primal tools for the modern human
February 2013
In This Issue
3 Ways to Eat Well
Terri's Antioxidant Juice
Nuts & Seeds
Paleo Choclate Chip Cookies
Structure lean fuel
Nutrition Fact
Quick Links
The Eating Issue

Whenever the topic of health and fitness comes up, food and eating are soon to follow. It's 80% of the battle and, for most people, the hardest thing to get a handle on. Four common questions almost always surface which pervade everyone's mind on a daily basis: What do I eat? How much? How often? and Who's right?

What to eat comes down to Biological Accordance. We are meant to eat that which enables the body to function optimally just as any other species on the planet. You don't see bears or birds getting acid reflux, IBS, low T, diabetes, or even cancer...because they eat what they're suppose to. If there's something just not going right with your body, say allergies, acne, or digestive issues, then you have to look at what your putting in it. Food and drink are not only the first keys to health, but the obvious first line of defense.

Food should be simple, close to the source, (wild, free-range, etc.), and without chemicals or genetic modification. We have really complicated food mainly to feed a lot of people cheaply and to be able to transport it across the globe. This, all at the expense of human health. Avoidance of simple-cheap-refined-easily-digestible carbohydrates is imperative. Beyond the immediate bloating and cravings, the detrimental physiological effects of wheat, bread products, pasta, sugar and soda basically hijack the body's internal chemistry.

How much and How often comes down to body size, activity level, and your goals, plain and simple. I do not, and have never based a diet on calorie counting, but rather portion size with quality nutrients. The diet business has completely confused the public and only aided in complicated eating.

Calculating BMR (basal metabolic rate) is a good way to understand how many calories your body needs to function, but beyond that, seeking quality foods and learning portion size is the way to go.

Who's right comes down to the facts. The fact is the human race is heavier and sicker than ever before. Even with 'Healthy' Choice dinners, whole grains, and low-fat, sugar-free foods being recommended by most health professionals and flooding the marketplace, diabetes, weight gain, and cancers are all on the rise. The fact is, as stated above: Eat in Biological Accordance: simple, close to the source, and without chemicals or genetic modification.

Check out the articles below, head to the grocery store, and do some cooking! (and order some protein powder)  Enjoy!  
3 Easy Ways to Eat Well
There's a time to be a chef and spend lots of time in the kitchen creating, enjoying  a glass of wine, and some great conversation, but 90% of the time, we need to eat and get going. These three strategies below save time, have minimal preparation, provide great nutrients, and leave you more for later.

1) Crock Pots, Stews, and Chilies
All of these require a little chopping up front, but simmer and stew for hours providing a nice, rich, tender meal with a lot left for the next couple of days. Try them out!

2) Shakes
I think a date with a blender first thing in the morning is one of the healthiest things you can do. Pack it full of coconut milk, Structure lean fuel protein powder, some frozen fruit, even some mixed greens, and you're out the door with a portable meal that is packed full of nutrient and energy. More info on shakes HERE

3) Leaves with Protein and Fresh Dressing
Boxed lettuces such as Organic Girl have made salads easy. Tons of variety and just the right amount so massive amounts of produce don't end up forgotten and rotten in your fridge. Making a healthy dressing in a mini food processor takes a couple of minutes and is actually one of the healthiest add-ons you can make. Grilling some shrimp, chicken or beef to throw on top makes it a full meal deal.

Check out this Ultimate Forager Salad recipe
Terri's Antioxidant Juice
Juicing is pretty mainstream nowadays. I would never recommend living on it, but for a cleansing, energizing, free-radical left hook, juicing is the way to get it done. Check out this recipe which has goodies like ginger root and kale.
Real Men Drink Green Juice!
Nuts and Seeds 
Nuts are convenient, available almost everywhere, and have a tremendous amount of nutrition but should be considered a treat or 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 the main course. They are a good source of protein, carbohydrate, 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. 
Paleo Chocolate Chip Cookies
Hey, we can't be expected to live on meat and vegetables all the time...right? Sometimes you just have to have a sweet treat. This recipe comes by way of my friends at the Fit Pit. Owner Sheryl Hammontree puts folks through the Paleo paces like you've never seen before! Check them out for a workout sometime.

As American as apple pie, a morning cup 'o joe is a ritual for many people. Used mainly to reduce fatigue and restore alertness, coffee is enjoyed by millions of people around the world. In addition, tea, chocolate, soft drinks, and other caffeinated beverages, and even some pharmaceuticals or decongestants contain caffeine; making it the most widely used psychoactive substance in the world. Yup, you read that right, caffeine is indeed classified as a psychoactive stimulant, "a chemical substance that crosses the blood-brain barrier and acts primarily upon the central nervous system where it affects brain function, resulting in alterations in perception, mood, consciousness, cognition, and behavior." (1) 
That said, as you'll read below, caffeine does indeed have many beneficial properties to it, which is good since it comes in tasty drinks like coffee and treats like chocolate.

 Read the whole article 
Raw Food
Eating, because we do it multiple times each day, creates an opportunity for the intake of nutrition which translates to successful regeneration, growth, energy, and maintenance of the body. The whole Paleo concept rests on being a successful Hunter-Gatherer of food; six things mostly: meats, vegetables, fruit, eggs, nut/seeds, and oils. Making room for some raw vegetables should be part of your eating strategy, since the phytochemicals, enzymes, vitamins, and minerals they offer are essential to an optimal functioning body. Cooking, by way of grilling, frying, steaming, broiling, etc. alters, and sometimes denatures, the valuables the food has to offer. And, overcooking could bring Advanced Glycation End Products which you definitely want to avoid most of the time.

Beyond Carrots and Celery

Yeh, they bore me too. Here's some tasty ways to get some raw into your diet:

a perfect way to get 'yer greens, some grilled protein, and really important, make a killer dressing.
Avocado: with scrambled eggs, in your morning shake, or on top of a salad.
Shakes: throw in some kale or mixed greens.
Nuts: they don't always have to be the roasted and salted kind
Berries: wild blueberries and strawberries, and other fruits in season.
Mangoes, Papaya, Pineapple: Tons of goodies including Bromelain, with others for digestion and antioxidants. Toss a few pieces in your shake.
Eggs: put raw egg in your homemade salad dressing
Structure Protein, the perfect addition
to your morning shake.

Curb Hunger ~ Eliminate Cravings ~ Lose Weight

Nutrition Fact ... Kale 
Kale is a true powerhouse of the leafy green vegetable group. If you have seen it or even better, eaten it, you'll know it's a dark green, thick, and dense leaf. It hangs out in the produce section with the lettuce, but it is actually a part of the cabbage family, along with broccoli, brussel sprouts, and collard greens. This group of veggies is touted not only for it immense nutrient value, but cancer-fighting abilities, antioxidants, and anti-inflammatory properties. There are several varieties, which differ slightly in look, texture, and taste and it can be tossed into a bunch of different recipes to substantially increase the total nutrient value of your meal.
Read More Here
See you next month
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...forward to friends happy & stay healthy
 -Bill The Urban Caveman