primal tools for the modern human
October 2012
In This Issue
Defending Fat
Reading Labels
Nutrition Fact
Quick Links
  3 Quick-Easy-Mobile
Paleo Friendly Meals

Listen, cooking gets to be a drag. It takes too much time (when there isn't any), usually makes a mess, and so you get frustrated, blow it off and pick up something on the go which usually isn't that healthy. Try these three guys out which are:
- Minimal ingredients
- Portable
- Allow you to make and have more for later
- Can be eaten morning, noon, or evening
- Contain good amounts of Protein, Fat, and Healthy Carbohydrates.


A whole balanced meal. Eggs are great protein, any vegetables lurking in the fridge, cheese is good fat.

Eggs (pastured if possible), dense green vegetable like kale, broccoli, or spinach, coconut oil, meat like chicken sausage.
Slice and chop all, melt 2 tspn coconut oil over med heat, cook meat 2m, add veggies, cook another min, pour beaten eggs over, flip.
- Coconut oil cooks better at high temps and is a great fat
- Don't cook at too high of a heat. I you see any browning on eggs, it's too high! Read: AGE's.
- Use a silicone spatula to lift and move until flipping
-  Get a good, small (8"), non-stick pan. 
Total meal in a cup, blended for better nutrient absorption...and no chewing

- Frozen fruit (berries are best), coconut milk, green machine juice,
quality protein powder = Structure
Blend all ingredients 1m and get out the door
- Get a good, high-powered blender
- Add in kale or mixed greens, it's a free salad you don't have to chew, and raises your alkalinity (most people are acidic)

Crock Pot
How great is it to have a full hot meal waiting for you when you get home?
A piece of roast meat about 4-5 pounds, broth, veggies like sweet potato, onions, and carrots
Put in crock pot first thing in the morn, press 10 hrs, and leave.
- Get grass-fed beef, pastured chicken, or natural pork roasts
A discussion about sugar has to begin with just exactly what it is. Sugar is not simply the white stuff you put in your coffee. By its conversion to glucose, and being in the majority of the foods eaten by most people, sugar makes up 60% of daily calories, but likely higher. This number is easy to reach with the 'normal' American diet of cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, and desserts. Also, fruits and vegetables, being carbohydrates, albeit better than the stuff listed above, still add to the daily sugar pot.

Technically, sugar is called different things by different people: Biochemists refer to it as simple carbohydrate molecules characterized by sweet taste and its ability to dissolve in water. Physicians typically speak of blood sugar or glucose or its stored form, glycogen. Commonly, it's known as the table sugar or high fructose corn syrup we eat, and this is Sucrose, which is half fructose, half glucose. Fruit is a common source of Fructose, starches like rice and potatoes have Glucose, and milk has its own sugar called Galactose. Then, there are all of the artificial sweeteners to take into account: aspartame, saccharine, sucralose, xylitol, etc. Ugh!

All that said, at the end of the day, the thing that matters most is:
What happens when you eat too much sugar? 
Defending Fat 

For over 50 years there has been a witch hunt on two main constituents of the Human Diet: Fat and Cholesterol. Both are essential to sustain life, yet most doctors, the FDA, diet centers, various nutrition 'experts', and even your science teacher, have mounted a war on fat and cholesterol that have made the two words horrible and too evil to mention in certain circles. Each camp has their opinion, (or hidden agenda), as to why you should avoid fat.
They have tried tried trans fat, (remember margarine?), sugar free, (but full of trans fats), fat free, (but full of sugar), sugar substitutes, (chemicals you can't pronounce), and no trans fat!, (using soybean, cottonseed oils instead). Obviously none of these sales tactics are working as the obesity, heart disease, and diabetes are all on the rise.

Reading Labels

Eating Primal means close to the source, minimal processing, and not too many ingredients. Too many foods in the supermarket and restaurants today are filled with umpteen fillers, preservatives, and  chemicals your can't pronounce. You need a science degree to find out what they actually are and are suppose to do. Granted, the food industry has a lot of people to feed and the supply needs to be stable from farm to market and in transport and on the shelf. The problem lies in companies touting their foods as healthy, when in fact they are anything but.

Here are 3 prime examples:

The Structure Protein website is now up and running. Detailed information about the product, recipes, and online ordering are all there.

Nutrition Fact

Inflammation is everything! 

From arthritis, to asthma, heart disease, and even cancer, internal inflammation is the body's way of letting you know something is wrong. It starts with eating pro-inflammatory foods such as grains (wheat, bread, crackers pastries), other easily digestible carbohydrates, such as soda and starches, foods generating AGE's, foods high in Omega-6 fatty acids, and generally too much refined sugar consumption. This mounts the release of Insulin and a whole cascade of detrimental metabolic events.

*NOTE: all of the underlined topics are links to articles on the subject 
See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman