August 2014

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Chicken Avocado
Collard Wraps
Serves 1

stem removed
1 large collard leaf, $6.99 US / $7.9
and mashed
avocado, pitted
1/2 medium ripe
en
and chopped chick
1/2 cup cooked
4 olives, sliced
sliced
4 cherry tomatoes,
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Handful of sprou gi
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halve
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evenly between dividing the
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ingredients evenl up the leaves
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S
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Who
was the Aug/Sept 2014
93
cook in

Subscribe at: www.

paleomagonline.
com/subsc ribe your family
and what did you
NFL TIGHT END
AN

DANTE
learn?
Both my mother
and father cooked.
My mother learned how
to cook Dominican-style

ROSARIO
I
D

food after she met my father. I

met NFL tight end Dante Rosario and his wife,
Maddie, at one of Bend, Oregon’s best gluten-
free restaurants, Zydeco. There we shared a
definitely learned the importance
of vegetables, as they were included at
most meals, and my parents didn’t really
ever have a problem getting me, or my other siblings, to
HIS EFFORTS TO
eat them. The most important thing that I took away from
AWARENESS IN RAISE
their style of cooking would be the importance of having

OF THE BENEFI THE NFL

Standard
balance in our diet.
meal with Paleo Magazine co-owners and one
of the top gluten-free cookbook authors. I’m Your mother was a dietitian. Did her knowledge help your
TS OF
American Life
eating habits?
not 100 percent gluten free, but as I listened to I believe that my mother had our health in mind whenEA she TING RE
the five of them speak about what gluten does cooked or went to the grocery store. That said, she wasn’t
AL FOOD
to the body, I realized I’m not feeding my body a food bully by any means. She was lenient about what
the clean fuel it needs. she allowed us to eat, and understood that she had a very Forget the Standard Amer
ican
What we eat matters, and what athletes eat directly affects active family.
their performance. That’s why Dante wants to raise awareness in Diet—it’s time
to
the Standard Am stop living
the NFL and among all athletes, whether in Pee Wee leagues or You’ve recently changed your eating habits and have tried Paleo.
on the pro circuits. What was the first positive result you noticed? The first negative? PALEO KIDS
Dante and Maddie know food equals performance. That’s why The first positive result was that I didn’t feel as though I erican Life
they cook healthy meals for their family. Not only does cooking was overeating or needed to count calories. I knew what
allow you to know what’s in your food, it brings families together. types of foods to eat and which ones to stay away from,
So slow down, wash those veggies, grill that beef and garnish
those dishes, then sit together and enjoy real food the Paleo way.
and simply ate until I was satisfied—not to be confused
with stuffed.

Your father is Dominican and your mother is from Oregon. What
kind of food did you grow up eating?
I would have to say it was a combination of American and
Latin food. On the Latin side of things, the food consisted
of mainly rice, beans and chicken made with many
different spices.
What is traditional Dominican food?
Typically it is rice, beans, chicken, plantains, coconut and
an assortment of tropical fruits. Having not been there in
over a decade has definitely made me forget some of the
more indigenous foods.
PaleoFX ‘14
The only negative that I noticed at first was that it takes
your body a little bit of time to convert from burning
primarily carbohydrate for energy to burning fat for
energy. As an athlete, this may be quite alarming at first,
but I believe it to be a very natural transition that most AUG/SEPT 2014
OUR RECAP OF
ANNUAL GATH THE
people experience in some way, shape or form. ERIN
ALL THINGS PAG OF
As a tight end for the Chicago Bears, you must maintain a certain
weight. How has that been on the Paleo diet? LEO
At first it seemed like it was going to be hard because of
the rate that I was initially losing weight. Once I began to
understand that I needed to take in more protein and fat

80 Aug/Sept 2014

FACES OF PALEO
1. Natural birth: I introd
the first and seconduced this practice in detai
article in this series, l in
read those if necessary so go back and
interventions such as
. Research shows that
medical 5. Multiple adult care
give rs:
Keith Nevins
C-sections, whisking
from a mother and a
off into a separate ward baby away ancestors benefited
from being cared for
Our early infant
testing or treatment, for
and baby formula feedi post-birth and dad, but by other
adults and tribe mem
not just by mom
important hormones ngs can inhibit them. Surrogate paren bers who loved
like oxytocin from being ts also help to share
interferes with the natur released, which Army
Captain, United States
al mother-baby bond burden of parenting, some of the
jump starts the tribal ing process that helping to prevent paren
feeling. For this reason, raisin tal exhaustion.
2. Breastfeeding: Many Ft. Hood, Texas
g children in some sort
can bestow an incred of a tribe setting

F
ible advantage to your
hunte r-gatherer cultures you, too. This appro kids—and to have been a
breastfeed their infan ach can save you work, itness and nutrition
ts for two to five years trusted caregivers aroun since with other back as I can
in the second article . As you learned d, you have more time part of my life as far
in this series, this not participated
form a properly funct only helps to In many cultures, kids
run around everywhere
flexibility. remember. Having
ioning gut-based immu er of compe titive sports
also decreases anxie ne system, but parents nowhere in with their in a numb
ty and forms important sight. But all the neigh g up, none has made a
other. There are aunts bors know each growin
between a child and social bonds , uncles and other family life than high
moth bigger impact on my
high schooler you can’t er. Obviously, if you have a and friends who are
keeping their eyes on members
schoo l wrestl ing. It was the first
do much about this, D. Kennedy describes the kids. As Eric to directly see
currently breastfeed but I had
ing or expecting, I recom if you are Social Lives of Cave
in his excellent online
essay “On the
oppor tunity
it allowed
breastfeeding to at mend you take men,” hard work pay off, and
least the 2-year-old between not being allow there is a healthy middle ground diet and nutrition have
on
3. Cuddling: Along with the nutrit
level.
free rein to host house
ed to cross the stree
parties. As children
t and being given m
me e to really see the effects
an individual’s compe
titive performance.
When you are
ional value of breas become independent are allowed to daily caloric intake, the value
milk, kids develop a t required to manipulate
your
sense of well-being of parents, they are body becom es very apparent.
touch that breastfeed from the positive a trusted support netwo able to do so within of the foods you put
in your
after I
ing involves. Positive rk of family and friend on continued to grow
benefits to brain deve touch has
6. Free play (with kids s. My interest in nutriti
Military College, where
I was part
of varying ages):
lopm
appropriate social intera ent, hormone functioning and entered Valley Forge program, as
ction. For this reaso This concept actually Commissioning ROTC
into later ages is impo n, breastfeeding builds on the concept of a grueling Early ual capta in of the football
event
of cuddling. Mom and
rtant, as is co-sleeping
, and plenty adult caregivers. Our of having multiple well as a member and of the Paleo lifestyle,
ancestors’ children weren I was aware
I and our 6-year-old into age-specific play ’t separated team. This was before were already
simply lie on the living twins often circles, but were instea nutritional choices
room couch in a big kids at different stage d exposed to though a lot of my eating.
togetherness for 20 pile of family the ideals of Paleo
minutes after the twins s of development—th starting to line up with as well as a
child’s physical and us enhancing each associates degree,
and I can feel that oxyto get out of bed— mental After receiving my I transferred to
cin surging through you read a recent article growth. I’d highly recommend States Army,
4. Responsiveness:
United
my veins. in The Atlantic (avail commission into the where I had the opportunity
online) entitled “The able for free rsity,
Overprotected Kid.” Coastal Carolina Unive to optimize
In most ancient cultur The article describes knowledge about how
not much value place es, there was how preoccupation to gain even more ise and
d in letting a baby fuss with safety has stripp h my major in exerc
worry—comforting your or cry. Don’t independence, risk ed childhood of the human body throug ll as a
child when distressed taking and discovery— continued to play footba
to ruin their chances is not going it safer. It goes on to without making sport science; I also biolog y and physiology of
of becoming a tough describe a new kind ing the
future CrossFit Gam , Spartan-esque junkyard-type playg of free-play, Chanticleer. Learn nutriti on really helped bring
round. ise and
es champion. In contr the effects of exerc standing how to
have responsive paren ast, children who full of fire, fences, mud, This miniature outdoor city is one in terms of under
ts tend to develop great wood scraps, tires and everything full circle
they tend to develop er empathy, materials, where childr other random maximize performanc
e. jitsu
a conscie en of all a ed with Brazilian jiu
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Subscribe at: www.paleomagonline.com/subscribe July 2014 eNewsletter 3

 Halley Hamann, BA Halley’s interest-turned
passion for health & wellness has led her to become
a Paleo evangelist. Once she discovered the health
benefits of the Paleo lifestyle from experts such as Dr.
Loren Cordain, Robb Wolf and Nell Stephenson, she
Editor in Chief was hooked. Halley is currently pursuing her Master’s
Cain Credicott @CCredicott degree and resides in Atlanta, GA.

Publisher
Bryan Azur Karly Randolph Pitman helps men and
Creative Director women heal the emotional roots of sugar addiction
and disordered eating through compassion and
Kate Miller @katemilldesign connection. Rather than learning strategies to control
the food compulsions themselves, Karly’s “heart
Copy Editor over binge” approach heals the inner dynamics that
Ray Sylvester @chowza drive them. Karly’s work arises from her own 20-year
struggle with multiple eating disorders, depression and
Advertising addiction. She speaks and teaches internationally and
sales@paleomagonline.com is the author of the best-selling “Overcoming Sugar
Addiction,” “When Food is Your Mother,” “Overcoming
Contributing Photographers Sugar Addiction for Life,” “The 30 Day Lift” and “Heal
Overeating: Untangled.” Karly lives in Austin, Texas,
Martin Kaufmann with her husband, their four children, several pets and
lots of dust bunnies.
Recipe Designer/Photographer
www.growinghumankindness.com
Jessica Flanigan
aiplifestyle.com

Charlotte Smith is the author of the UK’s leading

Paleo Magazine Advisory Board
Robb Wolf
Nora Gedgaudas
Amy Kubal, MS, RD, LN
Aglaée Jacob, MS, RD
Melissa Hartwig, CISSN, RKC
Jaclyn Nadler, MD
Loren Cordain, Ph.D.
paleo recipe blog, Paleo Polly. A former lawyer,
Charlotte recently gave it up to pursue her passion for
cooking, food and all things paleo. She now splits her
time between the UK and California, inspiring others to
get in the kitchen and create delicious, nourishing food.
paleopolly.com
. (p 12)
ng in the U.K
Paleo Eati

Our Mission
Paleo Magazine was founded
with the purpose of providing
readers with the information
they need to live strong, vibrant,
healthy lives. We are dedicated
to partnering with leaders in the
Paleo community to spread the
knowledge of ancestral health
principles, without the influence
of Big Pharma or Big Agriculture.

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4 August 2014 eNewsletter
Contents
Features

16 Pear & Bacon

Frittata
On the
Cover:
Feature article from the current 12 Community
printed issue of Paleo Magazine
Paleo Eating in the U.K.

15
Food

Blueberry Bran Muffins
Pear & Bacon Frittata
Mushroom Drumsticks

August 2014

6 Lifestyle
Paleo Priorities: When Consciousness
Trumps Convenience

8 Eat Less Sugar by Feeling Your Sugar

Cravings More—Not Less

12

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 Halley H
am

Paleo Priorities: When

an
n, B
A
Consciousness Trumps Convenience

M
ost of us are all too
familiar with these
“convenience” foods
Hot Pockets. that fill our grocery
stores. We can’t buy
Lean Cuisine. toothpaste without
being inundated by fake
Uncle Ben’s. food products lining the
neighboring shelves,
and we can’t check out
at the counter without
sugary bars and energy drinks staring us in the face.
Why are these products so prevalent, and what has sustained
their popularity?
The success of the processed food industry is no coincidence.
For one thing, hefty government subsidies make for widespread
production of notoriously cheap crops. At the top of the list?
Corn, wheat and soy. These products are a dime a dozen,
and the government has designed the USDA food pyramid
accordingly. Sadly, most Americans (schools, corporations and
even conventionally trained RDs) use this food pyramid as a true
nutritional guide, which only perpetuates the disease-promoting
Standard American Diet.
The convenience of these packaged foods, paired with the
addictive nature of their ingredients, causes the consumer to keep
coming back for more. Our health deteriorates, but we remain
frustrated because we are under the illusion that things like whole
grains and sugar-laden yogurts are healthy and nutritious. The
result of this mess is not pretty: We pay billions of dollars each
year on pills and procedures to combat the symptoms of diseases
that need not exist: type 2 diabetes, heart disease, obesity, several
autoimmune diseases and various cancers.
© CAN STOCK PHOTO INC. / BROOKEBECKER

So, how can we navigate a path to health through this skewed

system? Thankfully, when it comes down to our daily choices, we
are the ones responsible for our health. We control our grocery
purchases, our methods of food preparation, and the items we
consume. But, in order to ensure we are doing what’s best for our
health, it is our duty to sort through the misinformation—the diet
trends, the pills and gimmicks, the federal guidelines—and discover
the truth about health and wellness.
What if we stopped focusing on convenience, and started
focusing on health? What if we ate in a way that prevented disease
from developing in the first place? What if we took a look back at
our preagricultural ancestors and tried to emulate their common-
sense approach to eating?

Those
are c
arrot
s!

6 August 2014 eNewsletter

 Our Paleolithic ancestors were not prone to the
diseases that plague most Americans today. They
subsisted on the foods readily accessible to them—
which, when broken down into simplest terms, consisted
of plants and animals. They hunted wild game, gathered
things like nuts, vegetables and berries, moved in
interval-like fashions (read: a sudden escape from
danger), rose and rested with the sun, and—contrary to
conventional belief—lived long and healthy lives.
Now, that’s not to say they could overcome
potentially fatal diseases like malaria without today’s
modern medicine. However, the claim that our primal
ancestors lived “short, brutish lives” is flawed. For one
thing, their causes of death were often circumstances
inapplicable to today’s times: an inability to flee a
predator, treacherous weather conditions or injuries
related to brutal competition for food. Furthermore,
scientists and anthropologists agree that there are too
few remaining bones from the Paleolithic period to draw
such a conclusion. The 30- or 40-year ceiling is more of
an educated guess than a fact, and must be regarded as
such. After all, this is 2.5 million years ago we’re talking
about—there are bound to be gray areas regarding what
is factual and what is theory.
That said, what we do know is that our Paleolithic
ancestors ate whole foods, moved frequently and at
varying speeds, and got plenty of sleep. The beauty of
their lifestyle habits lies in the simplicity. Imagine voiding
the commercials and advertisements, the latest diet trend
or miracle drug. Imagine blotching out the overwhelming
number of sensational health claims. Imagine the
powerful ability to home in on the crux of true health. The
solution is clear—and, more importantly, it is simple.
Yes, modern medicine is advancing our ability to treat
chronic diseases. Yes, modern medicine is allowing us
to live longer lives and propelling us into the future. But
just because we are living longer does not mean we are
thriving. Pills may help to mask the symptoms of disease,
but they do nothing to target the root cause of why our
health is in the state it is. Drug companies are making
a fortune, while the food industry masters the brilliant
marketing that keeps us coming back for more.
My aim is certainly not to bash the pharmaceutical
industry—there are plenty of medical interventions that
have the power to save lives, and often they are the best,
and only, solutions. Rather, my aim is to shift the way
we think about our health. As
important as it is
for modern medicine to carry us into the
future, I believe we can do ourselves a
huge favor by learning from the past.
Preagricultural man did not domesticate farm animals or
grains, and the resulting positive health implications have
been examined and discussed at large. However, what
is less often discussed is the value of the consciousness
with which our ancestors approached food. Food was
necessary for survival, and often required strenuous effort
to obtain. One was cognizant of their food sources. Food
was either killed or foraged. It either had a face or it didn’t.
And, of course, nothing had a label.
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In today’s convenience-driven world, too many of
us have forgotten to pay attention to the common
sense behind the mechanisms of true health. We are
so inundated with food products boasting false health
claims that we lie defeated, blaming our poor health on
heredity, lack of time, financial burdens—and the list of
excuses goes on and on. Oftentimes, it’s not that we are
unaware of how to take control of our health—how could
we be, with endless information coming at us from every
direction? Rather, the issue may be that many of us are
in need of a priority makeover.
Preparing food takes time. Unfortunately, we have
somehow evolved into a world in which cooking is
“inconvenient.” For many people, especially busy
professionals, food preparation has become a chore—
or even worse, a “last resort.” If we are to achieve
optimal health, we must instead view food preparation
as an important, non-negotiable task to fuel our
well-being.
Once we shift our perspective to valuing quality over
convenience, we can take control of the most important
part of our lives: our health. Shopping and preparing
whole foods—lean meats, seafood, vegetables, fruits and
healthy fats—may be a far cry from the microwaveable
meals and drive-throughs so many Americans are
accustomed to. However, this food consciousness is
the best gift we can give to ourselves and our families.
How “convenient” will that habitual fast food breakfast
sandwich be in 30 years when our time is spent on
doctor visits and pill popping, instead of enjoying our
lives with the ones we care about? Without poor health
holding us back?
Ancient man may not have had the time constraints
that many of us struggle with today, but he did encounter
dire obstacles and dangerous circumstances in order to
obtain food. Imagine if he hadn’t put in the effort to feed
his body what it needed because it required some work?
Human beings evolved based on hunter-gatherer
lifestyles. Although this is an extreme comparison, we
can learn from our ancestors and commit to taking the
time each day to invest in our health. Make it a habit, and
set an example for others. Show those around you that
maintaining proper nourishment is not inconvenient when
one makes it a priority.
And as for the reasoning behind this way of eating, the
evolutionary basis speaks for itself. A look back at those
who grew, developed and flourished before us reveals
the simple diet that we were designed to eat. Real,
quality food is not controversial, it does not come in a
package, and it cannot be manipulated by trends.
Let real food gain popularity. Buy, prepare and
consume the foods to which we are genetically adapted,
and your health will thank you for it. All it takes is the
consciousness to make smart choices. And once we do,
it becomes increasingly clear that we can enjoy delicious
food without compromising our health. There are no
sacrifices to be made, for food should be an enjoyable
and meaningful part of life. And with the right information
and a small investment of time, we can enjoy the healthy,
vibrant lives we are meant to live.
August 2014 eNewsletter 7
 Karly
Ra
Eat Less Sugar by
nd
olp
Feeling Your Sugar Cravings
h Pitman MORE—NOT LESS
I
n my work, I help people heal the roots of sugar
addiction. One of the questions I hear over and
over about sugar is some version of this:
How do you stop yourself from giving in to sugar
cravings? I can say no for a while. But then stuff
happens, I start craving sugar, and eventually I give in.
How can I stay the course?
It’s a great question, and it gets to the root of why
changing sugar habits can feel so hard: stress. In this
case, this woman was visiting family. She was traveling,
out of her home and her normal routines, and was eating
other people’s food. There were all the (normal) nuanced
feelings that family visits can bring up. All of these factors
had added up, and she longed for ice cream. She fought
the cravings for a while, but by the end of the visit, she
gave in and ate the sugar.
I’ve seen this pattern play out over and over when
people are trying to stop eating sugar. It can feel very
frustrating, especially because stress happens: a new
baby, a new job, a move, traveling and more. While
finding ways to reduce your stress load is important and
beneficial, at the same time, life is just life, and it includes
some stress.
So in the face of life’s messiness, how do you care for
yourself so that sugar cravings don’t take over?
© CAN STOCK PHOTO INC. / SIMPLY
8 August 2014 eNewsletter
Leaning into your sugar cravings
The answer is simple, but not easy: Stop fighting your
sugar cravings. Instead, soften. Lean into them. As I told
this woman, put yourself right inside them—enter them
fully. Feel your sugar cravings more, not less.
I know this sounds counterintuitive and goes against
your instincts. It’s the equivalent of running toward a
snarling dog rather than away from it. But softening your
resistance to feeling your sugar cravings is what enables
you to say no to sugar. Here’s why:
Sugar cravings are simply a form of energy—an
emotion—and emotions are meant to move. It’s this
movement that brings emotional balance and integration
to your life—how you care for your cravings rather than
reacting to them and giving in to the impulse to eat sugar.
Because the energy of a craving is uncomfortable,
your instinct is to try and clamp down against it. You may
fight, control, restrict. You may try to ignore, suppress
or stuff this emotional energy. Most of us learned these
patterns in childhood and have simply carried them
forward into adulthood. So we minimize, dismiss and
shame our feelings. We judge them. We feel guilty for
having them. We fear them. We fear what it says about
us that we have them.

But all of these strategies to shape, suppress or control emotion
don’t work. Energy—including emotional energy—doesn’t go away,
even when you’re trying not to feel it. Like water, it needs to flow.
How Cravings Build in the Body
Over time, this stored energy builds in the body and in the heart.
You feel this buildup of emotion as physical and emotional tension.
The tension represents how much you’re trying to suppress or
control the emotional energy and keep your cravings at bay. When
you try to control or overpower your sugar cravings, what you’re
really trying to do is control and overpower your emotions.
Similarly, what you think of as the “willpower” to say no to sugar
isn’t true willpower at all. Rather, you’re measuring your ability to
control your feelings—to suppress or tamp them down. When you
run out of “willpower,” you’ve more accurately run out of the energy/
will/ability to suppress your feelings. You release this built-up
emotion—and the tension from fighting your emotions—by eating
the sugar.
The Relief That Comes
From Feeling Your Cravings
By contrast, when you befriend your cravings, soften your
defenses against them and feel them, the physical and emotional
tension softens. It’s this softening of tension that allows the cravings
to move. You release the stored emotional energy, and in doing so,
release the feeling of craving, the longing for sugar—what you want
in that moment to feel more comfortable, secure or soothed.
This release of tension creates relief, pleasure and relaxation
in the body. Likewise, it’s why you feel so good after a massage,
a yoga class or an orgasm: In all of these examples, you’re
releasing tension.
But beyond the emotional and physical relief that comes with
softening, feeling your cravings—and all your emotions—creates
healing and wholeness. It’s a gift, a profound invitation to your
humanity: to allow yourself to simply feel whatever you’re feeling.
This invitation, to accept and embrace all of yourself, all your
feelings, all your needs, the sum total of your human experience, is
what your craving, tender heart most deeply needs.
This openhearted acceptance not only softens your cravings. It
creates an openness through which your very life can flow.
Softening the Fight Against Cravings
You may need to change your relationship with sugar and how
much sugar you eat to experience greater physical, emotional and
mental health. And yet the power to say no to sugar is not found
through fighting or control, but through opening and releasing.
The fight we exert against our sugar cravings is a measure of
how much we’re judging our feelings—and often, our very humanity.
It’s a symbol of our resistance. Our degree of fight is how much
we’re telling ourselves, “I shouldn’t be feeling this way,” whether it’s
feeling irritated, lonely, frustrated or craving.
If you drop the resistance, if you drop the fight, if you allow
yourself to crave, to feel, to need, all you have left is a simple,
tender craving; a tender, human need; a tender, human feeling.
There’s nothing to fight.
Rather than being stuck in fight-or-flight mode and the stress that
makes it harder to say no to sugar, you move to “tend and befriend.”
You care for your cravings. You soften. The stress softens. The
cravings soften. You have the space to respond differently to the
impulse to binge on sugar. Instead of feeling like a boxer in a boxing
ring, you’ve become a martial arts master: You’ve simply moved out
of the way.
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How to Soften Sugar Cravings:
When you’re craving sugar and feel the tension rising in
your body, it helps to have a map so you can move through
the discomfort of a craving without seeking release in sugar.
There are different ways to do this; here’s one that my
students find helpful:
1. Pause. The only way to respond differently to a
sugar craving is to slow the process down. Before you
do anything, take several deep breaths and pause.
Pausing creates space—room for the craving to move.
2. Ground down. Next, practice what Dr. Chris
White calls “grounding down.” Move your energy
out of your head and low into your belly, like a sumo
wrestler. Feel as if you’re rooted to the earth, as if the
strength of the entire earth rests in your belly, there for
you to draw upon.
3. Use compassionate self-talk to build
your strength. Cravings can be intense and
uncomfortable, and they can bring up painful emotions.
You may feel small or powerless in the face of a
craving. Be gentle with yourself with whatever you’re
feeling—emotions arise on their own. Make room for
them; allow them to be there. I find it helpful to borrow
a phrase from meditation teacher Tara Brach: “Be as
big as you need to be.” Or, “I agree!” Validating your
cravings doesn’t mean you’re giving in to them. Often,
validating them is enough to soften their intensity.
4. Remind yourself of your strength.
Cravings can pull you into emotional responses that
you learned in childhood, like eating sugar. Instead,
stand in your adult self —live from the part of you that
can adapt to not getting your way (as in not eating a
sugary treat.) Remind yourself, “I can handle this,”
because you can. You’re strong enough to endure the
discomfort of a screaming toddler, an argument with
your lover, a craving or an uncomfortable emotion.
5. Let the impulse to eat sugar pass.
When your inner dialogue says things like, “I have to
eat the sugar,” name it. Tell yourself, “This is a craving.”
Imagine these impulses blowing by like clouds over a
sky. Don’t hook onto them. Don’t believe them. Don’t
feel guilty about them. Just let them go. They’re just
your impulsive brain trying to protect you from an
imagined danger.
6. Wait for the second thought. Along with
your impulses, you also have your values: how you
most want to live and be in the world. So while, yes, a
part of you may long for sugar, there’s another part of
you that doesn’t want to use sugar for self-soothing or
stress relief. What you want to do is mix up these two
parts—to remember that when you’re craving sugar
there’s another part of you that doesn’t. My mentor
in developmental science, Dr. Gordon Neufeld, calls
this integrative functioning: the ability to experience
two opposing thoughts or feelings at the same time.
When you crave sugar, give yourself time and space
for the second thought to arise: the values of health,
wholeness and emotional strength that also exist in
you. This is how you bring your higher brain into play,
how your true, deepest self, and not the fight-or-flight
brain, becomes the leader of your life. It’s how you live
out your deepest values in your daily life with sugar,
and beyond.
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 H
aving lived in the United Kingdom for the majority
of my life, I am reluctant to admit that my home
nation is normally several steps behind our
special relative, the United States, when it comes
to some things.
Growing up it tended to be films (or “movies”),
where we had to wait anxiously to watch the latest releases
imported from across the pond. Concepts such as school proms
By: Ch and extravagant Halloween celebrations have only recently been
ar
l embraced by the U.K.

ot
Having recently relocated to California, I now split my time

PALEO
te
between the U.K. and the U.S. This rather exciting change in my

Smith
life circumstances means that over the coming months, I will be
well placed to delve into why the U.K. is later to engage in the
Paleo lifestyle—and to update you on the exciting progress the

EATING
U.K. is making when it comes to Paleo and primal living.
The Paleo market and its growth in the U.S. is fascinating
for me. Since Loren Cordain’s “The Paleo Diet,” the concept
of “eating like our ancestors” has spread, and in the U.S. there
are now many fantastic advocates of the Paleo lifestyle, doing

IN THE U.K.
incredible things.
Just last week, I called into my local Whole Foods to find real-
life superhero Michelle Tam’s (of Nom Nom Paleo) iconic logo,
indicating which bacon I should put in my basket.
The U.S., it seems to me, isn’t afraid of commercializing, and
over the years has developed a well-established and constantly
growing Paleo market consisting of books, snacks, meal-delivery
Feed Me Primal

services, eating plans, podcasts and eating establishments.

Since 2011, I have been writing the U.K.’s leading Paleo recipe
blog, www.paleopolly.com. I also cohost a soon-to-be-launched
Paleo podcast, the U.K.’s first, with Pete Davis from the Naked
Ape. My personal Paleo journey began when I was researching
“clean eating,” and became enthralled with the Paleo diet after
stumbling across a number of (U.S.-only) Paleo blogs. And Paleo
Polly was born.
Back in 2011 in the U.K., “Paleo” was very much a foreign term.
It wasn’t popular in the mainstream media, and the reality was that
there was simply no market comparable with where the U.S. was
at the time.
Since starting my Paleo journey back in 2011, the U.K. Paleo
market has changed beyond recognition. It is now clear that there
is a real, emerging community of people wanting to reclaim and
invest in their health.
In 2014, after years of hard work from a dedicated bunch of
U.K. Paleo advocates—including Molly and Mark from Perfectly
Paleo, Pete and Mark from The Naked Ape and Suzie Walker
from the Primal Kitchen—the Paleo lifestyle in the U.K. has now
finally hit the mainstream.
In terms of “commercializing” Paleo, I’m a firm believer that
Holly Redman

Paleo businesses and startups are a great benefit to anyone

following a Paleo lifestyle. They make Paleo relevant in a modern
world, save you time and allow you to add a degree of flexibility
and enjoyment to your lifestyle.

The U.K. Paleo Market

There are many exciting Paleo startups doing great things in the
Primal Kitchen U.K. I am going to take you through a few, and you will find a U.K.
Paleo directory at the end of this article.
The first person, or business, that springs to mind when
discussing the boom and growth of the U.K. Paleo market is Suzie

12 August 2014 eNewsletter

 Pure Taste
Walker, founder of The Primal Kitchen. Suzie is one of most interesting Paleo Restaurant
people to watch in the U.K. Paleo market, and she’s taking the world
by storm. She launched her business simply out of her difficulty finding
suitable snacks for her daughter. “I was struggling to find clean, healthy
snacks for our daughter so I started to blend nuts and fruit. Clients tried
them and loved them.”
Suzie’s business has been successful beyond recognition. The Primal
Kitchen this year launched a range of Paleo snack bars (now set to
launch their fourth bar), and Suzie recently released her product range in
South Africa. All her snack bars use four or five ingredients and are free
of gluten, grain, refined sugar, soy, dairy, GMO and vegetable oils.
Next up in the Paleo snacking world are heavyweight players Pete
and Mark Davis from The Naked Ape. Be at Buckley’s
The Naked Ape was one of the U.K.’s first Paleo businesses (yes, they
were around in 2011.) They create nutritionally balanced products for
portable Paleo snacking. It’s pretty much undisputed that The Naked Ape
leads the way in the U.K. Paleo market in terms of nutritional excellence.
Their packs taste amazing, and are championed by athletes, CrossFitters
and us mere mortals alike. From a nutritional perspective, the Naked Ape
packs are some of the most balanced, healthy snacks on the market; they
are designed to be a balanced source of protein, carbohydrates and fats,
and each ingredient has been selected for its individual properties and
nutritional breakdown.
Every single one of the Naked Ape packs are made by hand, Mark
Davis told us. “We don’t use any automated machinery to weight the
ingredients. Whilst that might not sound like a big thing, as many
companies hand-make their products, it’s very important to us for a
number of reasons. Firstly, so that we see every single ingredient that
goes into our packs, meaning we hand-pick out anything that does not
meet our stringent quality requirements.” The Naked Ape has supplied
Mark Fordham and Molly Clifford

Reebok with packs for the CrossFit European Regionals, and is

featured in the upcoming “We Love Paleo” documentary.
Pete Davis told us that “Paleo in the U.K. is a fast-growing movement,
with several companies leading the way with innovative products and a
large following. Each company is working together rather than against,
to help shift nutrition in a better direction.”
As great as snacking is, eating out for Paleo folks in the U.K. can
sometimes be a bit of a difficulty. Well, not for much longer, with two
dedicated Paleo restaurants launching very soon in the U.K.
Pure Taste is a soon-to-launch, Paleo and gluten-free-friendly
restaurant. This exciting new venture was set up by Holly Redman.
“I’d been running a monthly pop-up restaurant in Sussex, specializing
in gluten-free and Paleo-diet friendly food,” said Holly. “It has been
so successful, we are now expanding the business into a full-time
restaurant in London.” Holly’s food looks exceptional, and I know many
Paleo enthusiasts cannot wait for this restaurant to open its doors.
Paleo Restaurant in Leamington Spa is another new establishment
opening its doors, with their grand opening only a few weeks away.
Paleo Restaurant is extremely active on Facebook, so check them out.
While you’re waiting for these exciting new ventures to open their
doors, you can head down to Be at Buckley’s. Be at Buckley’s is a one-
night, monthly Paleo and primal pop-up with a three-course menu that
Naked Ape

emphasizes seasonal, local and organic produce served in a modern

and healthful manner. Expect organic grass-fed meats, wild fish,
organic vegetables, fresh salads and inventive desserts that are free
from refined sugars, pasteurized dairy and grains.
Finally, in the eating-out scene, worthy of a shout-out is the U.K.’s
only Paleo and primal street-food stall, Feed Me Primal, at Camden
Lock Market in London. A tasty addition to the U.K. Paleo market,
this excellent-value business cooks up Scottish venison chili, lamb
merguez meatballs, grain-free flatbreads, cauliflower rice and other

Subscribe at: www.paleomagonline.com/subscribe August 2014 eNewsletter 13

 mouthwatering Paleo dishes.
In addition to these restaurants, the U.K. also has its fair share of
great Paleo meal-delivery services. Eat Evolve delivers nationwide, and
has a firm following. Their Paleo granola is divine, and is now stocked
at Perfectly Paleo (to be mentioned later). Eat Evolve was created
for individuals who want to be healthy but who are held back by the
parameters of hectic city lifestyles. In short, their objective is to deliver
U.K. Paleo Directory delicious Paleo convenience food in the U.K. Eat Evolve was established
by Niall Crowley and Marcus Price when they saw how hard it was for
health-conscious people living a busy city lifestyle to eat clean, natural
PALEO SNACKING meals. Eat Evolve takes the hassle out of eating Paleo by delivering
The Primal Kitchen fresh, nutritionally balanced, tasty meals you can simply heat (when
www.theprimalkitchen.co.uk necessary), then tuck into!
The Naked Ape Similarly, Paleo Chef is a great service launched by acclaimed Oxo
www.thenakedape.co.uk Tower chef Pete Cookson and respected Harley Street nutritionist Drew
Price. These chaps have collaborated to develop a fantastic Paleo meal-
EATING OUT delivery service based out of Cardiff. Customers can choose from “Fat
Pure Taste Restaurant, London Loss,” “Performer” or “Warrior” plans, and get nationwide delivery.
www.puretasterestaurant.co.uk A couple more of the biggest contributors to the U.K. Paleo market
Paleo Restaurant, Leamington Spa are Molly Clifford and Mark Fordham, the dynamic duo behind Perfectly
www.paleorestaurant.co.uk Paleo and Primal Snack Box. With just a quick look at Perfectly Paleo’s
Be At Buckley’s, Shoreditch extensive product range, you’ll see why Molly and Mark are huge
tashabe.com/2014/03/25/be-at-buckleys contributors to the success and growth of the U.K. Paleo market.
Feed Me Primal, Camden Lock “We had been making food choices based on Paleo principles for a
feedmeprimal.co.uk couple of years, and then decided to go traveling,” said Mark. “After six
months in Asia, we eventually settled in Australia for a year, where Paleo
PALEO DELIVERY eating is hugely popular. There are a great number of thriving Paleo start-
Eat Evolve ups there, which we found to be truly inspiring. When we returned to the
eatevolve.com U.K. at the end of summer last year we were surprised at how difficult it
Paleo Chef was to find Paleo-friendly products all in one place. After hours of trawling
www.paleo-chef.co.uk the Internet with fruitless searches, it was at that moment we decided to
Primal Snack Box start Perfectly Paleo.
www.primalsnackbox.co.uk “Once we decided to set up Perfectly Paleo, we then took on the huge
task of sourcing Paleo-friendly products. We soon realized that artificial
ONLINE SHOPPING ingredients, grains, sugars and vegetable oils seemed to feature in a
vast majority of food products. We wanted complete transparency of
Perfectly Paleo
ingredients of our products. It is important to us that people can shop with
perfectlypaleo.co.uk
us without worrying about checking the ingredients; we have done that
Ocado
for them.”
www.ocado.com/webshop/onePageEvent.
Perfectly Paleo is one of the first, and without a doubt the best, U.K.
do?page=49204
online shop dedicated to foods based on a Paleo-based diet. Products
PALEO BLOGGING & WRITING are sourced from small companies, and many of them are handmade.
In addition to these great Paleo startups are a number of Paleo blogs
Darryl Edwards of The Fitness Explorer
and nutritional experts worthy of a mention.
www.thefitnessexplorer.com
There’s fellow Paleo Magazine contributor Darryl Edwards, also active at
Paleo with Mrs P
Paleo f(x) and PrimalCon. Darryl is based out of London, but his extremely
paleowithmrsp.com
interesting blog reaches an international audience.
Paleo Britain
In terms of newer Paleo blogs, Paleo Britain is a fantastic resource for
www.paleo-britain.co.uk
all things Paleo. Paleo with Mrs P is a great new recipe blog. And I’m also
Paleo Luke
aware of an interesting chap, Paleo Luke, a nutritional practitioner offering
www.paleoluke.com
assistance and guidance to those who want to follow a Paleo diet.
Joy Skipper
Also worth a mention is nutritionist Joy Skipper, author of “The Paleo
www.octopusbooks.co.uk/books/detail.
Diet Made Easy.” Joy has been responsible for consulting with online
page?isbn=9780600629320
retailer Ocado to set up one of the U.K.’s first “Paleo” supermarket aisles.
In addition to the above, Michelle Norris, founder of the fantastic U.S.-
based Paleo f(x) conference, recently travelled to the U.K. to meet with a
number of U.K. Paleo businesses, and it’s looking increasingly like there
is a prospect of a Paleo f(x) in London happening in 2015!

14 August
July 20142014
eNewsletter
eNewsletter
 Laura

Blueberry “Bran” Muffins Fu

en
Serves 6

te
s
It can be tough to make grain-free and
Paleo lunches that can compete with those
colorful boxed lunches at the lunch table.
Perhaps the most difficult part is adding
nutritious variety with foods that will keep
your child satiated. These muffins are moist,
filling and loaded with omega-3s, healthy fats,
protein and fiber. I daresay they’re perfect for
the lunchbox.

1/2 cup ground flax seeds (flax meal)

1/4 cup walnuts
1 TBSP coconut flour
1/4 tsp baking soda
1/4 tsp sea salt
1/2 cup raisins
3 eggs
2 TBSP coconut oil, melted
3/4 cup blueberries

Preheat the oven to 350ºF and line 6 muffin

cups with paper liners.
In a food processor, pulse the flax meal,
walnuts, coconut flour, baking soda and salt
until the mixture becomes sand-like.
Add in the raisins and pulse enough to break
them down. Pulse in the eggs and coconut
oil to combine them. For a smoother muffin
texture, purée for 30 seconds; for a coarser,
“bran” muffin texture, pulse for about 10
seconds.
Remove the blade and fold in the blueberries
carefully. You could also pour batter into a
bowl and fold the blueberries in there; I just
like to save a few cleanup steps.
Divide the batter into all 6 cups (sometimes 7
if you’re liberal with your blueberries). Bake
22–25 minutes, or until the tops are firm and a
toothpick comes out clean.
Remove from the oven. Allow the muffins to
cool to room temperature before eating.

Subscribe at: www.paleomagonline.com/subscribe August 2014 eNewsletter 15

 Design
cipe er
Re :
Je
ssica

Pear & Bacon In bowl, crack eggs and whisk until combined.
Flaniga

Cook bacon in a cast iron skillet. When brown

Frittata and crispy, remove bacon from heat and pour

off all but 1 TBSP of the bacon grease.
n

Chop green onions and bacon. Cut pears into

1/2-inch sized pieces. Add bacon, onions and
Frittatas are essentially dairy and crust free
pears to a bowl and mix with your clean hands.
quiches. Easy to make, and great for a crowd! This
frittata pairs wonderful naturally sweet pears with Heat the 1 TBSP of bacon grease remaining
smoky bacon. in pan and add egg mixture. Add a pinch of
salt. Carefully spread the bacon, pear, onion
mixture onto the egg mixture. Cook on medium
9 eggs heat for 5 minutes.
1/2 C crumbled bacon (equals about 5 pieces)
Place in a 350-degree oven for 15-20 minutes
1/2 C green onions
or until the middle of frittata is set and puffy.
1 ripe pear chopped
Remove from oven and serve!
pinch of salt

16 August 2014 eNewsletter

 Rya
n
Br

Porcini Mushroom
ow
n

Drumsticks
Marinade
1/4 cup extra virgin olive oil
2 TBSP porcini mushroom powder
1 TBSP sea salt 
1 tsp garlic powder
1 tsp onion powder
1 tsp red pepper chili flakes
1 tsp black pepper

Drumsticks
8 organic chicken drumsticks 
1/8 cup coconut oil
3 TBSP balsamic vinegar
2 TBSP extra virgin olive oil

Mix the marinade ingredients and

marinate the chicken (the longer the
better—I recommend 24 hours).
Preheat the oven to 400ºF.
Place a large skillet over high heat and
add the coconut oil.
In the skillet, brown all sides of the
chicken. This will give you that nice,
crispy skin.
After the chicken is browned, drain any
excess oil, place in the oven and bake
for 15–20 minutes.
Once the chicken is finished cooking,
drizzle the balsamic vinegar and extra
virgin olive oil over the top.

Subscribe at: www.paleomagonline.com/subscribe August 2014 eNewsletter 17

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