edit out some tidbits. Thank you so much for taking the time to read my question, and I can only hope by asking this, that other athletes can benefit too!

Endless x’s and o’s, Katelyn

 4. How do I get calcium on a Paleo Diet?

Courtney says,

Is it true that diets – or should i say lifestyles – high in animal protein can leach calcium from our bones? Not getting enough calcium has been one of my biggest concerns throughout my transition from eating grains (and ‘crap’) to paleo. Although, there are still many ways to boost calcium intake without drinking milk – i.e. Greens, Bone broth, etc. – how much do we need to consume to make sure we are getting enough?

My typical daily food regimen consists of: eggs and sometimes a protein shake for breakfast, applegate lunch meat/fruit or left over meat from last night’s dinner for lunch, and meat/vegetable for dinner. Unfortunately, I have not coordinate exercising into my daily routine. I’d say it’s been about 5 months since I had a consistent workout routine. However, working a second job that requires lifting boxes and moving around, does give me a bit of a workout. I take supplements occasionally – Magnesium, zinc, calcium, and Vitamin D can all be found in my home. I do not take them on a regular basis. Lastly, I get about 7-8 hours of sleep each night, and I am on a very good routine throughout the week and weekend. I would consider myself “mostly Paleo”. I usually sneak a bagel/cream cheese about once a week or once every two weeks. I find myself at a local Panera if I’ve ran out of egg making time in the morning (bad excuse, i know). Also, I definitely treat myself to a Starbucks latte and/or dessert at least once or twice a week. Not perfect, but I’ve come a long way in the past 8 months.

Click here to submit questions.

Cheers!

Diane & Liz

The biggest 21-Day Sugar Detox begins on January 1, 2013!

Hey everyone!

I wanted to remind you all that the next 21-Day Sugar Detox group is kicking off with the New Year on Tuesday, January 1, 2013! If you’ve been on the fence and considering jumping on-board, check it out and get started with the group. Or, grab your guides and read through them to get prepared to begin whenever you are ready – or with the next group in February.

Ask and you shall receive
The 21-Day Sugar Detox guides have been updated!

All of the three main 21DSD guides have been given not only an aesthetic makeover (woot!), but the content has been freshened up and expanded. I’ve added and updated the recipes, added links to additional content that I think you’ll find useful and added links to some more specialty product links have been added for those looking to buy online.

We are also going to be providing extra information and support via the blog on The 21-Day Sugar Detox website!

The 21-Day Sugar Detox is still just $21 for the 21-day program!

And… there’s new bonus content all included for FREE!

Now, along with your updated 21DSD program, supplements, and FAQs guides, you will get:

Toadally Primal Smoothies – The 21DSD edition, featuring smoothies that include only 21DSD-friendly ingredients

and…

The 21-Day Sugar Detox Workout Guide, created by Charissa Talbot – lead 21DSD moderator and former bootcamp leader and personal trainer.

But wait, there’s more!

(read in your best infomercial host-voice)

There are now 21 days of email support for your 21-Day Sugar Detox… FREE!

Note: You will need to sign yourself up and select your own start-date.

The emails are completely free and you can also forward them to friends or share them with anyone interested in the program. You don’t need to own the program to access these emails, but you won’t be able to access the program from them – that part does require that you purchase and download the guides!

Click here to sign up for 21 days of The 21-Day Sugar Detox email support – beginning whenever you are ready for your 21 days.

Already purchased The 21-Day Sugar Detox program? We’ve got you covered!

You can access your downloads page where all of the new and updated content is held, simply by following the tips on this page or by retrieving the link you used in your receipt email. Your original purchase is all you need to access these updates!

Don’t forget: There are now THREE recipe websites with dedicated categories set aside to helping you success while on The 21-Day Sugar Detox! Check them out for free, 21DSD-friendly recipes!

Since it’s inception in April of 2009, The 21-Day Sugar Detox, has helped thousands of people bust their sugar and carb cravings, increase energy, improve sleep quality and lose weight. The program is designed in three Levels, introducing Level 1 participants to a life without refined foods, but not excluding all grain, legume and dairy products. Level 2 goes on to exclude grain and legume products while Level 3 is a strict Paleo diet with additional modifications specific to The 21-Day Sugar Detox‘s goals for participants in breaking their sugar and carb addictions.

What does it mean when recipes are “21DSD-friendly”?

Recipes that are acceptable for Levels 1, 2 and 3 of The 21-Day Sugar Detox are featured on these websites in separate categories to help you find them easily.

All 21DSD-friendly recipes will contain real whole foods and exclude most starches and all forms of sugar and sweeteners. Athletes and pregnant or nursing mothers should see the special modifications in the manual to guide their detox processes as they vary slightly from the standard approach.

All 21DSD-friendly recipes featured on external websites and not included in the guides themselves are reviewed by the Balanced Bites/21DSD team on a regular basis, so you can be sure your  choices are in line with the 21DSD program.

Join the 21 Day Sugar Detox community on Facebook and follow on Twitter and Pinterest to get answers to questions, get support, and find more recipes!

Here are some of the things people are saying about their experiences with The 21-Day Sugar Detox:

“I’ve suffered from sugar addiction my entire life and have only felt free of it during and after The 21-Day Sugar Detox. My mood is more stable than ever, my skin clearer, my sleep better, and my cravings are gone. My winter eczema disappeared just one week into the detox! I have a deeper understanding of my relationship with sugar now and how it’s always controlled me. I love when my friends, family, and clients reveal their own 21-Day Sugar Detox results. The healing that takes place is astonishing.”

- Kendall Kendrick of Primal Balance

“I loved the 21 DSD. It showed me how dependent my body actually was on sugar and also got me back on track with a more paleo based diet. It was a great reset with my body and I felt great by the end of the 21 days. It brought me back to the basics of consuming mostly plants, lean proteins, and healthy fats, and not being so reliant on sugars and fruits to give me energy through the day. Diane is awesome and certainly knows her stuff!”

- Danielle Prestejohn of Clean Food Creative Fitness

“There are times when we all think that are eating perfectly for our bodies and that we are in optimal health. I personally carry this thought every day since I eat a squeaky clean Paleo diet 100% of the time, but it couldn’t be further from the truth.  We all get caught up in routines, some good and some bad which can easily knock our body’s processes out of balance. In comes Diane’s amazing 21 Day Sugar Detox. I could sit here and sell you on the incredible weight loss results you will benefit from, or the improved sleep, or better mood, or reduced food cravings – but none of those compare to knowing what it feels like to be running like a well oiled machine. I personally use Diane’s 21-Day Sugar Detox program once a quarter just to kick my body back into gear and to make sure things are running optimally – and it works every time. Honestly, the six pack isn’t bad either!”

- George Bryant of Civilized Cooking Caveman Creations

Podcast Episode #67: The Beauty-cast! Acne, dark circles, & Paleo skincare

Episode #67: The Beauty-cast! Acne, dark circles, & Paleo skincare

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.

NEW! Sunday, March 9, 2013 | Washington, DC

9am-5pm at CrossFit Metro Center

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: Liz’s New Year’s Resolution

Topics:

#1 Time to embrace a natural skin care regime? [12:20]

#2 Rosacea, inside and outside approches, what’s best? [21:30]

#3 Dark under eye circles, anything to be done? [30:48]

# 4 When all else fails, how to handle persistent acne? [38:00]

# 5 Gluten in beauty products? [49:40]

LINKS:

Primal Life Organics skincare

Click here to download this episode as an MP3.

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

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

1. Time to embrace a natural skin care regime?

Stephie Says,

Firstly, absolutely love your podcasts! Thanks for sharing your knowledge and wisdom in such an informative and entertaining way.

My question is regarding acne. I didn’t have acne much growing up but for the past 4 years, it has been pretty constant in my life. Spots appear, clear up, couple of days of good skin, new spots appear…and the cycle continues. It is not debilitating, but it definitely indicates to me that something is not quite right. I have been paleo now for about 6 months. Prior to this, I was eating pretty much in line with paleo principles but was consuming a lot of dairy and not nearly enough of the good fats. When I ditched the dairy 6 months ago, my acne cleared up radically. But I also lost weight and lost my period (have always been lean so losing weight not wanted). About 3 months ago, I decided to try the autoimmune protocol and get supplement recommendations to sort of some long standing digestive distress and try and gain weight (and get my period back). Introduced supplements included biotics beta-plus (no gall bladder), biotics hydro-zyme (digestion), and biotics cytozyme-ad (suspect some adrenal issues). I also started taking apple cider vinegar before each meal to assist with digestion. Digestion improved (still have issues from time to time—fast system!) and gained lost weight, but strangely, acne came back with a vengeance. At the same time I had also introduced ghee. I removed for a week but acne persisted so I added it back in to ensure a variety of fats.

I am at a bit of a loss with what to try next. I have had my hormones checked and have low T3, estrogen and testosterone (which I am addressing with some additional supplements–see below). I wonder if the acne has something do to with hormonal changes that that occur with healthy weight gain? Perhaps it is still some lingering gut issue and inflammation and I just need to persist with gut healing protocol? Maybe it is time to embrace a natural skin care regime. Any thoughts or recommendations that you ladies may have would be most appreciated.

Strict paleo and autoimmune protocol. Variety of grass fed meats and wild fish (beef, chicken, salmon, hake, sardines, chicken livers), cooked vegetables (carrots, spaghetti & summer squash, celery), fats (coconut oil, ghee) and approx. 1/2 banana per day. Coconut flakes for treat. Bone booth. Approx. protein 25%, carbs 10%, fat 65. Calories adequate for weight gain (initially) and now weight maintenance.

Supplements: Primal probiotics, magnesium, iron. Biotics beta-plus, biotics hydro-zyme, biotics cytozyme-ad. More recently, biotics thyrostim, dhea (10mg) and cyctozyme-F (to support low T3 and estrogen levels).

Run 4x per week (40 mins) and “lift heavy” in gym 2x per week.

Sleep: Generally good. 7-8 hours per night. Often wake at 5am and am wide awake. Very tired in evening.

the second question for me would be….let’s map what has changed since this started. Stephie gives us a few ideas of what MIGHT have changed, and the overall lifestyle change, but often there’s something or another that ends up sticking out like a sore thumb when we really dig. I’d say, to start, Pull the banana and replace with a different starch. See what happens.

Finally, yes – it’s definitely time to embrace a natural skin care regimen. If you want to leave the mixology up to someone else, I can’t recommend the Primal Life Organics Banished line enough; I’ve also got an entire world of nutritional, digestive, and topical advice in the skin care guide that will be out at the beginning of January! If you want to sign up for an alert when that comes out, go to CaveGirlEats.com and sign up for email updates.

2. Rosacea, inside and outside approches, what’s best?

Eden says,

Hi Diane and Liz, I have a question about rosacea. I’ve experienced mild yet constant redness in my cheeks for as long as I can remember. I also flush extremely easily, which can be caused by anything from temperature to spicy foods to emotion or discomfort. Apparently this combination of symptoms is classified as subtype one rosacea. My skin is quite fair and sensitive but otherwise clear – I’ve never had issues with blemishes or acne. The only other skin ailment that I’ve experienced is occasional eczema, but this has been a non-issue since I stopped eating dairy.

I’m wondering if there is anything I could or should be doing to keep my skin healthy and potentially reverse any rosacea symptoms, for example following an autoimmune paleo protocol? Any insight on this would be greatly appreciated! Thank you both for all the wonderful work you do.

I’m 23, female, about 5’4″ and 130lbs, and I’ve been paleo for seven months now, and I’m quite strict paleo (only two “cheat meals” – even though I hate that phrase – since I started). The majority of my meals consist of eggs, ground meat (chicken, beef, camel, kangaroo, lamb) or fish (salmon, tilapia, sardines) and veggies (usually some combination of kale, broccoli, mushrooms, cauliflour, carrots, peas) with some avocado or coconut oil. I’ve been trying to keep my fruit intake under control (1-2 pieces/servings per day), only because I’ve had issues with my blood sugar in the past. I drink 2-3 cups of green tea per day, and am guilty of not quite drinking enough water (about 1 litre per day). Sleep is a priority for me, always a minimum of 7 hours, occasionally up to 9 per night. I do Crossfit style workouts 3-4 times per week and when I’m lucky, yoga once per week. I have an active job, so I get to move and walk a lot during the day. In terms of supplements, I used to take a lot of fish oil but I’ve been moving away from these after listening to your podcast. As I live in rainy Vancouver, I also take 5000IU of vitamin D per day.

We talked about rosacea in a previous podcast, it’s an inflammatory skin condition which can worsen over time, and its triggered by extremes: extreme stress, extreme heat or cold, any extreme you can think of including extremes of personality. Now, a good Paleo-style diet with an emphasis on nutrients – the fat-soluble vitamins we find in fermented cod liver oil, organ meats, butter oil, seafood; and the minerals we find in homemade bone broth, can be really powerful. Digestive healing is important, but I have to say – if the norm is some kind of heightened activity or stress, as in you’re constantly active and such, it may be hard to heal digestion to satisfaction because, in effect, you’ll be fighting a losing battle. So stress management and reduction is key – even if you don’t FEEL stressed as in you don’t feel dragged out or over-taxed, recognizing activity that puts a load on the body and mind, like an active job or a busy life, is pretty key. I actually haven’t seen a lot of improvement with clients using D supplements, that goes for other skin issues as well, but actual sun exposure during appropriate times of the year seems to be helpful. Topically, I think I said this in the last podcast, there’s the clo balm from green pastures I’ve seen good results with; there’s tamanu oil, there’s the calendula hydrosol from mountain rose herbs. Even using digestive teas topically, ones that contain licorice or marshmallow root can be helpful. And I’d actually look at subbing out green tea for a red rooibos tea, which is a great skin-care tea. I do think there are varied tweaks that need to be made depending on what each person is dealing with most prominently, and I do try to tackle that in the guide – which, I don’t know if I ever announced it, is called the Skintervention guide.

3. Dark under eye circles, anything to be done?

Nathan says,

I’ve been eating the Paleo way for around 8 months now and I generally look and feel good, however there is an issue that my lifestyle changes have not cleared up. For about 3 years now, I have had dark under eye circles that never seem to go away despite recommendations from a holistic practitioner which included various topical creams and supplements like Aller-DMG – a formulation to reduce respiratory problems and nasal congestion associated with under eye circles as well as reducing histamine levels.

It is often thought that dairy and wheat cause the dark circles, particularly in children (called “allergy shiners”, however I have eliminated all dairy (except grass-fed butter) and grains are no longer part of my typical diet. I typically eat a Green smoothie for breakfast with a banana, spinach and raspberries. For lunch it’s either bone-broth soup with pumpkin, carrot and garlic or an egg salad. Dinner is either chicken or salmon with roasted vegetables or salad. I’m now looking into FODMAPS as I’m also having some digestive issues and plan on aiding that with Aloe vera juice. I also take a soil based probiotic supplement, Vitamin D and FCLO Butter blend. (I’m pretty sure you know what that is haha!)

I get a good 8-9 hours of quality sleep, drink plenty of fluids and do light yoga-based exercise. I’m 21 years old and of a healthy weight. The only external skincare I use is a splash of water once a day. I had a food allergy test carried out by a hair sample around 1 year ago to find I was allergic to dust mite, various trees and some foods which I have now included back into my diet: Beef, Cinnamon and coconut. I also show nutrition deficiencies; Copper, vitamin C, Ellagic acid, Ligans and betaine.

4. When all else fails, how to handle persistent acne?

After going off of the Pill for multiple reasons (mainly not wanting to ingest synthetic hormones after 10+ years of doing so) my acne has worsened exponentially- it is ALL around my mouth/chin- YUCK! I’ve had acne probably for at least 10 years as well, and before going off the pill had switched to Yaz to alleviate acne specifically-which worked moderately well. Now, I’m in a constant battle with it. I know Liz and others recommend removing dairy and nuts from my diet- which I am currently trying (but haven’t previously)- but I’m 26 and need some relief now! Is this a hormone problem or a diet problem?

I’ve researched Liz’s website extensively and have tried the OCM, ACV, and other natural remedies. I really don’t want to go back to the dermatologist to get some weird topical product.

Any additional advice?

Also what do you recommend to use as spot treatment? Anything specific to reduce redness?

THANKS !I eat mostly paleo, work out 3x week and take evening primrose oil (for acne), biotin and 2 brazil nuts daily for selenium. I take the FCLO daily as well.

5. Gluten in beauty products?

Bec says,

Hi Liz and Diane, This question is concerning body care. I was just wondering how bad gluten in body products (such as shampoos and conditioners) is? Can it be absorbed into the skin or cause an immune response somehow? Thanks!

Click here to submit questions.

Cheers!

Diane & Liz

Holiday Treats Recipe Round-Up, and a Grain-Free Chocolate Eclair Recipe from The Paleo Mom

We are very excited to have Sarah Ballantyne from The Paleo Mom introduce her highly anticipated chocolate éclair recipe (at the end of this post!) and share some of her favorite holiday sweets and treats with us!

Note: Get your fill of these treats before January 1, 2013, then join the biggest group to ever complete The 21-Day Sugar Detox and have a clean slate for the New Year! – Diane

It’s that time of year! Sleigh bells, mistletoe, twinkly lights, and temptation!  But, you aren’t alone… even the most ardent of us tend to relax our sugar intake standards and make room in our lives for some holiday treats!

The temptation of all the wonderful goodies around this time of year can be overwhelming, especially for those relatively new to the paleo diet. Fortunately, there are literally hundreds of paleo adaptations that you can easily make at home. For me personally (and this is probably true for most of you as well), being able to enjoy some delicious paleo goodies makes me feel like I am still participating in all the festivities of the season, without completely derailing all of my efforts to heal my gut and reduce inflammation in my body. Yes, these recipe do tend to contain some form of unrefined sugar, so a modicum of moderation is still required—but, they are much lower in sugar than their SAD counterparts, are grain-free, legume-free, dairy-free (well, there may be some butter or heavy cream here and there), contain good fats, and have way more nutritional value than, well, everything else!

So, here is my holiday recipe round-up for anyone who needs some paleo treat inspiration for the holidays!

But first, a quick teaser of my newest (and super exciting) recipe to share with you:  paleo chocolate éclairs!  Yes, you read that right.  Éclairs were one of my childhood favorite treats. If you aren’t familiar with the éclairs, they are pastry cream-filled puff pastries topped with chocolate. Drool! The recipe is at the bottom of this post, but don’t scroll too fast! Because first are some other great recipes to try too!

Cookies for Santa

Growing up, my mom always made huge amounts of several different kinds of special cookies that we only enjoyed at Christmastime. Tins of cookies were given away to neighbors and friends as gifts, platters of cookies were brought out for company, and don’t forget leaving cookies by the fireplace for Santa! (skip the milk; Santa prefers gin).

Gingerbread Cookies from Food Lover’s Kitchen! Gingerbread men are an iconic Christmas treat. This revisited recipe from Bill Staley and Hayley Mason of Make It Paleo fame (and their new book Gather is available for pre-order now and will be out April 30th, 2013!) is the perfect addition to any holiday cookie platter. Oh, and did I mention the recipe includes vanilla buttercream frosting for decorating? The recipe includes alternative directions to turn these little gems into ginger snaps too!

Paleo Sugar Cookies from Healthy Gluten Free Life! This recipe isn’t just for basic sugar cookies, although what Christmas cookie platter would be complete without them?! Tammy Credicott of Paleo Indulgences fame is giving you some very decadent sugar cookie options! She has included a cinnamon maple frosting with which to slather your cookies, directions for a candy cane sugar cookie variation (drizzle in chocolate no less!), and just plain old chocolate dipped sugar cookies!

Honey Nut Brittle Candy from The Nerdy Farm Wife! Brittle is a traditional holiday treat and this recipe includes several variations for a healthier version of this Christmas staple. There’s a few other good brittle recipes out there to mention too, like this Autumn Brittle from Paleoaholic and this Chewy Pecan Pie Brittle from PaleOMG!

Peppermint Marshmallow Crunch Cookies from Against All Grain! Do minty flavors make you think ofsnow, and fires in the fireplace, and candy canes on the Christmas tree? Try these mint-flavored meringue cookies which look so beautiful with a little natural food coloring paint! You can also try Danielle’s variation of using them as marshmallows in her dairy-free hot cocoa recipe!

Grain Free Pizzelle Cookies from Kate’s Healthy Cupboard!  Pizzelles are just beautiful. Period. Oh, plus they are crisp deliciousness.  It is traditional to serve these plain, with jam on top, or with nutella (check out this recipe for paleo nutella from Paleo Comfort Foods!)

Holiday Hermit Cookies from The Paleo Mom! These could also be called fruitcake cookies. A fun combination of spices, dried fruits and nuts make these cookies both delicious and beautiful! Truly a treat for Santa!

Christmas Morning Treats

Are you accustomed to a special treat beside your bacon and eggs Christmas morning?  Looking for something to nibble on while you and your family open gifts?  Here are some great options!

Banana Bread from Civilized Caveman Cooking Creations! Another great make-ahead option with the benefit of the only sweetener coming from the bananas themselves! George has included three variations for you to try too—the orange-cranberry would be particularly Christmassy! Also check out George’s new e-cookbook Caveman Feast!

Monkey Bread from Paleo Parents! Cinnamon and walnut coated biscuit bites of joy from the kitchen of Matt McCarry and Stacy Toth, authors of Eat Like a Dinosaur and their new book Beyond Bacon, which is available for preorder. You can make this one the night before and then throw it into the oven while you open your stockings.  The addictive little bites will definitely keep you going for those marathon present openings.

Chocolate Waffles from PaleOMG! This has decadent breakfast written all over it from the talented Juli Bauer who will soon be coming out with her first cookbook. The advantage is yumminess, the disadvantage is you would have to cook them that morning. You could try making these ahead and heating them up in the toaster, but Juli didn’t include this idea in her directions.

Perfect Paleo Pancakes from The Paleo Mom! This pancake recipe is unlike any paleo pancake recipes you’ve seen.  They are quite literally perfect. With the benefit of no sugar ingredients, you can keep this even healthier by topping with fresh berries and whipped coconut cream!

Decadent Desserts

Tiramisu from Food Lover’s Kitchen! There’s something about light fluffy desserts that is just so perfect after a big extravagant dinner.  So, paleo tiramisu?  Yes, please!  Tiramisu is always better made ahead too, which means it’s a perfect dessert to make for Christmas because you can actually make it during the day Christmas Eve (you could even make the ladyfingers now!). This recipe does use some dairy ingredients (full-fat sour cream), so it won’t be for everyone.

English Christmas Cake from Eat Live Grow Paleo!  Looking for a brandy-soaked fruitcake devoid of grains? Yes, ideally you would have made this a couple of weeks ago and have been “feeding” the cake brandy every week leading up to Christmas. Well, you have two choices: make it now for New Year’s or save this recipe for next year. Or both. Or you could check out Eat Live Grow Paleo’s recipe for Christmas pudding instead!

Paleo Pecan Pie/Tart from Paleo Spirit! You may feel that pecan pie is more of a Thanksgiving thing. And then you would be missing out of the opportunity to enjoy this delightful dessert for Christmas! Nutty, rummy, caramely, gooey goodness.

Holiday Bundt Cake from Paleo Parents! Want a more kid friendly cake to serve for dessert? This spicedbundt cake with apple, pistachios and white chocolate is another amazing creation from the Paleo Parents (Matt and Stacy really are some of the most talented paleo cake recipe developers around, so you can count on this one being a winner).

Holiday Trifle, Paleo Style from The Paleo Mom! This is an impressively beautiful dessert, also best made ahead (and drowned in rum or cognac). If you wanted to, you could use the jelly roll component of this recipe with a whipped chocolate ganache frosting or whipped coconut honey frosting recipe to create a Bouche de Noel (a.k.a. yule log!)!

Chocolate!

Chocolate treats also go with the season. There are so many iconic holiday desserts that I thought these deserved a section all of their own

Chocolate Truffles from Nom Nom Paleo! There are tons of variations of chocolate truffles out there, but these are an authentic ganache-style truffle—which means melt-in-your-mouth intensely chocolaty goodness.  You could also make a more grown-up version of these by replacing the vanilla and even a tablespoon or two of the coconut milk with your favorite gluten-free liqueur.

Valentine’s Day Mousse from The Clothes Make The Girl! Just because Mel developed this recipe to be a romantic Valentine’s Day treat doesn’t mean you can’t enjoy this as a special holiday treat now!  Containing only two ingredients (and you’ll get a super  arm workout as an added bonus!), this mousse really does whip up light and fluffy and oh-so-dark-chocolaty!

Almond Joy Chocolate Bark by Elena’s Pantry! What is more magical than the combination of dark chocolate, coconut and almonds?!  This is a very simple and quick recipe from Elena’s Pantry that you could customize to suit your own sweet tooth (or lack thereof) by using darker chocolate.

Paleo Plantain Brownies from Preparing It Paleo!  Many paleo bakers are starting to recognize just how magical pureed green plantains are as a paleo flour substitute. These brownies are a good example! So, if you need a chocolaty square of joy this holiday season, this is the recipe to try!

Triple Chocolate Chipotle Cake Truffles from The Urban Poser (via Civilized Caveman Cooking Creations)! Chipotle-spiced chocolate cake, crumbed and mixed with chocolate ganache, turned into balls and dipped in more chocolate. I don’t really need to say anymore, do I?

Mandarin Chocolate Truffles from Against All Grain!  These candies have a soft orange chocolate truffle center covered in a hard chocolate shell. Think of something that usually comes in a fancy box from an expensive store. But, these are completely paleo and even dairy-free!

Dark Chocolate Shortbread Cookies by The Paleo Mom! Want your chocolate fix on your cookie platter? Then these are the cookies for you—with that perfect crumbly melt-in-your mouth shortbread texture, intense chocolate flavor, and not too sweet.

Okay, so I know that your mouth is watering and you want to just run off and start baking. But, remember that extra special treat I promised? The recipe for paleo chocolate éclairs?  Well, here it is!

Paleo Chocolate Éclairs By The Paleo Mom

The choux pastry is made the traditional French way of creating an egg-rich batter on the stovetop, piping onto a cookie sheet and baking immediately.  I’ll be honest up front:  this is a bit of an arm workout.  Once the puff pastry cools, you end up with hollow pockets of joy.  To make éclairs, cut them in half and fill with vanilla pastry cream (I’ve included variations for chocolate and coffee pastry cream as well) then top with melted chocolate.

When I was a kid, a French friend of my mom’s used to make homemade éclairs and filled them with whipped cream instead of pastry cream (she actually used to make the most decadent version of strawberry short cake using choux pastry too).  A delightful alternative to pastry cream is whipped heavy cream or coconut cream (sweeten or not, it’s up to you).  Another possible variation of this recipe is to pipe silver dollar sized circles of choux pastry instead and then use an injector tip on your piping bag to fill them with pastry cream or whipped heavy cream.  Voila!  Puffballs! Stack them and drizzle with chocolate for a croquembouche to wow your friends.

Yields 16-20 4”-long éclairs.

Store in an airtight container at room temperature for up to a day. For longer storage, store in the fridge.

Pastry Cream
Ingredients:

3 cups coconut cream (either use Aroy-D or use the top thick part of about 4 cans of full fat coconut milk that has been sitting in your fridge overnight)
8 egg yolks
1 cup arrowroot powder
3/4 cup honey
1½ Tbsp vanilla
Beans scraped out of 2 Madagascar vanilla bean pods

 Preparation:

Combine all ingredients in a large saucepan and whisk together.
Then put the saucepan on the stovetop and heat over medium-low heat, whisking constantly.  You want to heat until just shy of boiling point.  The pastry cream will start to steam slightly and then start to thicken.  Once it becomes thick and gooey, remove from heat (takes 7-8 minutes if you put it on a preheated element).
Pour into a bowl or measuring cup and cover the surface with wax paper to prevent a custard skin from forming.  Let cool to room temperature before piping into éclairs.

Choux Pastry
Ingredients:

½ cup palm shortening (you could substitute unsalted butter)
1 cup full fat coconut milk
1/3 cup coconut flour, sifted (measure after sifting)
1/3 cup tapioca starch
1/3 cup arrowroot powder
4 eggs + 1 egg yolk
Pinch of salt

 Preparation:

This is going to be intense, so I recommend measuring out all of your ingredients before you start.  Combine your flours and salt.  Crack your eggs and place them in separate bowls (okay you can combine your extra yolk and one egg in a bowl).  Have either a pastry bag with a wide tip ready or a large heavy duty plastic bag (like a ziplock freezer bag) and a pair of scissors handy.  Preheat oven to 425F.  Line a baking sheet with a silicone liner or parchment paper.  Actually, line two baking sheets because you’ll probably need two.
Heat coconut milk and palm shortening over medium heat until it just starts to simmer.  Remove from heat and pour in all of the flour all at once.  Stir like mad until it’s thick and fully combined.
Add the eggs ONE AT A TIME and stir like crazy with each addition (you are doing this off the heat).  Each time you add an egg, the dough will seem to separate and then as you stir, it will come together.  Wait until it comes together before adding the next egg.
At the end, you have a fairly warm, quite thick and sticky cream-colored dough.  Immediately scoop it into your pastry bag or plastic bag.  If using a plastic bag, cut off one corner so you have a hole about 1” in diameter.
Pipe 4”x1” long rectangles of dough onto your prepared baking sheet (if you’re using a pastry bag tip that isn’t 1” wide, you can pipe a really narrow U shape to get your éclair rectangle).  Don’t worry if they aren’t perfect, they will smooth out considerably as they cook.
Immediately place into the oven and bake for 18-20 minutes.  They will puff up to be about 1” high (depending on the size of your eggs) and will be light golden in color.
Remove from the oven and gently turn each one upside down.  Let them cool upside down on the baking sheet for 20 minutes (then you can move them to a cooling rack until you’re ready to deal with them).
Cut pastries in half using a sharp knife (the pastry is quite thin, so you can just trace around the circumference without cutting all the way through the whole pastry).  Pipe cooled pastry cream into the middle.
Make sure to cut and fill them relatively promptly after they have cooled.  They have a habit of getting softer if they sit too long and are then much harder to cut open cleanly (still taste great though!).

Chocolate Coating
Ingredients:

1.75 oz dark chocolate (I used 85%)
1 Tbsp palm shortening or butter

 Preparation:

Melt chocolate and shortening together on your stovetop or in your microwave.  Spread over the top of the éclairs with a spatula or the back of a spoon.
Enjoy right away or let the chocolate cool first, up to you!


Who is The Paleo Mom?

Sarah Ballantyne, Ph.D. (a.k.a. The Paleo Mom) is a scientist turned stay-at-home mom who shares recipes, explains the science behind the paleo diet and its modifications, and blogs about the challenges of raising a paleo family. Following the paleo diet has made a monumental difference to her health, including contributing to her 120-pound weight loss! This powerful nutritional approach has also cured Sarah’s Irritable Bowel Syndrome, acid reflux, migraines and anxiety issues while also greatly improving her asthma, allergies, psoriasis and an autoimmune disease called lichen planus. Sarah has successfully transitioned her originally skeptic husband and two spirited young daughters to a paleo diet and lifestyle.  She enjoys experimenting in the kitchen and sharing her successful recipes with you, including recipes for everything from one-pot dinners to paleo versions of kid staples to decadent paleo desserts. Most of all, Sarah’s passion is to share her biology, physiology and nutrition knowledge through informative posts that distill the science behind the paleo diet into approachable explanations. Because of her own experiences with autoimmune disease, she has also become the best resource on the paleo diet autoimmune protocol.

Visit Sara’s blog at www.ThePaleoMom.com, like her on Facebook, and follow her on Twitter and Pinterest.