primal tools for the modern human
April 2013
In This Issue
10 Successful Habits
Deconstructing Wheat
10 Reasons You're not Losing Weight
Structure lean fuel
Nutrition Facts
Quick Links
Paleo at a Glance

Last week I had the opportunity to explain and discuss the Paleo Diet with the local Fox 4 Newstation. They wanted to know basically 4 things about it:
1. What it is 
2. Why it has gained so much popularity
3. Why it works
4. How to integrate it

A client of mine, Anne Keil, who has had immense success in adopting Paleo, joined me to discuss it in her own words, demonstrate a few exercises, and then head over to her kitchen to prepare a typical Paleo meal. I must admit, she worked far harder than I did! Thanks Anne!

"Adopting the lifestyle of our not so distant ancestors from the Paleolithic era, relying on simple foods and consistent exercise", is one definition I gave, the other: "Eat what we are genetically adapted to eat and be more active."
Definitions are great, but to put in a nutshell how and why something so seemingly simple works better and why people lose weight so quickly and keep it off, amidst the dizzying array of diets, pills, fitness mags, and infomercials is something different. "We have really over complicated eating" I said, and "It's portion control, choosing quality foods, and varying your exercise intensity instead of counting calories, weighing yourself everyday, and jogging." Losing weight is automatic when you eliminate typical food suspects which cause inflammation, toxicity, and an acidic environment. Grains, sugars, processed foods, vegetable oils, and crazy chemicals you can't pronounce reduce the body's ability to function at an optimal level. Relying on wild meats, vegetables, fruits, eggs, and nuts/seeds as fuel ensures the body isn't swollen it doesn't retain water; it absorbs what it needs and eliminates the rest.

The most important point, and the one thing I stressed above all, is that all carbohydrates get converted to sugar, glucose to be exact. Vegetables and fruit are good sources of carbohydrates, but add to this the rapidly digestible carbs most people chug down on a daily basis like grains, starches, soda, and the hundreds of foods they are added to, and soon you are taking in over a pound of sugar a day. This is so important, is the hardest concept for people to grasp, and, the one that is totally ignored by mainstream health gurus. The majority of the population is taking in upward of 70-80% of their daily calories from carbohydrates and the current state of health reflects it. This is a huge, huge problem. Too much blood sugar is the leading cause of almost every negative health condition we currently face.

The other two points I emphasized were: 

One: Paleo is not a diet, but a lifestyle. It combines eating, exercise, AND the right mental environment. Diets imply food restriction where as a lifestyle involves figuring out what you're eating and why. Also learning a bit about how the body functions, instead of relying on a plan goes a long way in staying on track.
Two: You've gotta get rid of Conventional Ideology.

The interviewer Susan Highland said: "You know Bill, people just love a warm piece of toast with butter, or a hot bowl of oatmeal. How do you convince them something they grew up on is actually bad for them?" Here in lies the key point: Just because a food has been recommended for years, despite the notoriety of the person sharing the information, does not mean it is healthy or safe for the body. It's damn hard when every second commercial raves about the benefits of whole grains, but the science plainly states otherwise. Read THIS

Paleo, Ancestral Health, Hunter-Gatherer, Primal, whatever you decide to call it, is picking up steam. Results don't lie and proof is in the pudding, as my Mom used to say. Eat Simply - Exercise Efficiently - Challenge Conventional Wisdom - Be Patient


*The Paleo interview will air some time in May. I will post a link 

10 Habits of Successful
  Hunter Gatherers 
From his new book entitled The Paleo Connection, Mark Sisson compiles 10 significant Habits of Highly Successful Hunter Gatherers, or a set of evolutionary tools to create perspective. Too often, we get caught over-thinking, over-exercising, over-analyzing, overacting, self-criticize, and judge others we hardly know. Add to that all of the noise, constant digital bombardment, traffic, stress of modern life, and we are off course as our human instincts intend. This modern mess distorts our own realities and takes us off course in what is really important and essential in life. "These cognitive abilities can become intellectual and emotional traps." And, ultimately, all of this self-chatter "diminishes the experience of the present moment, and keeps us from giving focus and energy to what can genuinely serve our health and fulfillment."
Taking charge of what is important and dismissing the junk, really is the key to enriching one's life and perspective.  READ MORE 
Deconstructing Wheat

I pick on wheat a lot and have written more articles on it than any other food. Two Reasons:

1) It causes more damage than you know

2) It is consumed in huge amounts by most people. 

If sharing the facts about something that really is that detrimental to the body puts me in nutrition jail me guilty!  


Wheat is the worlds most popular grain and an iconic staple in almost every household. It is third in grain production behind corn and rice and the average consumption is 133 pounds, yikes! I have written articles on grains before  here here and here, but this post delves into the specifics of wheat; what substances it possesses and why it is unmistakably the most destructive food you can eat. 

It's hard to escape it: wheat is advertised constantly, added to thousands of foods, and the advice we've been given by the 'experts': the government, the diet industry, and health magazines to 'Eat Your Whole Grains!' leads us to believe it's healthy. It's not, and as you will read below, the facts of gluten and other antinutrients are directly linked to everything from simple allergies and joint pain, to more serious conditions like Crohn's and Alzheimer's. Yes, wheat is that bad.  READ MORE
10 Reasons You're Not Losing Weight 

I'm usually not a fan of the word weight preferring Lean instead...but it gets people's attention. Obsession with the scale is not only disastrous and toxic to the mind but not a fair assessment of body composition. Getting a percent body fat reading is the key, not the number on he scale. That said, here are 10 things to think about and employ into your health and fitness journey to get to your ideal body frame.

1. You Think You're Eating Clean But You're Not

Low Fat, Low Calorie, Sugar Free, High Fiber, Heart Healthy, Lowers Cholesterol, and Gluten Free, are deceptive and meaningless terms. Most of those products just use some other crap, usually cheaper and worse for you. Rice, corn, or soy instead of wheat, cane sugar instead of HFCS, cheap vegetable oils like canola or soybean. Read the label. If it has more than 3 pr 4 ingredients, think twice. If it has chemicals you can't pronounce, leave it on the shelf. Then, open up your pantry. Are there crackers, chips, bread, peanuts, granola, cereal, or 'health' bars full of grains? Soups full of salt? Pastas? All of these foods are examples of refined, rapidly digestible carbohydrates. Meaning, they get broken down and converted to glucose quickly and are no better than table sugar. A diet loaded with refined carbohydrates and the resulting high blood sugar with the constant influx of Insulin is the leading cause of weight gain.

Always seek foods from the Paleo Lifestyle: meats, vegetables, fruits eggs, nuts/seeds, and healthy oils, sprinkle in some creativity in the kitchen and you can't go wrong.  



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Nutrition Facts 
- Pineapple & Papaya contain Bromelain which is a powerful and natural anti-inflammatory
-Ginger Root, Cabbage, and Licorice Root are fantastic to settle a sour stomach and reboot digestion
- Almonds, Collard Greens, and Spinach have more Calcium than Milk
- Stress raises your cholesterol, not food. To replace lost hormones like cortisol and adrenaline, the liver releases stored cholesterol to remanufacture them
- The more water a vegetable or fruit contains, the more you need to purchase it as organic. Lettuces, broccoli, cabbage, strawberries, blueberries.
See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman