Our forty-third show!

Ep. 43: Eating Disorders

In this episode, Stacy and Sarah are joined by George Bryant of Civilized Caveman, author of Caveman Feast, to discuss eating disorders. Learn the difference between physiological and emotional cravings and how to mange them, how to identify and address binge eating and more.

The Paleo View (TPV), Episode 43: Eating Disorders

0:00 - Introduction

1:19 - News & Views

This week we are joined by a returning and frequently requested guest, George from Civilized Caveman (aka, Caveman Feast, king of bacon, resident male guest)

George noted that the Paleo Parents are challenging his bacon reign with Beyond Bacon that landed on his doorstep the day the podcast recorded

Sarah made plantain chips from Beyond Bacon the night the podcast recorded

The day the book arrived, Sarah and her daughters went through and marked all the recipes they wanted to try

Up first they are going to make the Caramel Praline Lard Fudge, and then The Best Brownies

When Juli was visiting the Paleo Parents over the weekend she discovered that the magic to the brownies is to use medium size chocolate chips

George had to brag about his recent baking success, which was a Bacon Chocolate Banana Cream Pie with a bacon crust, but he thinks he is going to have to do a side-by-side comparison using the Beyond Bacon pie crust recipe with his filling

George is doing a fundraiser for Mike, who is in need of a heart transplant, and chatted briefly about what he is doing to help him and his fiance - be sure to donate and help Mike!

The show theme for the week is on eating disorders with some deep questions that focus on binge eating

Sarah and Stacy have dealt with eating disorders, and George provides an additional outlook on the subject as he has dealt with eating disorders as well

Please check out this podcast for additional information on Stacy's, Sarah's and George's background on their weight struggles

Stacy was obese her whole life

Was sent to fat-camp as a kid, was bulimic throughout camp and got really sick; came home and gained weight

She went back to fat-camp the next year and didn't get sick, but her bulimia got worse

It took her a few years to work through the bulimia, but she still dealt with bingeing

Since Stacy was undiagnosed celiac for so long, she feels that her body dealt with such intense cravings because she was nutrient deficient

Now paleo provides her with a nutrient dense template and she focuses on many other healthy lifestyle factors, which has helped her move on from binge eating, but it can still be an emotional struggle sometimes

George's problem with bulimia began at the age of 14 due to some bullying and comments from family members

Battled bulimia throughout high school

Joined the Marine Corps. and had to lose 40 pounds, and did so in an unhealthy way

Graduated boot camp weighing 155 pounds

Spent the next year getting ready for deployment and then spent 13 months in Somalia

While in Somalia both of his legs blew up from exercise induced compartment syndrome - had 6 surgeries, spent 12 months in a wheelchair, 18 months in physical therapy and became addicted to pain meds

During that time George's weight ballooned up to 257 pounds at 5'8

After that he used triathlons, binging, purging, and carb loading to lose weight

Eventually he was deployed to Afghanistan and it was there that he discovered paleo and Crossfit, and the combination helped him discover a healthy way of living

When he returned home he created a paleo website as an accountability tool

The last time he had an issue with his eating disorder was in February 2012

It was at that time that he attended Paleo FX where he found amazing friends, and it was a tipping point for him because he found people that love him for him no matter what he looks like

He was able to begin his journey of recovery and it took him about six months after that to begin talking about his journey

Stacy notes that people have a preconceived notion of who deals with bulimia, and Stacy and George's backgrounds prove that it has a lot more to do with emotions and other factors in life, as opposed to the notion that bulimia is something that only dancers and models deal with

Sarah has a history of binge eating

She stopped weighing herself above 265, but gained at least one clothing size after that and generally estimates that she was between 280-290 at her heaviest

Sarah lost 100 pounds in her early 20's through a low-carb diet and marathons, and then she got very ill and was put on high doses of steroids, and that is when she slipped back into worse binge eating behaviors

It was also at this time that she was diagnosed with irritable bowel syndrome, and she used laxatives to help with the IBS, but also used them as a weight-loss tool

After being so ill and being on steroids for a number of years, right around the time that her oldest daughter was one she realized she was pre-diabetic and as a new mom this moment was a major wake-up call

She found the strength to change the way she was eating and her behavior with food

Sarah wanted to make sure that she could be the mom she wanted to be, and was able to have a much healthier second pregnancy

While she struggled with weight with her second pregnancy, her eating behaviors were healthy and that is when she found a paleo diet

In the last two years of eating paleo and starting to look to food for nutrients, Sarah's behavior towards food has been improved greatly and she has been able to address micro-nutrient deficiencies and blood sugar imbalances

Food is still a big part of her life and she still has cravings when she is stressed, but if she binges now it is not even remotely close to what it use to be, now it is 3 dates as opposed to a gallon of ice cream

As you can see from such differing stories, you are not alone if you deal with an eating disorder there is a way through

27:25 - Science with Sarah: Food cravings, and the difference between physiological and emotional cravings

Physical cravings for food can be caused by a number of diet and lifestyle factors

Nutritional deficiencies will increase your appetite and you will crave food as your body tries to restore nutrient levels

Calcium, magnesium, chromium, CoQ10, and fat soluble vitamins are all common nutrients that cause cravings when low

Another important diet factor that contributes to cravings is blood sugar regulation, which leads to insulin resistance

Restoring insulin sensitivity and regulating your blood sugar are the two most important things that you can do to address food cravings

One of the biggest causes of food cravings is stress, which is a well documented interaction between cortisol and reward centers in the brain

Those food cravings actually exist because when you are stressed your body is having a hard time reaching stored energy and your brain is seeking readily available sources of fuel

The real solution is to manage stress

Inadequate sleep is another lifestyle factor that causes food cravings

There are studies that show that getting four to five hours of sleep a night, a few days in a row, directly increases food intake

Sarah feels that the number one thing that helped her lose weight was going to bed early, because then she was able to manage stress, repair her body, and break those craving cycles

36:26 - Q&A

Sarah: Will I ever be able to eat starch again? Should I try an autoimmune protocol to help with my gut issues?

Reminder from Stacy to come to the Paleo Parents Meet-Up group

There are studies that show that Erythritol increases gut permeability, leading to a leaky gut

For many people sugar substitutes can still cause a release in insulin, leading to strong cravings

Sarah recommends for anyone dealing with sugar cravings to avoid all fake sugars

Stick with fruit because your body will know how to handle those sugars

If you are eating junk food with that level of consistency, your gut is not healing so it cannot handle the starches you are eating from whole foods like sweet potatoes

Reactions to food can take up to 5 days to surface, so it may look like it is the sweet potato, but it is probably related to the ingredients of the junk food

George's recommendation is to look at the root of what is going on, what is the trigger for binges, poor sleep, etc.

Try to make this situation as real as possible and own what is going on and what is causing it - find accountability and support that will help you learn to love yourself

Before testing an AIP, Sarah suggests dealing with the binges and working towards a paleo diet for a chunk of time to see how far it gets you with your health

Stacy notes that she found a new way to comfort herself outside of food and she relies on her close relationships to give her the love she needs to work through those emotions

Try identifying nourishing binge foods that can help you transition away from the habit of binging, so that you can fully remove the items that are damaging your gut and focus on the emotional healing that you need

George notes that healing from an eating disorder is a process, every day you will learn how to manage your emotional and physical health

When you wake up, you have the choice on how you see the day and how you manage your emotions

When you do lapse or you have an issue don't dwell on it or punish yourself for it, take it for what it was and learn from it and move forward

(57:26) Anonymous: How do I know if I have a binge eating disorder? And if I do, how do I stop?

The level of deprivation that you put yourself through when bodybuilding is incredibly intense - the culture and mentality creates an unhealthy cycle of habits that you need to take an honest look at and see how it is impacting your overall health

George loves nuts, seeds, dried fruit and coconut butter as well, but works to enjoy them in moderation

George doesn't know if he would say that Anonymous has a binge eating disorder, as much as he might suggest that he/she has some disregulated hormones or some insulin resistance

Anonymous could be over-training or not eating enough, which may be leading to the cravings

Be careful with end-date eating structures as you need to find a lifestyle that feels long-term with few highs and lows in habits

Sarah and Stacy agree that Anonymous sounds like he/she is under-eating, which is stressing your body and causing your body to crave calorie dense foods

Bingeing is not something you think about, if you are a binge eater it is a compulsive emotional thing where you go into zombie mode and the food takes over, filling an emotional void

It sounds like this person's body is simply telling them to eat more food, with more fat

If you have IBS and you are not absorbing your nutrients, working to eat from a paleo template will likely help you get to a healthy weight where you are better able to control the cravings

Stacy notes that people often answer their own questions in the actual question they are submitting, and agrees with George's suggestion that you need to sit down and write your question, and a couple days later look at what you wrote to see if there are answers within it

When you are looking at your overall emotional health with food, it is important to look at your relationship with food and how you are responding to it

Try to make the steps that you can towards making better choices and if you don't make the best choice move on because if you dwell on it you are only going to go to worse places

Sarah notes hmmmmmm.....bacon

George had bacon dipped in almond butter for dinner, he also does Italian sausage dipped in almond butter

Special thanks to George for joining Sarah and Stacy on another episode!

George's other guest appearance on TPV can be found here, and he will be on the show again in a couple of weeks for a Beyond Bacon themed show airing on Tuesday, July 2

George will also be visiting the Virginia area for the Beyond Bacon release party

The party will be at the Red Apron on July 5 in Fairfax, VA - more details to come soon

In addition to George, Bill and Hayley from Primal Palette, Russ from The Domestic Man, Stefani Ruper from Paleo for Women, and Aimee Buxton, Stacy's photographer - so come hangout!

Be sure to keep watching the Paleo Parents site in the upcoming weeks with all of the Beyond Bacon giveaway promotions!

Thanks for listening and happy bacon days!

1:22:46 - Outro

Our forty-second show!

Ep. 42: Managing Different Diets Within the Home

In this episode, Stacy and Sarah are joined by Danielle Walker from Against All Grain and Brittanie from Three Diets, One Dinner to share tips, best practices, and recipes for families who have multiple eating styles all under one roof.

The Paleo View (TPV), Episode 42: Managing Different Diets Within the Home

0:00 - Introduction

1:19 - News & Views

This weeks guests are Danielle Walker from Against All Grain (with a book to be released in a month!) and Brittanie from Three Diets, One Dinner (with It's Paleo Ya'll: Real Recipes from Texas coming soon!)

This week's show is on how to accommodate different diets in the home, and both Danielle and Brittanie relate to Stacy's and Sarah's households where there are different needs all under one roof

Stacy is fighting a bug, but in other news got her LifeSpan treadmill desk delivered and will be setting it up soon, she also saw Iron Man 3 recently

A few weeks ago Stacy and Anne tried to coordinate a double-header movie date, but Stacy mistakenly bought tickets for the wrong show so they could only see one of the movies and had to reschedule the second

What does everyone bring to the movies for snacks?

Stacy brought apples and chicken liver mouse to the movies and sometimes brings nuts

Danielle doesn't go to the movies often, and the last time she tried to go to the movies the movie date with her husband was cancelled because of book editing - but she typically brings water when she does go

Sarah takes a cheat and has popcorn if she is feeling well

Brittanie has popcorn as well, but gets a popcorn baby from eating it - well worth it though

When Brittanie started her blog she was managing three diets in her house: she was on paleo, her husband on SAD, and her son wouldn't touch anything green

Brittanie felt like this plan was too expensive and took too much time

So she started cooking paleo meals for herself and modified from there to make sure that her husband and son could enjoy them

Her family's old favorite meal was spaghetti and meatballs, so she made the dish with zucchini noodles and her husband would eat that, but her son wouldn't

Her son would have the meatballs and some garlic bread instead of the zucchini

Eventually she stopped buying the bread, and then she started making paleo versions of the foods they eat, like pizza

Her husband and son eat dairy, but she doesn't and just leaves cheese off her side of the pizza and omits where and when she needs to

She also plays with texture, one of the recipes she makes is an Indian spiced beef with spaghetti squash - her and her husband eat the beef and squash, and for her son she grinds up the spaghetti squash and makes it into a patty with the beef (Brittanie's son is 4 1/2)

Sarah's daughter recently had a run in with dairy and gluten and those are always hard situations to deal with when your kid's diet is compromised outside of the home - check this podcast out for information on sneak exposures and maintaining a Paleo diet away from home

Danielle's household was a slow transfer to paleo just like Brittanie, she started eating paleo before Asher was born and her husband took on a paleo diet to support her

Overtime her husband would relax his limitations when eating out and would experience negative effects

Her husband is 95% paleo now, even when he is not with Danielle

When Asher was little she at first gave him certain items like baby oatmeal and she started him mostly gluten-free, but gave him Annie's Cheddar Bunnies, which was one of the only things he had with gluten (Stacy notes that Annie's does offer gluten free products)

However at PaleoFX she learned a lot that made her reevaluate the structure of her son's diet to try her best to limit his risk of developing the same autoimmune condition that she has

Now he is gluten-free, but he does have brown rice cakes and a couple of other items

For meals Asher eats what Danielle and her husband eat and they encourage him to try everything on the table, but do use Applegate hot dogs or rolled up deli meats when he has an issue with something they are eating

She has also found that if Asher helps her cook he is more likely to want to eat whatever was made

One of Asher's favorite recipes to make with her is Not-a-Grain Bars

When Brittanie's son lost interest in cooking with her they started making cooking videos and he loved that addition to the experience

Stacy notes that you need to stay on your toes and find ways to keep kids engaged in the kitchen

Sarah's daughters love to cook with her and she has to manage the chaos in the kitchen, but enjoys them being involved

For Stacy, her kids have always eaten what her and Matt eat, even before they were paleo

They always have two options for vegetables at the table

If someone doesn't like the choices they don't eat and make up for it the next day, and Matt and Stacy don't stress about it

Stacy and Matt also used gray area foods to help them through the transition with their kids, from things like rice cakes to paleo waffles

It can take years to manage the transition and there is nothing wrong with that

Wesley seems to have a gut of steel, Cole isn't as solid but doesn't have an issue with nightshades, but it can sometimes be difficult for Finn so they redeveloped his and Stacy's diet so that they could still enjoy food, but in new ways

At home they do their best to not serve foods that other members of the family can't eat

When Sarah started paleo she was in the habit of catering to her oldest daughter's dietary needs due to low weight issues from the time she was born

With her youngest daughter they found out that she had a gluten sensitivity and the whole family transitioned to paleo at the same time, as a result her oldest daughter's health issues went away as well

However, when they started paleo Sarah was a short-order cook - her youngest was easy to feed, but her oldest was picky and difficult to feed

Now the girls eat the same food as everyone else, with Sarah typically eating a different breakfast and lunch from the girls

Everyone eats the same thing for dinner, there are always two vegetables and fruit on the table

It takes her older daughter a long time to eat still, but she eats the meals that are served

Her oldest daughter can handle a bit of dairy, but her youngest can't handle dairy or tomatoes

Treats are where it gets difficult because one kid can eat some of the gluten-free items and the other can't - they work really hard to plan ahead for those situations so that they can have options available, like an emergency Larabars

They are at a point where Sarah does less cooking than ever before and she is happy with their routine is at

40:54 - Science with Sarah: If my food sensitivity screen came back negative for a specific food, can I eat it?

Short answer - not necessarily, it depends on the food you are talking about

There are a number of foods that can be problematic for your health in ways that do not show up on food allergy testing - in fact, there are ways that you can be sensitive to foods that won't show up on a food intolerance test

The most typical food sensitivity tests are IgE antibody production, IgA, IgG and sometimes IgM

You can also produce IgD antibodies, which there are no tests for

You can have direct immune activation that is not through antibodies and will not show up on a test

You can also have foods feeding bacterial overgrowth or fructose malabsorption, which won't show up on these kinds of tests

When you talk about foods like nightshades, there are no tests to check for your sensitivity, you simply have to use elimination dieting

Foods like gluten can cross the gut barrier and cause a leaky gut and activate the immune system in people without gluten intolerances

When you are evaluating whether or not a food is a good food for you the most rigorous and simple way to check is to eliminate a food for two weeks to a month and then test reintroduction and see how you feel

Sneaky reactions can get hard to interpret and that is when an elimination dieting under a health professional can be helpful

It can also be hard when you are sensitive to multiple things, which is really what the autoimmune protocol essentially is

When you are looking at a food sensitivity test trying to decide what items to keep and what to eliminate, it really needs to be handled case by case based on your history and what type of food you are talking about

The Paleo Approach will be a great resource to help you with this, but before that is released look to the autoimmune protocol foods and test eliminating those

Danielle had an allergy test completed under her naturopath and experienced incredible results from eliminating the foods that were problematic for her

She eliminated all the items that irritated her system for six weeks and was slowly able to successfully test reintroduction, she is careful with nuts and seeds and stays away from raw nightshades and dairy products from cows

51:06 - Q&A

Merrick: What are some good nut-free food options for school lunches?

Coconut flour is the easiest alternative to nut flours

Real Sustenance and the Paleo Parents have recipes with sunflower seed flour - Danielle also has a recipe for lemon bars that uses sunflower seed flour

As long as you use raw un-roasted and unsalted sunflower seeds and grind them down you can use it to supplement almond flour 1:1

The one challenge is that it can turn green if you don't counter it with an acid to lower the baking soda

Danielle grinds down her sunflower seeds in her Blendtec and then sifts it to make it as fine as almond flour

Some recipes use

Our forty-first show! Ep. 41: Kid's Nutrition, Picky Eaters, Food Sensitivities

In this episode, Stacy and Sarah tackle a collection of questions focused around kid's nutrition worries, provide tips on feeding picky eaters, and discuss breastfeeding and some tips on weaning.

The Paleo View (TPV), Episode 41: Kid's Nutrition, Picky Eaters, Food Sensitivities

0:00 - Introduction

1:19 - News & Views

Stacy is feeling kind of whiny from the rain and handling sick kids

Stacy told Matt she wasn't feeling good and he made her a pot of stew with heart and she is working on getting a little bit of extra sleep to fight this bug

Sarah spent five hours outside the day they recorded the podcast, which is the most she has spent outside in 8 months, and her melatonin spike is making her sleepier than usual

For episode forty-one Sarah and Stacy tackled a collection of questions on tricky kid's nutrition questions, dealing with picky eaters and general worries about nutrition

Sarah and Stacy briefly connected on levels of coolness and pop-culture knowledge, aka the usage of phrase 'tricky-tricky'. Run DMC was evidently completely left off the Canadian airwaves due to being the complete opposite of Canadian Content.

Bonus Show Update: iTunes labeled the show as an album, and it has been removed from iTunes due to the cost. However, you can now go to cdbaby or Amazon to purchase the MP3 file of the show

Thank you to those who purchased the album, we really appreciate it! However, please feel free to use cdbaby or Amazon as the price is what was promised, $0.99 on those two sites

Folks loved the show and it was a great listen, be sure to check it out

And a reminder, leaving reviews in iTunes is a huge help to the success of the show - please go into iTunes and click on the stars and leave a review

These reviews are used in iTunes recommendations and rankings, and can help get this content to others who can benefit from it

12:32 - Science with Sarah: Question from Katie: What are the best non-dairy sources of calcium?

We have discussed that dairy is not as nutritionally dense as other foods on this previous podcast, and we have talked about vitamins and minerals for skin and nail health on this podcast

We live under an idea that we drink milk for the calcium and it has led to the misconception that there are not other calcium rich foods out there

A glass of milk, 8 oz. has about 300 milligrams of calcium

Daily recommended intakes of calcium are different based on age and gender, but caps out at 1300 milligrams per day for adolescent women, women of childbearing age, post menopausal women and people 70 and older

That is roughly 4 and 1/3 glasses of milk that is recommended in one day

In half a cup of cooked collard greens there is 210 milligrams of calcium, half cup of cooked kale has 205 milligrams, half cup serving of bok choy has 190 milligrams

By having some of these green vegetables on your plate, it is essentially the same as a glass of milk

In addition to dark leafy greens, cruciferous vegetables are high in calcium, vegetables of the allium family are very high in calcium, and so are some root vegetables like rutabagas

Fish is also a great source of calcium, most of which will have 30 to 80 milligrams of calcium per 4 oz. serving

Caviar, sardines, and salmon with the bones are all extremely high

These are just the richest sources, there is also calcium in other vegetables, fruits, nuts and seeds

Almonds have 93 milligrams in 1/3 cup, sesame seeds have 51 milligrams in one tablespoon, oranges have 52 milligrams of calcium

If you are eating a paleo diet with fish, fruits and vegetables it is really easy to hit those targets for calcium intake

What is great about getting your calcium from fruits and vegetables is that the calcium is easier for your body to absorb and use, while at the same time getting other minerals that are essential to bone health

Some people may assume that their kids don't like fish, but you would be surprised that many kids enjoy the salty flavor

Using bone broth in various recipes is also a great way to get calcium and other minerals into your kids - however the exact nutrient makeup of bone broth varies from batch to batch based on the techniques you use

Stacy is not concerned about her kids' bone health as they are all very active and rough and haven't had an issue - she is confident that they are getting the calcium they need

24:44 - Q&A

Christine: How can I best utilize elimination dieting without driving myself and my kids crazy while trying to discover what foods they do and do not tolerate?

Stacy has put Finian on a modified autoimmune protocol, which really means that they limit his nightshades and try to encourage him to not eat tomatoes

Ketchup was a hard one for them to give up, but they were able to create an alternative with paleo mayo (recipe in Eat Like a Dinosaur) that he could dip his food in - guacamole is another great replacement they found

With something like eczema or skin sensitives, it should be evident pretty quickly if you are making progress

However, it takes a long time for the gut to heal so you need to incorporate healthy meat and fats, bone broth, fish, quality sleep, in addition to the elimination dieting to truly test how to best resolve intolerances

Removing FODMAPS and GAPS in a kid should be for extreme cases of gut dysbiosis or problems that are severely related to imbalanced gut health

Look into foods that have more zinc and magnesium because that will help with sleep

Stacy wouldn't put her kids on a supplement, but would instead look for foods that would fill the nutrient gaps

Stacy also uses Fermented Cod Liver Oil if they haven't eaten fish in awhile or if they think the kids are fighting a bug

Sarah also only gives her kids FCLO when they are fighting a bug as well

Sarah notes that eczema goes along with food sensitivities and suggests that dairy be evaluated, as gluten, dairy and eggs are most commonly linked to eczema - tomatoes are also a good food to test

Poor sleep could be caused by not getting enough food or the need for some more nutrient dense foods

Sarah agrees that supplements shouldn't be given to kids unless in extreme circumstances

The body is better at regulating vitamins and mineral absorption from food

If you are working with a good functional medical specialist that is a different situation as they can more closely advise on how to supplement your child's diet

Focus on sleep, stress management, time outdoors and what topical products you are using on your son - you may need to replace the chemical products with safer, organic alternatives

It is easy as a Mom to go crazy trying to figure out what your child needs and what they are sensitive to, so try your best to be patient as time will help show what is happening

(37:00) Sarah: What are some great sources of fat for a kid, especially one that refuses to eat avocados?

Since he already enjoys meat focus on high-quality grass-fed and pastured meats

You can also use naturally fattier cuts of meat in soups, stews, and braised dishes

Beyond Bacon has great tips on how to purchase whole animals, which is a very affordable option with pasture and grass-fed meats

Cook in lard, tallow, red palm oil

Make homemade mayonnaise with olive oil, avocado oil, macadamia nut oil, or walnut oil

Lots of kids like olives

There is a recipe in Eat Like a Dinosaur for a chocolate milkshake that uses avocado

Smoothies with coconut milk are great sources of healthy fats, and help with satiety

Any kind of seafood is also a great source of fat

Try not to impose your own likes or dislikes to your kids because their taste buds are very different from an adults, especially since their bodies crave nutrition

Finally, try not to worry about it, kids tend to eat what their body needs

Stacy gets her healthy fat from dark chocolate and bacon, kind of joking

(1:15:22) Rachael: In need of tips on how to handle elimination dieting when breastfed babies appear to have gut issues from something in the mother's diet.

Stacy recommends looking at autoimmune recipes on the Paleo Parents site, and keep chocolate out

It is very common for a mother's sensitivities to pass through the breast milk to the baby, the mom probably doesn't realize she is sensitive to these foods and needs to work on healing her gut

Try removing egg whites, and try to get pastured, soy, wheat free egg yolks

All of Paleo Parents recipes are soy and dairy free, but check the tag that is for egg-free

The more you are able to leave out the better, check out both Sarah and Stacy's autoimmune tags, especially for tasty snack foods

Eat Like a Dinosaur and Beyond Bacon will also be compatible with elimination dieting needs, and The Paleo Approach will especially be a key resource once available in the fall

Sarah also recommends adding a probiotic because it will help with both the mother's and the baby's gut - talk with your doctor about the best option available

Be sure to listen to this previous episode where breastfeeding was also discussed

(50:21) Marcie: Once weaning takes place, do I need to offer my baby a replacement for the breast milk? If sensitive to sauerkraut, what other foods or supplements should I turn to for probiotics? Can you recommend any doctors who specialize in thyroid issues?

Chris Kresser is taking patients again and could also likely offer some recommendations if he is unable to take her on as a new patient

Stacy believes in baby initiated weaning between 18 months to two years, most kids decide to wean, but it can also happen anytime between three to six years

Stacy feels that thirteen months it is a little too early, unless the child is initiating the change

You do not need to wean to conceive

If you are trying to get your period back, try to night wean and curb night wakings by offering some water

Offer only breast milk from a bottle so that the baby doesn't look to that suckling for comfort

It might be worth waiting a couple more months to see how your baby's needs change around 18 months

You can ferment lots of different foods, it doesn't have to be cabbage - in Practical Paleo and on Diane's site Balanced Bites there is information on alternatives to sauerkraut for fermented foods

Sarah has a recipe for kefir, Stacy has a guest recipe for dairy-free yogurt

Reduce the sugar volume in your diet to get rid of thrush, you also need to make sure that bottles are disinfected properly

Some women need a prescription to treat thrush and Stacy recommends Diflucan and Nystatin

Low selenium is the number one micro-nutrient deficiency that is associated with hyperthyroidism and can be improved with seafood consumption, which also helps with iodine needs

The other two micro-nutrient deficiencies linked to the thyroid are iron and zinc, which you also get from seafood

Try throwing in liver once or twice a week, and eat lots of vegetables as well

Sarah heavily researched goitrogenic vegetables link to thyroid issues and discovered that there is no evidence supporting the removal of those foods if your selenium and iodine status are good

Soil-based organisms are fantastic and can be consumed through unwashed homegrown organic vegetables, or vegetables from a trusted, local source, or you can take a soil-based probiotic - Sarah takes Perscipt-Assist

Make sure you check expiration dates on your probiotics to ensure that you have fresh strains of bacteria

Yes, it is ok to not give your daughter milk, give her water, nut milk or coconut milk, but water is sufficient and is a great habit to develop in your kid

Baby led weaning is the first opportunity that your kid has to communicate what their dietary needs are

That is a show. Good night! Good morning! Good day!

1:14:53 - Outro

Our forty-first show! Ep. 41: Kid's Nutrition, Picky Eaters, Food Sensitivities

In this episode, Stacy and Sarah tackle a collection of questions focused around kid's nutrition worries, provide tips on feeding picky eaters, and discuss breastfeeding and some tips on weaning.

The Paleo View (TPV), Episode 41: Kid's Nutrition, Picky Eaters, Food Sensitivities

0:00 - Introduction

1:19 - News & Views

Stacy is feeling kind of whiny from the rain and handling sick kids

Stacy told Matt she wasn't feeling good and he made her a pot of stew with heart and she is working on getting a little bit of extra sleep to fight this bug

Sarah spent five hours outside the day they recorded the podcast, which is the most she has spent outside in 8 months, and her melatonin spike is making her sleepier than usual

For episode forty-one Sarah and Stacy tackled a collection of questions on tricky kid's nutrition questions, dealing with picky eaters and general worries about nutrition

Sarah and Stacy briefly connected on levels of coolness and pop-culture knowledge, aka the usage of phrase 'tricky-tricky'. Run DMC was evidently completely left off the Canadian airwaves due to being the complete opposite of Canadian Content.

Bonus Show Update: iTunes labeled the show as an album, and it has been removed from iTunes due to the cost. However, you can now go to cdbaby or Amazon to purchase the MP3 file of the show

Thank you to those who purchased the album, we really appreciate it! However, please feel free to use cdbaby or Amazon as the price is what was promised, $0.99 on those two sites

Folks loved the show and it was a great listen, be sure to check it out

And a reminder, leaving reviews in iTunes is a huge help to the success of the show - please go into iTunes and click on the stars and leave a review

These reviews are used in iTunes recommendations and rankings, and can help get this content to others who can benefit from it

12:32 - Science with Sarah: Question from Katie: What are the best non-dairy sources of calcium?

We have discussed that dairy is not as nutritionally dense as other foods on this previous podcast, and we have talked about vitamins and minerals for skin and nail health on

Our fortieth show!

Ep. 40: Practical Autoimmune Protocol

In this episode, Stacy and Sarah invite Mickey Trescott of Autoimmune Paleo, author of The Autoimmune Paleo Cookbook, to discuss the release of her new cookbook and to help address a series of questions that relate to autoimmune conditions and how to handle fruit consumption, the reintroduction of foods, ideal vitamin D levels and more.

The Paleo View (TPV), Episode 40: Practical Autoimmune Protocol

0:00 - Introduction

1:19 - News & Views

The Paleo Parents family has been busy doing fun things and Stacy is feeling tired, but as a result of good outdoor activities and fun with the boys

Sarah turned in part two of her book this last week after spending a bit of time making final adjustments and edits

Part 3 is the cookbook and Sarah needs to finalize and type the recipes, but isn't feeling very motivated

Sarah is having a hard time switching her brain out of science mode to develop the cookbook portion of The Paleo Approach, but has been giving herself some slack to recharge a bit since over 100 recipes are ready

Sarah has the relief of being done without actually being done and is in a tired fog

This week's guest is Mickey Trescott, who is the blogger behind autoimmune-paleo.com and is a personal chef with amazing recipes to offer

Mickey has both celiac and Hashimoto's disease and follows the autoimmune protocol

She just released an e-book that is called The Autoimmune Paleo Cookbook, which has 110 autoimmune protocol friendly recipes that cover the whole gamut of food needs

Stacy was most impressed by the quality of the food photos and "soup to nuts" i.e. the level of information behind the 'why'

Stacy feels that her first 90 days on AIP wouldn't have felt so overwhelming and restricting had she had The Autoimmune Paleo Cookbook

Thanks to supportive friends, Mickey was able to pull together the book at the quality level that she expected

Recently Stacy requested that Matt make Julia Child's Chicken Liver Mousse and Stacy is in love with the taste of this dish, and her joints and skin feel and look better after eating this dish with consistency for a week

Six months ago if Stacy would have had something with dairy fat in it, she feels like she would have had a major problem, and she is wondering if the livers are counterbalancing the impact of dairy fat or if her hard work to help repair her system is the result of her tolerance

Sarah notes that liver is the most nutrient dense food available and the ratio of amino acids is higher in organ meat, which is required for skin and connective tissue - the diary fat is helpful to bone, joint and connective tissue health as well

Sarah has been eating a homemade organ meat sausage everyday and is feeling amazing - the bison liver in the recipe is in particular the rockstar of the sausage

Stacy is surprised that she is handling the dairy fat

Sarah suspects that the raw dairy fat, which has some naturally occurring enzymes, is helping and that Stacy's gut health is in a calm state and not acting overwhelmed by each exposure to possibly problematic foods

Stacy knows she is not totally healed, but is surprised and proud to make this discovery regarding her tolerance towards dairy fat - there is a light at the end of the tunnel folks!

Sarah recently found a local farmer with soy and wheat free eggs and she has been able to eat the eggs without any reactions - is very excited, but is still being very cautious

Mickey had a similar reaction to Stacy where she made a shocking discovery about her tolerance towards dairy fat - and she thought she would be on AIP forever, but is learning that her system is healing and may be able to tolerate a little bit here and there

29:41 - Science with Sarah: is fruit allowed on the autoimmune protocol?

Fruit is absolutely allowed on AIP, there are no restrictions on the types you can eat, and fruit is very vitamin, mineral and nutrient dense

When you look at the glycemic load of fruit, all fruits are either low or moderate, with the exception of dried fruit

If you are sticking to low and moderate glycemic foods, you have to eat a lot of fruit to receive a high glycemic load

The concern with fruit is making sure that your blood sugar is well regulated and not over-consuming fructose

Where as glucose is easily converted to energy, high levels of fructose can lead to high blood triglycerides

In a paleo diet we don't tend to consume too much fructose, depending on how many pieces of fruit you are consuming

Sarah's recommendation is to make sure that your blood sugar levels are well regulated and make sure that your fructose is between 10 and 20 grams a day

Over avoiding fruit can be strenuous on the thyroid because you do want to stimulate the production of some insulin

Stacy notes that if you are eating a high fat, low carb, moderate protein diet, it may not be enough for the thyroid conversion

Both high and low carb diets are strenuous on the thyroid

Sarah does not recommend a ketogenic diet with autoimmune disease because the research shows that it makes it worse

Stacy recently reintroduced dates without guilt and found this to be funny because dates are good for you

Both Stacy and Sarah completed a 21 Day Sugar Detox and did so not to necessarily limit fruit, but to limit sweeteners

Everyone needs to find what works for them, but Stacy feels that she does well with a moderate carb intake from fruits and starchy vegetables

Mickey tried a ketogenic diet and didn't feel good, it is a little too intense and caused some thyroid issues

Include fruit, but don't go crazy - enjoy it and don't over-complicate this healthy choice

42:35 - Q&A

Michelle: Tips on managing Psoriasis through diet: can I eat eggs? Can I take raw hemp powder or wheat grass juice? Need to avoid weight-loss, what can I eat? What is the ideal range for my vitamin d3 levels? Do you know of any Psoriasis cookbooks?

Sarah's post on why eggs are omitted on AIP

Egg whites contains lysozyme, which is good at crossing the gut barrier and it forms monster molecules with random things in the gut, then transporting this monster into the gut

People with autoimmune diseases are already dealing with a leaky gut and an over-reactive immune system, so dealing with an extra transporter is not helpful

The effect is relatively small in those with healthy guts

Egg yolk is a common food allergy and that is why it is omitted, but it is also the food that Sarah recommends to reintroduce first

Moving from gluten free to AIP can be overwhelming, so testing a purely paleo diet first may be a manageable first step

However, some may be better off jumping right into AIP if that is the kind of change that you respond well to

Know your personality and pick a path that is going to lead to success for you

Yes avoid hemp seed, wheat grass juice and algae powders

Avoid hemp because it is a seed

Avoid wheat grass juice because there is a toxic protein present and is good at increasing gut permeability

Avoid algae because it has properties that stimulate the immune system - if you have a leaky gut, you are adding to the toxins leaking into your body

Being underweight with autoimmune condition is typically a sign of severe gut damage, so do all the things that are typically discussed on this show for healing the gut (time outdoors, sleep, stress management, bone broth, organ meat, digestive support supplements)

Work with your doctor to perhaps be tested for micro-nutrient deficiencies for targeted supplementation

Make sure that when you eat you eat nutrient dense foods with both animal and plant based foods

Try to eat every three hours and once your gut has healed you can try every four to five hours

Sleep sleep sleep and mange your stress!

Yes, increase your vitamin D3, 60 to 70 is a really good target

Vitamin D rich foods are pastured/grass-fed meats, wild fish, wild mushrooms

Also spend time outdoors to increase vitamin D

Retest frequently because you don't want to overshoot your target

Make sure that you are also using high quality fats to cook with: lard, tallow, bacon fat, etc.

When you get to a healthy place in your body, you are able to better absorb the vitamin D, and may need less supplementation

Additional resources: Mickey's book, Stacy's AIP Pinterest board, Sarah's book, Sarah's AIP Pinterest board, Sarah's AIP recipe page

The Paleo Approach features recipes completely different from The Autoimmune Protocol cookbook, so get both because you will have a great resource of over 230 recipes

(1:08:30) Debra: My daughter is having trouble swallowing, can you suggest some AIP friendly foods that she may be able to tolerate (must avoid fruit, cocoa, nuts, and fermented products)?

Mickey suggests starting with bone broth and then make long, slow braises of well cooked meats and throw it in a blender with bone broth

Try to sneak in some pate or liver that you could dissolve into some broth

Pureed vegetables like greens, sweet potatoes and other root vegetables are a great choice

Make sure she gets enough protein

If she is making progress add egg yolks that are carefully separated from the whites

Sarah notes that some have a better time with thicker liquids, and you could thicken it with pureed vegetables, arrowroot powder, and kudzu starch

You could even melt in coconut oil or lard to increase the fat content

(1:15:22) Karen: What signs should I look for that my body is ready for me to reintroduce foods that were eliminated? Since I am avoiding dairy, should I avoid taking the fermented cod liver/butter blend?

If you aren't seeing improvements yet, it is too early to start reintroduction, especially with chocolate and coffee

You could play with adding adding grass-fed dairy fats and egg yolks

Sarah suggests tinkering with an increase in carb intake and focus on nutrient dense foods, organ meat, etc.

Symptoms to look for: any symptoms of your disease returning or worsening, stomach aches, changes in bowel movement consistency, heartburn, nausea, gas, bloating, undigested or partially digested particles in the stool, dips in energy, feeling more energetic before bed, strong food cravings, trouble sleeping, having to pee more than once a night, headaches, dizziness, feeling light headed, increase in mucous production, itchy eyes or mouth, swelling anywhere, sneezing, aches and pains in the muscles, joins, ligaments, any changes in skin, dry hair, brittle fingernails, mood issues

Introduce foods slowly and give some time in between introductions

If you aren't sure don't continue eating the food, and move on and try again in a few weeks

Introduce one food at a time, every three to seven days, eat it a couple of time on one day and don't eat it again, and then look for those signs

Stacy use to take the butter blend and found that it was causing some skin problems, so switched to just taking the fermented cod liver oil

Better to air on the side of caution and stick to fermented cod liver oil

Mickey suggests that this would be a good time to return to your doctor for a full thyroid test to especially check on T3 levels

Some autoimmune diseases may require medication to support organ function

Its not just about the diet - being able to manage stress, get proper sleep and explore the medical options that will work best for you is key to success

Thanks to Mickey for joining The Paleo View for episode 40 and for creating such a powerful tool with The Autoimmune Paleo Cookbook

1:31:04 - Outro

Our thirty-ninth show!

Ep. 39: Gut Health

In this episode, Stacy and Sarah discuss gut health, food allergies vs. intolerances, small intestinal bacterial overgrowth treatment, the various forms of elimination dieting to aid in gut recovery, and H. pylori.

On Sunday, May 12. The Paleo View launched their first every bonus episode - The Mother's Day show! Download the first bonus show by clicking here! And be on the lookout for our monthly, pay bonus podcast!

The Paleo View (TPV), Episode 39: Gut Health

0:00 - Introduction

1:19 - News & Views

Coming off the Beyond Bacon chaos, Stacy returned to Crossfit and is overall working towards recovery from the stress load

Stacy had a great Mother's Day, complete with Urban Poser's Samoa Donuts - experienced a refreshing awareness where her sweet tooth was easily satisfied and she didn't feel the need to go over board

Sarah had a great couple of days and is very close to being done with part two of the book and then she will work on the cookbook section, which she is really excited to shift gears to

The Paleo Approach is roughly 210,000 words right now, the book is an information dense book and people are getting a tremendous deal

Sarah has made the science in the book incredibly approachable, just like it is on her blog, and it is truly a complete guide

Part two of the book is all about the practical implementation - what lifestyle factors to focus on

The book is a beast, with the nickname the encyclopedia - Sarah feels like she is racing for the finish line, but feels like she is going to make it and is looking forward to her three days off before editing work comes

On Mother's Day Sarah and her family hung out at home and played outside - it was a nice day

The special bonus episode went live on Mother's Day (May 12) and is available on iTunes, but you have to look for it under a song and not a podcast

The Paleo View will be offered for free, but the The Paleo View Bonus Shows are offered at a minimal cost to recoup some of the costs that have gone into the show

It is $0.99 per episode on the CD Baby site, but we don't know what iTunes will charge.

The show is an expanded 'News and Views' format of The Paleo View and is a personal, intimate discussion

Sarah hasn't yet had a chance to listen to the Bonus Show because of book work

Stacy was kind of taken back by the level of intimacy that the discussion took, and feels like mothers and daughters will in particular take a lot away on relationship development

Stacy's treadmill desk broke, so is now working from a standing desk

Sarah spends a decent amount of time standing at her treadmill desk, especially when reading fine print or after eating a meal - is overall feeling so much better sitting less

Stacy wants a standing desk for work, but is worried about being the weird one and how to handle the days where she doesn't wear flats

Stacy tells the world to go check out whatshouldwecallpaleolife.tumblr.com - it is great when you need a laugh!

Reminder, please leave your reviews on both The Paleo View and Bonus Show on iTunes!

Welcome new listeners! Happy belated Mother's Day!

Episode 38 is a science-y show about gut health, h pylori, small intestinal bacteria overgrowth, and gut repair

24:53 - Science with Sarah: Why do people react more violently to a food after eliminating it? When you stop reacting to food, is that an indicator that your gut has healed?

In every gut there are cells that sample the environment inside the gut and present what they find to the immune system, essentially patrolling

If you have a leaky gut, a lot more of what is in the gut leaks out and is presented to the immune system

Food intolerances and food allergies are both different kinds of antibodies

The cells that produce these antibodies are part of the immune system and are there to develop immunity towards certain things

There are a number of cells in the immune system - protectors, therapists to calm, directors

When you get to the end of an infection it is the director cells that divide and conquer and makes sure that the immune system doesn't attack the wrong things and that it deactivates once the threat is gone

With a food intolerance and food allergy, the middle management cells are directing antibodies

In a normal person you achieve immune tolerance towards the food, which is an equal balance between the middle management cells and the suppressing cells - thus having no symptoms

If you have a food allergy or intolerance the system is out of balance

When you start any elimination diet you can experience exaggerated responses to small exposures for a number of reasons

As your immune system regulates and your body heals, eventually you will end up at a point where both the cells that respond to food are at low levels

You could eventually reach the point where exposures to food intolerances will not cause dramatic responses - it is a sign that your system has regulated

How long it takes to get there is dependent on a number of factors, including genetics, stress level, sleep quality, nutrient density in diet, hormone regulation

During the Cavekids PaleoFX panel, Chris Kresser mentioned that health isn't having a violent reaction to bad food, that is the process to healing - health is when your body knows how to recover from the exposure to bad food (The Paleo View episode where gut health recovery was discussed with Diane Sanfilippo)

Stacy notes that people on a paleo diet will heal their gut in time, that there is another side to the intense negative reactions to an exposure where you body will better handle the minor exposures

Thanks to Russ from The Domestic Man for chatting about this topic with Stacy, which sparked the suggestion for this podcast topic

36:57 - Q&A

Brittany: Our current Functional Medicine Doctor thinks my family has SIBO (small intestinal bacterial overgrowth) and wants us on FODMAP free diet. With all our other food issues, I am concerned that we won't get the nutrition needed, that my breastmilk will suffer along with my children's sleep. What is the difference between FODMAPS, GAPS and SCD?

Stacy recommends that they look into a GAPS diet and a very structured approach to healing their gut

It can be difficult to put kids on a limited diet, but Stacy has seen and heard amazing success stories from people who take a serious approach to healing their gut

Sarah notes that GAPS and SCD are very similar

GAPS is more of an inclusive system and includes some detoxification elements

The general concept behind both GAPS and SCD is that you starve the bacteria in the gut

GAPS places an emphasis on gut healing foods, and both highlight digestive enzyme supplements

FODMAPS are fermentable sugars, and are sugars and fibers that are rich in fructose, but also includes sugar alcohols and long fiber chains rich in fructose - they are difficult for the body to digest and absorb, and ferment easy - making it easy for the bacteria to eat

These are known as the gassy foods, and in someone with FODMAP sensitivity this is called fructose malabsorption, which means your body is having a hard time digesting and absorbing these sugars so there is more to feed the bacteria

The autoimmune protocol combines some of those things, but focuses on the inclusion of foods that normalize gut bacteria

Omega 3 fatty acids and fiber are the two foods known to have the most profound impact on the composition of your gut

Even though there is a large amount of evidence, there are no scientific studies to back up the impact of a GAPS and SCD diet, the low FODMAP diet has a high amount of scientific research to back it up

One of the issues that people face when they adopt a GAPS or SCD diet is that eventually the low crab intake starves the overgrowth, but also starves the good bacteria and you need to introduce prebiotics

Which means eating more vegetables, starchy vegetables, fruit

Stacy notes that if you are new to a paleo diet, focus on cutting out the junk first, and as you get further into it find ways to maximize the nutrient density of the foods you eat and to ultimately improve your gut health

Sometimes you have to eat the things you eat because your body needs it (bone broth, organ meat, sardines, etc.)

No matter which of these paths you select, autoimmune, GAPS, SCD, etc. take the nutrient dense road and focus on the foods you can eat, not on the foods you can't eat, and what lifestyle factors you can change to heal your body

(55:45) Heather: Looking for help on how to manage a severe case of small intestine bacterial overgrowth (SIBO).

Stacy notes that there is a time and a place for antibiotics, because sometimes food alone cannot solve problems

In this case, Stacy suggests probiotic foods to help with the re-balancing of her gut

Sarah suggests combining the antibiotics with a nutrient dense, gut friendly diet like what was outlined in question 1

There have been case reports of SIBO where doctors have combined two or three different kinds of antibiotics, or even pair with anti-fungals, to manage the bacteria

Here are other drugs that have shown effectiveness: rifaximin (brand name is Xifaxan), vancomycin, neomycin, tetracycline, metronidazole, levofloxacin and fluconazole

Clinical trials where they have combined antibiotic therapy with probiotics and/or prebiotics have shown even better outcomes

(Note, consult a doctor first) The common prebiotic typically used in these studies is VSL-3

(Note, consult a doctor first) There are also some good studies on treating with prescript assist, which is soil based organisms, but specifically with irritable bowel syndrome

(Note, consult a doctor first) There are also a variety of herbs that can be used as antimicrobials: monolaurin, cat’s claw, wormwood, goldenseal (caution: goldenseal stimulates immune system), pau d’arco, olive leaf extract, garlic, barberry, Oregon grape, oregano oil, extra virgin coconut oil, lactoferrin, DGL

A b-vitamin complex is a good idea

Digestive support supplements can also go a long way to help restore the gut

Turn to primaldocs.com and paleophysiciansnetwork.com

(1:08:51) Dana: When an infection is not active, should I still be treating it, beyond what I already do for leaky gut?

The standard treatment for h. pylori is the same as the base treatment for SIBO, including herbal supplements, under the supervision of a qualified professional

H. pylori is a gram negative bacteria that lives in the upper gastro track and is in 50% of the world's population, prominent in developing countries

80% of cases are asystematic

When they are systematic people experience chronic inflammation of the stomach and small intestine, which causes a lot of misleading symptoms

H. pylori causes ulcers, and increases your risk of stomach cancer

If you get H. pylori early in life it can protect you from immune related conditions, if you get it later in life it can cause immune related conditions

One of the best treatments is a nutrient rich diet - the AIP is a great place to start

Talk to your doctor about whether or not you need to treat it and what your options and preferences are

Don't forget to check out the bonus show, leave reviews on iTunes, and we will be back next week!

1:22:54 - Outro

Our thirty-eighth show! Ep. 38: Let's Gather

In this episode, Stacy and Sarah invite Bill Staley and Hayley Mason of The Food Lover's Kitchen, authors of Make it Paleo and the recently released Gather, the Art of Paleo Entertaining, to discuss the release of their new book, tips for paleo baking, and food suggestions for non-paleo guests and colleagues.

The Paleo View (TPV), Episode 38: Let's Gather

0:00 - Introduction

1:19 - News & Views

And just so you know, ALL episodes can now be downloaded from iTunes!

Welcome Bill Staley and Hayley Mason of The Food Lover's Kitchen!

Stacy just returned from Pittsburgh, where her and Amy attended the launch party for Gather, the Art of Paleo Entertaining

The Gather launch party was held at Bar Marco, and the chef put together a gluten-free menu and desserts were brought from home - overall had a great turnout and lots of fun!

A public release party for Beyond Bacon will be held on July 5 - save the date, more information to come soon

Sarah and Stacy will be hosting bonus shows with the plan to post them once a month

These shows will be very personal and will be an expansion of 'News and Views' from The Paleo View

The first one will be a Mother's Day celebration, with Sarah and Stacy's moms as the featured guests

It will be available on Mother's Day and will be $0.99 - the small fee allows Sarah, Stacy and Matt to continue putting out awesome podcast material

Sarah plugged her beloved melatonin glasses

13:50 - Science with Sarah: Oxytocin and health

Oxytocin is released when we connect with people, and it is known as the love hormone

It is released when you come into physical contact with others

When it is released it gives you feelings of contentment, calm, bonding, trust, reduces anxiety, inhibits fear

It is a hormone that also interacts with hypothalamic-pituitary-adrenal axis, which is responsible for triggering the fight or flight response

Oxytocin directly reduces stress hormones, so making time to be social and to connect with others can be a stress reducer

Research has also shown that stimulating the release of oxytocin directly impacts the immune system and an individual's ability to heal by reducing inflammation in the body

20:00 - Q&A

Sarah asked her Facebook followers what question requests they had for Bill and Hayley, and the common theme was around paleo baking. So Sarah wants to know, what is your general approach when you have a recipe you want to adapt to paleo ingredients?

Stacy noted that Bill and Hayley's carrot cake and tiramisu are worth bookmarking

Hayley has found that almond flour can be used 1:1 for conventional flour

Coconut flour is different because of the density, it requires less flour and more eggs

The coffee cake from Gather is a recipe from Bill's family that was recreated to be enjoyed paleo style, and Hayley was able to sub out 1:1 for the flour by using almond flour

She also adds arrowroot flour to most of her recipes to lighten the density

Grass-fed heavy cream or coconut milk is also another great addition to cake recipes, which helps with both almond and coconut flour to moisten the batter

Hayley experimented with using arrowroot flour exclusively, but it turned out kind of gummy - wasn't the best, but it worked

Sarah has been toying around with arrowroot flour as well, and it hasn't been producing the results she wants

Stacy has found sweeteners to be a big area of discussion in the world of paleo baking, but feels like it comes down to selecting healthy sources of sugar and moderation - treat it like a treat

When baking, Stacy's family likes to find sugars with a better balance of sucrose to fructose, in particular prefers maple syrup, honey or dates

The conversion from white table sugar to more nutrient-dense sweeteners is not a 1:1 replacement, you have to play with it and see where the preferred flavor lands

Hayley stresses that you need to be aware of how different foods make you feel, enjoy treats, but be aware of what does or doesn't work for you and your health goals

Those who have implemented paleo in a successful way, are successful because they are able to find balance and incorporate indulgences in a way that doesn't derail the health progress they have made

Create habits with the foods that nourish you and make you thrive, let treats be occasional

Sarah notes that everyone needs to find their own individual balance when it comes to treats

Finding that balance is what makes paleo sustainable and more of a lifestyle

For many, gluten will never be an option, so playing in the kitchen is a way to re-create the occasional indulgence, but doesn't back track on the gut healing that has been achieved

(39:48) How do you cook for company when the people you are cooking for do not eat a paleo diet?

Sarah notes that we are challenged by the palates of those who do not eat a paleo diet and their expectations for flavor and what should be on a plate

Bill and Hayley do not serve guests any differently than themselves

The one exception is with food allergies or intolerances, in Gather there are some vegan options, and that is because you can adapt paleo recipes to be respectful of others allergies, intolerances and preferences

Hayley notes that they try to be respectful of guests preferences, but they will never serve a guest gluten

Thanks to the abundance of paleo recipe resources that are available today, you can recreate recipes for even the pickiest of eaters

Think outside of the box and think about what your guest(s) enjoy and find a way to recreate it

You have the opportunity to teach others how great food can taste when you focus on simple, healthy ingredients

Side bar discussion on social media platforms

(59:40) Nicole: Do you have suggestions on simple swaps I can make to standard snack foods?

Bill suggests SeaSnax to replace chips

For the non-paleo crowd, Bill suggests corn chips from Xochitl, which are organic and non-gmo, and are a good replacement for standard chips, but again a very occasional snack

In Stacy's previous job she was able to make a request for healthier snack options in the office and sure enough apples and bananas were the first snacks to go

Even making smaller transitions to reduce sugar can be a proactive step in the right direction, ex. Yoplait to Stonyfield

Other suggestions: dried fruit, nuts, banana chips, Honest chips (check here on the Paleo Parents site for additional snack ideas)

Hayley notes that she thinks Nicole is already making some great changes and is headed in the right direction

For the granola bars, Stacy recommends to check the ingredients because some are better than others, even if they aren't paleo

Lard frying love was shared, along with tips on best practices when frying

Bill and Hayley's second book, Gather, the Art of Paleo Entertaining is available - so go get your copy!

And if you don't have Make It Paleo, you also need to add that to your collection - throw in Beyond Bacon and The Paleo Approach as well!

Bill and Hayley's third cookbook, The 30 Day Guide to Paleo Cooking, will also be out in June, which is different from the 30 Day Intro to Paleo and has new recipes

Find Bill and Hayley at primalpalate.com and don't forget to check out their app My Kitchen

REMINDER - check The Paleo Mom and The Paleo Parents websites on Sunday for the special Mother's Day show and please go post your reviews on the podcast!

1:28:28 - Outro

Our thirty-eighth show! Ep. 38: Let's Gather

In this episode, Stacy and Sarah invite Bill Staley and Hayley Mason of The Food Lover's Kitchen, authors of Make it Paleo and the recently released Gather, the Art of Paleo Entertaining, to discuss the release of their new book, tips for paleo baking, and food suggestions for non-paleo guests and colleagues.

The Paleo View (TPV), Episode 38: Let's Gather

0:00 - Introduction

1:19 - News & Views

And just so you know, ALL episodes can now be downloaded from iTunes!

Welcome Bill Staley and Hayley Mason of The Food Lover's Kitchen!

Stacy just returned from Pittsburgh, where her and Amy attended the launch party for Gather, the Art of Paleo Entertaining

The Gather launch party was held at Bar Marco, and the chef put together a gluten-free menu and desserts were brought from home - overall had a great turnout and lots of fun!

A public release party for Beyond Bacon will be held on July 5 - save the date, more information to come soon

Sarah and Stacy will be hosting bonus shows with the plan to post them once a month

These shows will be very personal and will be an expansion of 'News and Views' from The Paleo View

The first one will be a Mother's Day celebration, with Sarah and Stacy's moms as the featured guests

It will be available on Mother's Day and will be $0.99 - the small fee allows Sarah, Stacy and Matt to continue putting out awesome podcast material

Sarah plugged her beloved melatonin glasses

13:50 - Science with Sarah: Oxytocin and health

Oxytocin is released when we connect with people, and it is known as the love hormone

It is released when you come into physical contact with others

When it is released it gives you feelings of contentment, calm, bonding, trust, reduces anxiety, inhibits fear

It is a hormone that also interacts with

Our thirty-seventh show!

Ep. 37: Follow Up Show

In this episode, Stacy and Sarah catch up on how book writing and editing is going, and circle back on questions and comments from previous episodes.

The Paleo View (TPV), Episode 37: Follow-Up Show

0:00 - Introduction

1:19 - News & Views

And just so you know, ALL episodes can now be downloaded from iTunes!

Shared love for treadmill desks

Discussed this article on treadmill desks that called it 'Junk Food Walking'

Sarah has seen physical improvements from her time on the treadmill desk

Beyond Bacon is going off to printer end of this working week, the Paleo Parents are in final edits mode

There are a lot of autoimmune protocol friendly recipes throughout the book

Sarah and Stacy catch up on completing a book and the grueling editing process

With the addition of the Paleo Parents assistant and the treadmill desk, Stacy is trying her best to manage her stress and take care of her health

Since both Sarah and Stacy are feeling kind of burnt out from book work, episode 37 is a follow up show to circle back on comments and questions from previous episodes

23:47 - Science with Sarah: Eating omnivores, does it matter what they eat?

Pork and poultry are often supplemented with feed that sometimes includes corn, wheat, soy and other random seeds - could also be eating table scraps

Pasture raised beef does not need supplemental feed

With eggs, research shows that there can be intact proteins from the diet of the chickens that can get into the eggs, in particular has been shown with soy

There is no evidence that definitively shows this happening in muscle meat

If a healthy animal has a healthy gut all of the proteins from their diet are broken down for their gut barriers and are reconstructed for their muscle tissue

However, conventionally raised animals do not have healthy digestive systems, and proteins from their feed could leak into their bodies - there may be a concern with conventional meat, but it hasn't been proven

If you have a severe allergy to something that the animals were fed (provided that the animals were raised and butchered in a healthy, clean environment) there should be no trace proteins in the meat

Talk to your farmer when you are buying pastured animals to ask about their feed and farming practices, most farmers will be happy to share information

30:58 - Q&A

Katy: Shares feedback on sensitive smoke detectors. (original question was in episode 30)

Katy found out from a fireman that a smoke alarm that goes off at high temperatures without any smoke is a sign of a cheap fire alarm, and ultimately smoke alarms shouldn't do that

(32:58) Angela: Are the ingredients in AdvoCare Spark really paleo approved? And what does 'natural flavor' mean anyway? (original question was in episode 30)

The AdvoCare Spark must have an active and inactive ingredients list on their site, and Sarah thinks she saw only one of those when answering the original question

The other ingredients not previously discussed can be wheat or corn derived and without knowing where they are from are not safe

Artificial flavors can mean a lot of different things, but usually means chemicals that are esters that provide flavor, but have been manufactured to create high quantities

Ask what value this beverage is adding to your diet and perhaps look to another source of caffeine that packs health benefits

(38:41) Lisa: Two tips, Wilderness Naturals makes an expeller pressed coconut oil that does not taste or smell like coconut. And two, kombucha doesn't need black tea only, it can be brewed from green or white as well. (original question was in episode 30)

Stacy has given up on brewing her own kombucha and is a big fan of Reeds Kombucha, which is jasmine tea based

Sarah brews her own kombucha

(41:15) Theresa: Tip regarding coconut oil, do not put coconut oil on the skin immediately after a burn as it can trap the heat and burn the skin worse - cool water and ice are always the best immediate responses to burns

Sarah and Stacy share stories of clumsiness and forgetfulness

48:28 - BIG THANK YOU to everyone who has submitted reviews, The Paleo View hit number six on the podcast ratings for all health shows and it shows how impactful those reviews are! Please keep them coming!

50:13 - Outro

Our thirty-sixth show! Ep. 36: Body Image

In this episode, Stacy and Sarah invite George of Civilized Caveman Cooking Creations, Stefani Ruper of Paleo for Women, and Tara of Primal Girl to reflect on their experiences with body transformations. Learn about body dysmorphic disorder, teaching your kids about health choices as opposed to diets, and how to look beyond the excess skin that comes with dramatic weight loss.

The Paleo View (TPV), Episode 36: Body Image

0:00 - Introduction

1:19 - News & Views

And just so you know, ALL episodes can now be downloaded from iTunes!

Stacy found a used treadmill desk

Our Guests!

Stefani Ruper of Paleo for Women, can also be found on the Live. Love. Eat. podcast, her PCOS is highly recommended

George Bryant of Civilized Caveman Cooking Creations, author of many e-books, including Caveman Feast

Planning to expand upon the Body Transformations panel from Paleo FX to further discuss body image, ideals, transformations in mental health, emotional eating, physical changes

George's background

Active duty marine for 12 years, just ended due to some injuries

Spent 12 months in a wheelchair and 18 months in physical therapy, ballooning him to 257 pounds

Dealt with bulimia, fad diets, triathlons, carb rotations, carb loading and binge eating

When deployed to Afghanistan two years ago, found paleo and began his journey

Has helped him overcome all of his body image issues and develop a healthy relationship with food

Stefani's background

Was orthorexic and a disordered eater

Through her site she deals with issues on both psychological and physiological wellness

Lost weight in unhealthy ways following conventional wisdom, and didn't start eating a paleo diet until about a year ago when she adapted eating paleo for nourishment/health and not weight-loss

Sarah's history with body image

Began struggles with weight in early teen years, by late teens was 265 pounds

Found low-carb eating and marathons in her early 20's and lost 100 pounds, but was not happy or healthy

Had health crisis in 2002 and was apartment bound for three months

Was battling binging, depression and anxiety, and that is when her autoimmune diseases started

Wasn't until her first daughter was one that she was able to lose weight again through low-carb

Found paleo when her youngest was two

Have always had image issues

Has now been at a stable weight for a year and a half and gained a healthy understanding for food, but the body image issues are still present

Stacy's reflection on body transformations

Body dysmorphic disorder, which is very common, is when someone who has gone through a drastic physical transformation is mentally unable to catch up with what has changed visually - you essentially see your old self, or what still needs to be done

If you can't see your own reflection, how can you appreciate all that you have done and who you are

The shape of our self-love changes over time, and the core of your self-love should be in acceptance and forgiveness

Our self-love doesn't correlate with weight-loss, and we need to love our self independent from our looks

The first time George got a six-pack he was a person he didn't want to be with an entitled attitude

Eventually learned that the six-pack doesn't define him, doesn't make him any better than the guy who doesn't have one, or any worse than the guy who has a better one

Stefani's experience with coming into a better body and developing a superiority complex made her relationship with food just as difficult as it had been in the past

Giving herself to higher things and dislodging the emphasis that society places on looks alone has moved her in a powerful direction

For the entirety of Stacy's life people had treated her badly, and she didn't know that she was being treated that way until people treated her differently for being lower in weight

When Stacy realized that people were treating her differently it was a depressing situation that made her feel used and abused

When Sarah lost weight she felt like she had to make up for all the years that she was at a heavier weight

Sarah had so many experiences where she felt like she didn't belong, and now has feelings of resentment towards all the things that she missed out on during a time in life when one should be carefree

Surprise Guest Appearance! Tara from Primal Girl has much to add to the body transformations talk

When Tara was eight years old she was called a cow by other kids and developed a poor body image from that point

In high school was at a health weight, but still thought she was huge

Her weight became a self-fulfilling prophecy as she got older, but after she lost that weight she had a hard time reconciling the way she looked with the way she felt

Sarah had a similar experience and thought that she was fat years before that belief influenced her choices and became a reality

Tara's fourth grade gym teacher told her she was overweight and that feedback made her believe she was out of shape, and that belief shaped who she was and who she became

Official introductions between Tara, George and Stefani

42:48 - Science with Sarah: What is body dysmorphic disorder? And, can paleo help?

Body dysmorphic disorder is an unhealthy obsession with a flaw that is either imagined or exaggerated

The obsession is so extreme that it is considered part of the Obsessive Compulsive Disorder spectrum because it goes along with obsessive or repetitive behaviors

Symptoms can include checking your reflection often, or the complete avoidance of mirrors, not wanting self photos displayed, attempting to camouflage your perceived flaws, excessive dieting, excessive exercise

It is highly related to major depressive disorder and occurs frequently with depression and social anxiety

Body dysmorphic disorder has a spectrum of severity, with approximately 1-2% of people dealing with this disorder

Because it is a depressive disorder it has been highly linked to serotonin

SSRIs are used to treat depressive disorders

Serotonin is made in the body from tryptophan

To support natural serotonin production one needs to increase tryptophan in the brain

Eating a paleo type diet is a great start to increasing tryptophan, and the number one tryptophan rich food is sea lion kidney

Game animal muscle meat, organ meats, seafood, seaweed, and leafy greens to a lesser extent are all also good sources

One of the key things that people can do to improve their brain health is follow a paleo diet, eat organ meat and seafood

There is a strategy to eat tryptophan rich vegetables on their own without competing amino acids to increases your absorption of the tryptophan, but long-term research is showing that it might not be as effective as eating organ meat or seafood

Studies show that eating a carbohydrate rich meal four hours before you go to bed dramatically improves sleep quality

59:55 - Q&A

Meredith: How does the 21-Day Sugar Detox look to children? Do you think it teaches them that food is bad, rather than real food is good?

Stacy's children have done the 21DSD and have learned that it is all in the way that you present healthy choices

The kids were not limited to fruit in anyway, and if the kids asked for something that wasn't on the list of approved items the kids were asked if it was a healthy choice or not

It was a positive experience for the Paleo Parents family and taught their kids how to make better food choices

Making the distinction between going on a diet to lose weight and making healthy food choices is key to setting a good example

Be transparent with your kids 100% of the time; communicate with them why and how you are eating

As your kids evolve give them choices to help teach them communication and responsibility with their health

Everything comes down to outlook and how you position it, you have that power as a parent to stay true to your beliefs and to teach your kids the same

(1:05:17) Amy: Thoughts on excess skin removal surgery? Regimens or supplements for skin elasticity?

For most people, if you have been heavy for a long time, your skin will permanently lose it's elasticity

Stacy points out that the alternative to saggy skin is to have it filled with fat - the skin is not something to worry about medically and is there as a reminder of her health journey

Stacy did consider plastic surgery and decided it wasn't for her

Stefani notes that we need to not apologize for who we are and instead be proud of all that you have done for your health

Tara thinks that the worst thing that you can do for your body image is to go for a consult with a plastic surgeon

Analyze your motivations for surgery and consider what you are and aren't willing to risk

Sarah thought it was something she would want to do, but she doesn't care about it

Focus on the good fats of a paleo diet to help with collagen and elasticity

1:22:07 - Outro