primal tools for the modern human
June 2012
In This Issue
Chicken Sausage
Leaky Gut Syndrome
10 Ways to Give Wheat the Boot
Shake Recipes
Nuts & Seeds
Nutrition Fact
Quick Links STRUCTURE lean fuel
Exercising Outdoors
How great is warm weather, fresh air, a cool-crisp morning, and a starry night? Great for get-togethers, sports, and of course...exercise. I got to thinkin' about outdoor exercise the last time I walked into my local fitness center on a beautiful morning seeing at least 60 people chained to a cardio machine. If you read my article on Machine Monotony you know that I am not a big fan of repetitive and regulated movement machines. The vast majority of exercisers still believe that 30-45 minutes of 'stationary cardio' is necessary to burn fat, when in reality, resistance training, intervals like jump rope, stairs, sprints, and most importantly, eating properly are the keys to obtaining your fitness potential and an optimal body.
Here's a few ideas to exit the gym and enjoy the great outdoors.
  • Hit the middle school tack for a few laps and some 100 meter sprints
  • Find a park that has some mulch trails and hills
  • Tennis, softball, ultimate frisbee
  • Bleachers at the high school football stadium
  • Find a park with trees and try climbing them (if you haven't done this since you were 10, you're in for a surprise...careful!)
  • Jump rope on the deck (see how many you can do in a minute and improve upon it)
  • The monkey bars at a playground.  
Chicken Sausage
I am a big fan of foods that offer minimal preparation, store for days, are portable, and, well, are meat products! Chicken Sausage is made by a lot of good companies and even in-house by places like Whole Foods. Broiled, grilled, sauteed in coconut oil, or sliced up in an omelet, these guys are versatile!
Always check the label for crazy chemicals that preserve the meat BUT can pickle your liver and harm your nervous system. Goodies such as butylated hydroxytoluene and sodium erythorbate have no place in your body. Even the word 'Natural' has become misleading, so don't trust it, read the label.
I have been a fan of Applegate Farms, Wellshire Farms and even Aidell's which turns up even at your local commercial grocer. Check them out and enjoy! 
Leaky Gut Syndromesmall intestine

Digestion sounds pretty simple: you eat food, it gets broken down, nutrients are absorbed, and the rest is eliminated. If only it were that simple. Besides the enzymes, juices, and hormones, all of the organs involved in this synchronized orchestration of events, there are the foods themselves. Our modern world provides us with thousands of food choices. Some foods better than others. Some provide energy, nutrition, and the ability to regenerate our cells, others: bloating, gas, acid reflux, heartburn, or fatigue. Without even deciding which foods are 'bad' and which ones are 'good', ask yourself this question: Could certain foods be responsible for other ramifications, actual physical conditions and disease?

Taking a closer look at digestion, specifically what happens in the small intestine, is a major decision factor in what you choose to eat.

                                 READ THE WHOLE ARTICLE 

Bread is a worldwide food staple. Here in the U.S.A. it hangs out in every meal: as a breakfast bagel, toast, or burrito, at lunch surrounding a hamburger, wrap, or sub sandwich, and at dinner laying in the bread casket...err, I mean basket. Arabs like it as Pita, English as scones, Indians as Nan, and Asians, well they prefer rice. If you have not read my articles on Grains and Grain Rant part deux, I encourage you to do so, just to have the facts on why nobody should eat wheat.  If you have, then you know that the list of detriments due to the over-consumption of carbohydrates leads to list of conditions and diseases longer than a prescription drug handout. Anyway, here are ten great tips on how to give bread the boot and get off the carb-insulin-craving-rollercoaster for good.
More Shake Recipes
I recently added 13 new shake recipes to the site. Check them out HERE

OH, and don't forget to order your STRUCTURE!


Nuts have a tremendous amount of nutrition but should be considered a treat, the occasional snack, not a food staple. As you know, a handful quickly turns into a jar and your eat-while-you-cook appetizer soon turns into your main course. They are a good source of protein, low carb, and I'm sure you've heard, they have a lot of fat. You've probably also heard that there are good fats and there are bad fats. Omega 3, good, Omega 6 not so good. Some Omega 6 is good, too much swimming around your bloodstream can lead to the production of inflammatory things like leukotrienes, prostaglandins, that increase Systemic Inflammation.

That said, you have to look at the food as a whole, not just at its good and bad components, to judge what the total package offers. There's a ton of phosphorous, potassium, calcium, magnesium, B vitamins, (esp. folate), and Vitamin E in nuts, which in turn, decease Systemic Inflammation. So, not to many, and choose your nuts wisely.
Whole Wheat Bread has a higher Glycemic Index than white bread, table sugar, and even a snickers bar!
See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman