LUNCH: Leftover turkey, Chard and Cashew Saute*
SNACK: Lunch leftovers DINNER: Jambalaya*
Week 3 Cookbook Spaghetti-Sauced Meat over Roasted Green Beans * 3 lbs ground beef (gra.s.s-fed if possible), turkey, or chicken * cup chopped onions * 23 cloves minced garlic * 1 6 oz can tomato paste * 1 20 oz can tomato sauce * 2 tsp oregano * 2 tsp basil * 1 tsp tarragon * 2+ lbs frozen green beans (or fresh) * olive oil Start cooking the ground meat in a large skillet over medium heat. If the meat is frozen, browning will take 810 minutes. Once the meat has been browned, add onions and fresh garlic. Then add 1 can of tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, then cover with a lid for 20 minutes.
While the spaghetti meat is cooking, throw some frozen green beans onto a broiler pan, toss with olive oil and broil (making sure to stir green beans frequently). After about 58 minutes, the green beans should be slightly crispy.
Plate the green beans; top with the meat sauce. Add salt and pepper to taste.
Chicken Apple Salad * 6 oz chicken * 1 tsp olive oil * tsp allspice * tsp cloves * 6 cups shredded cabbage * Granny Smith apple * sea salt and pepper to taste Dice the chicken. Heat 1 tsp of olive oil in a skillet over medium heat. Add the chicken, allspice, and cloves. Saute, tossing often, until the chicken is cooked through.
Shred the cabbage into a large salad bowl. Slice half of an apple into very thin slices and set them aside.
Once the chicken is done, add it to the cabbage, then top with the apple. Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate quant.i.ty of olive oil to meet your individual needs.
Slow-Cooked Rosemary Veggies and Meat * 35 lbs any meat, frozen or thawed, ground or whole (fish is not usually ideal here).
* 1 bag frozen veggies or chopped-up fresh veggies.
* 1 tbsp rosemary * 1 cup broth (chicken, beef, or vegetable) * salt and pepper to taste Add all of the ingredients to a slow cooker, turn to low and leave for 68 hours or until ready to eat.
Bacon and Greens You can use fresh veggies, or if you want to save time, a bag of Trader Joe"s Southern Greens works great here.
* 46 oz chopped bacon * 1 12-16 oz bag Southern Greens, or 1 bunch each of collard greens, turnip greens, and/or kale * cup water * sea salt and pepper to taste.
Chop the bacon and add to a large stockpot. Heat over medium, stirring the bacon until it has browned some. Add the greens and water, cover and reduce to medium-low. Cook for 30 minutes, tossing occasionally.
Some options to spice it up: add garlic, red pepper flakes, even minced jalapenos while browning the bacon. Another cooking option is to prepare this in a slow cooker.
Salmon Scramble * 1 lb package frozen veggies * 1 can salmon (6oz) * 1 tbsp rosemary * 1 tsp c.u.min * 1 tsp sea salt * pepper to taste * eggs (optional) Place frozen veggies in a saucepan with a lid, cook until just tender. Add salmon and seasonings cook another 35 minutes, mixing, until salmon is heated thoroughly. You can cook eggs sunny side up to top this scramble. If you don"t have eggs, this is still great to eat plain. (This recipe also works with nearly all types of meat) Fruit Salad with Cinnamon * 1 orange, peeled and chopped * 1 apple, chopped * tsp cinnamon Place the fruit into bowls, then sprinkle with the cinnamon if you wish.
Sloppy Joes Here is a spicy cocoa version of an old favorite. Since we will not be serving this on the traditional hamburger bun, you have several options. I like to make a bed of romaine lettuce and tomato slices, but there are many possibilities: eggplant, squash, nut patties, you name it.
* 1 lbs ground turkey or beef (preferably gra.s.s-fed) * 1 cup chopped onion * 1 cup tomato puree * 2 tbsp cocoa powder * 1 tbsp chili powder * tsp yellow mustard powder * 1 tsp ground black pepper Cook meat and onion in a large skillet on medium heat for 1015 minutes, until the meat is browned. Stir in the remaining ingredients and heat for another 1015 minutes. Serve over vegetables of your choice. Makes 4 servings.
