The Paleo View

Intro (0:00)News and Views (1:18)Sarah loves that the format of this podcast allows both her and Stacy to tackle current events as they are unfolding in the mediaAnd just this week there was a frenzy of negativity on the Paleo diet that was first shared in Australian media, and the stories then reached global media channelsSo for this week's show Stacy and Sarah want to discuss the current media that is misrepresenting a scientific article and where that all came from, but to also discuss how Paleo tends to be very attacked in the media and how often we typically see critiques of the Paleo diet that completely misrepresent what the Paleo diet even isStacy is curious to see what the long-term buzz around this media will beThe first article that Sarah saw was from a British journal titled, "The Paleo diet is dangerous and increases weight-gain, diabetes expert claims"So this prompted Sarah to look into the science behind this article that supported this claim and she found that there was no link to the original research, however, she found other media articles on the same topic that led her to the original studySarah shared the other sensationalized article titlesSarah was eventually able to dig through all the articles to find the original, and the title was 'A low carbohydrate, high-fat diet increases weight-gain and does not improve glucose tolerance, insulin secretion, or beta cell mass in New Zealand obese mice'These mice were specifically developed in the last ten years to study diabetesThey are a highly susceptible mouseHow the study was structured and what the researchers analyzed from the resultsWhat the study revealedThe rebuttal to the study that Sarah shared on her site HEREThe conclusions from the researches on their abstract essentially said, "a low carbohydrate, high-fat diet is unlikely to be of benefit for preventing the decline of beta cell function associated with hyperglycemia and type-2 diabetics"Sarah's takeaway was, 'great - I too don't agree with a ketogenic diet'However, the press release likened the structure of the diet that was used in the study to Paleo, by specifically calling out celebrities and stating that their recommendations have no basis in scientific literatureSarah gets worked up about this kind of critique of the Paleo diet because the study in no way represents the merits of a Paleo dietHow shady Stacy found the quote on celebrities to be "Mass media hype around these diets, particularly driven by celebrity chefs, celebrity weight-loss stories in the tabloid media and reality TV shows are leading to more people trying fad diets backed by little evidence. In people with pre-diabetes or those with diabetes, the low-carb, high-fat diet could be particularly risky. Low-Carbohydrate, high-fat diets are becoming more popular, but there is no scientific evidence that these diets work. In fact, if you put an inactive individual on this type of diet the chances are that person will gain weight." - this was said by the President of the Australian Diabetes SocietyWhere there is merit in this authors points, and where he exaggerates the detailsThe diet studied was structured around 81% calories from fat, 13% calories from protein, and 6% calories from carbohydratesThis diet is a ketogenic diet to a T, and you can find more on Sarah's site here on the negative effects of a ketogenic dietSo first point, a ketogenic diet does not equal a Paleo dietThe other problems with the press release and where the details were exaggeratedNothing in the study looked at the quality aspect of the foods endorsed by a Paleo dietThere are two other episodes that discuss the difference between nutrient quality of a Paleo diet versus the nutrient quality of a ketogenic diet, which you can find HERE and HEREThe ingredients of the diet used in this specific study and the questions surrounding the ingredients that were selectedWhy is Paleo so consistently misrepresented in the media?The level of frustration it gives Sarah to see science so grossly misrepresented in the mediaThe responses from the Paleo community that discredit the study because it is done in mice, and Sarah notes that this isn't a fair critique of the studyAnimal studies are incredibly well validated strategies for understanding human healthIt is a bad habit to dismiss evidence that may contrast with our viewsRecognize that we don't have all the answers and be open to assimilating new information, even if it contrasts with previous studiesIt is responsible of us to look at studies objectivelySarah notes that it is important to think critically and that there is a way that we as a community can discourage such aggressive attacks by putting our support behind rebuttals, behind those who are being attacked, and commenting on these studies in a measured wayThe best response is measured and logicalDefinitely engage, but keep it mature and respectful - demonstrate just how much support this Paleo community really hasAnd when you see media articles like this, try not to take them personallyStay true to what you knowDon't forget to tell your friends, comment on show notes and social media, and please leave those reviewsStacy also wants to thank those who came out to the event at the Organic ButcherOutro (1:02:31)

Intro (0:00)News and Views (0:56)Stacy is back from her Florida vacation feeling rested and wellMatt and Stacy got to visit Universal Studios, visit the Domestic Man's family, meet up with Summer from The Dirty Floor DiariesStacy was able to keep up with her handstand challenge while on the roadConsistency with commitmentsThis week Stacy and Sarah will discuss the importance of consistency and how we navigate consistency even when life presents challengesStacy's focus on not worrying over every little thing and how that supports her consistencyThe fine line between maintaining a commitment and obsessing about itTurning a commitment into something negative - an eating disorder is an example of thisConsistent health habits are very important, but if maintaining consistency is creating stress than you are not actually proactively working towards healthHow can you be consistent in a sustainable way - how can I realign this plan to make it a lifestyle?When you hit the wall with life - not just giving up and going off plan, but finding ways to adaptHow Sarah copes with high stress or feelings of fatigue so that she is able to maintain her health habits - it boils down to adapting to daily scenarios as neededWhen you have a day and you don't necessarily adapt, but change plans all together - forgive yourself and move forward - form a new plan for the new dayComing up with non food rewards when you accomplish goals with consistencyHow to avoid being plagued by negativity when things don't always go according to planScience with Sarah (21:54)Recent studies have shown that consistency in bedtime and waketwme are really importantA couple of different labs have looked at this in different waysThe more variability that we have in our bedtime and wake-time, and the more mismatch that we have between our schedule and our body's need for consistent bedtimes and wake-times, the worse the health outcomesHow Sarah has focused on consistency in bedtime and the sleep quality improvements she has seen as a resultWhen she needs flexibility in life she tries to get it from other areas, and keeps sleep as a top prioritySleep doesn't come easy to Stacy, but how she still works to keep sleep a priorityKnowing your magic number for how many hours of sleep you needRejigging life for a focus on sleep to regulate hormones, regain focus, and increase efficiencyStacy's research on "multitasking too much"The power of sticking to one task or one top priority The commitment to whatever your health philosophy/diet may be, it is interesting to recognize how we approach our diet and lifestyle choices is intertwined with how we approach life and how we find balanceA very special happy birthday to Matt!Thank you everyone for tuning in!Please don't forget to leave those reviews and to share this podcast with othersOutro (38:59)

Intro (0:00)News and Views (0:56)Stacy is feeling pulled in a million directionsWork is very hectic, she is fighting a cold, and is prepping to leave for a week-long vacationThe whirlwind of a week Sarah has had, and canceling her scheduled plans for a nap insteadStacy's love for her jobFinding the right path for youHonoring what is right for you - consistent evaluation and adjustmentsComing up with ways to manage your life and your health that allow you to be successfulWork life balanceScience with Sarah (19:32)Mindful meditation, incorporating 10 to 15 minutes of mediation a day significantly reduces stressMindful mediation is a meditation strategy that helps raise awareness of our bodies, what is happening in our bodies, where we might have discomfort, and makes us aware of our thoughts and emotions - it encourages us to let these things goThere is a variety of ways to practice mindful meditationSarah's use of the meditation method 'equal breathing'What studies have shown on mindful meditationFunctional connectivity was shown to increase with mindful meditationStudies also found a decrease in inflammation within the bodyAnd research shows is all it takes is 10 to 15 minutes a daySarah notes how little you trade in your day to create time for mindful meditation, yet how much you gainIf you are new to meditation, guided meditation may be a great place to start and there are a number of resources to help with thatQuestions & Answers (29:21)Susan - how do you do it all and keep your health intact?Stacy says she simply doesn't do it allShe learned that perfection is no longer something she strives forShe does the things she enjoys to do, but otherwise delegates to her team or relies on Matt for all that he does to helpShe does what is important to her - and has a post on the blog here on her time management techniquesHer number one priority is spending time with the kids, and that is where she invests her timeThe activities that help Stacy recharge, essentially her forms of mediationSarah has just now settled into a work life balance after years of working to strike a balanceShe had to think of focusing on her physical and mental health as part of her jobThis mental shift made it easier for her to adjust her priorities without having guilt associated with itHer efficiency increased with this as well, especially since the incorporation of better sleep and exercise allows her to function betterSarah also relies on her amazing team, a supportive husband, and kids that keep her laughing and happyShe also schedules out her day and focuses in on one task at a time as opposed to doing too much at oncePart of it is being ok with the give and take, asking for help, making sure to look after her own health so she can be efficient and productiveThere is a constant balancing act, and practice to not overcommitLearning how to fail and to dust yourself off and keep moving forwardUnitasking, and what a big benefit this strategy is for both Stacy and SarahThe only times Sarah multitasksJune - As a single mom, I am finding it hard to keep up with exercise and cooking Paleo meals - please help!The props that Stacy gives to all who are a single parent who manage a healthy lifestyle for the family aloneTaking advantage of already prepared food is going to be your biggest helpBuying pre-chopped vegetables, the freezer section is going to have the most nutrient dense optionsPlan ahead for breakfast and lunch with a big pot of soup or a frittata that you can save and serveStacy always takes leftovers or a salad for lunch with canned tuna or salmonEveryone in the community eats hot dogs some times, they are just buying a different brand than a SAD and not putting it on a bunFeel good about the progress you are makingSarah only cooks three to four days a week, and cooks big meals and plans to have leftoversCrockpot meals can be very helpful, also developing a repertoire of 10-15 minute meals to have on hand and utilize when neededPerhaps also using a big cook up day on the weekend would be a good optionPart of the transition is finding your new convenience foodsFind way to combine focused time with your kids and other activities - getting them involved in the kitchen, working out outside with your kids, finding a gym with a great kid areaTammy - what tips do you have for families where both of the parents work outside the home and finding time for everything is a challenge?Batch cooking and plan aheadPrioritize and let go of the things you can't accomplish and reschedule the tasks you mustExperiment with new favorites with your kidsLet your kids search for some recipes on Pinterest, Instagram or blogs and help them search for Paleo optionsCheck out Paleo Parents e-book Paleo to Go and their print book Eat Like a DinosaurStacy apologizes for sounding like a frog on this show - a sign that she was trying to do it allHopefully this show was a good reminder to prioritize yourself - don't ever take the advice to just push through the exhaustionPlease don't forget to review the podcast and to share with family and friendsThanks everyone for listening!Outro (58:13)

Intro (0:00)News and Views (0:56)Stacy started aerial yoga, see the video hereAnd loved it so much she bought a system for home, the Aerial Essentials yoga fly kitAll the love Sarah is sending to Stacy from the podcast licensers she met at her book signing events in TexasHow loved Sarah felt during her Texas stops, and especially by those who brought her AIP friendly food to enjoy during her hectic travelsWhat else Sarah did during her tripWhen Sarah returned home, she had a busy Monday morning appearing on a local news station to help with the opening of a new Sprouts locationHow Matt and Stacy eliminated their weekly stops to multiple grocery storesFor this week's show, we have a number of questions in the queue that are pretty general, but very common and will make for a great discussion for both those new to Paleo and those who have been following this template for a long timeScience with Sarah (15:57)An article published in the scientific journal Nature, Diet Induced Extinctions in the Gut Microbiota Compound Over GenerationsThe study asked the simple question - what happens to the gut micro biome when we go on a low fiber diet?The standard american diet is a low fiber dietWhat happens over the long-termAre the results reversibleWhat happens from one generation to the next since we inherit our parents micro biomeThe gut micro biome refers to the collection of microbes living in our digestive trackWe have as many cells in our gut as we have in our whole body, if not doubleWe depend on this bacteria that lives in our gut - they help us digest our food, access nutrients from our food, create nutrients from our food, regulate the immune system, regulate our metabolism, they regulate our gut barrier, they regulate our neurotransmitters, they impact every system in our bodyEvery chronic illness is linked back to something going wrong with the bacteria in the gutWhat makes for a healthy gut micro biome is one with a large variety of different types of species that live in our gutWe achieve this by eating a fiber rich diet from veggies, fruit, nut and seeds - and focusing on big portions of non-starchy vegetables with as much variety as possibleToo high of fat can mess with the type of bacteria that grows in our bodyWhat the study did to explore the questions surrounding a low fiber dietAnd what the study found when studying a low fiber diet in mice They then looked at what happened over the course of four generations of high-fiber diets vs. low-fiber diets, and switching on an off between the twoThe paper emphasized that if we don't fix the food system, we are not going to be able to recover human health because how linked our health is with this diversity of the gut micro biomeEssentially bacteria extinction is taking placeNot just a SAD is to blame for these changes, low carb and ketogenic diets are also low fiber and they also happen to be high fatWhy emphasis on getting more vegetables is criticalThe daily recommended allowance of fiber is 25 gAim for 9 to 14 servings of vegetables with a mix of starchy or nonYou can use an app like CRON-O-Meter to track your fiber intakeThe value that journaling for a couple of days can play in your overall healthEat more vegetables, look for great sources of probiotics, don't regret the things you have done in the pastQuestions & Answers (34:54)Mary - can you overdo fiber?Generally the answer is no, but there is a big but to the answerBacteria help us breakdown fiber - when we don't have the right types of bacteria to help us breakdown that fiber it can cause gastrointestinal symptomsWe can see these symptoms not only when fiber intake is too high, but when we are trying to increase our fiber intake, or reintroduce fiber after a SIBO approach where we are starving bad bacteriaSlowly increase fiber if you are experiencing trouble, as opposed to automatically focusing on the 25 g a day - monitor GI symptoms, and pull back if you experience uncomfortable side effectsGlenda - what are the best numbers to pay attention to for general health? What questions should I be asking my doctor during my annual physical?Stacy notes that it depends on your doctor - that it may work best for you to know ahead of time what you are looking to gain from your yearly physical and ask for tests relevant to those specific questionsStacy shared on the numbers that were most important to her to explore, and why those numbers were specific to her health and what she was dealing withStacy's general recommendations on numbers is to look into triglycerides, HGL, LDL, and blood sugarSarah notes that all of the general tests that your doctor will run are excellent, but she recommends to be educated on the reference numbersIf you think you have a problem with a particular system, that is where requesting more detailed testing is useful, but if you are monitoring how things are going, the usual tests will sufficeKimberly - are there some general guidelines to Paleo to follow?The general guidelines that Stacy follows:She values nutrients and focuses on where she is going to get her nutrients for the day, and she does monitor both calories and macrosShe thinks ahead through the day and how to achieve a balance that supports her health goalsShe makes sure she is going to get organ meat a couple of times a week, which Stacy gets through EPIC's Liver BitesShe also makes sure that she is getting seafood and broth a few times a weekThese guidelines may be a little overwhelming to someone who is fairly new to Paleo - a better way to look at it would be, is this the most healthy thing I can eat or does it simply taste good?Also consider your core food groups - get in the habit of eating meat and vegetablesYour best approach is to practice moderation with your macro intake - 20/30% protein, 25/40% carbs, 30/55% fatGoing with 1/3, a 1/3, 1/3 and letting things fluctuate a bit here an there from one day to the next will ensure balance1/4 of your plate should be protein, with maybe 1 starchy vegetable and a couple of non-starchy vegetablesKeep a food journal, be mindful, and make sure your caloric intake isn't through the roofHow Stacy has calculated her macros and how she adjusted them to tackle her specific health goalsHow Sarah gets her macros and the value she has found from journalingHow tracking has impacted both Stacy and Sarah's mental and physical healthThe next Go to Bed group challenge starts this Sunday (learn more about this program on this podcast episode or visit the site HERE)Stacy encourages everyone to get in on handstand monthMake sure you are signed up for both Stacy and Sarah's newsletters to not miss all the amazing posts and recipes that are going out!Thank you everyone for submitting your votes for Paleo Magazine Best of 2015!!And please don't forget to leave a review for The Paleo ViewThanks everyone!Outro (1:12:17)

Intro (0:00)News and Views (0:56)After 5 days of being stuck at home from Winter Storm Jonas, Stacy thoroughly enjoyed her first trip out and a visit to a coffee shop!In Stacy's area they got 30+ inches of snowThey had electricity the whole time and had a lot of fun because they were preparedThey also made a lot of recipes for the blog and played a lot of board gamesThe kids even went out in the hot tub during the thick of the blizzardSarah received a little bit of snow and her kids went crazy for what they called "snow day"The issues the snow is causing in Stacy's areaStacy's handstand challenge her and Finn are doing togetherSarah prepping for the CrossFit open, and her wall ball challengeSarah's excitement for finally being able to talk the CrossFit lingo, and Stacy has inspired her to start a handstand challenge as wellWhy Stacy chose a handstand challengeIf you have been following along on Instagram and want more information, tune in to Stacy's Strong Woman Radio's co-host, Vivian's periscope where they share more on these challengesStacy is so excited about all the recipes they will be sharing from their stretch of time home during the winter stormBe sure you are signed up for Sarah's and Stacy's newsletters so that you don't miss these special recipes, events, etc.If you are in Austin or Houston, reminder that Sarah is in town the weekend this show airs - get all the event details HEREScience with Sarah (22:44)It is the season where people who went Paleo as a New Years resolution are starting to feel really good and want to keep goingThat three to four week marker with the implementation of a Paleo lifestyle is when the magic starts to happen and you can't imagine ever doing anything elseStacy and Sarah thought it would be great for this week's episode to focus on how we talk about Paleo - this is perfect for those who are new to the community and new to the excitement that comes with this transformationWhen Sarah was new to Paleo and seeing such amazing results she wanted to share the information with others, and she did with every random stranger she would encounter, which turned out to not be an appropriate channel for her enthusiasm, which is why she started a blogStarting a blog isn't necessarily an appropriate avenue for how to handle that enthusiasm for everyone, so understanding how to talk about your diet and lifestyle with others is a valuable understanding to haveStacy wants to make it very clear that she is not judging anyone, nor telling others what they should or should not eat - Stacy and Sarah discuss foods that are "Paleo approved" versus foods that are "treats" that are good for mental or social stabilityStacy's feelings towards the question - is that Paleo?Sarah's thoughts on the 'what did cavemen' do argumentAlcohol while on a Paleo dietThe current consensus within the Paleo community is that occasional to moderate consumption of non-gluten containing alcohol is okWe have to figure out how to implement Paleo and define the template within modern society and within the context of contemporary scienceThere are certain 'is it Paleo' questions that have maybe answers to them - there is no yes and no answer to these questionsIn Sarah's opinion the 'is it Paleo' question is not the best question to ask, that we should instead make our decisions based on the answer to 'is this health promoting?'Within this framework there is a lot of room for individual experimentation and figuring out what works for us as individualsQuestions & Answers (35:02)Pam - how to handle someone who tells me that following a diet free of gluten is lacking in nutrients and will eventually lead to health problems?When Stacy encounters someone with these beliefs, she reminds herself that these are the kind of people who are not interested in hearing about her lifestyle and to just move onIs someone asking a question because they are genuinely trying to understand your choices, or is someone simply feeling defensive about their food choicesFood choices are really personal and sometimes people feel defensive about themSarah's post on 'Gluten-Free Diets Can Be Healthy for Kids' - this post has great information on nutrients as it relates to a gluten-free dietWhen Sarah views an occasion as an opportunity to educate and when she doesn'tIf someone is just trolling and you engage them in a conversation that will not go anywhere, you will just create stress for yourselfKaren (46:27) how to handle a spouse who is not in support of your Paleo lifestyle?Check out these two posts on Paleo Parents:How to keep your Paleo family out of the poor houseYour Non-Cooperative Spouse (for your husband to read)What happened with Matt and Stacy since she went Paleo before her husband and kids didReal Life Paleo and Paleo to Go both have helpful tools to navigate eating out PaleoStacy shared details on what she eats when she goes out and how she orders her food to ensure she doesn't get served a food that she doesn't tolerateStacy has found that if she asks the waiter for a recommendation based on her limitations, that by far people are helpful and want to make sure she can have a meal she can fully enjoyHow Sarah and her family handled their transition since Sarah started before her husband and kids did as wellSarah found that it was important to show her husband that food on Paleo was still deliciousFocus on the positives and frame your conversations accordingly - don't focus on what you don't eatThe importance of support in a relationshipJackie (55:45) why do friends encourage cheating and not take people's personal choices seriously?Stacy thinks that either a) they are not thinking or b) they feel better if they have someone to indulge withStacy has had to ask people (her father and co-workers in particular) are you really encouraging me to do something that does not support my health?"Please don't tell me that just this bite is ok"Stacy tries to just be encouraging back at people, and makes it clear that they can still enjoy X even if she is making the choice to not have somethingOne of Sarah's phrases is "no judgement" because people often feel the need to justify their choices when with herSarah feels that it is not her business what someone else chooses to eatStacy and Sarah's thoughts on the enablers in your lifeThink about what kind of relationships you have in your life and the roles that they play to support your goals, happiness, etc.Sue (1:07:29) - I find myself judging other's choices, and know that this is a bad habit. How can I fix this?It is important to keep the mindset of no judgement and to be able to recognize when it is appropriate to share your opinions and beliefs with othersWork on reframing your brain, it will help you pull back on being judgmental How Stacy handles expressing a concern regarding someone's health and their choicesPeople will not be motivated to make changes unless they are ready to do so, and the same applies to the readiness and willingness to accept criticism/feedback towards their food choicesYou cannot impose your will on someone elseBe a role model through your actions and when someone is ready, than you can be a source of support and informationThanks all for listening! We will be back again next week with another show!Outro (1:19:45)

Intro (0:00)News and Views (0:56)Welcome back to the east coast Sarah!Sarah adjusting from a busy weekend of travel from book signing eventsStacy was late to tonight's Paleo View recording because the family was in the middle of an epic board gameThis week's show will be a check-in episode since Sarah is feeling so jet lagged from her travelsWhile in Vegas Sarah both visited her publisher Victory Belt, and went hiking in the Red RocksWhat else Sarah did while in Las VegasIf you missed Sarah's Phoenix and Las Vegas signings, be sure to sign up for her newsletter so you don't miss future eventsSarah will be in Austin and Houston next, get all the details here Sarah will announce her next book in the next two months, but know that it will be bigger than The Paleo ApproachSarah's events from this past weekend were amazing - incredible attendees, great discussion, all around wonderful!And a special congratulations to Alaena on the success of the book release, signings, and THIS!!Memories from The Paleo View book tourSarah and Alaena were the first Paleo authors to ever host an event in Las VegasThe event attendees meeting at signings and networking on Paleo resources in Las Vegas - cool to watch the connections formingThoughts on future book signing event locationsA big thank you to The Paleo View listeners for nominating the podcast in two categories, General Health/Wellness and Science - for Paleo Magazine's Best of 2015What an honor it is to be nominated in BOTH of those categories and whySubmit your votes here, voting is open through January 31When you vote you get a discount to subscribe to Paleo MagazineAnd a huge thank you for nominating Paleo Parents as 'Best Blog, Family' - such a phenomenal surprise!The feels towards the comments received from people on this nominationTaking a step back from the blog in 2015 and focusing on health, specifically Cole's healthCole possibly coming back on The Paleo View with an update on how he is doing (his original appearance can be heard here)Sarah received nominations for The Healing Kitchen and Paleo BitesCheck out the pilot here and share with friends and family, leave commentsWhat else and who else Sarah and Stacy voted forWhat falls on Stacy's and Sarah's #paleoyolo listThe treats that Stacy and Sarah's kid select when given the chance toThe candies that people find in Stacy's office and what they preferWhile sugar is a delicious thing, how quickly the palate can adjust if you are at a point where you need to incorporate treats with less sugar - Sarah reminds people how quickly your taste buds turn overStacy's favorite treat right now is sugar-less dried mango from Whole FoodsStacy's love for mangos (Mango Sticky (not) Rice, Mango Strawberry Smoothie, Mango Blueberry Ice Cream Floats, Mango Citrus Jigglers)Sarah is wrapping up the show to go meditate and go to bedStacy is back to working out, and kicking things off with handstand month - super exciting how well Stacy is feelingSarah just registered for the CrossFit openWe will be back next week with a great topic!Thank you all for listening and please don't forget to vote for Paleo Magazine Best Of hereOutro (41:43)

