Joy of Paleo: What is the Paleo Diet

hi everyone I'm serenity huegel founder of joy of paleo and I teach people how to start a paleo diet that's personalized for their unique bodies so they lose weight and feel awesome but what is paleo anyway there are a lot of different versions out there so let me tell you about mine but first imagine you're a zookeeper and you're bringing the new animal into your zoo what do you need to do to get ready well you need to create a habitat with the right diet somewhere for it to sleep and the right temperature and humidity and where do you go to figure out all those components you start by observing the animal in the wild right well now imagine that your animal is a person there aren't a whole lot of wild people left but the ones that still exists can teach us a lot while people have a much much lower rate of disease or really almost non-existent so we know they live healthier lifestyles and what the paleo movement is aiming to do is to observe those lifestyles and take clues about how healthy humans live and then build a model for health that we can apply to us modern humans living inside civilization today makes sense there are many components to this model for health but since most of you have probably heard the Paleo diet we'll start there so what foods are paleo sort of a general guideline is that if it comes directly from the earth and an edible state it's included so veggies meats fruits and nuts those make up the biggest portion of the Paleo diet meals are generally veggies plus some meat or eggs and snacks maybe fruit or nuts pretty simple really the key is to make sure that you're buying the highest quality ingredients you can afford so that would be local organic veggies grass-fed meats pastured pork and free-range organic chicken and eggs because these foods have a higher vitamin content and fewer toxins than factory farmed foods but if your budget doesn't allow all organic all the time just do as much as you can what's not included are heavily processed foods we are either foods that grow in nature that look really different and they're edible state like wheat for example or foods that don't come from nature at all so if you can't pronounce it on the label it's probably out also not included our foods that humans only started eating after we started farming 10,000 years ago so the agricultural revolution marks the end point to the Paleolithic period of human history which is why the Paleo diet is called paleo because we only eat the foods from before the Agricultural Revolution now what's the big deal right so evolution is actually a really slow process human DNA hasn't changed much at all in the last 2 million years hard to believe it's so slow right but because it is that means that our bodies were designed or evolved to eat foods from before the Agricultural Revolution so that means no grains beans dairy or sugar now don't worry being paleo doesn't mean you can never eat another piece of bread as long as you live but it does mean that bread isn't our healthiest option and we should just eat it sparingly or maybe on special occasions or something so to recap the Paleo diet does include veggies meats fruits and nuts and does not include heavily processed foods grains beans dairy or sugar .

Video Description:

Serenity Heegel, Founder Joy of Paleo explains what the Paleo diet is, and what it is not.

Paleo Meal Plan and Recipe

warning some of the rich mouth-watering meals you see on screen now are part of a controversial new diet though it's actually millions of years old it's sending shockwaves through the diet and weight loss industry because most people simply don't believe you could eat foods like this on any healthy plan or ever dream of losing weight yet the diet you're about to discover really isn't a diet at all it's actually return to what works naturally and that's why it works it's based on how we humans evolved for literally millions of years its wisdom lies in the fact that it ignores met contradictions discovered by doctors and nutritionists in the lab and takes us back to our room a time when nobody got that when we were all strong lean and had boundless energy and when there are no degenerative diseases with the true Paleo diet virtually every health benefit under the Sun can now be yours as I'm sure you've heard countless individuals around the world have turned to the Paleo diet and way of living in order to regain their health energy vitality and power just a few the benefits users report are leaner stronger muscles increased energy significantly more stamina clear smoother skin weight loss results better performance and recovery stronger immune system enhanced libido greater mental clarity no more hunger or cravings thicker fuller hair clear eyes and so much more in fact when you toss all the false nutritional info out their side and finally get back to your roots there's really no part of your health and body that doesn't get better in some way and that's why the Paleo diet is by far the fastest growing eating trend on planet Earth because the results speak for themselves there's only one little problem why most people fail to stay on the Paleo diet now given the amazing results in all the about eating this way you think it would be a breeze to stay on it right well for some it is but not all because unfortunately most of the advice out there like eat like a caveman or just meat and vegetables if you know real instructions for how to do this diet properly so what happens you get forward eating the same thing every day frustration kicks in and then you quit but it doesn't have to be that way paleo hacks already provides the very best community for supporting and encouraging each other with cutting edge information and truths about the Paleo diet and now for the first time ever the world's biggest most active community of paleo enthusiasts bring you all its most delicious most savory recipes sure cookbooks from a top chef are nice but what if you had one from a respected chef and hundreds of living active healthy paleo experts well that's exactly what you get with a cameo hacks cookbook it's a beautiful full-color cookbook you can use on your computer tablet or print and take with you anywhere it's the ultimate guide for making the Paleo diet amazingly good tasting fun and full a variety that not only makes you healthier but also satisfies your taste buds and cravings it's everything you could ever want it a guide for how to eat properly the paleo way without compromising taste or convenience as you might guess each and every recipe contains no brains potatoes lentils dairy processed sugars preservatives or packaged foods eat rich juicy mouth-watering meals that make your friends jealous just imagine while all your friends are counting calories suffering through yet another miserable diet or worse they're ignorant and eating random process fees that's aging them at warp speed you will be dining on some of the tastiest dishes you've ever had like these yes it's hard to believe these are actually on any diet but again hey Leo is not really a diet at all and if eating foods like this on a daily basis wasn't enough you'll be getting slimmer more energized of better muscle definition be sick less often your mood will be better your skin brighter and so much more still wondering if this is for you the Paleo hacks cookbook is for anyone serious about thriving on the Paleo diet for life yes the recipes in this book are universally healthy and as such can be consumed daily whether you're a stay-at-home mom or world-class athlete remember when you consume foods we as human to the vaults to eat while simultaneously eliminating over processed sugar land in peace now linked to causing many diseases we are now faced with in society your body will be provided with pure complete nutrition and all these key nutrients from protein to essential fats to fibers vitamins and minerals all of it assists in normalizing your body weight this is just one of the reasons why so many athletes are turning to the Paleo diet because the improves athletic performance and recovery yes we are designed to eat and live off the land to eat fresh fruits and vegetables nuts fees and animals this is the ultimate secret to optimal health losing weight Stanley improving performance reducing risk of injury and faster recovery and healing and when you get your copy of paleo hacks cookbook today you'll be eating healthy meals that do not result in you eating bland boring or tasteless foods you will be quickly cooking with fresh ingredients that provide the ultimate range of delicious flavors and we'll have anyone rushing to the kitchen to eat your next meal and that's true whether you're a pro or a total novice in the kitchen it doesn't matter the food prep secrets we teach you are fast and simple designed by many in the community who have been doing this diet for many years and know how to make amazingly good meals with taking forever or breaking the bank this is the single best way to eat rich foods and yet get so many benefits and therefore richer in terms of your health you will even learn how to cook desserts that are overloaded with sugar and white flour which often leaves you bloated heavy feeling or fatigued after eating and you will feel one hundred percent confident cooking delicious recipes without pasta rice bread and dairy you'll get 8 recipe categories that ensure you'll never have to eat a boring meal ever again the Paleo hacks recipe book covers all categories with well over a hundred step-by-step recipes and every single recipe within the following categories will excite your taste buds and have you cooking an easy three-course meal snacks meat chicken fish and seafood soups salads omelets and desserts you'll also get special recipe categories recipes for the 21st century hunter-gatherer chocolate capsicum sandwiches noodle recipes paleo eating for modern people paleo breakfast recipes focaccia as you can see we've gone through great lengths so you have every possible dish and every possible way to make this diet delicious with plenty of variety each day the paleo hats cookbook is so simple even a 6th grader could use it from the onset we make everything as easy as possible and assume no prior cooking experience or talent nothing is left to chance we walk you through each and every recipe point by point until your dish tastes amazing and looks fantastic on the plate we show you simple easy amazingly yummy Paleo recipes with a wide variety of easy to make paleo friendly meals that will get rave reviews from friends and family every time clear directions with exact measurements no matter what metric system you use you will easily be able to make these paleo recipes without any hassle absolutely everything you need to follow the healthiest diet in the world and to start achieving the health energy vitality and weight loss results you want to further speed your success and results with the Paleo hacks cookbook we're also giving you bonus gifts worth $135 absolutely free as a special one-time offer for anyone who buys on this page now we're also going to throw in free of charge five powerful female manuals that take your results to the next level these manuals help combat the two biggest reasons why people don't get the start they need to stay on the diet one they don't have the initial momentum needed to keep them on the fan until the amazing results become apparent and to social gatherings and eating at restaurants take them on a left turn away from the foods they should be and worse they can't get back into the healthy eating routine because it's too hard well not anymore with these guidelines you'll explode right out of the gate and become absolutely confident and savvy with all things needed to thrive on the Paleo diet including paleo guide quick start manual if you're having a rough time getting the results you want health and weight loss efforts because you're unable to make the long-term adjustments in your proof choices then this is the missing link you've been looking for not only with this manual educate you on the Paleo diet and give you the information you need to get started but I'm also going to ensure that you get results by showing you how to make an everlasting positive change towards your health this is an opportunity to stop struggling with reaching your health goals when you approach your health and your food choices in the right way your life will immediately become easier and more enjoyable with more energy more vibrancy and with less illness slowing you down so if you're tired of healthy eating being hard instead of easy make sure you don't miss out on this free bonus paleo eating out guide in order to solve the dilemma of eating out at restaurants and cafes we created a very helpful manual called paleo eating out guide it shows you how to stay paleo when eating out over a dozen example meals you can order for a paleo friendly breakfast lunch or dinner tips and secrets that ensure when you dine out you're not getting caught up by sneaky ingredients such as gluten and dairy by the end of this manual looking forward to going out instead of hiding indoors like many restrictive diets would leave you to do it and that's only the beginning you'll also get the paleo food guide just in case you're thinking the Paleo diet sounds fair and clean in regards to food choices we're throwing in another bonus because if you simply expand the category of vegetables alone you have hundreds of choices for flavor and texture combinations to choose from this paleo food guide will be your best resource for all food paleo that will help you start this diet with ease it will also help you score new territory within your own cooking and creation this guide covers comprehensive list of paleo foods list of in-season fruits vegetables and herbs paleo shopping list and so much more this guide alone is worth the price of the main cook book yet it's yours absolutely free when you download your copy of the Paleo hats cookbook today you also get our favorite the four ingredients paleo cookbook this is the coach book that makes cameo cooking easier than ever it's based on the wisdom of many of the most experienced paleo eaters in our communities it shows you 65cc to remember recipes that provide you as fast everyday paleo cooking options how to spend less time in the kitchen and less money on food by preparing delicious paleo recipes in the simplest way possible using for popular paleo ingredients and that means you no longer struggle for ideas to create a quick healthy meal last but not least you'll also get instant access to our 30-day paleo meal plan we save the best for last because in this final free guide you get 125 recipes from the paleo cookbook that has been expertly collated in the 30 day meal plan it's full of color photos of delicious paleo recipes the plan provides a kickstart for those new to the ato diet and offers new exciting ideas for existing paleo diet enthusiasts you'll know what to eat each day what to buy at the store how much to eat and went if you want to take it that far it's totally up to you our goal again was to make threatening on the Paleo diet both in terms of the health benefits and tastes absolutely as easy as possible and be done that exactly to sum it up you get the pan the daily Oh quick start manual to help you get started immediately the paleo eating out guide so you can still eat out and have fun the paleo food guide all the healthiest paleo food plus shopping lists the four ingredients helio cookbook healthy pros often eat each day and the 30-day paleo meal plan so you always know what to eat overall we could easily sell these items individually for $27 age or charge over one hundred fifty dollars for the entire package but you won't even pay 150 or 190 vynn 50 when you click the add to cart button below this video you get everything instantly for just thirty seven dollars that's easily eighty percent off the normal price plus you're protected by your generous guarantee become a paleo pro in the kitchen in just 60 days or your money back now we want to help your intelligence think that you'll love every recipe in the book or that'll make you look like a supermodel old bodybuilder overnight but what we will say is that in all the years we've built you work in this community we've helped thousands prepare food and drive with this diet and way of life and we believe you'll be no different so are guaranteed to you is this the pain you have scope cook must need preparing meals more easy more delicious give you more variety on the diet and help you experience the mental health benefits opinion much more quickly or your money back this isn't one of those no questions asked generic guarantees most companies offer you and hope you forget about because we stand by the results this program produces if you don't experience these results in the first 60 days simply email us and we'll immediately refund every penny you paid no questions asked if you already know paleo is for you are you willing to spend an hour and a few bucks so you can thrive on it when you download your package now you get the paleo hacks cookbook over 125 full-color mouth-watering recipes the paleo quick start manual to help you get started immediately the paleo eating out guide so you can still eat out and have fun the paleo food guide all the healthiest paleo foods and shopping lists the four ingredients paleo cookbook health approach often eat each day and a 30-day paleo meal plan so you'll always know what to eat worth a grand total of at least one hundred sixty two dollars yet you pay only thirty-seven dollars that's $125 off so what are you waiting for now that you know how easy and delicious paleo eating can be and now that you've seen what a difference it can make in your health and especially since you know how important it is to get healthy and fill your body with nutrition as more and more corporations strive to mess with our food from preservatives to GMO and worse let's move forward together armed with information in this video you can choose to spend a few minutes each day learning to prepare these amazingly satisfying Paleo recipes that you'll master and use for life to get healthier more energized slimmer and stronger or you can choose to go at it alone a serious mistake in our opinion especially since your purchase of a paleo hacks cookbook is fully guaranteed I think we'll have major consequences for your health and wellness in the days ahead but of course it's completely up to you for my part I sincerely hope you choose to join our community and using this priceless resource use it daily to get healthy and love what you eat and experience the best health of your life in 60 days or less starting today I know you'll make the best choice and I look forward to welcoming you aboard here's to cooking healthy paleo recipes .

Video Description:

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As I'm sure you've heard, countless individuals around the world have turned to the Paleo Diet and way of living in order to regain their health, energy, vitality and power. Just a few of the benefits user report are:
Leaner, Stronger Muscles
Increased Energy
Significantly More Stamina
Clearer, Smoother Skin
Weight Loss Results
Better Performance and Recovery
Stronger Immune System
Enhanced Libido
Greater Mental Clarity
No More Hunger/Cravings
Thicker, Fuller Hair
Clear Eyes
And So Much More!

Paleo Italian Wedding Soup- Paleo Recipe

hey what's up Jason Yun LVN online fitness com lion tamer online com coming to you from the kitchen once again we got a healthy paleo meal for you again today we're making paleo Italian Wedding soup so let's get it going so it's coming from our fast paleo cookbooks top 100 so the ingredients you're going to need I don't I'm all set up here but you're going to need coconut flour a half a cup and you'll need oregano 1 or for the four meatballs you'll need quarter cup teaspoon dried oregano quarter cup teaspoon dried basil 1 egg 1 clove garlic grated you'll need 2 tablespoons of parsley you convince that two tablespoons grated onion you'll need ground turkey so we have trader joe's butcher shop alright and salt and pepper to taste and then for the soup you will need 12 cups of chicken broth ok we have a trader joes organic free-range chicken breath today and you need tbsp olive oil 1 stalk celery one diced carrot 1 diced medium onion and quarter teaspoon dried basil or teaspoon dried oregano 5 ounces of spinach and two eggs beaten and that's salt and pepper to taste so that's all for the ingredients I will get to work on the first step and get to shown it to you alright so the first thing I can do is heal up your oil chop up your vegetables put those the onion carrot and celery into the olive oil and click that till the vegetables are nice and tender and then while that is happening I will show you the next step so once you get that started then you're going to add the ingredients for the meatballs all together so add your meatballs grated onion parsley garlic powder bag coconut flour basil and oregano and salt and pepper to taste and then you form your little meatballs out of here so depends on how big you want to make them so it's up to you how big you want to make them so I'll put those meatballs together and get to the next step okay so that's what we've been talking about seven minutes now so look pretty good I am going to add them into the big pot of chicken broth and cook that up or bring it up to a gentle simmer still working on the meat battles over here and then once I got the big pot up to a general sooner i will add the meatballs and then i'll show you the next step also don't forget to season with your basil and oregano as you're bringing that up to the center all right so while you're a soup is boiling up finished all the meatballs you want to get your spinach ready and also your two eggs so you're going to add that at the very end after you add the meatballs but we'll get to that and make sure you the next step back to that alright so the soup is starting to simmer so I'm going to be adding the meatballs in here so should take about 7 10 minutes for the meatballs to cook and they'll start rising to the top once they are done all right and then I will show you the next step with the eggs and the spinach and that should be the last step for the paleo Italian Wedding soup so all right so the meatballs come into the top looks like they're done pretty much now we're going to add the fish ok so I'll write a speech let it cook and soften for about a minute whoopsie there we go do that a couple handfuls here spinach awesome super food and the greatest foods healthiest foods on the planet all right we'll let that cook a minute and then I'll show you the last step which is the eggs you can also salt and pepper to taste now as well all right last step is you can take the eggs sure they were whisked up Hank and you're going to put it into the soup as the egg yolk hits you want to be stirring in as well so here we go all right that is last step so we will be able to give this a taste test and let you know how much turned out good alright so it is all done as you are doing the taste test let's get to work yummy yummy school down a little bit get some onion some spinach that's it some broth so that's good it's very good it's very good right it's yummy soup goodbye you to request for more so very good recipe very delicious give it a try and let me know what you thought of the recipe remember it's from the best paleo top 100 recipes so I'm going to link down below get that yourself don't forget you can download a free 30-day paleo challenge ebook that I wrote so download that dude paleo challenge by the wise rate comment like this video you know I subscribe got a lot more videos coming for you it's all I stands Jason Young from the kitchen saying stay strong stay positive be the improvement war you today have a great day you .

Video Description:

This recipe is from the Top 100 Fast Paleo Recipe Book:

Jason Yun makes the Paleo Italian wedding soup. Very tasty recipe. Let me know what you think of it.

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Why Don't Cave Women Get Fat? - Paleo Meal Plan on Today Show

with just two days left until the new year it's almost time to start giving up the processed carbs and sugars and start eating keep you here with a diet that will help you drop the pounds fast is Esther Blum the author of the new book it's called k2 go get back that's right I love you alright so it's okay a lot of people try to cut meat out when they are trying to feel better but I think it's okay yes but the key is it has to be pasture me it has to be meat raised on grass because that contains omega-3 fatty acids okay oh no then how do you know you go to a butcher or your meat is specifically labeled pastured or grass-fed mean you never heard that pastured pasture and you can find it even at you know Trader Joe's Whole Foods I go to a local butcher so I'm very sorry that be like kosher almost it's definitely not kosher not sure animals are not raised pasture okay this is crazy the first dish that you have for us solid breakfast yes it's very good to me yeah gorgeous girls eat me this is the breakfast for you if you want to anti-age yourself raise your serotonin levels and dopamine levels in your brain fight cravings and give yourself a lean muscular body what does dunkin donut holes every morning that looks like heavy meat in the morning okay because and assuming this is pastured meats meat raises your serotonin and dopamine levels in your brain so it gets your brain awake and alert all day long I thought you weren't supposed to eat fruit then in the morning and you do have some some raspberries so what is that but that's what raspberries are chock full of antioxidants and they're a very low sugar fruit so I do encourage women especially to eat fruit because it satisfies that sweet carbohydrate cravings out you've got avocado and also that's breakfast tell us about the status ok the snack this is proud of friendly yummy beef jerky and again you can find beef jerky that is for animals in the effort and try some and I would encourage you to try any of these cuz they're delicious this is quite chewy ok you can make your own what's wrong nobody hurts you to pick a lot up this is a bread free sandwich because when you're on a patio diet the lettuce yeah you do them in and out burgers even do it I notice this is lettuce with a salmon cake instead of a crappy mega threes and omega-3 fats again excellent for brain health a woman fit for you good girl all right now we have job this is your this is a side salad this is your afternoon snack this is turkey and avocado dad I'll try oh good girls this is the time of day when women especially get those horrible cravings I'm fed twice now right that's right and I'm trying to teach you both fit you really need a ton of protein throughout the day I want you to know yogurt and granola all day and that is not another boost your brain biochemistry I love this that's great look I did I do this looks awesome now this is the lateral move people say especially women how am I going to give up carbohydrates at dinner and it's all about lateral moves so zucchini pasta is a wonderful lateral move and you don't even have to cook the zucchini we have that in our part what was that remember we have the what was it delicious yeah it's done and even children will eat this because you can say you know their dinosaur noodles and they're very low in carbohydrates super healthy for you okay is it also hot to know this is room temperature and if you use a hot sauce it will naturally cook the pasta anyway .

Video Description:

Check out our cheap and easy-to-make paleo recipes
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470+ Paleo Meals, Snacks and Desserts

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If you’ve been following our website and Facebook page for a while, you know just how awesome the Paleo diet can be. One way to make it even better is to have a plethora of delicious recipes at your fingertips, ones with mouth-watering pictures and easy instructions.
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Food: My Bone Broth Recipe & How-To for Paleo Diet

hey this is Trish and I am in the kitchen today and I wanted to show you how to make bone broth it's a really popular thing going on right now the thing is is that bone broth is actually just like beef stock or pig stock or chicken stock whatever you have on hand and meaty marrow filled bones you could make this bone broth out of today I'm using oxtail and so I just want to show you a little bit about the process because when I was sick I was actually too sick to make me some bone bras but now that I'm doing better I'm making bone broth and I wanted to just show you how to do it so I hope you enjoy stick around ok so I've already started the process because I just wanted to show you the midway point of the first part of this process of making bone broth so let me turn the camera around here we go and you will see all this yumminess right here this is oxtail you'll see those bone filled marrow bits there in the center and you'll also see parsnips that's the white bits you see carrots I have onions I have celery I have some garlic over here not sure if you're seeing that in the camera and and what I'm doing is I'm roasting all of that all I did was put on a little bit of a little bit of salt and pepper and some extra virgin olive oil um I'm not a big fan of olive oil I don't know what the big deal is personally I don't like the taste I'm from the south you see and we don't grow up eating olive oil because olives are not native here we we cook in lard lard grows here right now I'm kidding you know where Lord comes from right well if you're vegetarian you don't want to eat that um but but I have coconut oil I didn't feel like melting coconut oil so I just used some olive oil so what that is is that's the the bones themselves this is two pounds Ashley's about three pounds of oxtail so you see it has really great layer of fat it has a lot of meat on there and then of course the marrow there in the middle of the bones and a little salt and pepper sea salt of coarse sea salt I love that black pepper and olive oil you smoosh it all around and put it in an in on 450 degrees Fahrenheit no idea what that is in Celsius sorry to my friends in Australia but 450 Fahrenheit and let that cook for about 20 minutes which I've just done and then you're going to flip it and that's what I'm about to do I'm not to flip the meat over I want to get that I'm going to get those at the fat part of the meat i want to get those on touching the bottom of the pan so they get really great yummy browning juicy roasty flavors and more that are so so very good so I'm going to do that I'm going to stir the vegetables up and you don't want is left a lot of veggies in there that's because and you'll find this if you do this you get to this point when you pull it out after the second time because I'm about to do it for another 20 minutes in the 450 degree oven those vegetables are so delicious that you start eating them and then you're like wait a minute now I don't have enough for making the actual stock or the broth or whatever the next process is and so I just make some extra so that I can eat them while I'm doing the other part of the bone broth so all right so I'm gonna flip these over put them back in the oven for 20 minutes and then we'll do the next step ok so this sucker I just pulled him out of the oven and he looks gorgeous let me show you what he looks like okay so do you see all of these brown bits and you see this right here I mean every one of the tongs you see all this gorgeousness in here this is all flavor you see that all the way down here in the pan yummy yummy yummy yummy yummy look at that Brown I think it's called the my yard reaction or something like that so yeah so you see my beautiful garlic over here in the side oh he's beautiful ah so now the next step I'm gonna have to put you down in order to do this but the next step is I'm going to transfer all of this to my pot and and then i'll talk to you about the next step in the ingredients that go in ok so do you hear that you hear that sizzle that's because I've got my pot already hot this is a nice-sized stockpot I wish I had a bigger one so now i'm just adding in all the meat so I'm just transferring it at a time over here looking a little bit extra brown on it then I'll start to move over some of the veggies so you see this this is a post it now parsnips are root vegetables and what you're looking for when you took pcs if I can get this in the right angle do you see all that you you see that isn't that gorgeous you would not know how divine this tastes so I'm going to leave them over to the side so I could eat them thank you very much and then you can see the carrots you see this gorgeous color on the carrots believe it or not this is not ruined this is perfect so that Kerris I've got the onions I'm just moving everything over you know the cool thing is is that carrots this orange color look at that ok I'm going to put him to the side I'm going to eat him I should have got the plate anyway yeah so carrots are actually his orange color is actually a modern hybridization in medieval times carrots were white in fact if you look at medieval paintings of farmers market or you know the center of town scenes that kind of thing where they you have farmers selling their crops carrots are white so all of these in here and what I'm going to do is I'm going to keep doing this I'm going to keep my girl look out I'm going to take out a few of these clothes that are now roasted I'm not going to put them in here as well okay so here's what's happened now this this pot was so hot I had to go ahead and put in the water I wanted to show you the ingredients that are going in now but um the water barely needed to go with because it was sizzling remember that sizzle you heard that meat was cooking a little too hot and quickly so i had to go ahead and put in the water but let me show you what's happening here everything is bubbling away over here i have the apple cider vinegar i'm going to do 2 tablespoons of apple cider vinegar 2 tablespoons of Worcestershire sauce 2 tablespoons of a black pepper cool um that's what the peppercorns and normally I would do two bay leaves but this is a big bay leaf it's from across the street so it's not store-bought so these just you know grow wild actually been a Laurel as a protected tree here and so this is what i'm going to use and so i'm just going to put him in there you see I've already emptied out the garlic cloves they got nice and toasty roasty and so you know put the garlic in there it's a lot more mild it's a it's a much more smooth flavor than eating just the pungent paint pungent flavor of raw garlic and so yeah for those of you who like my skull here he is he's right there like my skull knife block and in case you're wondering what this is these are sweet potatoes that I have allowed to sprout and I'm going to plant these because these guys will make absolutely gorgeous greenery out front by my front door you just plant let your sweet potatoes go to sprouting like that and then you can plant them and maybe a few weeks after you plant them suddenly it's like they grow two or three feet long overnight and they have these most vibrant bright green leaves you've ever seen and they're gorgeous so it's really inexpensive way to have some nice plants and greenery out by your front door so that's what I'm doing that and you see my bananas over here I can't stand bananas but I eat one I try to eat a banana every day but I usually eat them when they're still just a little bit green because they taste the least banana II at that point but what I'm doing is I'm I've allowed these bananas to kind of get ripe really right because i have read that the brown spot like the more brown spots you have on the banana there's a chemical change happening in the banana and that chemical change that chemical that's being produced is actually really good for the immune system and so of course i can't think of what that is right now but you know google it and let me know what you find so i'm letting these go and we call these drafts the draft bananas you see that how they're kind of brown we call those giraffe bananas here in this house and and so you can see this is bubbling bubbling away and so now this is just wait sit and wait sit and wait sit and wait smell all this gorgeous gorgeous food and this is actually going to cook for about 24 hours now I don't have a crock pot and I do not want to let this cook overnight so I'm going to let this cook for about seven hours seven eight hours I'm going to let it cool for about an hour on the stove and then I'll put it in the fridge and then I'll just resume cooking it tomorrow because you want to cook this about 24 hours now the next step is actually in about two hours from now I'm going to take the meat out because the meat will be tender and falling off the bones at that point and I'm going to eat it because I'll be hungry and you can see over here my kitchen a little bit of a mess right now but you can see my yummy yummy food right there you see that all those gorgeous colors yes yum yum and and so those are going to be really delicious i'm gonna go ahead and eat those because i'm very very hungry and i will just keep cooking so the ginn this is going to cook for a couple of hours then i'll take the meat off the bone but i'm going to leave all the fat you want that fat because what we're doing with the bone broth is we're getting the collagen and we're in the fattest flavor then the bones are the college in the out of the marrow the protein and all those yummy brown vegetables um flavor yes indeed they're me gorgeous and delicious and this is that this is the hard part the waiting but see I was smart I made extra vegetables so I don't have to actually wait a long time I can go ahead and eat some right now all right so I'm gonna see if I can wait and a couple hours and show you what it looks like when you're pulling the meat off the bone okay alright see you then bite ok and so here I wanted to mention something really quickly and that is a little bit of a controversy over the protein scum that rises to the top while you're cooking it in case you've never seen that here's what it looks like you see that it's this kind of frothy white protein scum that rises to the top now some people say oh you absolutely have to get rid of it some people say it doesn't matter i'm in that I don't care camp on this I think that you know taking the this that pond scum of the top is really just because um you know fancy chef type people want to make brats or customize that are really clear and this pond scum you know whatever the proteins gaun gana again cloud up your broth again personally I don't care and since it is protein the whole point of this is because i want the protein i want the collagen and you know protein you can change the amino acids which is building blocks of life so why would i get rid of that um so I'm going to keep it i'm just gonna stir it i have my handy-dandy wiki spoon under if you see to see my witchy my witchy yes yes yes yes my Richie apron you see my witchy stuff is my little bitchy up there she she keeps my kitchen safe for me and so anyway so all I'm gonna do with that pond scum I'm gonna start it right back in and I'm going to keep doing that but of course if you want to get rid of it you can um you may find it if maybe it flavors the the broth in a way you don't like or maybe you just don't care either again I mean I don't care camp and I'm still not feeling well so I really really really don't care but I did want to mention it just in case you noticed it and you wanted to know what to do about that frothy mess on top of your bone broth okay it so here we are on day two of the making bone broth and I just want to show you what it looks like over overnight because what I did again because I don't want to keep this on the stove or even in the oven overnight I had to reduce it so that I could put it in the fridge now what I did was I reduce it way down why because it cools off more quickly so that I could get it in the fridge so that I could get a little bit of sleep so here's what it looks like you see that see that delicious layer of saturated fat there on the top and yes I am absolutely keeping that that's not going anywhere how dare you even suggest that you take that bad off it's delicious so there it is now watch what happens okay so what I'm going to do is I'm going to take my handy dandy spoon and I'm just going to cut through this just so you can see this is the broth this is what the broth looks like over night okay and so all I did hit was just I just flip this over and you can see you can see it really is like jello of course the word jello comes from gelatin because you know gelatin collagen comes from the the marrow of the bone that's why a lot of vegetarians will not see there's one of those right there one of the ox tail bones a lot of vegetarians will not eat jell-o because it is derived from animal product like right there so they go toward plant sources of gelatin so start to see some steam coming off the top there then what I'll do is I'll just add in some water and just get it going again okay so while this is doing its bubble bubble toil and trouble thing over there behind me you may be asking yourself why would you even bother to go to all this trouble well if you if you're like me and you can't or don't want to buy processed foods you have to cook this way you have to cook at home or at least have a local source of food and/or food that you can buy locally that you know is healthy for you one of the reasons that I cannot stand to buy store-bought broth is because of the amount of sodium in it sometimes it has caramel coloring to make a little more brown because they didn't roast the vegetables first but the sodium is the big thing I mean in one serving you Oh serving as a cup let me show you what a cup looks like i'm going to get my get my measuring cup out there this is this is one cup one little bitty cup it has like 960 milligrams of sodium the problem with that is that the body only needs about three grams of sodium on a daily basis so when you have even just one cup of soup or one cup of broth or one cup of stew or one cup of anything that's made with the store-bought stuff I mean you're using nearly one-third of your daily requirement for sodium and on top of that you can't source the sodium because they just say salt what kind of salt was it iodized salt probably i don't use iodized salt I don't want because it's a refined salt I use sea salt and so you know one cup has 960 milligrams it's the only one gram of sodium and so you know when you want to cook with things cook with the broth you look like my daughter wants me to make shepherd's pie I use broth for that I want to make gumbo i use broth for that chicken and dumplings i use broth for that you get the idea yeah and so being able to do this kind of thing with my own bra that I can source every single ingredient I know exactly what's in it um it just makes me feel better you know and I don't know why these companies you have to salt everything so much I'm simply well aside from the fact that Americans are now so accustomed assault but you know broth is supposed to be a starting point it's a foundation to a dish it's not the dish itself but I think a lot of people use store-bought broth they just maybe add the water to it you or like a bullion q where some of those concentrated broth a mix or new stuff I'm still sick I can't think but you know then they add water to it and they just heat it up in the microwave and they eat it like that is soup that's not what broth is supposed to be broth is a foundation that you then add other flavors and layers too but I think that's why they add so much sodium is that people just try and use it as soup itself and that is not what it's supposed to be so anyway I just wanted to talk you see that back there it's getting ready so I've got to go ad the water to hold on all right so there we go you can see it's bubbling and it's come back and it smells absolutely divine you can smell the roasted vegetables you can smell you can smell the peppercorns you can smell the sharpness of the Worcestershire sauce and the apple cider vinegar you can even smell the different vegetables that carries the parsnips even get a set of some celery in there it's absolutely wonderful so now I'm doing to do is wait for this to boil bubble toil and trouble once again so let me put the top on and he'll get to cooking and we'll be back okay so I added a little more water that measuring cup that I just put in there that's eight cups I've added another four and i'll add another four and i'll just keep adding and topping this off the goal here is to get at least I'm trying to get at least three or four quarts of bone broth out of this the whole idea behind the paleo trend of with bone broth is that you drink a cup of it every day because you want the collagen you want a protein and you want all the other great little vitamins and minerals that have seeped into the bone broth through the cooking process and so you know i'm i'm gonna have to do this again the first thing I knew I need to get crock pot and I'm I've been sourcing a quart crock pots because I need to try and get a lot of bone broth when you go to this much effort yet you want to get as much as you can now honestly if I had a crock-pot this would be a lot simpler all you would do is just roast the vegetables like I showed you and you put in a crock-pot and you let it cook overnight 24 hours up to 48 hours even and that would be your bone broth and you'd be done but because I don't have it I have to do this and because I know a lot of I know a lot of men out there who want to try and be healthy but they don't have a crock pot either so we're in the same boat so that's why I'm showing you how to do this and but pot would make it a lot easier but until then we're doing a stove top so it's a it's going now it's going to get up to the boil I'm going to just keep doing that process of adding water let it reduce adding water let it reduce adding water let it reduce because every time you reduce it you're concentrating the flavor and so that's what I want I want some really really delicious nutrient filled broth by the time we're done with this at about midnight tonight so I'm going to check on this and then I will check back in later okay so this stuff is finally done and let me show you what I did and try and explain it as I go along because basically what I did was like I said I reduced it down just to make it easier for me to strain it and then I have put it in jars so let me show you what that looks like okay so there is the bone broth you can see all the jars of bone out that I have basically what i did was i first had to strain this stuff and I started that by taking out all of the vegetables look at that I mean you can see these vegetables are planes spent there is there is nothing left to these guys although technically you could still eat them a little bit of fat and stuff right there there's a little bit of meat in here you could beat that if you wanted to but the fat of course if you have a dog or a cat they would love all of this you just want to double make sure that there are no peppercorns although the peppercorns really are kind of soft at this point just make sure there no peppercorns in there and of course you want to make sure there are no bone shards because here the bones now the bones as you can see these bones are spent too I mean even the meat that was on there it is it has fallen off then your little bits when you plug off the meat a little celery and you'll you can just tell these bones they're pretty much done but when again it you can give these to your animals too but again just be careful like I would not give this kind of piece i would not give this to my dog is too small especially a big dog because they tend to not chew they just swallow their food you know things wolf it down and but yeah just looking around I mean these bones are just about done so you're going to see these bone in caps there they look like little little kneecaps that come off the ends of the bones so just be careful when you if you want to give these to your to your dog just be careful i would give them the actual vertebrae the bones themselves and not these little extra patella looking bits right there so yeah so these are all spent so let me close up the tongs basically what i did was i reduced it down like i said and then i put it into a clean pot and then i added water to fill it up to the line and filling it up to the line then I just started together to incorporate the broth after you this was after I strained it and then I used a funnel to help put the bone broth into the jars I was hoping to get several courts and I did as you can see the these are court mason jars here this is almost a court I think maybe it is a court with almost a court for sure and then these are spaghetti jars back here and then these are my coconut oil jars so I saved my jars and try to recycle them in the hopes of doing some canning and that types of thing that type of thing so yeah so as you can see you can see there's some fat saturated fat that's kind of ray the rising up here to the top it's late sorry brain is tired and the fat is rising to the top you see there's not a whole lot of fat I did not deaf at this so considering we started with olive oil and you know we have all this fat you can see that's left over there actually is not going to be a lot of fat in this bone broth but the fact that is there it's going to taste awesome so now what I'm doing you can see I have the tops off the tops are waiting I'm letting these cool here and and then they will once they're a little bit cooler then I'll put the tops on and I will put them in the fridge and I will put them in the freezer now you see these little jars here these again these are my coconut oil jars right here these are about two cups so um the reason why I did these is because I know when I'm cooking this is two cups so if I'm only doing a small amount of soup let's say for my daughter and me this is two cups and all I do is just I'll just pour that in and use it the courts then are of course a court each and i will use those when i'm making larger amounts of a dish like you know like a gumbo a soup an irish stew of course that's what my daughter really wants she wants shepherd's pie and she wants Irish stew so there you go so this of course you can throw all of this out the vegetables are done the bones you can give to your dog not the end caps and then just these are cooling off and then I will jar these let me show you what this looks like we just show you this there's an absolutely gorgeous color and you may notice some sediment after its had time to sit but this has been sitting here for oh no maybe 10 or 15 minutes and it's still gorgeous and it is done the tops are on the jars and they're ready to go in the fridge and the freezer now I swear this is not a difficult process it's just a long process and it's made a little bit longer because again I don't have a crock pot I'm doing this on the stove but it's really just roast the meat and vegetables boil that sucker for 24 hours strain it bottle it jar it and that's really all there is to it I swear again it just seems like a long process well it is a long process but it's just it's not hard you can see my guys right there on the counter see them gorgeous looking fabulous and and so some of these i will put in the fridge the mason jars the quart jars i think i'll go ahead and put those in the freezer i know they can go in the freezer now if you actually have the tools and the equipment to can do canning you should absolutely no do these in a proper canning method so that they can last a lot longer but i know this is going to go really quickly here and and then to is like okay well that's a lot of work for something that's only gonna last a week or maybe two weeks at the most but I i am i am i am comforted in the fact that i know exactly what's in it I know how it was prepared I know there's not too much salt I know that the ingredients are are good and I know most of all I know it's made with love and and so that really is one of the most important things for me so I am going to go because this video this whole entire video I'm sure is going to be 20 25 minutes but but I hope that it's helped you and you know if you make your own bone broth please leave a message down below so that I can hear how it happened how it went for you because you might have some tips that will help me and they'll help everybody else so all right long day I am ending this and I love you and I will see you tomorrow bye .

Video Description:

September 17, 2015: Two days in the making, here's my how-to for making bone broth on the stove (sans crock pot/slow cooker). Enjoy! ~ trish

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Origins and Evolution of the Western Diet - The Paleo Diet - Part 2

well I've been interested in this Paleo diet concept for a long long time I I first read boy Deaton's paper in the New England Journal of Medicine it was published in 85 and I read it in 87 and I thought it was just about the best idea I had ever heard on how can we optimize human nutrition and so that's really where my lifelong journey started was reading the cross references to that first paper and of course anybody who reads scientific literature you realizes that every article that you read has other cross references and so there was this incredible spiderweb of papers and so I ended up having tens of thousands of papers in those days we didn't have PDF files so my entire office was filled with all this you know I'd killed so many trees but that's kind of how the whole thing started and I have graduate students because I'm a professor to Division one Research Institute and we make our living by getting grants and writing scientific papers so this was kind of my hobby that ended up becoming my not just avocation it became my passion and that's how the whole thing happened and early on in the game I took a couple of my PhD students and I said hey if we're gonna eliminate two food groups and processed foods what in the hell are we got left what is it the diet going to look like are we going to end up being deficient and that's kind of how the my books came about is I found out not only are we not deficient is that we are absolutely sufficient we are incredibly rich diets by eliminating these foods so this is kind of what this talk is all about and that's how it evolved and you've seen this slide before is that these foods comprise 70% of the energy in the u.s. diet but they were rarely or never consumed by our hunter-gatherer ancestors and so it was never my intent and the the press the popular press got this wrong and because I was at Ground Zero and this concept people that read about it they don't they don't go back and read our original papers what we were trying to do we were never trying to replicate a hunter-gatherer diet precisely all we were trying to do was to emulate with foods that you could basically go down and get the supermarket or Whole Foods or you know your your grass produced meat folk or so that's what we were trying to do and you can see here that these are the foods that I'm suggesting was there anything in Stone Age times that look like that no carrots were not big and orange there were tiny little things the size of your finger they were white or purple and you didn't get much out of them and same way there was no such thing that looked like this the meat looked a little bit like this and the wild fish looked a lot like that there was nothing here but when you eat these foods it does a tremendous amount of good for our bodies and so there's no real absolute Paleo diet this is a rule of thumb so you practitioners just take this with a I don't want to say grain of salt but realize it is a little bit of wiggle room here so this is usually what we see in hunter-gatherers on average is a little bit more than half their energy from animal foods and the balance from plant foods they didn't eat grains and they didn't really process their foods and so the typical macronutrient breakdown then is very high protein tends to be lower in carb and fat tends to be sometimes lower but mainly it was higher and so we really can't eat wild plant foods like this Coon woman showing us her guru of berries in Tama melons and we can't eat unprocessed fruits and we'll talk about the difference between the two is that the wild plant foods are typically smaller more fiber less sugar so the amount of fructose that you get in an apple or in grapes you don't really see that very often and people with the metabolic syndrome should stay they should watch their intake of this until they get their body weight reduced in their insulin sensitivity normalized now there's slightly greater minerals because we don't harvest the wild plants you're in and you're out and then take the entire plan away from the field so the nutrients the minerals go back into the soil for the next generation of plants whereas in a modern field we take the plants away and we gradually deplete the minerals vitamins are determined genetically so they're about the same there's some variation here if you look species to species these are the 20 most commonly consumed vegetables in the u.s. diet so any vegetable is fair game particularly ethnic markets and whatever the only ones that aren't potatoes maintain glycemic responses that are very non paleo light and they also are very high sources of anti nutrients they contain a variety of alkaloids and lectins that Pedro Bustos may talk to you about sweet corn is a grain so it's eliminated and beans green beans are also eliminated because in their native state most legumes are in digestibility nutrient content those are the 20 most commonly consumed fruits as I mentioned you need a little bit careful with some of these fruits if you go to my website I actually have a listing of the fructose content of all commonly consumed fruits so you can advise your patients which are the low sugar fruits dry fruits you need to be careful with because they can elicit high glycemic responses athletes and people that have exquisite insulin sensitivity it doesn't seem to be much of a problem particularly in training these are the 20 most commonly consumed seafood we are depleting the world's ocean of wild fish so there are sustainability issues here that really transcend the the Paleo diet one of the things that I would be careful with our farm fish because it reduces the long-chain omega-3s and increases omega-6 is frequently there Fred fed cereal grains so we can't most of us don't have the luxury of eating wild game meat and many of us if you've ever tried it you say it tastes gamy you don't like it but we can get grasped reduced domestic meats and that's a good second choice so if if you look at wild meat as I mentioned earlier wild game is very very lean and in Colorado we have a lot of game and so we've done human interventions with wild game and doing nothing else and it seems to improve blood lipid profiles so you can get domestically produced grass and past your meats that are fairly similar to wild meats and you can see one of the reasons why they're much more expensive but by the whole carcass and so my wife and I that we live in Colorado and that's how we do it would buy half a side of grass produce bison or a half a side of beef get it processed cut up and we've got a couple of freezers that we put it in now that two of the boys are out of the house and in college not so much anymore but we were eating a ton of meat at the time um so what are other strategies to enrich the omega-3 fatty acid content of a contemporary Paleo diet let me just go back here is that the amounts of omega threes milligrams per 100 grams of beef is relatively low so you you won't if you were to eat only grass produce beef you can see here here's the total omega-3 even though you get almost 100 milligrams 100 milligrams isn't going to cut it and so let me show you what you really need to do and you need to take a couple of dietary strategies when you're on a contemporary or modern Paleo diet again grasp reduced meats they taste better healthier typically less exogenously alit into them hormones and and pesticides and whatever fatty fish salmon is a really good way to go eat a couple times a week or mackerel and you're in good shape supplement with fish oil I don't recommend cod liver oil because cod liver oil is a mixture of vitamin D and a and it turns out that that mixture may not be so good so if you're going to get fish oil get it from the flesh of fish omega-3 enriched eggs or better yet get free-ranging eggs they taste better so if we look at the recommended omega-3 fatty acid intake these are the long-chain epa and DHA you can see we have four categories here we have the current north american intake which is significantly which is way too low and you can see what the American Heart Association recommends for the coronary patients and so the the difference the gap can be as much as 770 milligrams per day yet you can see here that by simply consuming a quarter pound of Atlantic salmon you can get as much as you need for the cardiovascular protective effects and it tastes good so these are the ten most commonly consumed nuts and seeds in the US diet you can see those and this next table shows you the fatty acid composition and you can see that most nuts are very high in linoleic acid and six fatty acids and they have virtually no long chain fatty acids and very few of them have alpha linolenic acid or eighteen 3n3 which is an omega-3 but that has to be chain elongated in the liver to the longer fatty acids to really have biological effects so the point here is is that you can derail contemporary Paleo diet by eating a ton of nuts and dried fruit and whatever and thinking you're having a healthy diet but actually you're having a high glycemic load high linoleic acid diet so this is not a good strategy use them in salads use a handful occasionally but don't eat it the hell out of them every single day so here's some healthful oils and their characteristics or what are thought to be healthful hunter-gatherers never ate any oils so there could always be an argument saying that you shouldn't do it but as far as I know there are no really adverse health effects of any of these well flaxseed there's some papers some epidemiologic papers suggesting there's a link with prostate cancer but the experimental studies in animals don't show it so all the rest of these seem to be fairly helpful including coconut and as I mentioned coconut oil ends up being helpful because even though it may elevate blood cholesterol it doesn't seem to increase the risk for heart disease and it seems to lower inflammation because it contains high amounts of lauric acid or 12 : zero okay so when I decided that let's let's check this out let's see what happens if we try to eat a contemporary diet based on the food groups that our hunter-gatherer ancestors ate but foods that we could get at the supermarket and so I had a graduate student Lynn tewi she ended up getting her PhD and has become fairly well known in in the health industry she ran about three or four hundred of these computerised dietary analyses for me I said let's do everything we can possibly do so we got a stack of papers and it takes you a little while to key it all in and then to analyze and whatever so this is a representative daily meal plan for somebody eating paleo and you can see so she starts off and this 25 year old female who's eating 2200 kilocalories starts off eating cantaloupe broiled salmon for breakfast lunch great big salad pork chops dinner is another huge salad steamed broccoli and lean beef and for dessert just a big bowl of strawberries and she can snack pretty much all day long with these carrot celery sticks and oranges so we made up all kinds of plans so this is was fairly representative of what we saw and we wanted to contrast that to the USDA recommended diet and so the USDA changed from being a food pyramid to being my plate in 2011 and so that's what we're going to do is I'm going to show you what the nutrient characteristics of a contemporary Paleo diet looked like and we're going to contrast those to the food pyramid or the food plate so the food plate replaced the pyramid in 2011 and really there was not a whole lot of difference other than taking if you look here the little diagram taking the kind of they still recommend exercise but they've just taken the stair steps out of it because they thought this was too confusing and this was easier for the average person to get that's why it was done but the no real substantive changes so what are the goals of the pyramid the plate they want a diet that's adequate and protein vitamins minerals there's no DRI for fiber they suggest that they should eat twenty to thirty five grams a day and obviously all these other things calories fat this is this is a horrible recommendation right here because it's not based on good science so it's not a quantitative issue it's a qualitative issue yeah let's get the trans fats out of the diet let's get some of the the unhealthy fats out of the diet some of the isomers that are made with food production saturated fat doesn't seem to be an issue anymore the meta-analyses out of the Harvard School of Public Health in the last four or five years tell us that saturated fat really it wasn't the boogieman we once thought it was I'll show you a cholesterol has virtually no effect on the diet this one is kind of misleading so for those of you that are out there with your pen and pencil on that slide multiply sodium by 2.5 4 and that tells you how many grams of salt are in the diet so this looks kind of like a low number but when you multiply it by two point five four you can still see the recommend recommended values for salt are way too high so if we compare the USDA recommendations to what we actually consume in the u.s. diet you'll notice then that we ate too much sugar we don't get enough fiber compared to what the pyramid recommends we're pretty close to the fat recommendations but we're fatter than we've ever been so it doesn't seem that fat per se has a much of an effect on obesity and it may not have much in effect on cardiovascular disease or cancer either and maybe dietary factors that promote inflammation are more important okay and so you can see we've been good little boys and girls and we've gotten our cholesterol values down below recommended but I'll show you here it doesn't matter it really doesn't matter and we still eating way too much salt so if we look at the these were our das our DA's were changed dris in the last ten years or so and the Centers for Disease Control in the USDA hasn't published the data in this fashion but to me it was just wonderful so the numbers are still about the same this is data that goes back to nineteen ninety four ninety six and you can see then that the thirteen nutrients most lacking the US diet almost everybody doesn't get enough zinc almost everybody doesn't get enough calcium but I'll show you in a minute that may not be problematic if you're doing other things and about half of the population doesn't get enough b6 or vitamin A so those are the thirteen nutrients most lacking in the u.s. diet so if we summarize the differences in actual versus recommended values well this is nothing new too much sugar not enough fiber too much fat too much saturated fat too much sodium the total fat saturated fat we're going to examine and as a population we are deficient in these trace nutrients most often now what I wanted to do is I wanted to contrast the Paleo diet you that contemporary one where we started off with the cantaloupe and the salmon for breakfast I wanted to contrast that diet to the food pyramid the food plate and see how it came out so a couple of things stick out almost immediately are getting way more protein than what we get in the food pyramid food plate the question comes up is that therapeutic or does it have adverse health effects we get considerably lower carbohydrate and is that therapeutic or does that have adverse effects and how do endurance athletes cope with this we have a little bit fewer sugars because we're still eating a lot of fresh fruits and vegetables but there are no processed sugars and high fructose corn syrup certainly isn't in any of it or getting considerably more fat as you can see we are one of the the ones that really stands out is the food pyramid food plate sitting still makes no recommendations for long-chain omega-3s in the diet which to my way of thinking is totally foolish whereas in the contemporary Paleo diet we're getting a ton of it and if you look at the sodium to potassium ratio you can see how far out of whack the plate pyramid is compared to what we have you know this is an interesting one that just totally blew me away the very first time that Lynn - II started making these printouts we started looking at them consistently again and again and again we saw these numbers and if you look at the food pyramid or food in play and you look at the percentage of the trace nutrients for all these dris the Paleo diet just absolutely blows it away look at those numbers it's so much more nutrient dense so the question that came up in my mind was why is this if we we've eliminated two food groups and processed foods why is the nutrient density so much greater well let's take a look so this was the next thing I did and we published this in a JCM paper and I don't know how much standard dieticians took note of it but they should have so we got the various food groups that you could eat with a contemporary Paleo diet whole grains you wouldn't drink whole milk but we threw them in there anyway fruits veggies seafood meats nuts and seeds so then what I did is I ranked each one of these food groups with a superscript from 7 to having the highest concentration to one having the lowest and then what I did is I sum the ranked scores and put them down here and so what these values then represent is the nutrient density of a specific food group and so this this approach had never been taken and to me if we're going to make recommendations to what people should should and should not eat it's kind of like if you're a coach on a track team and you don't know how fast your runners can run should this guy be a a sprinter or an endurance guy so we need to know what the overall nutrient density of a food group is before we make blanket recommendations right so why are we telling the entire population to eat grains and drink whole milk when at the end of the day these are nutrients that come up at the bottom of the stack humans don't have a grain requirement there is nothing no nutrient that we can't get without eating grains the same way with dairy products we can get everything we need without dairy products now a dairy industry will tell us we can't get enough calcium so we're going to examine that a little bit more detail so if you decide to eat and gary products and whole grains you're gonna displace other more nutrient-dense healthy foods and that's why these numbers came out so great for those trace nutrients so these are the to summarize these are the important differences protein is higher carbs lower cholesterol is higher calcium is lower and vitamin D there's none we have zero vitamin D in any of those diets that I've shown you so those are the issues that we're going to look at is there too little calcium in contemporary paleo diets we don't have any vitamin D is there too much cholesterol and how about all that protein is that good or is that bad for us so those are the issues that came out of these computerised dietary analyses let's first off take a look calcium intake and see how we can get around that we look at the actual u.s.

diet we don't make the DRI ourselves so this is for that 25 year-old woman we only get about 70% of our calcium Paleo diet is similar gets 69% but with no dairy products and the food pyramid ends up getting 122 percent because it includes dairy products regularly so anytime you look at a trace nutrient in the diet what you really need to look at is balance and it's it's misleading to look at one side of the equation only and so the dairy industry would tell us that if we're looking at calcium all we should look at is how much calcium is coming in not how much calcium we lose in our body and so these are the sources of calcium in our diet it's the amount ingested but as I'll show you here in a minute that the calcium curves show that most of the calcium that we ingest is not absorbed so if you drink a glass of milk about 75 percent of the calcium is not absorbed there are tricks you can do in a truce nutritionally to increase the absorption rate and then there are things we can do to reduce the calcium the urinary calcium loss rate and that seems to be the strategy mother nature through evolution has taken so that all mammals can build strong bones and maintain healthy bones throughout their life if they live in their normal ecologic niche so elephants and rhinoceroses and deer and elk they all tend not to get osteoporosis in their normal native niche whereas captive animals sometimes do so let's consider calcium input the input side of the equation DRI is a thousand milligrams and so if a woman consumes 2200 kilocalories the calcium density required to achieve the DRI you simply divide the DRI by the kilocalories and that gives you this critical number 0.45 5 milligrams per kcal food is what's required well let's just go through and analyze this and once again this approach had rarely been taken so if we analyze food groups you can see here's our here's what we need to make the DRI there's the magic number there's only two foods that can do it one is whole milk and the other is vegetables well hunter-gatherers didn't drink milk so this was out all right this is what they had to do this is what they had to play with to get this number assuming that that number is correct so let's look at the caveat so this is the key evolutionary template we had to place over the model and come up with a solution and that's really what this evolutionary template helps with is to come up with these solution to complex diet health related problems so if we look at the mean calcium density and there's 20 commonly consumed vegetables we eliminate potatoes and corn and green beans then the frig calcium content of those 20 vegetables in the u.s. diet is 1.28 milligrams per kcal now you know this you can kind of fiddle with this number a little bit depending on which vegetables you're looking at so if you put in more leafy greens there issue with leafy greens oxalates and so forth but let's just take a broad average number and that's what we come up with so that's a thousand milligrams of calcium divided by one point two eight we have to eat 35 percent of our energy from vegetables all right well is that reasonable it's it's tough to do but it can be done so particularly you know if you steam your veggies and and so forth and you make an effort to eat a lot of vegetables at every meal you can certainly easily get the DRI without doing calcium so how did these guys these guys certainly didn't drink milk and how did they survive and have healthy bones there are some DEXA studies of non westernized populations in which we examine the bone mineral density and it doesn't seem to be a huge problem so people living in in tropical African environments not drinking milk seem to still have healthy bones okay so let's look at the output side of the equation so remember calcium balance is more important than either the input or the output side and a net a diet that produces a net acidosis then tends to increase calcium losses and you'll hear more about this later this afternoon a typical Western diet as I mentioned yields a chronic metabolic acidosis this is one of my colleague Tony Sebastian's co-workers it publishes way back in the 80s and that example diet that I gave you the one that started off with the cantaloupe and the lettuce and all those salads and whatever we calculated the values using Remer and manse's a way of doing it and for Linda in the crowd the reason I did it this way was because it was simple than your equation so it took me a little bit longer but I suspect it would come out fairly close using both techniques and so what are some of the values that can help with calcium input side of the equation increasing absorption and so sunshine increases vitamin D absorption hunter-gatherers were pretty much outside all day long they got a lot of vitamin D that helps and recently it's found out that dietary protein also increases intestinal calcium absorption so the earlier studies showing that high dietary protein caused calcio rhesus well yeah it increased the calcium losses in the urine but if you don't measure the difference between what is absorbed then you don't really know if you're in calcium balance or not and those beth dawson hughes finally got around to doing those studies about five or six years ago and we now found out that high protein yeah it increases calcium losses but it also increases calcium absorption and it tends to promote bone growth because it also stimulates igf-1 so the bottom line then it's possible to achieve dris on non dairy foods calcium balance is a bigger issue and just to keep it safe try to get thirty to forty percent of your calories from fruits and veggies just like the model we showed and one of these days we'll have an dietary intervention in which we actually evaluate that so no natural foods are very few natural foods I'll put it that way have concentrated sources of vitamin D and get a little bit in cod liver oil and marine mammals and started in the 50s and the 60s milk and margarine were fortified with vitamin D so that's where most Americans get it from two food groups that I don't advocate you consume in contemporary paleo diets because of the trans fat issue and margarine some margins that we can make now without trans fats but I still think they're they have isomeric fatty acids besides trans fats that people don't tell you about so there's isomers that are produced in these processes which are probably just as lethal as our trans fats so hunter-gatherers then had to get all of their son or their vitamin D from solar synthesis the exception is this polar hunter-gatherers could get a significant amounts of vitamin D from marine animals what are the recommended values I'm preaching to the choir here so I don't have to spend a lot of time with this slide is that we're trying to achieve plasma concentration somewhere between 40 and 70 nanograms per milliliter as practitioners I know many of you monitor this closely and you try to get your values up to that and this is Michael holux work and others that have been in Hollis's have been studying this for their entire career so the recommendations the DRI is 600 I use just don't cut it you've got to to get people that are deficient you've got a supplement to the tune of anywhere from two to seven thousand IU's and then once you achieve that magical plateau of 40 nanograms you need to take one two thousand I use per day or get yourself out in the sunshine like this guy did and I did when I was a young man lifeguard for 20 years in a beach in California okay so how about cholesterol intake if you look at the cholesterol in the u.s. diet we've actually done what the government told us to do we got our intake below 300 milligrams and the food pyramid or the Paleo diet is way high and the food pyramid is low so is that going to cause a problem this dietary cholesterol have an adverse effect on health there's an equation called the Howell equation and there's an earlier one that was published in the 60s but this is the most recent version and what it does is it allows us to predict how dietary saturated fat polyunsaturated fats and cholesterol impact plasma cholesterol in the vernacular if we have any statistics out here this is referred to as a multiple regression equation and it predicts one variable from two or more variables so if we take that Pawel equation and we lower the amount of cholesterol from four 90 one which is what we had in the example Paleo diet down to 300 it only drops plasma or blood cholesterol by four point five milligrams per deciliter any of you that our practitioners realized that we don't have that kind of precision or resolution can you you can't measure cholesterol one day and then measure it the very next day in two different labs or three different labs and get the same results so there's very few labs that can measure it to this kind of precision and you can see then if we cut it from 491 to 219 if you start off with high blood cholesterol it only reduces it to point 5 percent which is as I mentioned beyond the scope and resolution of most studies the pds ratio seems to be very important this is an older study showing that if you get a dietary p2s ratio that is greater than 80 you can add all the dietary cholesterol you want to your diet and it has virtually no effect on plasma LDL and we talked about cardiovascular disease I don't know if James O'Keefe has arrived yet but he'll probably talk to you a little bit about that it's not so much the plasma LDL it's the oxidized LDL and the ratio of these particles to one another and so hopefully James will be able to give you the lowdown so the bottom line is is that dietary cholesterol seems to have very little or no effect on blood cholesterol levels and actually saturated fat may have an important effect on the HDL to total cholesterol ratio okay the final point I want to talk about here is dietary protein so people that have been vegan or vegetarians we've been under this myth that high-protein diets have adverse effects on kidney function and this came about by a fella by the name of Brenner in New England Journal of Medicine many many moons ago suggesting that high protein increases glomerular filtration rate GFR s and it causes glomerular sclerosis and when that happens then we have blood albumin falling out of the circulation into urine and that suggests that we've got kidney malfunction so people that have pre-existing kidney disease you put them on lower protein diet GFR goes down albumin gets out of their bloodstream and bingo so it must be protein that's causing the problem well that's really faulty thinking and I don't know how it ever made it got published in New England Journal because it wouldn't in this day and age so we know that higher proteins elevate GFR that's nobody's doubting that all right and vegetarians have lower GFR s but the question that really needs to be asked and answered is do high-protein diets promote kidney disease and it wasn't until 1999 that our nias drops group University of Copenhagen did this experiment they put people on a high-protein diet and they ran it for six months and they didn't see any albumin appearing in the urine and the GFR actually increased but the kidney volume increased as well so the kidney or the GFR relative to kidney volume remain the same so the conclusion was is that in healthy normals high proteins had very little effect on kidney that was the first study done there was a really eloquent one that was just completed in 2012 showing the exact same effect so I remember speaking in Germany back in the late 90s and the German press was all there and I was telling them that you ought to eat high protein to help your blood lipid levels and they're all looking at me like I'm nuts wait a minute how does that work and Bernards Wolf's group in Canada was the very first folks to show this that when you replace carbohydrate with protein it had a very therapeutic effect and here's his results this this study has been if it's been replicated once it's been replicated 50 times since then so we we know this again and again and again Nurses Health Study this is Frank whose work from the Harvard School of Public Health showing that higher protein diets reduce the risk part disease in the Nurses Health Study and high protein diets then elevate metabolism because of their thermic effect if you look at protein it's two to three times the thermic effective either protein or fat or carbohydrate this in the long haul probably doesn't make a whole lot of difference because to lose a pound of fat you have to reduce your caloric intake by 3500 kilocalories so this is maybe affects people overall the long haul years and years and years but probably the major effect of how protein helps people to lose weight is it's much more satiating than his carbohydrate or fat and so there's at least thirty or forty studies have been out in the last forty years showing this more recently shown by badder hams group and the mechanism now is fairly well understood pyy is certainly involved it's a a hormone secreted in the gut which influences the hypothalamus to help reduce hunger and a high protein low glycemic load carbohydrate diets now our could have been conclusively shown to be about the best way in which we can lose weight once again going back and looking at the historical literature our nias drops group showed that a high protein group lost more weight than another this result has been replicated and here's the really cool study right here is this one by Weigel at all and this one was a randomized controlled trial in which they eliminated the criticism of the earlier studies so if you're interested find this one and then the other study is the Diogenes study the Diogenes study is ongoing study in Europe and it is shown with a enormous sample size five or six hundred people that not only is a high-protein low glycemic load diet the best way to lose weight it's the best way to keep weight off so contrasting that five other diets so Diogenes di oggi en es so MEDLINE that one and you can get that data ok and high protein reduces the risk for stroke and I'm going to finish up here so that our next presenter will have a little bit of time to come up and get ready to go so high protein seems to reduce the risk for stroke and epidemiologic studies there's five different types of epidemiologic studies for every one you find that one effect you can find two others that don't have the effect so what we really need to look at our interventions in which actually control these variables and here's a cool intervention showing that lean beef lowered blood pressure if you have a higher protein diet it seems to improve survival time for patients with breast cancer this is the Harvard group as well and so going back to the recommendations I think we need to consider is this type of a diet thank you very much .

Video Description:

There is growing awareness that the profound changes in the environment (eg, in diet and other lifestyle conditions) that began with the introduction of agriculture and animal husbandry ≈10000 y ago occurred too recently on an evolutionary time scale for the human genome to adjust. In conjunction with this discordance between our ancient, genetically determined biology and the nutritional, cultural, and activity patterns of contemporary Western populations, many of the so-called diseases of civilization have emerged. In particular, food staples and food-processing procedures introduced during the Neolithic and Industrial Periods have fundamentally altered 7 crucial nutritional characteristics of ancestral hominin diets: 1) glycemic load, 2) fatty acid composition, 3) macronutrient composition, 4) micronutrient density, 5) acid-base balance, 6) sodium-potassium ratio, and 7) fiber content. The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization.