Paleo Magazine Insider July 2015

BreakfastSalad July 2015

Grilled Cilantro For the salsa: TIME! A CHEF’S GUIDE TO MARINADES P 48 We believe thatLime Chicken the building blocksGuacamole Salsa 2 medium ripe avocados, pitted and diced for a child’s immune 4 medium Roma tomatoes, seeded and diced system start early,Serves 4 1/2 cup diced red onion or chopped scallions and that food is a 1/4 cup finely chopped cilantro big foundation of aFor the chicken: 1 medium jalapeño pepper, seeded and finely chopped person’s health. 2 TBSP fresh lime juice 4 (5–6-oz) boneless, skinless chicken breasts 1 TBSP extra virgin olive oil 3 TBSP fresh lime juice 1 garlic clove, finely grated or minced 3 TBSP finely chopped cilantro Sea salt and black pepper, to taste 2 TBSP extra virgin olive oil (plus more for grill) 1 TBSP finely grated lime zest Make the chicken: Place the chicken breasts between 2 pieces 1 tsp ground cumin 1 tsp coconut sugar G R I L Lof plastic wrap and pound to an even thickness using a rolling pin 1/2 tsp sea salt 1/4 tsp black pepper or meat mallet. Place in a large bowl. Add the lime juice, cilantro, 2 tablespoons olive oil, lime zest, cumin, coconut sugar, salt and pepper. Toss to coat the chicken with the ingredients. Cover and refrigerate for at least 30 minutes (or up to 8 hours). Heat a grill to medium-high. Remove the chicken from the marinade and discard any extra marinade. Oil the grates of the grill well. Add the chicken and grill for 5–6 minutes per side, or until a meat thermometer inserted into the thickest part registers 165ºF. Remove the chicken from the grill and let rest for 5 minutes. Combine all of the ingredients for the salsa. Serve with the chicken. Nick’s Sticks Nick was diagnosed with Hodgkin’s lymphoma at the not big enough to satisfy BeyonGrdass-Fed Beef as MedicineCancer was one of the best things that could age of 19. Not long after the family got the news, antibiotics, hormones, sug Nick’s father, a farmer, heard Sally Fallon from the about to introduce a smok have happened to Nick Wallace and his family. Weston A. Price Foundation speak at an organic organic coconut oil—he p farming conference. Armed with Fallon’s message to get it just right—as wel Push-Ups: Without it, Nick might not have become as about nutrient-dense foods, he went home, sat the “We’re just having a lot family down and told everyone that he had a pretty good idea great clean-protein, clean why cancer had overtaken his son’s body. “Throughout the the beef, you can taste th next year, we really started studying the foundation of food,” The sticks are sold on A Nick says. “We believe that the building blocks for a child’s website and at about 300 immune system start early, and that food is a big foundation of a the United States, althoug person’s health.” judging by his reviews on Nick made it through cancer treatment successfully. And his sticks’ taste, but also the gfwarimathsilstyh-,feeriedrakblniezoienwfglcetodhmgaetptaohnfeyhy,ewWaelatrhlelyaocpenroFthteaeirnmcsusoals,opnpinddop2gffra0seet0os.s1m, sT.seNethathidrecitkn,eygdtsowtstahopreete,eircrdjeiualsdtebpakTanrsheoraeewsts’slnstyaeeabshsdlipsa,tehhncheeigdaehlilaenyrnaegidlmtchoapayvonlaarletlitatlaeodn making sample beef and turkey sticks a fBewotysewarasnlaate.rT, phlaeyiHngadzian,thine sckoy”ngtroaals, tb,uwt weitrhetMD OISNS’ TA dahrreyo,fuotnoudondwoiiwtlhyh,tathoteothrreeucbfiapbmeeriulyynodtirel theoemofesodaulnatydw. sAinofntmTewinrehgaatheyrfienesHcgwiipatnmhedat,oaztgrcewaottay.ctsehnuae’rltstrtui,ogrohet sesetamSrtoeemddeatmhfeinowgryeeelsaleirkstehaelgyoc,otomm accomplish with Nick’s StTHING! $$3269TUS.2hpt.re95peenK5/rgyi-nBtrhg/oyCdEoyxrAf eNUrcSisesSdisiusebut seacsnrdiobfleitfhetoestPbyaelelse,todineMlfiovaregmraeazditniroeign&hotgnteoltivy1ionyugeraadroP/oa6rle. owww.nicks-sticks.com interested in the benefits of well-sourced packaging, started marketing it on their webIsnitet,haendHpaudt izt aonvillagfeacienoTf aagnrizcaulntuirae,inFhriasnnSubscribe at: www.paleomagonline.com/subscribe proteins and good fats, and there’s a good chance that Nick’s Sticks, a grass-fed beef and free- Amazon.com. Lo and behold, they were crieghnttaebroeudt thaerostuicnkds: movFeamrmesnctanansedrvreealas taiognoos Pineapple Carrot range turkey snack stick company he started, Every year since they started selling Nickw’seSretic,khs,egrporwothphoassed, abtseecckhoenmiyqeutetohsetahnnoedrmfsieuilndrsvfaoirvfmap Smoothie might not exist. >>> been around 100 percent. Nick’s Sticks, at the time of this writinga, ssetllhsefoyuraprreodiuncttsh:e curtrheant ot tPhearlfearomserpshseeereth.a Makes 1 large or 2 small servings Beef Sticks, Spicy Beef Sticks, Turkey Stic“kTshaendH, yaodu zgauelsosoedked thecehanlotlhoygieasn” ids nmotuosnclyus 1 medium frozen banana, broken into chunks git,raSspsi-cfyedTubrekeefyaSntdicfkres.eT-rhaenyg’eretumrkaedyeffrroomamgftaihlmeeihlayignfahdremssts-mqinuoatholitetyh in thmmeauycirhbmbeefoettveedreifmnogoedthnfeotsrwt,oh”relFdp 1/2 cup frozen pineapple Midwest—the Wallace family has a 160-apcereopfalrem,dbount t’ht aet’xsercise. There was a lot of 1 medium carrot, cut into chunks 1 TBSP hemp seeds which accounted for a substantial portion 1/2 tsp finely grated fresh ginger Plank-GrilledSubscribe at: www.paleomagonline.com/sumbsocrvibee a lot, sometimes quite vigorously a 1/4 tsp finely grated orange zest pa+lTehoe Fmooad gonline.com/subscribeJune/July2015 9550 June/July 2015 Pinch ground cinnamon 1/2 cup coconut milk However, there’s nothing in their culture 1/2 cup water Salmon p 90 we do for exercise—the concept is alien Place the ingredients in a blender in the order listed. Blend on Frank likens this observation to his ex high until creamy and smooth. Serve immediately. the Tanzanian region made famous by J BlueberryGLirmilleedCChiiclaknetnro her chimps. “Chimpanzees do not exercise. Everyth Grilled Veggie Salad Lemon SconesHerbed Potato Salad GQEOuaOiscyNk!L!I&NE: hunting or gathering, playing or having s other, and they are unbelievably strong b PSimneoaopthpilee Carrot don’t need to exercise to get stronger in and I think that’s something to aspire to… Makes 12 AFrlmeeoznedr Butter Fudge CCaorcaomnueltizPeodpBsiacnleasna JUNE/JULY 2015 origin stories$6.99 US / $7.99 CAN WHEY PROTEIN: into our landscape through movement.” A LEAKY GUT FIX? P 62 The concept of exercise as a way to “in Erin Va ourselves into our landscape” can sound complex, but Frank says it’s as easy as b n Genderen running, going on a hike, or anything else overland travel. The key is slowing down ONE MAN’S for full sensory immersion in nature. JOURNEY INTO THE “In the modern fitness culture, there’s a CRADLE of try to dominate the landscape with adven and trying to go as fast as possible over This doesn’t strike me as a real solution,” “What we really need to do is slow down a attention to the more subtle qualities of th Subscribe at: www.paleomagonline.com/su96 June/July 2015 2-3/4 cups blanched almond flour CIVILIZATION 2 TBSP coconut flour Blueberry 3 TBSP coconut sugar Lemon Scones 1-1/2 tsp baking soda 1/4 tsp sea salt Makes 12 2 large eggs 2 TBSP maple syrup 1 TBSP fresh lemon juice 1 TBSP finely grated lemon zest 1 tsp vanilla extract 2/3 cup fresh blueberries Preheat the oven to 325ºF. Line a baking sheet with parchment The only clue in the great mystery of the paper. origin of humanity was in Africa—and so to In a large bowl, whisk together the almond flour, coconut flour, coconut sugar, baking soda and salt. In a separate bowl, whisk kildesttyhoruirve outsiAfricaFrankwent. together the eggs, maple syrup, lemon juice, lemon zest and vanilla. Pour the wet ingredients into the dry and mix to form a thick dough. observers were expected to keep up the pace, no matter Fold in the blueberries. THE TYPICAL KID IN TODAY’S WORLD ISN’T OUTSIDE MUCHhow laden they were with cameras and other implements of Drop 1/4-cup pieces of dough onto the baking sheet 2 inches apart. Use your hands to flatten the scones to about 1 inch thick. Bake for ToauWwrthbthhhhfnau“hteiyeTTSTefsivrolotishtherhlabelatreteeaeimngevemna,.yzeerHfdahFinsaeotrrwstaleaeemnfascctodlwieoobaihaoauzvyblpank.eaieelkelbdeeddinnxazeeaspocraaataxvshtonlwnntpeooirbudoddlepnnerarnenrtwfitttuolaitehh.eeoetcasfhteernwrhc,lisnelctnyaepFhteathsmrKeerscoriaaohoaeraox!tanfonlKrviaempcckaateuhvataaliirsnletasooryeyhagrmsrnntaialuot,ldbohe”DrnwrfeiunnildFrpeseidetskerrhsdbpehcaedmeutrynmtymlrihtiyem.ktlowedeeaiisannnimtltacahlh.to,hocbyefTnFaiaeserthArneh.ntrabhesgeIftnwotrreeiaockwfwcislotolfaahaspBnaitmnanaseheeatwnotraryneesoxecntdadaetesshstueasdsofeiavsSiiw,otrpencaarngawfdinveenttcIcoahalandrohyateyatnsdaikr’tncsind,ttsstlwoianotuun,orhneubnp,iaowsisewsnerpaislauurlla,aasacnladma,.dh.lttlutsliorrhtxyyedAmie,,etaoeiosnansbtstlranlohlh.edt,eintadaaenaNx-iwnydldndtirymoahadeeidoo“eat,ittivsaonlseayggeoAoujreopdrnoensDilsoridtorn,licdm.yintDosteiahdeTysofearsleirah”aevtdonsrirhxneekltsefoiciwzdricmskotdtesaehoiiumsapt’dinedsemhmruesneosrbctcmabtxaveitohsioippinanodnmdiddealglebedgiyiazrteadivrttilyeaeeweogietfwsnrynrnwliemnoon,cioamithspmlephosolk.amuletennubwvoscseieesaertehehnslmnssaaadetsakspanroe.rhsiioolcnlrvMbilredrghegeydetiahelspipdomdnslboryorupoiyeooorsrrepdrvrbdoikdndsnrealerioehegddrlawrec.remsneswneTirtnsstshskshh,eswueoovecsareudherrldd, , outphfinrsdcoeathcrhfTooaaottioaonhsheeholtrrvostjhaeslseruayeormdeetrndr.gaiyraa’steinUepthnvelsaosroalaenatoieeotngodnrftiotaoeoaendasfodirdngirdeftjhflyeiueuoeecadotssnhtbnanicusastaeoetnhdroitbttfef,tiehkyrlleskndtemdliehigydiwmaedlteo,isaposnrhsnpva.brtdnweeoliTeyoaainlrhnmboehlnyeioghltmne,eeediootewmdtny’dkoufsfwothfii—pskidawsdicoeimrtgdthiiamiaaewsetnsoclomnsokiwovtfIjroti about 18 minutes, until golden brown and firm to the touch. Cool completely before serving. Note: While any almond flour will work for this recipe, very finely ground almond flour (such as Honeyville Farms or Benefit Your Life brand) provides the best results. F rank Forencich (catch his article p 18) made his first trip to the African continent in 2000, inspired by his human biology professors at Stanford and his hunger to learn more about the conception of mankind. The idea of human evolution was a burgeoning topic, still with much unknown and unknowable. The only clue in the great mystery of the origin of humanity was in Africa—and so to Africa Frank went. His first experience was with the Hadza bushmen in Tanzania. Frank’s group met the natives at their camp at dawn, surrounded by brushy, low hills and the tribe’s grass huts. The hunt began on foot, with the group

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Editor in Chief Contributors Cain Credicott Alessandra Wall, Ph.D. is a wife, mother, life coach, psychologist, Publisher Bryan Azur CrossFit Coach and the Board Chair of Empower Charter School. She practices out of San Diego, Calif., and coaches working professionals and Creative Director parents to find what is right for them and build the life they want to live. Kate Miller @katemilldesign LifeInFocusSD.com Copy Editor Dr. Lauryn Lax is a Doctor of Occupational Therapy, Nutrition TherapyRay Sylvester @editintuitive Practitioner, Fitness Professional and Journalist living in Austin, TX. She is Advertising the founder of her holistic wellness practice THRIVE Wellness & Recovery [email protected] (MeantToThrive.com), specializing in lifestyle redesign, helping others develop a healthy relationship with food, fitness, their bodies and achieve Recipe Designers/Photographers their personal goals. Holly Marshall MeantToThrive.com/blog wholehogpaleo.com Eirik Garnas Debra Worth Besides studying for a degree in Public Nutrition, Eirik Garnas has spent the sweetkissesanddirtydishes.com last couple of years coaching people on their way to a healthier body and better physique. He’s educated as a personal trainer from the Norwegian Paleo Magazine Advisory Board School of Sport Sciences and also has additional courses in sales/coaching, Robb Wolf kettlebells, body analysis, and functional rehabilitation. www.Darwinian-Medicine.com Nora Gedgaudas www.facebook.com/darwinianmedicine Amy Kubal, MS, RD, LN Aglaée Jacob, MS, RD find it here! Melissa Hartwig, CISSN, RKC Lao Breakfast Jaclyn Nadler, MD Salad Loren Cordain, PhD Cover Photo by Our Mission Savannah WishartPaleo Magazine was foundedwith the purpose of providing readers Photographywith the information they need to livestrong, vibrant, healthy lives. We arededicated to partnering with leadersin the Paleo community to spreadthe knowledge of ancestral healthprinciples, without the influenceof Big Pharma or Big Agriculture. soundoff@ twitter.com/ pinterest.com/ facebook.com/ instagram.com/ paleomagonline.com Paleomagazine Paleomagazine PaleoMagazine Paleomagazine4 July 2015 eNewsletter

© CAN STOCK PHOTO INC. / ELNUR Contents 14 Features 10 6 Do the Right Thing! 21 10 Microwave Ovens: Safe or Unsafe? 14 Eight Evidence-Based Ways to Combat Chronic Low-Grade Inflammation 18 Recipes 18 20 19 Subscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 5

Launa is a marketing Jeanna is a relatively Chris works for a hat do thesemaven with great new mom whose baby great company, where three peopleprofessional girl is the light of her he has the opportunity have inconnections whose life. She is happily to make real changes common? Totalent is recognized married, professionally in people’s lives every the outsideand valued by all successful and a day. He is insightful, world theywho work with her. beacon of positivity driven, creative and appearDespite her success, and inspiration for always involved in balanced,though, she dreams her friends and new and amazing satisfied and happy, but W they would tell you they are stuck. The choices they make, although seemingly right, leave them feeling underwhelmed and uninspired. Why? Because they are not right for them.of starting a life- co-workers, but she projects. Yet, too It’s Not About What’scoaching practice, but can’t help but feel often he ends up Right — It’s About feeling unsettled and What’s Right for You!can’t seem to get the that parts of her A shift occurs in adulthood where we stop thinking about what we really want,business off its feet. life, and especially eventually uninspired work, are leaving her by those same and start simply reacting to the world underwhelmed. choices. around us. Instead of making choices based on our values and needs, we make decisions based on assumptions aboutDo the Alessandra Wall, Ph.D. what’s right, or worse yet we don’t think, we just react to events. This disharmony between who we really are and what we do is one of the prices of adulthood, and it leads to situations like the ones Launa, Jeanna and Chris are facing, where choices that seem right don’t lead to greater satisfaction or fulfillment. The price of adulthood is a result of too many demands, too many options, too much stimulation and not enough down time to check in and consider how we feel about our choices and their effects on our lives. This is where the concept of right vs. right for you comes into play. Right is what society tells you you should do. It is the most logical, or responsible choice given a set a circumstances. Right is doing what you need in order to achieve a goal you set for yourself way back when. It is the prescription that health/life/professional/Right parenting/fitnessexpertgaveyouwhen you were trying to make a change. Right is not a bad idea, but it doesn’t necessarily work for you. You know when you are making choices that are only right because they leave you feeling safe, responsible and universally acceptable; but at best they are marginally satisfying, and at worst entirely unfulfilling. Right and right for you often overlap— sometimes a lot, and other times very little. But right for you takes into accountThing! morethansituationalfactors,societal norms and expert models. Right for you6 July 2015 eNewsletter

includes understanding what you need to feel fulfilled. It accounts and ultimately frustrating. The trick is to learn how to dream again,for your dreams and desires, your values and your wants. Right and then to use that fantasy to figure out what excites you. Fromfor you means that the choices you make are in alignment with there, it is a hop, skip and a jump to creating a working definitionwho you are and what you need today. Making decisions based of what is right for you.on what is right for you allows you to thrive. Right for you is bestdefined when you can answer this simple question: “What makes Ready? Try this exercise next and create your definition of rightme feel deeply fulfilled?” for you:What If I Don’t Know During the next week, take five to 10 minutes eachWhat’s Right for Me? day to sit and daydream. Allow yourself to think about what you would do if you had all the free time and resources Many adults struggle to answer the question about fulfillment, in the world. Don’t worry about how unrealistic or over-the-topand actually become visibly anxious and uncomfortable whenasked to provide a personal definition of happiness or satisfaction. your fantasies seem.As this awareness dawns on them, people are often shocked athow out of touch they are with their needs and wants. If you are When you’re done with your daydreaming, jot down yourone of those people, breathe… the answers you seek are right fantasies! Keep a record of the thoughts that stood out thehere. You can access them, but it requires a bit of time, some self- most. This isn’t a diary, and you don’t have to write downreflection and a shift from being reactive to becoming intentional. everything—just the highlights. In the Paleo and Primal worlds, we talk at length about being intune with our bodies, our guts and our environment. Doing what At the end of the week, review your notes and look foris right for you is the next step in this process; it is about being in repetitive themes. Is there one particular fantasy that standstune with your mind and your soul. out? Write these on a separate sheet of paper.AM I DOING WHAT’S RIGHT FOR ME? Look over your list of themes—why do these particular scenarios seem so appealing to you? What is it about For those who aren’t sure how to make the distinction between the themes or the particular fantasy that would be fulfilling?doing what’s right and what is right for you, here is a little exercise. Answering this question allows you to get to your needs.During the next week, check in with yourself at the end of each Once you are there, it’s a matter of creating a realisticday and answer the following questions: expression (future goals) of each of those needs. Are you tired? Probably. Most of us are pretty busy. Dreaming is great, and I cannot stress the immense value of taking time to do nothing but daydream. This exercise, however, Do you feel overwhelmed? If you answered yes, then is about making choices and living a life that aligns with your this is a red flag. Regardless of how much we all love to needs. This is why your final step involves looking at each theme broadcast our misery and hectic schedules over social and then asking yourself how you can express that theme in your media, feeling overwhelmed is not the same thing as being current life. The goals you set and the choices you make will now busy or tired. be right for you, and right for you means that you will thrive. Being overwhelmed means that you are out of balance, Living Intentionally vs. Reactively and it is likely you are not focusing on choices/actions that resource you. We feel overwhelmed, uninspired, dissatisfied and stressed when our lives don’t align with our needs. It is far too easy in our Do you end most days feeling satisfied? This is a very over-connected, never-shut-off world to get caught up in reacting personal and relative concept, but satisfaction can best be to our environment rather than living. The price of adulthood is described as having a sense that life is good, and that your paid when we forget to dream, to check in with ourselves and to day was worthwhile. If you answered no to the satisfaction make sure that the choices we make every day meet the needs question, this is your second warning. At this point, you can and values of the person we are. Being healthy goes beyond safely say that at least some, if not many, of your choices eating properly, moving well and getting rest; it also requires being aren’t meeting those fulfillment needs. emotionally and cognitively tuned in.HOW DO I FIGURE OUT WHAT Understanding the difference between what’s right and what’sIS RIGHT FOR ME? right for you means that you can live intentionally, and make choices that are fulfilling and self-motivating and ultimately help Remember, the question you are ultimately trying to answer is, you thrive. It’s the difference between following a diet and having a“What makes me feel deeply fulfilled?” Understand that, and you model for how to eat. It’s what allows you to make the right fitnesswill be able to articulate what is right for you. Most of us, however, choices so you don’t stop working out two months after the newwill fall prey to the price of adulthood, and so freeing our minds year. It’s what will lead you to flourish professionally, personallyto answer this question is challenging. We end up censoring our and in your relationships, because the choices you make are onesthoughts and limiting the scope of our response. We confuse the that not only meet your situational requirements, but also feedissue; instead of asking ourselves what fulfills us, we ask what we your soul.could do to be happier now. That is the wrong question; becausewe are all subject to limited time, resources and energy, when wetry to answer the “What can I do now?” question, the solutions wetend to come up with first are narrow in scope, often uninspiredSubscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 7

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To microwave or not Microwave Ovens: to microwave? That Dr. Lau is the question. While microwaves have ryn Lax been around for quite some time now (the first Radiation: approximately 2 inches from the oven surface.” at-home microwave was Myths and Realities Also, the doors of microwave ovens let introduced in 1967), there is still quite a bit of obscure MYTHS almost none of their waves escape, anyway. info and knowledge about And, because the radiation disappears quickly just how safe—or unsafe— It’s true. Microwave ovens do emit radiation. over distance, standing farther away from microwaves are. However, contrary to popular belief, this a microwave in operation diminishes your radiation is not high frequency, and is far exposure even more significantly. Standing And, no, I’m not talking below the level known to harm people. just 20 inches from a newer microwave oven about the microwave as if it According to the FDA: “Microwaves are non- prevents any radiation effects. The bottom line? were a “boogeyman”—ready ionizing radiation, so they do not have the Unless you’re using your microwave on a very to jump out and get you. same risks as x-rays or other types of ionizing frequent basis, there’s little reason to worry. Instead, I’m talking about the radiation”). The FDA regulates the production (Are you a chef who makes all his or her food in unknown of what microwaves of microwaves so that the machine’s the microwave throughout the day? Do you stick do to our food, how the “lifetime” allowable level is “5 milliwatts of your face against the microwave glass when radiation affects our brains microwave radiation per square centimeter, your food is cooking?… I didn’t think so.) and bodies (if at all), and if we happen to be ingesting toxins, REALITIES are differences in the way suggest that humans and unbeknownst to us. animals and humans absorb animals are pretty different, However, there may be a microwaves. For another, anyway. But what about theWHAT HAVE YOU HEARD? catch. experimental conditions thousands of other studiesWHAT DO YOU THINK? can’t exactly simulate the out there on monkeys, rats While it seems we can conditions under which and mice that we look to as Over the past several rest assured that we are safe people use microwave ovens. “quality research” on a variety years since this debate from radiation, I also found However, these studies do of other topics and findings? has surfaced, I’ve found this disclaimer on the FDA’s help us better understand the Something is also fishy here myself conflicted. Part of website a little tough to possible effects of radiation… with this last statement: me believes that “a little dirt swallow: Consumers should take “Consumers should take never hurt”—recognizing that certain common sense certain common sense we are not fully “protected” “Less is known about what precautions.” precautions.” throughout our lives, and happens to people exposed perhaps some exposure to low levels of microwaves. In other words: The FDA Like cigarettes in the 1950s, to imperfection somehow Controlled, long-term studies is being honest—they don’t we don’t know what we don’t strengthens our immunity. involving large numbers know what happens to know. People didn’t wake And of course, in a pinch of people have not been humans who use microwaves up to the fact that cigarettes when you need something conducted to assess the in the long-term, but they were bad for them until many, heated fast or defrosted, the impact of low level microwave seem to imply that something many years after the products’ microwave does one heck energy on humans. Much funky or strange did happen inception and popularity. of a job helping keep life’s research has been done with with the animals they other to-dos in working order. experimental animals, but experimented with. They don’t I’m not sure if I want to be a (Efficiency, people!) it is difficult to translate the tell us what exactly happened, “long-term” study subject. effects of microwaves on and they also seem to On the other hand: We animals to possible effects on DO YOU? honestly don’t know what humans. For one thing, there we don’t know, and various articles I have read, as well as buzz I have heard, highlight the danger of microwave use—for both our food and our bodies. In one study, when researchers nuked broccoli to cook it, the vegetable lost 97 percent of its vitamin and mineral content. I also recall my mother warning me:“Don’t stand in front of the microwave. The radiation has been linked to cancer.” So what’s one to do? What1i0s thJuelytr2u0th1?5 eHNeerewsalreettear few points to ponder.

Nutrients: According to a So, the consensus is out: Reheating yourLost or Not? Harvard Medical Microwaving in moderation food without a School review, “the may not be the end of microwave More research has cooking method that the world. While I still dosurfaced in recent years on best retains nutrients believe that “a little dirt It’s actually possible tofoods cooked in microwaves. is one that cooks never hurt,” in recent years reheat food without aMany of the studies that quickly, heats food I’ve also decided to use the microwave. But how?! Theindicated significant nutrient for the shortest microwave more sparingly— answer is rather simple:losses happen to be older amount of time, and and as a result, if anything, Reheat it using the sameones that may not be as uses as little liquid have enjoyed the tastes of method you used to prepareaccurate as we once thought. fresher food. There’s just it. Here’s a guide.With further review of older as possible. something about reheatingstudies’ methods, researchers food in the microwave or FOR FOODS SUCH AS:were found to have used cooking primarily with thelarge amounts of water and microwave that makes the Soupsto have simply overcooked food taste different. Brothsstudy foods to “death.” Sauces/condiments(Note: Nutrients are lost in “SPARING” OR MODERATE Some steamed veggieswater—no matter the cooking MICROWAVE USE FOR ME Mashed cauliflowermethod—so more water and TYPICALLY LOOKS LIKE: Spaghetti squasha longer cooking time equalsgreater nutrient loss). • Nuking my lunch for 30 to 45 Place a small pot on seconds when I’m out and the stove, and put your Here is a link to the study I about for the day. desired amount of leftoversmentioned earlier, highlighting into the pot.the fact that the broccoli steams food from the inside • Defrosting meat if I forgot tothat was microwaved lost 97 out. That keeps more vitamins the night before and there’s Turn the heat to medium,percent of its nutrient value. and minerals than almost any no fresh supply in the fridge. and reheat for a few other cooking method.” In minutes. On the flip side, you have short: Cook it fast, and don’t • Softening sweet potatoesanother example out of use a ton of water—whichever for easy slicing if I’m OR DID YOU COOK UPCornell University that found method you decide to use. making homemade sweet A LITTLE EXTRA ONboiling spinach on the stove potato fries. THE BARBECUE FOR THEcaused it to lose “up to 70% As for meats, researchers WEEK?of its folic acid. Microwave have also brought to light OTHERWISE, FOR THEit with just a little water, and the fact that microwaved MOST PART: Meats (chicken breasts,you’ll retain nearly all its meats are not subject to the burger patties, fish)folic acid.” same heterocyclic amines • I’m reheating my food via (carcinogens) as those stovetop or oven. Put a pan on the stove, orSO WHAT ARE YOU cooked directly on heat heat up your grill (or GeorgeSUPPOSED TO BELIEVE? sources (i.e., pan-frying, • I defrost my meat in the Foreman) on low-medium grilling or broiling). That fridge overnight. heat, spray with some Although cooking in doesn’t necessarily mean coconut oil cooking spray,general can lead to nutritional cooking up your chicken • I’ll eat food cold or at room and toss the meat on thedegradation, better-controlled breasts or hamburgers in the temperature—sometimes it’s “barbie.” Flip after 2 to 3recent studies (i.e., with no microwave—but only to say even better that way. minutes.overcooking or excessive that there may be less toxinwater), have actually found exposure in a microwave So, are you more AND FOR:much lower nutrient losses than on an actual stovetop conflicted thanfrom microwave cooking or oven. However, one thing when we first Roasted veggiesthan steaming (vegetables). to be cautious of when started? To use or Potatoes/sweet potatoesAccording to a Harvard it comes to carcinogenic not to use? Butternut squashMedical School review, “the toxins—depending on what And meatscooking method that best you’re reheating in the Ultimately: You decide. Andretains nutrients is one that microwave—is that toxins can you can easily find multiple It’s oven time! Turn thecooks quickly, heats food leach out of your plastic and studies supporting either oven to 350ºF (generally),for the shortest amount of paper containers/covers, and affiliation or camp. But for place foods in an oven-time, and uses as little liquid into your food, particularly those who stick to a balanced, safe baking dish or cookieas possible. Microwaving if they’re not microwave real-foods-based diet, sheet, and reheat for 3 to 7meets those criteria. Using safe. So use microwave-safe microwave heating is unlikely minutes.the microwave with a small dishes when nuking. to have a meaningful effect,amount of water essentially either positive or negative, on nutritional intake.Subscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 11

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Eiri Evidence-Based waysk Garnas 1 to Combat Chronic Low-Grade EAT MORE FATTY FISHInflam- RICH IN OMEGA-3.mation A discussion of the anti- Scientific research over the past several IN inflammatory effects of decades has made it clear that systemic, diet isn’t complete without low-grade chronic inflammation, a condition OTHER mentioning omega-3. characterized by two-to threefold elevated levels Several studies have shown of several pro-inflammatory mediators such as WO R D S that omega-3 fatty acids C-reactive protein, tumor necrosis factor alpha can dampen inflammation and interleukin 6, is linked to many—if not most— It’s likely that whatever through multiple pathways.2,3 of the chronic diseases that we suffer from in disease or illness you might Even people with little or no today’s society. be struggling with has an knowledge about nutrition inflammatory component. To and health have typically To set the stage for this article, here’s a quote combat this systemic low- heard about the importance from a recent paper that highlights the role of low- grade inflammation, we need of eating salmon, mackerel grade inflammation in modern diseases: to look at health through and other foods rich in the lens of evolution and omega-3, and every year, we“IN RECENT YEARS, IT HAS BECOME CLEAR take some diet and lifestyle spend millions of dollars on tips from our Paleolithic supplements containing these THAT MOST, IF NOT ALL, TYPICALLY ancestors. The following heart-healthy, essential fatty lifestyle-related factors are acids. But the average intake WESTERN CHRONIC ILLNESSES FIND high on the list of things that of omega-3 has still declined can help you combat chronic dramatically since our days THEIR PRIMARY CAUSE IN AN UNHEALTHY low-grade inflammation. as hunter-gatherers while the intake of omega-6 has LIFESTYLE AND THAT SYSTEMIC LOW skyrocketed, and this shifting ratio is believed to play a GRADE INFLAMMATION IS A COMMON role in the pathogenesis of many diseases, including DENOMINATOR … RESOLUTION OF THE cardiovascular disease, cancer, and inflammatory and CONFLICT BETWEEN ENVIRONMENT AND autoimmune conditions.2 OUR ANCIENT GENOME MIGHT BE THE ONLY 2 EFFECTIVE MANNER TO ARRIVE AT ‘HEALTHY GET MORE HIGH- AGING’ AND TO ACHIEVE THIS OBJECTIVE WE Q UA LIT Y S LE E P. MIGHT HAVE TO RETURN TO THE LIFESTYLE Did you wake up from a perfect, long night’s sleep OF THE PALEOLITHIC ERA ACCORDING TO this morning? If you’re like most people in the modern, THE CULTURE OF THE 21ST CENTURY.”1 industrialized world, chances are the answer to this question is no. The use of artificial lighting and blue light-emitting devices after dark, a hectic work schedule, and alarm clocks that abruptly wake the body before it’s ready for a new day are just some of the many things that are messing14 July 2015 eNewsletter

with our sleep patterns in 6the 21st century. Severalcontrolled, experimental Try this! MANAGE YOUR STRESSstudies have shown thatmediators of inflammation Lao Breakfast LEVELS.are altered by sleep loss Saladand/or sleep disturbance.4,5 Our ancient mechanismsCompared to preindustrial Recipe can be found for dealing with stressfulhumans—and even more so in the July/Aug issue of events evolved because theyour Paleolithic ancestors— Paleo Fitness Magazine improved our ancestors’ abilitywe’re not only getting less to survive and reproducesleep, but the quality of that 4 EAT MORE PLANT FOODS RICH in environments that weresleep has also declined, much IN PREBIOTIC FIBERS. very different from the onesdue to the invention of artificial we live in today. For ourlighting and light-emitting Over the past decade, it has become increasingly clear that Paleolithic ancestors, alarmelectronic gadgets that have the trillions of microorganisms that inhabit our digestive system clocks, tight work schedules,the potential to upset our play an essential role in controlling the inflammatory milieu a constantly buzzing mobileinternal biological clocks. in our body. A leaky gut (also called increased intestinal phone, and many of the other permeability) and gut dysbiosis were once thought of by many things we associate with a3 as bogus conditions that were diagnosed by quacks in the field modern, stressful lifestyle of alternative medicine. However, today there are thousands were nonexistent. RatherGET MORE EXERCISE. of scientific papers showing that these disorders not only play than chronic stress, acute a role in many health problems, but that they are at the very stress (such as an attackWe are less physically active root of what’s causing the so-called diseases of civilization. from a dangerous animal)today than we were at any Many aspects of our modern lifestyles upset the balance was the main form of stressother time during human between man and microbes, one of which is the lack of our ancient ancestors faced.evolution. This decline in fermentable fiber in our diet—the types of carbohydrates that While the human body isphysical activity levels doesn’t are broken down by gut bacteria in the colon. The decline in well adapted to handle shortjust negatively impact our fiber intake since our days as foragers in the Paleolithic era bursts of acute stress, thewaistlines and the amount can be attributed to the introduction of new foods into the repeatedly or continuouslyof muscle mass we carry, human diet with the Agricultural and Industrial Revolution, activated stress responsebut also our susceptibility innovations related to food production and processing, that often accompanies lifeto chronic, degenerative and the transition from eating nutrient-dense whole foods in the 21st century is anotherdisease. The human genome to eating more refined, Westernized ones. Prebiotics can thing entirely.was shaped through millions improve the gut barrier and allow for tighter regulation of theof years of evolution in transport of bacterial metabolic byproducts, thereby reducing CHRONIC PSYCHOLOGICALenvironments that called for a systemic inflammation.8,9large amount of daily physical STRESS, WHICH IS Aactivity. When we completelyabandon this natural, PERSISTENT PRESENCE OFancestral milieu and adopta more sedentary lifestyle, SOURCES OF FRUSTRATIONwe’re setting ourselvesup for an increased risk of AND ANXIETY, INDUCES Acardiovascular disease, type2 diabetes and many other LONG-TERM ACTIVATIONchronic diseases. Exerciseis anti-inflammatory (as long OF THE FIGHT-OR-as it’s not excessive) andprotects against diseases FLIGHT RESPONSE,associated with chronic low-grade inflammation.6,7 AND MAY INDUCE A CHRONIC INFLAMMATORY P R O C E S S .12,13 5 GE NTLY COOK YOUR FOOD. Accumulating evidence is emerging that the way we cook our food is more important than previously thought. Not only do many of us use evolutionarily novel cooking oils such as sunflower oil, as well as problematic cookware like non-stick Teflon and aluminum pans, but we also use very high temperatures to prepare a lot of the food we eat, something that can generate potentially harmful compounds. These substances include advanced glycation end products (AGEs), which are partially absorbed in the body and are known to contribute to increased oxidant stress and inflammation.10,11 The formation of these types of compounds can be reduced by cooking with moist heat, using shorter cooking times, cooking at lower temperatures and using acidic ingredients such as lemon juice or vinegar.10Subscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 15

7 © CAN STOCK PHOTO INC. / MARKSKALNY HAVING A LOT OFLOS E E XC ESS BO DY FAT. 8 THE BOTTOM LINE: LEAD AN FAT MASS ISN’TWhen people lose weight, ANTI-INFLAMMATORY LIFESTYLE.their health usually improves, JUST IMPRACTICALas well. Clearly, this health Besides these seven especially important elements, reducingimprovement can largely be your intake of trans fats, salt, refined carbohydrates and AND UNAESTHETIC;attributed to positive changes simple sugars; getting adequate sun exposure/ensuringrelated to diet, physical activity optimal vitamin D status; making sure you get enough vitamin IT ALSO NEGATIVELYand other lifestyle components K and magnesium; taking better care of your microbiome,that triggered the reduction in avoiding excessive alcohol consumption; and reducing your IMPACTS HORMONEweight. However, the actual fat exposure to pollutants are other potential strategies forloss is also a contributing factor. preventing and combatting low-grade chronic inflammation.1 LEVELS ANDIt was long believed that adipose In other words, lead an anti-inflammatory Paleo lifestyle.tissue (body fat) was an “inert” IMMUNE STATUSenergy store, but research over REFERENCES: 4. Mullington JM, Simpsonthe past couple of decades has NS, Meier-Ewert HK, 9. King DE. Dietary fiber,made it clear that this is not the 1. Ruiz-Nunez B, Pruimboom Haack M. Sleep loss inflammation, andcase, and that L, Dijck-Brouwer DA, and inflammation. Best cardiovascular disease. Muskiet FA. Lifestyle and Practice & Research Molecular NutritionADIPOSE TISSUE IS nutritional imbalances Clinical Endocrinology & Food Research.ACTUALLY A MAJOR associated with Western & Metabolism. 2005;49(6):594-600.ENDOCRINE GLAND THAT diseases: causes 2010;24(5):775-84.EXPRESSES AND SECRETES and consequences of 10. Uribarri J, Woodruff S,MANY HORMONES (SUCH AS chronic systemic low- 5. Simpson N, Dinges DF. Goodman S, Cai W, ChenLEPTIN), INFLAMMATORY grade inflammation Sleep and inflammation. X, Pyzik R, et al. AdvancedMEDIATORS (SUCH AS in an evolutionary Nutrition Reviews. glycation end products inTHE PRO-INFLAMMATORY context. The Journal of 2007;65(12 Pt 2):S244-52. foods and a practical guideCYTOKINE TNF-Α) AND Nutritional Biochemistry. to their reduction in the diet.IMMUNE SYSTEM 2013;24(7):1183-201. 6. Petersen AM, Pedersen Journal of the AmericanE F F E C T O R S .14 BK. The anti-inflammatory Dietetic Association. 2. Simopoulos AP. The effect of exercise. Journal 2010;110(6):911-16.e12.It’s well established that obesity importance of the ratio of of Applied Physiologyis characterized by a state of omega-6/omega-3 essential (Bethesda, MD: 1985). 11. Birlouez-Aragon I, Saavedrachronic low-grade inflammation, fatty acids. Biomedicine 2005;98(4):1154-62. G, Tessier FJ, Galinier A,and that pro-inflammatory & Pharmacotherapy Ait-Ameur L, Lacoste F, etmediators released by fat tissue = Biomedecine & 7. Mascitelli L, Pezzetta F. al. A diet based on high-can initiate the development of Pharmacotherapie. Anti-inflammatory effect of heat-treated foods promoteschronic inflammation, insulin 2002;56(8):365-79. physical activity. Archives risk factors for diabetesresistance and atherosclerosis.14 of Internal Medicine. mellitus and cardiovascularIn other words, having a lot of fat 3. Wall R, Ross RP, Fitzgerald 2004;164(4):460. diseases. The Americanmass isn’t just impractical and GF, Stanton C. Fatty Journal of Clinical Nutrition.unaesthetic; it also negatively acids from fish: the anti- 8. Parnell JA, Reimer RA. 2010;91(5):1220-6.impacts hormone levels and inflammatory potential of Prebiotic fiber modulationimmune status. long-chain omega-3 fatty of the gut microbiota 12. Black PH, Garbutt LD. acids. Nutrition Reviews. improves risk factors for Stress, inflammation and 16 July 2015 eNewsletter 2010;68(5):280-9. obesity and the metabolic cardiovascular disease. The syndrome. Gut Microbes. Journal of Psychosomatic 2012;3(1):29-34. Research. 2002;52(1):1-23. 13. Miller GE, Cohen S, Ritchey AK. Chronic psychological stress and the regulation of pro-inflammatory cytokines: a glucocorticoid- resistance model. Health Psychology: Official Journal of the Division of Health Psychology, American Psychological Association. 2002;21(6):531-41. 14. Calder PC, Ahluwalia N, Brouns F, Buetler T, Clement K, Cunningham K, et al. Dietary factors and low-grade inflammation in relation to overweight and obesity. The British Journal of Nutrition. 2011;106 Suppl 3:S5-78.

Estimated PCroeopkiTnigmeT:im2e0: minutesEstimated 6 to 8 45 minutesServings:11/c4upcuaplmpolunsd1floTubrsp coconut flour211111//e/h/42ge24agccctpsuusuppippnghbwpoaaltnusktpeseiny2rvgaTsnboilsdlpaacoconut milk 1/4 tsp saltC314r/-uT13bm/sc2bpulpeTgbhcTseoopecpoaponlirumntbgopu:ntadtelmfrlosuurgar 12/t4sptscpinsnaalmt on 1 Tbsp honeyGwaodwnnorwdeansw’utot.shhLsewiaatsttvlaaeeklilEewla-Kneannipatyycgtshmudecryiiaennu.ltinbnasaflwrlpomyagemo,resnepmtmesocatnortt.eificcyofrotesinmo.eniTfnshc,aaicsthkhaeevisnc. kdrToehatcihrsnipedreieodcttiisohpenejeu’rtsirthsebpudcrliaatpriimernysyeoIflsr’apteogoemosktoaaodcnfnhd! .amgEyvlusebtneltonifgfyraeoreue,Russ Crandall123456.7..89.1..1...10PMMaCGrA.M.hmneEiPioSxBdoxrovheoompeandetealurthaertbknhearilehyesnlgleitynetarakthhtefohdllobleseoafemevprtoereytohrotlrwwh/oeh4nefinenibeaseln5d.ttktwughtofglrtomeeefriehtpln3feetosei3gban5dtrutie.u/nranh0rio.eetAg,.e4tef˚StdnordFesbteott.indihsreroadfeen(trtitttaotetthhhcseualneeermtnr(bthuetspcocemoligelrranavubuslgtdenolhmpmmlsdreea,ofbblftvosomdelhlueaenpuedrignxyramgma,acitlneuictrilrinxa.xu,orsagetmt,acuaurohtlbroerrminoemeevlduen.oeeitobeInertm.vyfdrnltseo,iothhxswrfwuelo.torutnauS,hturltotesaedreia,prnrbusl,bdutaona,mentflabttititil,cltleakrhticftro)kuei’rnsimoiiennnnctfgebhaouatlphflmoyslfeyios.fecomdIkelnclfouaao,cmnacl)vaolaofepimnbntkrps,deoee.aa.wsddn.ol..dut clean. odmaAndotneehricdardttMeodogiicruarmyniagstyoimtfhs.sisa.toeeisTmlnddelhsvicielawteayhtrpnieatsa’ho,tttlasafaIyiritnghteiervdauaaedrdrtreoseeatdfoohafPaoufeuatyucmtlghoteIeohioomadwtfmilmIcitfInhauenjeenlusoeetsidsytdlsoidlsueeenuiedtsgdisonoe,djrunri2densm0enttcallr1tyuyokd0cihsnari,tengealalgamerfGmltdtataeehLoidrTnEsswattINgrskaoohteaasfakBtybetpdtiUahlnreaessogR.uunf’fMNodbsfueeIybEnrttdee,eiMdnrgD paleo community - 97 btwao(etednehdiWdmaglvhspeeiotortinaanrsgodnb–dn!oe)wpniifmnehotegifmucidrntheeedtdddhhaieieaefrtsnbdoetteiimslleyltotthetsuhaatrteassboratctafoehldftadahaannemdygcih.eiesloypiiunnlaaseedsy,niianebegtruwgataaysuynmwleetoeovxrleplek.leesMe,cevatypeendnwdb,lyaifcmdeamyllmyothswet inf-e wibnertwPthoeefnoafawosureilrtsnAtl.eicriThbeiiotftheemetoln,eeendcp“eD.rtuyg-rvHsb,oorfreoiylmaosvcinilkweyhnledoeadc”esifwlestyovabiroiceouwnriutMtrdehpgr,eaoaastohitfnasonhlevik.nrekgeoacseseorfllduttimntohbPntiieoeamodiowntmlneerufewaprooawmorrbbdo(euiaarlicv’eelovdteetitnecthduoacia,mbmrngloeflumybyeufaim.fleeettmaWdlrofull!gri,o)opaeharrfft.eaeraenyoTna,dlemhyfatfaiaifsnwrmietrsrdihshrmta,aamiwsklefesmweeoebtncoisotuuttaeuciesslnhetrlidifentimndnegnovgeeia’pfet.lotpgamonigsanigjeosr Strawberry Rhubarb Pie Estimated PCroeopkiTnigmeT:im2e0: minutes Estimated 22 minutes Servings: 8104 - recipes Paleo Magazine Readers’ C11113r1/1/1uca/2u4TsdT4Ttpbtbsbdc:cpcsusuasepuppppdblpmfhacalpsmoaookuplnnuxciegpndoeslagstlyne2eerfulsdeotcToduibfdcdlroosamepcureor,avanispulnitfpetogeleidalsartoucreemwoithvenolumps first)1234.5.6.7.8.9..1P1Wa.Mc.Arw01Pn5ieAsdBidhf.rdiW.xuhsTotdeiiermAdoLghnseSuirsbdraknetdhairaesatodngaatpnvihdarrtfsucnr,ikbtaprvktnroyltbohohicmeteoutleenfevheeeaizsisfnuglogieenarese.ttgntpfnraagntnctSiiiasahif1dilnseutrrioelerterrlmrite5cooslwdnioithfiecndcpnlohogutaaeom3o,ogtieonmmbaehlusom5ai,wlaiiaennraintld0xssa,itetodutnreeoseeapc°nlbstwacetmptneoFirdieot,hmnrt..eebosacpodretfd.lomsihoprrlednwa.oacnewccowetriolurzeoostatrrlceuhhtoe.,tactotstiolunfaosihtabt.lunekrnoennsanoegaduudtatdwnrrbter.waemrd,lsuorpr.d,wiifbeoimtlbalthiaw,dbbehpmarxhei-ewlnrauikbeoontnrsmehlsrrnaogee,iice-ptekfoueahsmoyepsnpdiin,z,rlccieoldxfeacomo7dowtotdvnocuremcdedmocrpaoseroemimeneaolncr,tubdtuop.u.ttinpnenuelseti.tcyre- a1m Favorite3s- Celtoitokbook F22122i1-Pl-/1l1-iTit2n1n/s/bcp/2g2csh2pu:accspugetuasppacarposrsroscgffapworrroloonortzwouzuetoendntdsneuprrsgchtoi(arunwnabrnowdaatembrfrbleoarn(krdeieoss)n(odtothnaowt thfiarswt) brings together a variety of favorite recipes and stories from our past issues as well as from members of the amazing Paleo community. www.PaleoMagOnline.com/Shop

Coconut Chicken with Sweet & Sour SauceWho says old habits die hard? Like the habit of heading to a Chineserestaurant and diving into a bunch of fried chicken lathered in sweet sauces.Instead, you can stay at home and make your own version with a handful ofingredients that are likely found in your cupboard. Holly MarsSweet & Sour Sauce hall1/3 cup date paste In a small saucepan over1/4 cup apple cider vinegar medium heat, combine the2 TBSP tomato paste ingredients in a saucepan and1/4 cup coconut aminos stir to combine. Bring to a1/8 tsp salt simmer and reduce the heat.coconut chicken tenders Serve the coconut chicken tenders with the sweet & sour sauce. 1 lb chicken breast, cut into 1/2-inch tenders2 eggs1/3 cup almond flourDash of salt and pepper1-1/2 cup unsweetened coconut flakesCoconut oil or lardMix the eggs, almond flour, salt and pepper in a medium bowl.In a separate bowl, pour in the coconut flakes.Dip and completely cover the chicken tenders in the eggmixture, then dip and cover with the coconut flakes. Set on a rack or plate. Continue to dip and cover all of thechicken tenders. In a medium skillet over high heat, heat the coconut oil or lard.The oil should cover the entire bottom of the skillet. Once the oil is hot, place the chicken tenders in oil, allowing tocook for 2–3 minutes per side or until golden brown. 18 July 2015 eNewsletter

WorthDebra pineapple chicken Sauce Put the dates, fish sauce, chicken stock, ginger, garlic and sesame seed oil in a 1/3 cup packed pitted dates, blender. Blend until smooth. preferably Medjool  Meanwhile, melt your fat of choice in a 1 TBSP fish sauce  large skillet over medium-high heat for 3/4 cup chicken stock  2–3 minutes. 1-inch piece ginger, peeled  2 cloves garlic, peeled  Add the chicken, salt and red pepper 1 tsp toasted sesame seed oil flakes. Turn the skillet to high. Cook and stir for 5 minutes. Don’t worry too much chicken about bits sticking to the skillet, as they will release when you add the sauce. 1-1/2 lb boneless skinless chicken thighs, cut into 1-inch chunks  Add the pineapple, sauce and peppers. Cook and stir, while the sauce is boiling, 1/2 tsp salt for about 5 minutes or until the sauce is 1/2 tsp red pepper flakes (optional) nicely reduced and the pineapple and 1 large pineapple, cut into bite-size pieces  peppers are cooked. Add salt to taste; 1 large red pepper, diced the amount needed will vary based on 2 TBSP heat-stable fat of choice, such as the kind of stock and fish sauce used. ghee or lard I added another 1/2 teaspoon as I was using unsalted chicken stock. for serving Cilantro, for serving, optional Caulirice* or vegetable noodles of choice *You can use your favorite caulirice preparation, but I usually simply steam cauliflower florets for 6 minutes, then pulse in a food processor until the consistency is rice-like, and salt to taste.Subscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 19

Debrasweet & spicy asian wings Worth3 lb chicken wings, tips removed* Preheat the oven to 450ºF.2 tsp kosher salt or Dry the wings with paper towels. They do not have to be super dry, but not 1-1/2 tsp granulated salt being wet helps the skin get crisp.1/2 tsp ginger powder3/4 tsp garlic powder Salt all sides of the wings, trying not to get too much on the top of the skin,3/4 tsp onion powder as that plus the sauce will make the wings a bit too salty. Put the wings, skin-1-1/2 tsp Chinese five spice powder side up, on two half-size sheet pans (or one full-size pan). The wings should1-1/2 tsp red pepper flakes  not be crowded.3 TBSP honey 1 TBSP fish sauce Put the wings in the oven and set a timer for 25 minutes.1 TBSP balsamic vinegar4–5 large basil leaves, chiffonade Whisk together the ginger, garlic, onion powder, five spice powder, fish sauce, honey and balsamic vinegar. (for serving) After the wings have cooked for 25 minutes, baste with the sauce. Use*If you need to remove the tips of the enough to generously coat them, and cook for 5 more minutes. Baste again,wings yourself, you can do it easily with and cook for 5 more minutes. A little bit of the sauce might be burning ona chef’s knife; you will just need to push the pan, so adjust the wings so they aren’t directly over any burned sauce.down a bit. Save the tips for stock. Baste again, and cook an additional 5 minutes. Let rest for 5–10 minutes before devouring. Sprinkle with the basil right before serving.20 July 2015 eNewsletter

Lemon Vanilla Marshmallows Prepare a sheet of parchment by placing it on a sheet pan and sprinkling with coconutArrowroot starch or coconut flour flour or arrowroot starch. Alternatively, forCoconut oil big, fluffy marshmallows, line a 9-inch-by-9-1/2 cup fresh squeezed lemon juice inch pan with two 9-inch strips of parchment4 (1-inch-wide) strips of lemon zest* paper crosswise. Oil the paper lightly and2 TBSP + 2 tsp gelatin evenly, and sprinkle with the arrowroot or1/2 cup water coconut flour.1-1/4 cups honey1/4 tsp salt Put the gelatin in the bowl of a stand mixer,2 TBSP vanilla pour 1/2 cup lemon juice over the top and let*Zest with a vegetable peeler sit for at least 10 minutes. additional equipment In a 2-quart or larger pot, mix the honey, 1/2 cup water, lemon zest strips and salt. Parchment paper Stand mixer Heat the honey and water mix until it reaches Spatula 200ºF, then pull out the lemon zest strips Candy thermometer and discard. Continue to boil until it reaches 9-inch-by-9-inch pan (optional) 240ºF. It will be boiling for several minutes before that is reached. (It usually takes me 15 minutes, but other recipes often say 7–10 minutes.) Using your whisk attachment, turn the mixer to its lowest speed. Slowly pour in the hot syrup. After all of the honey syrup is added, slowly increase the speed of the stand mixer. Whisk on the highest speed until the honey mixture is very fluffy. You can tell it is done by lifting the head of the stand mixer; the slow flow of marshmallow fluff will be 1–2 inches thick instead of a thin stream. Whisk in the vanilla extract. Use an oiled spatula to spread the marshmallow mixture onto your prepared landing spot. Let set for 8 hours. Cut the marshmallows with shears (this is easiest), but a sharp knife will also do. Allow the sides of the marshmallows to air dry, not touching, or toss with additional coating (the coconut flour or starch). Brush off any extra coating, as you want the marshmallows barely coated. Marshmallows will keep for about a week in the fridge, or you can freeze for a few months, and thaw before eating.Fluffy and sweet, with just a bit oftart, these marshmallows make fora lovely occasional treat.Subscribe at: www.paleomagonline.com/subscribe July 2015 eNewsletter 21

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