Intro (0:00)News and Views (0:56)Stacy's back treatment was extremely successful and she is more mobile than she has been since summerIt was an inflammation issueAfter a third treatment all discomfort should be goneStacy is still waiting to return to lifting, and will likely instead start yoga to work on mobility and strengthening her bodyAnd then possibly incorporate personal training once a week to ease into thingsSarah has been doing personal training since her kids went back to school and is seeing so many benefits from having someone who can both pace her and help her get strong, while not taking away from her healthNot reaching burnout and having consistency with her training has been phenomenal and paying offUnfortunately after Stacy's back felt better, she got hit with food poisoning and an infectionSarah killing the PR's at the gym latelyHow Sarah's diet and lifestyle factors have allowed for these PR's to happenAnd she has been doing all these things to manage her health so that she can write her next bookHow phenomenal Sarah is feeling right now both mentally and physically, and how grateful she feels for reaching this pointMaking the smart choice over the fun choiceThis week's show topic comes from a place of wanting everyone to be healthy, and wanting the best for everybodyA reminder, Paleo is a personal approach diet and lifestyle that needs to be self-customized to meet your needsThe kind of recipes that are readily availability to those new to Paleo, due to the popularity of these recreations that would have initially fallen in the 20% bracket when Paleo was still a fairly new dietThe pressures of being a recipe developer in the Paleo communityThere are better approaches and not so health approaches to Paleo recipes, and we are getting quite the variety in the movement these daysThroughout Stacy's years following a Paleo approach, she has made many choices where she has went with the fun option, as opposed to the one that has supported her health, and she learned quite a bit from these moments and how they impact her goalsMaking choices to feel your best as opposed to hoping on the snowballIn light of the new year and new goals, this week's show will allow us all to take a step back and remember what the point of Paleo isHow do we identify if a food is Paleo or not?How the 'what did hunter-gathers eat?' argument mucks up the water for the discussion on what is the healthiest approach to life nowEvaluating whether or not a food is a health promoting food and why this is the ideal guiding point in our discussionWhile this approach still has gray areas to it, you can better understand how food will effect the bodyStacy's point on the need for rules and guiding points, and how confusing it can be when these aren't presentSarah's explanation for Paleo as a template that requires self experimentation to see what works best for you, which includes defining balance and sustainability that works for youWhat makes your body thrive, versus what does your body tolerateFinding that place in the middle where you can feel content with your choicesPaleo is not something you do to achieve a short-term goal, Paleo choices are about long-term health to have a high quality life for as long as you canHow Sarah and Stacy Define Paleo (32:24)Sarah likes to emphasize that there is no macronutrient prescription within PaleoIts a whole foods diet, not a high fat or low carb dietPaleo hones in on the most essential building blocks that our cells need, the raw materials that are needed for all the chemical reactions in every cellThe word Paleo isn't used in Sarah's household - they instead think of their lifestyle as nutrient dense, anti-inflammatory, and one that promotes optimal gut health and hormone regulationBoth a limitation and growth factor for this movement is the label, while it makes this approach searchable, it carries a stigmaStacy's mention of the new show 'My Diet is Better Than Yours'The Ingredients (41:11)Why Matt and Stacy structured Real Life Paleo around the transitional foodsGetting to the healing, nutrient-dense foods in phase 3The recreation foods (ice cream, brownies, cookies, etc.) are so much more popular that the superfoods are not what we see on social mediaOld school Paleo baked good ingredients will never be a nutrient competitor for meat and vegetablesBaked goods containing these ingredients are very energy dense for the amount of nutrients in themThere are so many people that come to Paleo to lose weight or find health, so promoting this idea of "clean, healthy Paleo treats" can be misleading and gets away from the pointThese foods are great for transitioning away from conventional foods or for special occasions and celebrations, but should not be mistaken for a routine food to includeUsing these foods as crutches as opposed to occasional treatsSarah doesn't feel that we need to give up treats or indulgent foods, but we each need to individually look at what is the right balance of treat foods verses health promoting foodsPeople want a definition for moderation, but there isn't a one size fits all - that is part of the beauty of the Paleo lifestyle, that we move away from living by numbers and trackingWhen you choose foods within a Paleo framework, most people will naturally end up in a healthful caloric range for their bodiesChanging your palette to not crave these "healthful treats" is key to managing cravings and finding a healthy balance with indulgences and treatsIt is missing the point to consistently have foods that are void of nutrients and do not promote healthIt is difficult for Stacy to get in the nutrients she needs to consume within the caloric range that is appropriate for her if she is eating really energy dense foods that are either nut based or cassava flour based, or even adding bananas to thingsBoth Stacy and Sarah use these nutrient dense ingredients, but they each have to make themselves aware of where the balance falls for them, their health, and their goalsStacy hopes that people are mindful of what their goals are and what the point of this all isIngredients that are a treat, but don't send Sarah "running for the hills"Cassava flourTapioca flourArrowroot starchAny ground nut and/or seed mealGround root or starchCoconut flourRice flour (falls on Stacy's list, but not Sarah's)HoneyMaple syrupCane sugarTapioca syrupDate sugarBlack strap molassesThe reintroduction foods that you play with to test how you respond to their incorporation into your lifestyleHigh quality dairyRicePotatoesAlcoholThe scientifically supported, not Paleo itemsAny non-nutritive sweetenerEmulsifiers (you can find more information on these ingredients on Sarah's site here)Guar gumCarrageenanXanthan gumLecithinPsyllium huskLooking at an ingredient and thinking about what it is replacing and whether or not it is doing us any goodWhy We Wanted to Talk about this Topic (1:11:51)Awareness of food choices is so phonemically important in order to be able to understand how food interacts with our bodiesThis is the time of year where so many new people come to Paleo to achieve their health goals, but when people come to Paleo and don't feel good because they are overdoing it on these questionable ingredients, we are missing the opportunity to help these peopleBeing intentional with your food choicesIf we want the Paleo movement to continue to grow, we want to help people find health, and so we need to improve the awareness about where these lines areThat doesn't mean never crossing these lines, but instead understanding how these ingredients work for youWe are not hoping to throw anyone under the bus or to guilt anyone out of their favorite treats, but to instead encourage awareness and intention with food choices so that we can continue to make this a movement about achieving healthSarah is going to be in Phoenix the Saturday after this show airs and in Las Vegas on Sunday, get the details here on those events, and check out the information on additional signings at the end of the month in Houston and Austin as wellThanks everyone for listening!Outro (1:17:54)

Intro (0:00)News and Views (0:56)How Sarah and family spent the start of the new year - with loads of relaxation and spending time together at homeStacy and family's goal to welcome 2016 with nothing but pajama daysBoth Stacy and Sarah, and their families, are ready to get back into the routineAn update from Stacy on her back - still very much in the diagnostic phase, didn't get an MRI, had x-rays done, which showed that there is a lot of inflammation in the joints, so Stacy is doing some treatment to help with that particular issueAt this point Stacy is focusing on rest and sleep to help with recoveryStacy is also utilizing a low-inflamatory diet to help support her body's healingThe road to Sarah's first autoimmune disease diagnosis and the flag that joint pain raisedStacy's approach in taking her recovery day by day, and the confirmation she received on her healing that has happened from her transition to Paleo that was seen in her her x-raysSarah's new program, Go to Bed (24:24)Which is a sleep rehab program and an epic e-bookThe book was inspired from the book tour and receiving the common question of - I am seeing improvements, but am not healing like I should be, what am I doing wrong?Sarah's response to this question is always, how is your sleep?Sarah wrote about the role that sleep plays on the immune system in The Paleo Approach, but wanted to delve into the topic even more to share on the profound impacts it has to other systems within the bodyAfter reading up more on sleep and sharing many more blog posts on the role that sleep plays in overall health, it became clear that this was a topic that would make for a great book and to tackle all that sleep impacts in far more detailSarah created Go to Bed as an e-book so that she could update the content (and distribute updates to those who already purchased it) as the science around sleep and health continue to evolveSleep quickly falls off our radar when he become overly focused on the role that diet and exercise play, which are important pieces, but sleep is still a critical component to healthy livingSarah wanted to create a resource that put sleep back on our to-do list and distill all the science into action itemsThere is a 14-day sleep challenge built into the program, which is essentially a process on implementing 14 small changes over the course of those daysThe program will ease you into the best bang for your buck approach to improving your sleep, and you will see tremendous improvement in your sleep over those 14 days, giving you a taste of what adequate sleep feels like, motivating you to continue to work on making those habits stickThe program is not designed to be a hard thing that you follow and then stop once you complete it - it is instead designed to ease you into lifelong habits that will improve your sleep quality and quantityThe first challenge just started, but the group challenges will start the first Sunday of every month, except in January there will be two groups - with the second group starting on Sunday, January 17All it takes to join the group is to buy the program, sign up for the email series if you would like them, and then go to the Facebook and Instagram pages to collect group support and inspirationHow quickly the research on sleep is evolving and the insights it is providingSarah feels like this is an exciting time to stay in the know on what the scientific community is discovering in regards to sleepHow sleep makes you more resilient to stress, and when you are stressed how difficult it is to get sleep - this e-book has tools for managing both stress and sleep since those things are interlinkedStacy's goals in the new year as it pertains to healthy sleep habitsFind more information on the book Go to Bed HERE, and also review the full table of contentsThere is a special launch discount available right now, simply use the code 'INEEDSLEEP' to get 30% offThe program will never go on sale again after the sale expires in about a weekThank you for tuning in everyone!We will be back next week!Outro (52:12)

Intro (0:00)News and Views (0:56)Sarah got to see Star Wars and it was awesomeWhen we put out the 'Ask Us Anything' call for questions we received a lot of new years related questions, so are dedicating this week's show to that topic and those questionsSarah has been paleo for a little over four years and Stacy is in her 6th year of paleo, which is the longest either Sarah or Stacy have stuck to anything, maintained their weight-loss, continued to improve their health, etc.Stacy and Sarah are able to talk about habit formation from the other sideThere are still some things that both Stacy and Sarah continue to struggle with that require extra mindfulnessWhen you are starting any kind of health change it can be very overwhelming, and it can feel hard and be discouraging that it feels hard - but it does get easier, and is worth the effort, and you get to the other side before you know itStacy and Sarah have differing opinions on the subject of new years habits and challenges, and you will hear those differences throughout the showFor background on Stacy's feelings towards challenges see here and hereIt is important that you know who you are and what works for your body and your habitsStacy's feelings towards the short-term restriction habit and the cycle that it creates for her - she instead focuses on building out a focused approach on incorporating all that makes her feel her best, and making strong choices that support her health goalsIf she wants a bite of something that is not within the perfect parameters of what Stacy has defined for herself, she has that and moves forward without guiltThis makes it easier for her to not binge on the backendOr to find things along the way of a restriction diet that are "within the rules" but aren't adding value to her lifeSarah comes from the side of not liking any healthy living habit that defines an endpoint, she instead feels like the priorities of a paleo diet are about sustained lifelong healthIf you have an end point, then you have permission to stop doing whatever it is you are doing to achieve that health goal you set out to accomplishEnding worse than where you startedSpending the length of your challenge with a rebellion mentality, trying to stretch the rules, and the mental game this createsSarah wants to talk about habit formation, taking action to form those habits, and thinking about sustainability and creating an action that promote health and becomes a natural thing to doNot defining an end point when identifying your goals and creating habits around those goalsFor Christmas Stacy got a lifestyle thing that is like a FitBit, but for your brain - SpireTracks your breathing and gives you goalsStacy has learned that she is really bad at being calmThe health challenges that Stacy and Sarah continue to work through along their journeySarah does not wait for a date, she identifies when things are sliding and reigns it in immediately - which is one of the biggest things she has learned in her health journey, don't wait to pick yourself upThe continued work on habit formation, but knowing that you are human and quickly recognizing when you are going down a road that you shouldn't beQuestions & Answers (21:12)Gale - I want to start Paleo, but every time I try something new I end up right back with my old ways of eating. What tips do you have for sticking to Paleo past January?Define what you are doing Paleo for and make sure it is something that really matters to you and is not just an aesthetic thingIdentifying the little things - being aware of the cause and effect between food and your health (i.e. if I eat this I will break out)The only way to identify those cause and effects is to stick with it and to remind yourself that you are making the choice to do this change and that you want to follow a Paleo dietCreate a positive mindset around the choices you are making30 days is not a magic number for everyoneIf at the end of a timeframe determined by you, you would like to reintroduce certain foods, do it mindfully and with observations to see how those foods make you feelHonor what style of change works best to you, and look at what makes you successful when adopting changeThe cold turkey approach does not work for everyone - and 30 days does not work for habit formation (see here for more details on that)Creating steps in your transition and listening to yourself to figure out how Paleo fits best within your lifeKeep sustainability in mind and remember that you are working to identify the balance that will be needed to maintain this for the rest of your lifeWe set ourselves up to feel deprived when we define Paleo by what we cannot eatCelebrate all the amazing foods you get to eat instead of mourning the foods that you do not get to eatReal Life Paleo has tips, details and recipes on how to transition into paleo as opposed to being a 21 or 30 day challenge thingMeg - I am just starting Paleo, what are some guidelines for portion control? (30:59)Both Stacy and Sarah still struggle with over-eating, and this is common for many people and it is easy to overeat Paleo foodsYou could weigh or measure food for 3 to 5 days to get a feel for what servings look like and how you feel when you consume certain servingsYou could also look up tricks online (50% of your dinner plate being vegetables, palm of your hand is a serving of protein, etc.)Using smaller plates can also help with overeatingStaying well hydrated, managing stress, and getting adequate sleep can also all help with calorie consumption regulationCalories do matter, even if you are eating nutrient dense foodsThere are many tools that you can use to track your intakeSarah uses CRON-O-MeterStacy uses MyFitnessPal How Stacy and Sarah incorporate trackingToying with your macros can be very tricky, and the research Stacy has done to identify what works best for herKristina - how do you prepare for a successful week with a busy schedule? (41:57)This is going to take some trial and error to find what works best for youEvery four or five days Sarah will cook a huge dinner, which includes several meals worth of meat and three or four different vegetablesSarah's family is able to incorporate leftovers most of the time, with slight variations to the sides - she does a lot of freezing for back up options as wellMelissa from Well Fed does a huge weekly cook upThere are services like Once a Month Meal to help you plan out freezer batch cooking for the length of the monthFor Matt and Stacy they have go to meals for the week, and then buy meat in bulk that they have in their freezer ready to goMatt and Stacy have also been incorporating weekly meal planning, which you can read all about and see the menus herePlanning in eating out meals and the restaurants that will support your health goalsMaybe you take a combination approach - ultimately there are a lot of different optionsKristina - I want to try CrossFit, but I am terrified. How do you pick a gym and get pass the fear? (48:53)Stacy wrote two posts on this that you can find here and hereMake sure you find a place with one-on-one intro training to help you onboard with the coaching, style of movements, etc.What to look for in the atmosphere, coaches, stance on form, and fellow class membersListen to your body and don't push yourself to hardMake sure you are getting proper nutrition and rest to support your workoutsIts ok to leave a gym if you don't find what you are looking forDebbie - What are your thoughts on nutritional challenges? (56:08)Stacy thinks they are ridiculous and an abomination to our community that we so strongly encourage them within the context of a Paleo dietSarah doesn't feel like any of them are properly designed - they all focus on what you don't do, and all of them have a low carb biasIf Sarah saw a challenge that had a focus on nutrient density and was more real life, she would be in support of themIt is not a sustainable approach to work on health from a place of deprivationBe aware and thoughtful about how you approach this lifestyle - have goals and self-respect and self-love through this time, and make it about making the best choices possibleDon't miss the point of paleo - focus on nutrient dense and low-inflammatory foods, sleep, stand walk, get exercise, work on stress managementJen - what kitchen tools do you find most helpful for those new to Paleo? (1:00:37)Good knife to chop vegetablesFood processorInstant PotRoasting panRimmed baking sheetsGood frying panHow to season cast ironVegetable steamerGarlic pressMicro zesterDutch ovenErika - Are there Paleo protein shakes I can incorporate to my post workout regimen? (1:05:44)M&H Naturals makes a protein powder that Stacy uses and lovesStacy also includes Vital Proteins collagen into her shakesCrunchy Mama - How do you stay excited about Paleo? (1:07:08)Stacy stays excited about Paleo because it is something they do together as a family and feel healthier and happier because of itMatt and Stacy have also built a community around them that inspires them to try new recipes, meet new people living the same life, etc.Sarah doesn't think about it, this is just the way she lives and eats nowSarah's excitement comes from the reality that she is healthy in a way she has never been able to maintain beforeSarah has a brand new e-book, Go to Bed, a complete program with 14 easy steps to healthier sleep, be sure to check it out as  you tackle your health goals in the new yearWill be available for 30% off in January only with the code 'INEEDSLEEP'Wishing everyone a wonderful New Year!Thank you for tuning in!Outro (1:15:23)

Intro (0:00)News and Views (0:56)Happy Holidays!Since this show will air on Christmas, Stacy and Sarah thought it would be fun to host a light, 'ask us anything' show - where the call for questions was put out on both Instagram and Facebook earlier in the weekIf you sent in a question and they aren't answered tonight, we will put them in the queue for a future showThe Paleo Parent's team will be answering the remaining questions submitted to Stacy's Facebook and Instagram directly on social mediaThe Healing Kitchen released last week, the release party was held the weekend after, and Sarah is feeling exhausted from the busy schedule and the late nightsSarah and her husband showed their older daughter Star Wars movies 4, 5, 6 and then episodes 1, 2, 3 before taking her to see the 7th movieFavorite lines from The Lego Movie Ask Us Anything (9:21)How did the two of you end up doing a podcast together?Sarah's first paleo book she received to review was Eat Like a DinosaurStacy and Matt really liked Sarah's site and the content and knowledge she brought to the paleo community, and reached out to her looking to collaborate on a number of thingsMatt's long-time interest in producing a podcastStacy identifying Sarah as a great fit as a podcast co-host because of the angle she brought to the tableHow they identified their show formatMatt figured out the logisticsThe show then vs. nowHow did you all meet? How did you find your crew?Stacy is a bit of a social butterfly and loves to host parties, which is how she built her communityLiz Wolfe was Stacy's entry point into the paleo communityCreating a village based on your interestsAs a blogger, the necessity of having a community to share ideas with, vent, etc. Getting together in person once a year at Paleo f(x)Creating a Meet-Up groupSarah found her community grew through StacyFans turned friendsThe importance of friendships and community - how they propel you to be your best selfIf you weren't doing what you are doing now, what would you be doing?Stacy would be a professional food criticWhat Stacy does during the day for her job as a negotiatorSarah would be running her own research labStacy's back up plan is a bed & breakfast, which will happen the year Wesley graduatesWhere is your favorite place you ever vacationed?Stacy's regular spot is Smith Mountain LakeAnd Stacy's close follow up favorites are Universal Studios in Florida, and the Low Carb Cruise she went on with MattThe road trip and camping trips Sarah took with her family when she was younger - Wickaninnish Beach, Wells Gray Provincial Park, Pinery Provincial ParkSarah's experience taking the girls to DisneySarah's experience in Florence, ItalyWhat is your favorite kitchen gadget or toy? What is on your wish list?Stacy's is her iSi Whip Creamer, and on her wish list is a coffee espresso machineThe thing Sarah uses the most is her electrical kettle, and her close second is her waffle ironOn Sarah's wish list is an air fryerWhat is your biggest pet peeve that comes with being "paleo celebs"? Stacy's is when she doesn't remember someone she has met before, or can't identify them based on their Instagram profileSarah's is how many different demands there are on her time - more specifically company reps  and certain peopleTangent, Matt and Stacy are working on a nut-free, egg-free version of Monkey Bread that they are hoping to push live on the blog before ChristmasFavorite spot for a date night out and why?Stacy's is The Alamo, which is a dinner-theatre in the areaSarah's is the local theatre where her family takes acting classes, and to take improv classes with her husbandWhat would you go back and tell yourself ten years ago, knowing what you now know about your life, your health, your success, etc.?Stacy's is - don't eat that and also to stop dietingSarah's would be - everything she knows about science is applicable, and it doesn't take a lot of digging to find answersWhat is a paleo trend which you at first loved but are now totally over?Stacy's is recreating a recipe to be paleo that is still void of nutrients, and how many bloggers cater to those demands from the paleo communitySarah's is that we can eat as much fat as we want and the science behind why this is ridiculous thinkingWhat is your most hated activity in Strongman/CrossFit?Stacy's least favorite is sled drillsSarah's is weighted lunges and weighted runningAre there things about each other that annoy you both?Of course, but those aren't things they need to talk aboutHow did you meet and fall in love with your husband?See this post from Stacy here on how they metAnd Stacy realized she loved Matt at a Thanksgiving dinner with Matt's familySarah met her husband at university when going to talk to her crush, who was talking to Sarah's now husbandThe meeting that both Stacy and her husband were at and how funny he was, and how that sparked a friendship, which eventually led to a dinner invite and dateSarah fell in love with her husband's sense of humorSurvivors of Dad jokes - a YouTube must seeWhat kind of day job does Stacy do?Stacy reads technical documents all day long that involves negotiations with the federal governmentHow are your sex lives since going paleo?Matt did a blog post on this topic hereSarah is going to say goodLosing weight, hormone regulation and balanced energy is always a good thing for relationshipsTypical day is?Stacy sleeps in pretty late, then has a coffee or tea when leaving after spending a bit of time with the kids, Stacy goes to work and has both breakfast and lunch there, then she comes home and they have a family dinner together, and then they play games, read books, workout, etc. before the kids go to bedSarah gets up at 6:30 and makes her kid's lunches, she then drives them to school and goes right to CrossFit, comes home after training and gets right to work, only breaking once for a meal until her kids get home, and then she picks her kids up and they do after school activities, Sarah then makes dinner, plays games and reads books with the girls, and then her kids are to bed pretty early, and then she works for a little bit longer and around 9:00 p.m. wraps up to have time with her husband and wind downWhat is your favorite color?Stacy's is blackSarah's is greenWishing everyone a happy holiday, we will be back next week!Stacy reminds people to keep your head on between Christmas and New YearsOutro (1:13:47)

Intro (0:00)News and Views (0:56)Welcome back to America Sarah!The Healing Kitchen released this week, and people are loving it - and Sarah notes that there is no greater feeling than that!Sarah went back to Canada for two days and was able to leave signed copies of The Healing Kitchen at Cultured Caveman in Portland, Tanner's Bookstore in Sydney, British Columbia, and at Bolen Books in Victoria Canada at Hillside MallSarah and Alaena are hosting virtual book signings, and you can access the virtual event and all the details through Sarah's YouTubeSarah and Alaena are also sending out personalized book plates, and is all you have to do is send proof of purchase to contact@thepaleomom.com with the subject line 'book plate' and let Sarah know the mailing address and who you want the book plate made out to and they will send it alongSarah and Alaena's book release party in Atlanta - get all the details and register hereMatt and Stacy cooked out of The Healing Kitchen for an entire week and feasted like kings - see all the details hereHow Alaena and Sarah went about developing recipes for The Healing KitchenAs you are getting the book and cooking from it, please tag your shares with #TheHealingKitchen so we can see your results and hear what you think about itPlease also take a moment to post reviews on Amazon, Barnes & Noble, anywhere else you see the opportunity to leave a review - these are helpful when others are looking to purchase the bookSarah is running a $1000 AIP foods and gift certificates giveaway, get all the details hereAll that Stacy is planning for in the year ahead that is not business relatedThe fun Mickey and Sarah had while Sarah was visitingThanks everyone for listening!Outro (29:37)

Intro (0:00)News and Views (0:56)Stacy has been cooking out of The Healing Kitchen this week as part of her weekly meal planning, which has been great since Stacy is trying to get closer to an autoimmune approachTo see all the meals they have been enjoying from Sarah's new book, check out Stacy's InstagramSarah's feelings towards the great feedback that is coming back on The Healing Kitchen, and all that people are enjoying from the bookThe Healing Kitchen will be in bookstores on Tuesday, and on Amazon the book is currently on sale for 40% off, and will be shipping early so it arrives on TuesdayOn Paleo Parents weekly 'What We Ate Wednesday' post, next week will feature look at all that Matt, Stacy and family loved about The Healing KitchenOn this week's show Stacy and Sarah will be sharing ideas on how to discuss your food choices (and the food choices that you are making for your children) to others, and how to protect your kid's food choices on their behalf when they aren't with youThese topics are important all year long, but are especially important to discuss around the holidays, as our food philosophy is typically tested and pushed with travel, gatherings, etc.See this older episode of The Paleo View where we also discussed this topicStacy doesn't deal with this challenge often anymore, as the kids are older and know how to handle situations, and family and friends know the kids limitations as wellWhat Stacy's and Sarah's youngest children know, and what they are still working to teach them when making food choices when in publicScience with Sarah (19:50)Nutrient deficiencies that are caused by high sugar intakeFor more on this topic, see this post from SarahThese deficiencies are different than nutrient displacement (choosing this over that)There are 5 essential nutrients in particular that are impacted by sugar consumption (both natural and processed)The direct link between chronic illnesses and nutrient deficienciesHigh sugar intake depletes:Vitamin DCalciumMagnesiumChromiumVitamin CWhat happens within the body with each of these nutrients when we consume sugar, and the vicious cycles that these deficiencies tend to domino effectThe video 'Sugar: The Bitter Truth' that talks about how fructose is inflammatorySarah's message is not that we need to give up sugar forever, but that added sugar should be occasional and consumed in moderate amountsTry to focus on nutrient dense sources of sugar like whole fruit and black strap molasses (see Sarah's post for more details on this sugar here)Stacy has cut sugar from her diet for the time being - it is a mental reset and not a challengeThe snowball effect that happens with sugar intake from Halloween to New YearsHow nutrient deficiencies impact Stacy when she consumes sugarThe foods and lifestyle factors that help Stacy when she is reducing her sugar intake - reminding herself why she is making the choice to not eat sugar, getting enough sleep, getting in physical activitySarah still fall's into the sugar craving cycle, but she knows how to manage the cravings with lifestyle choicesBeing able to recognize when the cravings are present, is the big win for Sarah so that she can pull herself out by managing stress, going to be early, and getting a workoutSelf-awareness and self-respect, how these go hand in hand when managing a craving cycleThese nutrient deficiencies are more common than we choose to believeQuestions & Answers (39:52)Mandy - any suggestions on how to make a snack recommendation for our church to provide to all the kids?Fresh fruitSuggest that kids take turns providing snacksSee the snack ideas in Paleo to GoSweet Potato Chips or Cassava ChipsDon - what to do when you send your child to a USDA backed school and you can't find a doctor to support the paleo diet, providing you with a note to exempt your child from receiving certain foods?Switch schools if you canFind a different doctor that will be more firm with the schoolOpt out of the program and pack your own lunchTalk about these choices with your child to understand how this is making them feelHow Matt and Stacy frame the conversation when talking with care providersThe behavior you see in your child when they eat xHow these foods impact your child's well-being"What can I do to work with you to make this right"Provide suggestions that put the responsibility on youWork with them on transitionHow food intolerances are diagnosed in childrenHow Sarah worked with both her daughter's doctor and the school to make it clear where the lines areSarah's suggestions on how to handle:Get a letter from your kid's doctor detailing what your kid's intolerances are - which is based on what you are reportingEnforcement - educate the school or take ownership on label checkingRespectful assertiveness to work with the schoolDiscuss all these points with the grandparents as well - it doesn't have to be confrontationalLaura - suggestions on how to handle son's daycare to ensure that they do not serve him dairy or wheat?Understand the Balanced Diet and what food can be subbed in to meet that nutrient requirementGet a note from your son's doctorDiscuss the suspicion of a food allergy and that you would like to put your child on an elimination diet to figure out the source of the problemIt starts with the respectful conversation of - I would like to work with you on thisThanks all - we will be back next week!Outro (1:05:01)

Intro (0:00)News and Views (0:56)Stacy is not feeling wellSarah notes the reality of getting sick even though you are following a paleo dietCole got sick with strep, and may have passed that along to Stacy, so this week's show will be a short check-inIf you want to receive the show early, be sure to subscribe in iTunes where it will magically appear before FridayThanksgiving is typically low key for Sarah and family, but this year they were very busy with their guests and all the fun things they didStacy's use of turkey leftovers in turkey soup, i.e. turkey added to Stacy's soupSarah's two turkeys and the insane amount of leftovers they providedMatt, Stacy and family brunch for Christmas instead of hosting a big dinner, and this year for dinner they will be joining Jennifer and family for their Christmas dinnerHow Stacy finds gluten-free restaurants in her area through Google searches, and why she also calls aheadHow Stacy and Sarah found their "never-eat" lists and their "enjoy occasionally" lists throughout the course of their paleo journey through elimination and reintroductionStacy and Matt received some more wonderful news on Cole from his music teacher, and were so touched to hear about his continued progressStacy's reminder to hang in there when you are new in a journey and the road feels long and difficultAll of Stacy's recent mom feelsWishing you all a wonderful week - we will be back next week!If you have a strong preference of schmoopy talk vs. rants, share your feedback in the show notes or on Stacy and Sarah's social media channelsOutro (30:13)

Intro (0:00)News and Views (0:56)Stacy is doing well and really looking forward to her two-day work week aheadSarah's kids are off for the entire week of Thanksgiving, and the change in schedule has thrown her out of her routine loop at the start of the weekThe late nights that Sarah has been having as of late, and what she is doing to put a stop to them before it impacts her health too muchHow excited Sarah is to have the Crandalls arriveWishing everyone a Happy ThanksgivingMatt and Stacy's Friendsgiving, see the full post on what they served and who came hereSarah is really looking forward to having help with Thanksgiving dinner prep this year, and the plans to hopefully smoke two turkeysIf both turkeys don't fit into the smoker, there will be a turkey showdown between Russ and Sarah - check Sarah's Instagram feed to see what happensStacy's love for ThanksgivingThe Healing Kitchen arrived at Sarah's house this week and her feelings on it, and what Stacy enjoys about itHow and Why Sarah and Alaena simplified the look and feel, and there emphasis on making the book very clean and easy to useThis is the time of year that Stacy enjoys her 20%, eating the gluten-free foods and maybe a little more nuts than she typically would, knowing that her stress is lower and her body will have plenty of time to restThis week's show is about challenges and making choices on how and where to alter the usual routine, and how to get it back when the time comesThe goal is to avoid treating paleo as just another yo-yo diet, and to make it behavioral not just about food prioritiesFor Sarah she is finally at that place where making the healthy choice is a natural habit, which has come with a long-term commitmentSo how do you make paleo a habit so that it is your default?Science with Sarah (26:45)The biggest myth when it comes to habits is that it take 21 days to make or break themHabit formation is a huge field of research in the science communityThe length of time that it takes to form a habit (defined as performing a task without thinking about it) varies from person to person and varies based on what the task isThe average habit formation time frame ranges from 18 days to 254 days (8 months), with the average peek hitting at the 2 month markThere are a lot of 21 day and 30 day challenges out there, and that amount of time isn't actually enough to make lasting habits by the end of that challenge, which is why people early into paleo find themselves on and off challenges a lotStep one in being successful to form a new habit, is to acknowledge that it is going to take commitment beyond 21 or 30 daysIt is also important for habits to be action centeredThe protocol to making a habit, as found through research:Decide what the goal is - what is the habit you want to formChose what the action is that will progress you towards your goal, and is something that you can do on a daily or routine basis that this habit would be performedPlan when and where you will do that actionEvery time you encounter that time and that place, do that actionUnderstand that it is going to get easier with time - keep at it and you will eventually reach your goalThinking of health goals in terms of habits because habits are conducive to health and they won't be something you stop - this is a more lifelong approach to health journeysReframing your mind and the power this can play when creating lifelong habitsHow Stacy has empowered herself when faced with gluten to simply tell herself she doesn't want that and to feel accountable, responsible, and good about the choices she is making, as opposed to making emotional onesAs a reminder as we are entering the holiday season, if you have eaten something that you didn't intentionally set out to make the choice to do, remember that there is no emotion in food - it is neither good nor bad, move forward from the choice that was made and avoid creating a habit around food shameWhat do you want? What makes you feel good? What gets you to a good place with health? And then set about creating habits based on the answers to these questionsLearning to identify where your lines are, making a choice, and being ok with your choicesThose who decide to paleo YOLO on holidays, especially when you do not have certain food allergies - and there is no shame that needs to be associated with the choices you makeIf you are someone who doesn't yet know where your lines are, Sarah encourages you to go into the holidays with the mindset of - if I choose to have the pie than it is an opportunity for me to challenge wheat and conventional dairy, and I am going to find out how my body reacts to itSet yourself up to feel in control when making choicesWhen you are approaching the holidays, if you know certain foods will make you ill, problem solve that ahead of timeFor the foods you are making the choice to enjoy that are not the usual foods for you, make sure that your decisions are conscious and empowered, and not emotionalIt is so much easier to bounce back/move forward when you make the choice to indulgeQuestions & Answers (47:35)Patricia - recommendations for snacks when traveling on a plane?Stacy usually packs something sweet, salty, and then a proteinSteve's Paleo KitEPIC BarsRxBarsSteve's Dried StrawberriesDark ChocolateAll of these go really well with Stacy's boys, but they also back more carb dense snacks for them as well, like plantain chipsIf Stacy is out and about and doesn't have something, salad and a bun-less burger is her go-toSarah noted all of the AIP friendly products:EPIC Bar Bison, Bacon Cranberry and the Beef, Apple, BaconUS Wellness Meats jerkyPouched tunaPacked salad, raw veggies, fruitDried fruitPlantain chipsFor Sarah's kids, she mostly packs them nut based products, Power Balls are a new favoriteUS Wellness Meats pork rhindsJustin - I don't have access to a kitchen, are there AIP-friendly pre-packaged foods?Be sure to look into the items mentioned in the answer to the first questionCheck out Target, Costco and Wal-Mart, they may have a lot of great optionsIf you have a mini-fridge, you will likely be able to find a rotisserie chicken without seasoningYou can also get salads without a pre-made salad dressingKeep some olive oil and balsamic vinegar on handFresh fruitCanned seafoodCanned cod livers with some plantain chipsDehydrated liver in pill formSeaSnaxRefer to the Paleo Parents Costco shopping list for a lot of convenient ideasAmazon Prime is a huge help with the items listed above, especially the subscribe and save featureHave a wonderful kickoff to your holiday season!Thank you for listening everyone - share the love with those you are close to!Make sure you are working on those lifestyle factors to de-stress this holiday seasonOutro (1:13:40)

Intro (0:00)News and Views (0:56)Happy birthday Sarah!How Sarah is acting like an old lady these days, and why she is making a stand for not yet being in her 40'sIn addition to recording The Paleo View, Sarah's birthday celebration also included a special WOD and a hot stone massageStacy's life happenings include Ronda Rousey and how the internet blew up, and AdeleThis week's show will be about histamine intolerances and Sarah has a feeling that many people will be self diagnosing themselves by the end of this show, and wants to provide a friendly reminder to seek a health care provider if you think you may have an issue with histamine intolerances (in this case a functional specialist, a naturopathic doctor, or someone in the alternative healthcare field)Histamine intolerance can look like a lot of things, and a lot of things can look like histamine intolerance; and there are a lot of potential causes of themRemember that nothing Sarah or Stacy say on the show should be taken for medical or nutritional adviceScience with Sarah (13:32)Histamine is a normal molecule produced by our body and people are very familiar with it based on its relation to allergies or our reactions to bug bites - it is one of the ways our immune system physically isolates a toxin and tries to get rid of itIt is also one of the things that happens with foods allergies, with anaphylactic shock producing a very large histamine responseHistamine has other important roles in the body - it is part of how cells communicate with their neighbors, and is a neurotransmitter that regulates a very large number of functions in the bodyHistamine intolerances, how they are triggered and what is happening on a cellular level when triggeredThe root of histamine intolerance is that the production of histamine is greater than our ability to handle it, and that production can come from a few different places and our inability to handle it can also come from a few different places - but basically it boils down to having too much histamine and the body not being able to handle itThe lengthy and broad list of histamine intolerance symptomsHow some foods have histamine, which is basically considered spoilage and is something that is tested for in high levels in the food industrySeafood is a great example of a histamine containing food, but with a huge variation - more details on thisFermented foods, alcoholic beverages, and deli meats can also all be high in histaminesSome fruit, soy products, coffee, chocolate, green tea, pork, and spinach can all have lower levels of histamineFinding a health professional to help you diagnose any responses you may be having to these foodsHistamine intolerance seems to be highly related to a leaky gutThe treatment is a low histamine diet, partnered with working on gut healthEventually you would slowly start increasing high histamine containing foodsQuestions & Answers (30:02)Christina - why are no two histamine lists the same? Would a rotational diet help to avoid more sensitivities?The limited research that is available on these listsWhat a rotation diet can do if you have a very leaky gutThe challenge with the strict rotation and what happens with timeSarah recommends the rotation diet as a second tier effort, and recommend figuring out the rotation with a really good nutritional therapy practitioner or a functional medical specialistThis is a very situational strategyJen - why are dried fruits and veggies high in histamine even if homemade?What happens during the drying process and how the nutrients become concentratedDose dependent reactions and determining how cutting out certain nutrient dense foods impact overall health versus the cons of triggering a small reactionJust a reminder that Sarah has two epic giveaways that are about to close, enter them here and hereHappy Thanksgiving to our listeners! Stacy encourages everyone to find a family tradition and to enjoy family time togetherSarah's Thanksgiving plansStacy's love for Sarah's pumpkin pie recipeStacy will be sharing her epic 2015 Thanksgiving menu soonAnd be sure to check out this holiday recovery podcast episode if you need help after ThanksgivingThank you for tuning in!Outro (52:58)