Nutty Cabbage * cup chopped onions * 1 tbsp roasted hazelnut oil * large head of cabbage, shredded (about 10 cups) * cup apple cider vinegar * cup blanched almonds * 1 tbsp unsweetened applesauce * 1 tbsp sesame seeds * sea salt and fresh ground pepper to taste Heat a burner to medium, then use a large skillet to saute the onions in the oil. Meanwhile, shred the cabbage by slicing it thinly. After the onions begin to soften, add all of the cabbage to the skillet, along with the vinegar. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook 5 minutes longer. Serve warm or chilled.
Tangy Strawberry Soup * 1 quart strawberries * 4 tbsp balsamic vinegar, divided * tsp cinnamon * tsp orange zest * tsp lemon zest * 1 tbsp orange juice * cup coconut milk Remove the stems from all of the strawberries. Reserve 1020 strawberries; cut these berries into thin slices. Place in a bowl, then drizzle with 2 tbsp of balsamic vinegar. Cover and chill in the refrigerator for two hours.
Puree the rest of the strawberries in a blender with the remaining ingredients except the coconut milk (adding only the remaining 2 tbsp of balsamic vinegar). Once the berry mix is pureed, add the coconut milk slowly. Puree until smooth. Pour the soup into a bowl, cover and chill in the fridge for 2 hours.
Serve in small bowls with the sliced strawberries on top. You can add a dollop of coconut milk for added garnish, if you like!
Turkey Carrot Quiche * lb ground turkey * 1 tbsp olive oil * 1 cup shredded carrots * 6 omega-3 eggs * 5 tbsp coconut milk * cup beef broth * 4 tbsp fresh parsley * tsp coriander * coconut oil Brown the turkey in a bit of olive oil in a skillet over medium heat. Meanwhile, shred the carrots.
Crack the eggs into a bowl; beat well with a wire whip. Add the meat when done, carrots, and all of the remaining ingredients except the coconut oil. Stir.
Grease a baking dish or pie pan with some coconut oil. Pour in the mixture, then bake at 250 degrees for 2030 minutes. You will need to check on it periodically; it is done when the center is firm and a knife pushed into it comes out clean.
Chard and Cashew Saute * 1 bunch Swiss chard * 1 tbsp olive oil * cup cashews Remove the stems from the chard, then chop the stems crosswise. Add to a large skillet with the olive oil. Saute over medium heat until they have softened.
Meanwhile, chop the chard leaves into thin strips. Add to the skillet along with the cashews. Saute, tossing occasionally, until the leaves just begin to wilt. Serve warm.
Jambalaya This one is a spicy Southern dish. I use El Pato sauce, but if you are not a fan of spicy foods, you might consider regular tomato sauce instead. Look for sausages that don"t contain nitrates.
* 1 tbsp olive oil + 1 tsp, divided * lb spicy sausage, sliced (look for andouille sausage) * 1 cup chopped onion * cup chopped green pepper * cup chopped celery * 1 tsp Cajun seasoning + tsp, divided * 1 bay leaf * 2 small cans El Pato tomato sauce * 2 cups chicken broth * 1 cups water * 1 cups finely chopped cauliflower * dash of cayenne pepper * lb shrimp In a large skillet, heat the olive oil, sausage, onion, peppers, and celery. Saute for around 5 minutes, then add the seasoning and bay leaf. Cook for 1 minute more. Add the tomato sauce, chicken broth, water, and cauliflower. Bring to a boil, then cover, reduce heat to medium-low, and simmer for 20 minutes. Remove the bay leaf.
In another skillet, saute lb of shrimp, tsp Cajun seasoning, and a dash of cayenne pepper in 1 tsp olive oil. Saute for 2 minutes, then stir into the jambalaya.
Week 4 Monday BREAKFAST: Hard-boiled eggs, almonds, cup berries LUNCH: Tuna and cabbage salad SNACK: Easy Ceviche DINNER: Portobello Burgers*, steamed broccoli Tuesday BREAKFAST: Hard-boiled eggs, crushed walnuts over cup berries LUNCH: Leftover Portobello Burgers SNACK: Deli turkey, avocado DINNER: Baked pork loin, Steamed Seasonal Veggies*
Wednesday BREAKFAST: Leftover pork loin, egg, applesauce LUNCH: Salad: turkey over spinach, walnuts, few dried cranberries, balsamic vinegar, olive oil SNACK: Turkey, avocado DINNER: Pork and Roasted Veggie Salad*
Thursday BREAKFAST: Sausage Stir Fry Breakfast LUNCH: Leftover Pork and Roasted Veggie Salad SNACK: Almond b.u.t.ter on celery sticks DINNER: Curried Veggies with Salmon Friday BREAKFAST: Chicken Apple Hash, or leftover chicken + apple LUNCH: Delicata Squash Salad*, steak SNACK: 2 hard-boiled eggs, carrots DINNER: Almond Chicken*
Sat.u.r.day BREAKFAST: Squash and Pepper Hash*, large slice of ham LUNCH: Tuna and Cabbage Salad SNACK: Jicama slices, salsa, guacamole DINNER: Paleo Pizza*
Sunday BREAKFAST: Egg Torte, ham LUNCH: Tip Steak, Chilled Cuc.u.mber Soup*
DINNER: Greek Scallops*, side salad Week 4 Cookbook Portobello Burgers Portobello mushrooms can make good subst.i.tutes for hamburger buns. I just use one mushroom for the bottom "bun," but you could use two if you"d like it to look a bit more traditional.
Time: 2025 minutes * 1 lb ground buffalo (or beef, turkey, etc.) * cup chopped onion * 23 cloves chopped garlic * dash of pepper * 1 tbsp olive oil * 6 slices tomato * lettuce * 3 portobello mushrooms Put the ground meat into a bowl, add the onion, garlic, pepper, and any other spices that you wish. Mix well, then form into three patties. Place the olive oil in a skillet, cook the patties, flipping often, until done to your liking. I like to flip the meat often to prevent any excessive browning, and serve it done rare. Set the burgers aside when done, covering with a plate so that they stay warm.
While the burgers are cooking, prepare the "buns" and any vegetables that you wish to top the burgers with. You"ll want to cut the stems out of the mushrooms first, but you can save them to use in a different meal if you wish. Garnish your burgers any way you like.
Place the mushrooms into the skillet that you used to cook the burgers and cook for around 23 minutes per side in the juices from the meat. Plate the mushrooms, then add the meat and condiments of your choosing. A bit of steamed broccoli can round out this particular meal.
Seasonal Steamed Vegetables * 1 medium zucchini, diced * 1 medium yellow summer squash, diced * 1 stalk broccoli florets, chopped into bite-sized pieces * 2 cups spinach * 2 slices of red onion * 2 tbsp olive oil or coconut oil * tsp thyme * sea salt to taste Chop the vegetables. To save time, add water to your steamer and bring it to a boil while you are chopping the veggies. Add the vegetables to the basket, then reduce the heat and steam for around 10 minutes, or until the vegetables have reached the desired softness.
Serve the vegetables drizzled with either olive oil or coconut oil. I use 2 tbsp in this recipe, but be sure to adjust the amount to suit your own needs. Sprinkle with thyme and sea salt.
You can use many other vegetables in this recipe. Just be aware that some vegetables, such as cabbage, will take longer to steam. Add them to the steamer first, then add the other vegetables later for best results.
Pork and Roasted Veggie Salad * 1 cup roasted yam and sweet potato mix * cup roasted zucchini * cup roasted asparagus * olive oil * seasonings of your choice (see below) * 6 cups of herb salad mix * 10 oz leftover pork loin * sea salt to taste * pepper to taste First, roast your veggies.* Chop the yam and sweet potatoes into small cubes. Slice the zuchs into -inch-thick discs, and break off the woody ends of the asparagus. Toss all of the veggies onto a roasting pan, drizzle with olive oil. Add any seasonings that you like here. I use red pepper flakes, but smoked paprika would be a good choice as well. If you avoid nightshades, basil is tasty. Toss until they are coated in the oil, then roast in the oven for 20 minutes at 350 degrees. Toss occasionally; when all of the veggies have become soft and slightly browned, they are done.
Make a bed of greens on two plates. To save time, you can use a premade herb greens mix. Top with the meat and roasted veggies. You can first warm the leftover meat in the oven if you like, or just add it cold. Top with sea salt and fresh ground pepper to taste.
* I suggest roasting a big batch, so that you have some left for later uses.
Curry Veggies * 1 bag frozen veggies (or better yet, fresh) * 12-16 oz can coconut milk * 1 cup chicken or beef broth * 1 6-12 oz can of salmon or 1 lb of meat of your choice * 1 tsp curry * 1 tsp c.u.min * 1 tsp garlic powder Lightly steam frozen veggies until crisp-tender. Pour can of coconut milk into a saucepan. Add the veggies, protein, and remaining spices. Mix all ingredients together and cook about 10 minutes to allow flavors to infuse. (This also can be a great slow cooker recipe and easily be doubled or tripled for planning ahead). You may also subst.i.tute any variety of meats you prefer.
Delicata Squash Salad * 1 Delicata squash * 3 tbsp olive oil (divided) * sea salt (optional) * 8 cups veggies: mix of Lacinato kale, curly kale, chard, radicchio, frisee.
* 2 tsp lemon juice * 1 tsp Dijon mustard * 2 tsp balsamic vinegar * 1 tsp lemon peel * 2 tbsp pine nuts Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so.
Meanwhile, chop your veggies, then toss them in a large salad bowl. I use a wide variety of seasonal greens, but your salad will still be good with just a couple of the above.
Next, make the dressing. In a small dish, add the remaining 1 tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.
Once the squash is done, allow it to cool for 5 minutes. Top the salad with the squash, then scatter 1 tbsp of pine nuts over each serving.
Almond Chicken Here is a topping for chicken, but it is excellent over fish and pork as well.
* 4 oz almonds * 2 tbsp olive oil * 1 cup chopped onion * cup chopped celery * cup chopped mushrooms * 1 (5 oz) can water chestnuts * 2 tbsp tamari soy sauce (wheat free!) * sea salt and fresh ground pepper to taste * cup of chicken broth, or cup water + 1 tube of Trader Joe"s chicken broth concentrate Saute the almonds in the olive oil, using a saucepan over medium heat. Once the almonds begin to brown slightly, remove them from the pan and set them aside.
Next, add the onion and celery, then saute until soft. Add the mushrooms, cooking for 3 minutes longer. Return the almonds, then add all of the remaining ingredients. Mix well, cook until hot. Serve over shredded chicken, or other meat of your choice.
Squash and Pepper Hash This is great at breakfast time, or anytime! You can use many different seasoning options with this recipe to suit your tastes.
* 1 small acorn squash (about 4 cups cubed) * 1 cups chopped onion * 2 sweet chocolate peppers or pasilla peppers * 2 tbsp olive oil * sea salt and pepper to taste Peel, halve, and seed the squash. (I usually don"t bother with peeling the squash, but you can if you like.) Chop the onion. Seed, stem, and chop the peppers.
Heat the olive oil in a large skillet over medium heat. (You can adjust the oil to meet your fat block needs.) Add the squash, onion, and peppers. Saute, turning often, for around 20 minutes. Season with sea salt and fresh ground pepper.
Paleo Pizza I am sure that I am not alone in my occasional longing for pizza since switching to eating Paleo. Pizza is a food that seems off-limits for those following a Paleo eating plan. After all, what would pizza be without the doughy crust and cheese? I decided to try to come up with a version that would nix the grain and dairy, and still taste good! This is my basic pizza recipe. You can alter it and add whatever veggies and meats that you like to make your favorite style of pizza.
* 1 cup ground almonds or other nuts * 3 tbsp cashew b.u.t.ter * cup egg whites * 3 tsp olive oil, divided * 1 large Italian sausage, cut in -inch slices * 2 cloves minced garlic * cup chopped onion * 1 chopped red pepper * cup marinara sauce * tsp oregano * tsp fennel seed * cup halved grape tomatoes Mix ground nuts, cashew b.u.t.ter, and egg whites in a small bowl. Grease a pizza baking sheet or similar with 2 tsp of olive oil, then spread the "dough" mixture over it, making a -inch-thick crust. Preheat the oven to 250 degrees. In a skillet, add the remaining olive oil and the sliced sausage. Cook until browned, then remove the sausage to a small bowl. Add the garlic, onions, and red pepper to the skillet. Saute the veggies lightly, making sure not to let them get too soft.
Cover the dough with the marinara sauce, then add the meat and vegetables, excluding the tomatoes. Add the oregano and fennel seed, then bake for 30 minutes. Remove from oven, add the halved tomatoes, and serve! Use a large spatula to carefully remove the slices from the pan, as the nutty "dough" won"t be as crisp as traditional grain dough. Makes 4 servings.
Egg Torte Here is a light breakfast meal. It is traditionally made with rice, but we"ll use cauliflower instead. This recipe is for one torte; make multiple tortes one at a time.
* tbsp olive oil * cup finely chopped cauliflower * cup chopped red bell pepper * cup chopped onion * 1 tsp chopped serrano pepper * 2 egg whites * sea salt and pepper to taste * cup fresh chopped cilantro Place a small skillet over medium heat, adding the olive oil. Saute the cauliflower for 23 minutes. Add the red pepper, onion, and serrano pepper. Saute until the veggies are soft.
Meanwhile, whisk the two egg whites in a bowl until fluffy. Add the sauteed veggies when done, then the salt and pepper; mix well.
Add the mixture to the skillet, frying one side, then flipping. Cook until light golden brown. Serve topped with the cilantro. Repeat the process for each torte.
Greek Scallops * 1 lb. sea scallops * 2 tbsp olive oil * 1 cup chopped onion * 1 cup sliced mushrooms * 2 cloves minced garlic * 1 cup chopped tomatoes * cup chopped parsley * 2 tbsp lemon juice * oregano to taste * pepper to taste * 1 hard-boiled egg, chopped * 2 tbsp pine nuts In a large saucepan, heat the scallops in 1 tbsp of olive oil until opaque, around 5 minutes. Transfer the scallops and liquid to a bowl and set aside. Rinse and dry the pan.
Now, heat 1 tbsp of olive oil in the pan; this time, add the onions and saute for 2 minutes. Add the mushrooms and saute 35 minutes more, then add the minced garlic and saute for 1 more minute. Add the tomato, chopped parsley, lemon juice, oregano, and pepper. Boil, then reduce heat and simmer 5 minutes. Stir in the scallops and liquid and bring to a boil. Serve into bowls, top with the chopped hard-boiled egg and pine nuts.
THIRTEEN.
Supplements I receive a lot of questions about supplements, but I find it difficult to recommend many. This is not for lack of options mind you! There are thousands of individual and combination supplements in any health food store or vitamin shack. The problem is I never figured out how to ignore facts in order to fleece people of their money.
Despite the hype and promises, most supplements fail to deliver much of anything. This is not to say there are no good supplements. I love many botanical extracts for various conditions, as well as many of the substances that exist in the gray area of nutriceutical/drug. Things like Piracetam, which improves memory and prevents many of the signs of aging.
There are in fact a great number of supplements and pharmaceuticals that have some amazing properties, but people get distracted by shiny objects and think there is a short-cut around nutrition, exercise, and lifestyle changes. If I go into detail about a ton of supplements, fewer of you will actually do the plan in the book because you will try to supplement your way through a c.r.a.p diet, no exercise, and inadequate sleep.
If I had fewer scruples, I"d just make a Paleo Solution supplement line, promise you the moon, charge you a bundle for the c.r.a.p, and retire to a tropical island. But I"m an idiot, and I actually want to help people. I want to see you make legitimate progress. It is unlikely that any supplement or drug will benefit you more than Paleo nutrition, a little exercise, and a good night"s sleep. I know, it"s not very s.e.xy, but it"s the truth.
In addition to a lack of results from most supplements, there is mounting evidence that supplements may actually be harmful. High-dose antioxidants and vitamin supplementation ("high" meaning well above physiologic norms) are remarkably unimpressive in anything besides a legitimate deficiency condition and might even be problematic. Why might this be? Well, remember the theme of this book. When we are exposed to things that are new to our physiology or in amounts that our physiology has never seen before, we are at higher risk of developing problems. I"m sure I can find exceptions to this, but it"s a pretty solid guideline to follow. Not surprisingly, the supplements I do recommend for most people are simply absent or insufficient in a modern diet.
Vitamin D Actually we will call it "Vitamin 34 double-D." It"s that important.
What Is It?
Vit-D"s designation as a "vitamin" is a bit misleading in that it is really a prohormone (the precursor of a biologically active hormone). Also, we do not need to ingest vitamin D, as we make all we need if we get adequate sunlight on our skin. Vit-D has several metabolites, but we will only consider D2 (ergocalciferol), D3 (cholcalciferol), and the active form of the hormone/vitamin calcitrol (1,25-Dihydroxycholecalciferol).
What Does It Do?
Vit-D is best known for its role in calcium and phosphorous metabolism. A deficiency of Vit-D can cause rickets, but this lowly vitamin does so much more. Vit-D is critical in: Fat metabolism Cancer prevention (cell growth and apoptosis) Autoimmunity (regulating and normalizing immune response) Fertility Insulin resistance Types 1 and 2 diabetes Cardiovascular disease Anti-inflammatory as a c.o.x2 inhibitor You might find it surprising that lowly vitamin D would be my first pick as the most important supplement (it was a tight race between Vit-D and fish oil), but here is my reasoning: From a Paleolithic perspective, we are interested in controlling nutrition and lifestyle factors to bring your physiology back in line with that of our genetically identical Paleolithic ancestors. Most of these efforts will involve actions that reduce systemic inflammation. Vit-D reduces and controls inflammation from a variety of angles, and it can be tough to get enough because we generally live indoors, thus limiting our light exposure. By contrast, people who choose gra.s.s-fed meat and wild-caught fish will often get enough n-3 fats (EPA/DHA), effectively removing the need for supplemental fish oil. These folks are eating a 1:1 or a 1:2 ratio of n-3 to n-3 and are fine on that count.
Where Do We Get It?
Historically we obtained Vit-D via a photosynthetic process in which UVB radiation in sunlight converts cholesterol into D3. We can obtain Vit-D from certain animal products, such as liver or fortified dairy products, but liver offers several problems, including very high levels of Vit-A. Although Vit-A works synergistically with D, too much dietary Vit-A can act as an inhibitor of Vit-D. Interestingly, our main source of Vit-A has historically been the conversion of carotenoids (most people have heard of beta-carotene) into Vit-A, (retinyl palmitate).
How Much Do We Need?
Not surprisingly, governmental recommendations for Vit-D are weaker than a simultaneous case of rickets, scurvy, and anemia! Most guidelines recommend approximately 200 IU of Vit-D (remember this is D3), with the primary focus being placed on preventing undue bone demineralization. Virtually no thought is put toward the levels our species evolved with. Although Vit-D conversion is variable based on many factors, including skin pigmentation (darker skin makes less Vit-D relative to lighter-skinned populations), lat.i.tude (we receive more UVB at the equator and thus can potentially make more Vit-D), and air pollution (high levels of air pollution decreases UVB and thus Vit-D production), a conservative estimate places our ancestral norms at 10,00020,000 IU of Vit-D per day due to sun exposure!
Let"s look at some interesting information. Governmental recommendations for tissue and blood vitamin D levels range from ~3035 ng/dl, whereas populations that live equatorially and receive significant sun exposure have tissue levels as high as ~6580 ng/dl. Many studies have indicated levels above 50 ng/dl to be protective against cancer and autoimmunity, which should not be surprising, as this is likely reflective of levels normal to our Paleolithic genetics. Given the ever-growing number of benefits derived from maintaining an ancestral level of Vit-D, I think it"s reasonable for most people to supplement with 2,0005,000 IU per day of gel-cap Vit-D3. A six-month supply will likely set you back less than $10. Take this in the AM with a meal containing fat. If you would like to track blood work, you should look for a supplementation schedule that gives you ~5065 ng/dl. Yes, this is a good bit higher than the government recommended levels, but I think the benefits easily outweigh any potential downsides. Folks who suffer from hyperparathyroid disease will need to maintain dosages less than 1,000 IU/day, as they are at increased risk of Vit-D toxicity.
Sun Exposure In their outstanding book Protein Power: Life Plan, Doctors Michael and Mary Eades recommend sunbathing as a means of supplementing Vit-D. They recommend a schedule based on lat.i.tude and your natural level of skin pigmentation to gauge how much sun you need to produce adequate Vit-D. This is actually my preferred method for you to reach your Vit-D quota, but in all honesty, this is very hard for most folks to do. The key to this whole process is "safe, reasonable increases in sun exposure." That is hard as h.e.l.l to do if you live in a relatively cold/overcast environment, have kids, or your job does not allow you to hang out in the sun for twenty to sixty minutes per day.
All this considered, if you can construct a lifestyle that allows you to incrementally increase your sun exposure so that you can reach desired levels of Vit-D, go for it. If you are concerned about skin cancer because of this sun exposure, keep in mind, safe, incremental sun exposure (not burning your skin) decreases your likelihood of developing a host of cancers far more than it increases your likelihood of developing skin cancer. The main risk factor in skin cancer appears to be infrequent, severe burns. Use your head-if you can"t help but scorch yourself because you drink too many NorCal margaritas when you are in the sun, just stick with Vit-D supplements. If you want to play with sunbathing to make your Vit-D, you will find resources on the Robbwolf.com website to help you calculate your UV exposure for a given area.
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H1N1 and Vit-D Although most of the conditions related to Vit-D deficiency are chronic, degenerative diseases, Vit-D"s power is perhaps best ill.u.s.trated in the case of acute, infectious disease such as the H1N1 influenza virus. H1N1 has received ma.s.sive media attention in the past few years due to deaths and significant illness caused by the H1N1 variant. The ultimate fear is that a form of influenza that killed millions of people worldwide in 1918 will reemerge. And, something like it eventually will.
What we have learned from the H1N1 epidemiology is low Vit-D is not only a risk factor for contracting the disease, it is also a factor in how severely the disease manifests in a given individual. Yet again, levels above 50 ng/dl appear to decrease the likelihood of contracting the virus or of suffering the "cytokine storm" that appears to be the mechanism behind deaths caused by the virus. Not surprisingly, any factors contributing to inflammation appear to worsen the cytokine storm.
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Omega-3 Fats I went into significant detail about n-3 fats in chapter 5, so no need to rehash that here. Keep in mind, we are concerned about two things with regards to n-3 fats: type and ratio. The type we want are the long-chain forms (EPA and DHA) found primarily in wild fish and gra.s.s-fed meat. The ratio we are shooting for is 1:1 to 1:2 n-3 to n-6.
What Does It Do?
If you recall from chapter 5, what doesn"t it do?! Interestingly, we see multiple disease conditions affected by our n-3 status. N-3s affect a host of critical hormonal and cell-to-cell communication systems including prostaglandins, leukotriens, cytokines, and thromboxanes. This means n-3 fats have influence on: Cancer (cell differentiation and apoptosis) Autoimmunity (regulating and normalizing immune response) Insulin sensitivity/resistance Neurodegeneration Recovery from activity Fertility Where Do We Get It?
As I mentioned before, we historically obtained our essential fats, both n-3 and n-6, from dietary sources of wild game, seafood, and less appetizing sources like grubs and insects. Our modern, grain-fed food supply, complete with refined vegetable oils rich in n-6, has completely altered the critical balance of n-3/n-6 in our modern diet.
How Much Do We Need?
How much fish oil we need is highly subjective. For individuals who show signs of systemic inflammation, are overweight, or have been diagnosed with a condition related to insulin resistance or autoimmunity, the dosage may be quite high initially. As much as one gram of EPA/DHA for every ten pounds of body weight per day. That means total EPA/DHA! Your product will vary in how much it contains. You can use the online calculator made by our friends at Whole9life.com/fish-oil/ This may seem like a lot, but you will only stay at this level for a month or two to accelerate the healing process.
If you are generally healthy and athletic and eating well (lean conventional sources of meat), you are fine with a dosage between .25 and .5 g/10 lbs body weight. If you are getting the bulk of your protein from gra.s.s-fed and wild-caught sources, and you are not taking in large amounts of n-6 heavy fats (sunflower seeds, soy bean oil, etc.), then you may not need to supplement at all. How will you know how much you need? You can do a simple EPA blood test and get a general idea as to your status but, honestly, I"ve had few situations where that test was necessary. A simpler approach is to just go by how you feel. If you have reversed insulin resistance, lost weight, and are looking and feeling great, your need for fish oil will have decreased. Most of our healthy, active clients supplement at .25 g/10 lbs body weight (see table above).
Brands and Varieties There are hundreds of fish oil suppliers. Some are great, some not so great. Quality varies significantly, but I really like the following companies: Nordic Naturals Carlsons Barleans Capsule or Liquid?
Well, that depends. It"s easier to get a large amount of fish oil down in liquid form. Many people complain of the need to take a handful of capsules with each meal. Keep in mind, this is a vital nutrient that should be in our food supply, but is not. The people who balk at the amount of fish oil they need to take seem to be the same people who have problems losing weight, turning around their health conditions, and making progress. Give this stuff a shot for a month or two and you will be amazed by the progress you make.
Should You Get the "Pharmaceutical Grade Fish Oil"?
Ultra-purified fish oil is more expensive, but you get what you pay for. Many people who have GI problems with standard fish oil have no such problems with ultra-purified fish oil.
What about Contaminants Like Mercury and PCBs?