Real Talk, Whole Life

Intro (0:00) News and Views (0:56) Sarah got to see Star Wars and it was awesome When 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 questions Sarah 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 side There are still some things that both Stacy and Sarah continue to struggle with that require extra mindfulness When 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 it Stacy and Sarah have differing opinions on the subject of new years habits and challenges, and you will hear those differences throughout the show For background on Stacy's feelings towards challenges see here and here It is important that you know who you are and what works for your body and your habits Stacy'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 goals If 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 guilt This makes it easier for her to not binge on the backend Or to find things along the way of a restriction diet that are "within the rules" but aren't adding value to her life Sarah 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 health If 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 accomplish Ending worse than where you started Spending the length of your challenge with a rebellion mentality, trying to stretch the rules, and the mental game this creates Sarah 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 do Not defining an end point when identifying your goals and creating habits around those goals For Christmas Stacy got a lifestyle thing that is like a FitBit, but for your brain - Spire Tracks your breathing and gives you goals Stacy has learned that she is really bad at being calm The health challenges that Stacy and Sarah continue to work through along their journey Sarah 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 up The 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 be Questions & 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 thing Identifying 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 diet Create a positive mindset around the choices you are making 30 days is not a magic number for everyone If 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 feel Honor what style of change works best to you, and look at what makes you successful when adopting change The 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 life Keep 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 life We set ourselves up to feel deprived when we define Paleo by what we cannot eat Celebrate all the amazing foods you get to eat instead of mourning the foods that you do not get to eat Real Life Paleo has tips, details and recipes on how to transition into paleo as opposed to being a 21 or 30 day challenge thing Meg - 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 foods You 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 servings You 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 overeating Staying well hydrated, managing stress, and getting adequate sleep can also all help with calorie consumption regulation Calories do matter, even if you are eating nutrient dense foods There are many tools that you can use to track your intake Sarah uses CRON-O-Meter Stacy uses MyFitnessPal  How Stacy and Sarah incorporate tracking Toying with your macros can be very tricky, and the research Stacy has done to identify what works best for her Kristina - 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 you Every four or five days Sarah will cook a huge dinner, which includes several meals worth of meat and three or four different vegetables Sarah'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 well Melissa from Well Fed does a huge weekly cook up There are services like Once a Month Meal to help you plan out freezer batch cooking for the length of the month For 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 go Matt and Stacy have also been incorporating weekly meal planning, which you can read all about and see the menus here Planning in eating out meals and the restaurants that will support your health goals Maybe you take a combination approach - ultimately there are a lot of different options Kristina - 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 here Make 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 members Listen to your body and don't push yourself to hard Make sure you are getting proper nutrition and rest to support your workouts Its ok to leave a gym if you don't find what you are looking for Debbie - 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 diet Sarah 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 bias If Sarah saw a challenge that had a focus on nutrient density and was more real life, she would be in support of them It is not a sustainable approach to work on health from a place of deprivation Be 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 possible Don't miss the point of paleo - focus on nutrient dense and low-inflammatory foods, sleep, stand walk, get exercise, work on stress management Jen - what kitchen tools do you find most helpful for those new to Paleo? (1:00:37) Good knife to chop vegetables Food processor Instant Pot Roasting pan Rimmed baking sheets Good frying pan How to season cast iron Vegetable steamer Garlic press Micro zester Dutch oven Erika - 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 loves Stacy also includes Vital Proteins collagen into her shakes Crunchy 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 it Matt 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 now Sarah's excitement comes from the reality that she is healthy in a way she has never been able to maintain before Sarah 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 year Will 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) Learn more about your ad choices. Visit megaphone.fm/adchoices

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 week If you sent in a question and they aren't answered tonight, we will put them in the queue for a future show The Paleo Parent's team will be answering the remaining questions submitted to Stacy's Facebook and Instagram directly on social media The 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 nights Sarah 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 movie Favorite 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 Dinosaur Stacy 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 things Matt's long-time interest in producing a podcast Stacy identifying Sarah as a great fit as a podcast co-host because of the angle she brought to the table How they identified their show format Matt figured out the logistics The show then vs. now How 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 community Liz Wolfe was Stacy's entry point into the paleo community Creating a village based on your interests As 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 group Sarah found her community grew through Stacy Fans turned friends The importance of friendships and community - how they propel you to be your best self If you weren't doing what you are doing now, what would you be doing? Stacy would be a professional food critic What Stacy does during the day for her job as a negotiator Sarah would be running her own research lab Stacy's back up plan is a bed & breakfast, which will happen the year Wesley graduates Where is your favorite place you ever vacationed? Stacy's regular spot is Smith Mountain Lake And Stacy's close follow up favorites are Universal Studios in Florida, and the Low Carb Cruise she went on with Matt The road trip and camping trips Sarah took with her family when she was younger - Wickaninnish Beach, Wells Gray Provincial Park, Pinery Provincial Park Sarah's experience taking the girls to Disney Sarah's experience in Florence, Italy What 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 machine The thing Sarah uses the most is her electrical kettle, and her close second is her waffle iron On Sarah's wish list is an air fryer What 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 profile Sarah's is how many different demands there are on her time - more specifically company reps  and certain people Tangent, 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 Christmas Favorite spot for a date night out and why? Stacy's is The Alamo, which is a dinner-theatre in the area Sarah's is the local theatre where her family takes acting classes, and to take improv classes with her husband What 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 dieting Sarah's would be - everything she knows about science is applicable, and it doesn't take a lot of digging to find answers What 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 community Sarah's is that we can eat as much fat as we want and the science behind why this is ridiculous thinking What is your most hated activity in Strongman/CrossFit? Stacy's least favorite is sled drills Sarah's is weighted lunges and weighted running Are there things about each other that annoy you both? Of course, but those aren't things they need to talk about How did you meet and fall in love with your husband? See this post from Stacy here on how they met And Stacy realized she loved Matt at a Thanksgiving dinner with Matt's family Sarah met her husband at university when going to talk to her crush, who was talking to Sarah's now husband The 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 date Sarah fell in love with her husband's sense of humor Survivors of Dad jokes - a YouTube must see What kind of day job does Stacy do? Stacy reads technical documents all day long that involves negotiations with the federal government How are your sex lives since going paleo? Matt did a blog post on this topic here Sarah is going to say good Losing weight, hormone regulation and balanced energy is always a good thing for relationships Typical 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 bed Sarah 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 down What is your favorite color? Stacy's is black Sarah's is green Wishing everyone a happy holiday, we will be back next week! Stacy reminds people to keep your head on between Christmas and New Years Outro (1:13:47) Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Mall Sarah and Alaena are hosting virtual book signings, and you can access the virtual event and all the details through Sarah's YouTube Sarah 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 along Sarah and Alaena's book release party in Atlanta - get all the details and register here Matt and Stacy cooked out of The Healing Kitchen for an entire week and feasted like kings - see all the details here How Alaena and Sarah went about developing recipes for The Healing Kitchen As 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 it Please 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 book Sarah is running a $1000 AIP foods and gift certificates giveaway, get all the details here All that Stacy is planning for in the year ahead that is not business related The fun Mickey and Sarah had while Sarah was visiting Thanks everyone for listening! Outro (29:37) Learn more about your ad choices. Visit megaphone.fm/adchoices

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 approach To see all the meals they have been enjoying from Sarah's new book, check out Stacy's Instagram Sarah's feelings towards the great feedback that is coming back on The Healing Kitchen, and all that people are enjoying from the book The 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 Tuesday On Paleo Parents weekly 'What We Ate Wednesday' post, next week will feature look at all that Matt, Stacy and family loved about The Healing Kitchen On 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 you These 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 topic Stacy 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 well What Stacy's and Sarah's youngest children know, and what they are still working to teach them when making food choices when in public Science with Sarah (19:50) Nutrient deficiencies that are caused by high sugar intake For more on this topic, see this post from Sarah These 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 deficiencies High sugar intake depletes: Vitamin D Calcium Magnesium Chromium Vitamin C What happens within the body with each of these nutrients when we consume sugar, and the vicious cycles that these deficiencies tend to domino effect The video 'Sugar: The Bitter Truth' that talks about how fructose is inflammatory Sarah's message is not that we need to give up sugar forever, but that added sugar should be occasional and consumed in moderate amounts Try 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 challenge The snowball effect that happens with sugar intake from Halloween to New Years How nutrient deficiencies impact Stacy when she consumes sugar The 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 activity Sarah still fall's into the sugar craving cycle, but she knows how to manage the cravings with lifestyle choices Being 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 workout Self-awareness and self-respect, how these go hand in hand when managing a craving cycle These nutrient deficiencies are more common than we choose to believe Questions & Answers (39:52) Mandy - any suggestions on how to make a snack recommendation for our church to provide to all the kids? Fresh fruit Suggest that kids take turns providing snacks See the snack ideas in Paleo to Go Sweet Potato Chips or Cassava Chips Don - 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 can Find a different doctor that will be more firm with the school Opt out of the program and pack your own lunch Talk about these choices with your child to understand how this is making them feel How Matt and Stacy frame the conversation when talking with care providers The behavior you see in your child when they eat x How 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 you Work with them on transition How food intolerances are diagnosed in children How Sarah worked with both her daughter's doctor and the school to make it clear where the lines are Sarah'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 reporting Enforcement - educate the school or take ownership on label checking Respectful assertiveness to work with the school Discuss all these points with the grandparents as well - it doesn't have to be confrontational Laura - 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 requirement Get a note from your son's doctor Discuss 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 problem It starts with the respectful conversation of - I would like to work with you on this Thanks all - we will be back next week! Outro (1:05:01) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy is not feeling well Sarah notes the reality of getting sick even though you are following a paleo diet Cole got sick with strep, and may have passed that along to Stacy, so this week's show will be a short check-in If you want to receive the show early, be sure to subscribe in iTunes where it will magically appear before Friday Thanksgiving is typically low key for Sarah and family, but this year they were very busy with their guests and all the fun things they did Stacy's use of turkey leftovers in turkey soup, i.e. turkey added to Stacy's soup Sarah's two turkeys and the insane amount of leftovers they provided Matt, 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 dinner How Stacy finds gluten-free restaurants in her area through Google searches, and why she also calls ahead How Stacy and Sarah found their "never-eat" lists and their "enjoy occasionally" lists throughout the course of their paleo journey through elimination and reintroduction Stacy and Matt received some more wonderful news on Cole from his music teacher, and were so touched to hear about his continued progress Stacy's reminder to hang in there when you are new in a journey and the road feels long and difficult All of Stacy's recent mom feels Wishing 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 channels Outro (30:13) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy is doing well and really looking forward to her two-day work week ahead Sarah'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 week The 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 much How excited Sarah is to have the Crandalls arrive Wishing everyone a Happy Thanksgiving Matt and Stacy's Friendsgiving, see the full post on what they served and who came here Sarah is really looking forward to having help with Thanksgiving dinner prep this year, and the plans to hopefully smoke two turkeys If 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 happens Stacy's love for Thanksgiving The Healing Kitchen arrived at Sarah's house this week and her feelings on it, and what Stacy enjoys about it How and Why Sarah and Alaena simplified the look and feel, and there emphasis on making the book very clean and easy to use This 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 rest This 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 comes The goal is to avoid treating paleo as just another yo-yo diet, and to make it behavioral not just about food priorities For Sarah she is finally at that place where making the healthy choice is a natural habit, which has come with a long-term commitment So 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 them Habit formation is a huge field of research in the science community The 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 is The average habit formation time frame ranges from 18 days to 254 days (8 months), with the average peek hitting at the 2 month mark There 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 lot Step one in being successful to form a new habit, is to acknowledge that it is going to take commitment beyond 21 or 30 days It is also important for habits to be action centered The protocol to making a habit, as found through research: Decide what the goal is - what is the habit you want to form Chose 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 performed Plan when and where you will do that action Every time you encounter that time and that place, do that action Understand that it is going to get easier with time - keep at it and you will eventually reach your goal Thinking 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 journeys Reframing your mind and the power this can play when creating lifelong habits How 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 ones As 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 shame What 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 questions Learning to identify where your lines are, making a choice, and being ok with your choices Those 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 make If 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 it Set yourself up to feel in control when making choices When you are approaching the holidays, if you know certain foods will make you ill, problem solve that ahead of time For 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 emotional It is so much easier to bounce back/move forward when you make the choice to indulge Questions & Answers (47:35) Patricia - recommendations for snacks when traveling on a plane? Stacy usually packs something sweet, salty, and then a protein Steve's Paleo Kit EPIC Bars RxBars Steve's Dried Strawberries Dark Chocolate All of these go really well with Stacy's boys, but they also back more carb dense snacks for them as well, like plantain chips If Stacy is out and about and doesn't have something, salad and a bun-less burger is her go-to Sarah noted all of the AIP friendly products: EPIC Bar Bison, Bacon Cranberry and the Beef, Apple, Bacon US Wellness Meats jerky Pouched tuna Packed salad, raw veggies, fruit Dried fruit Plantain chips For Sarah's kids, she mostly packs them nut based products, Power Balls are a new favorite US Wellness Meats pork rhinds Justin - 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 question Check out Target, Costco and Wal-Mart, they may have a lot of great options If you have a mini-fridge, you will likely be able to find a rotisserie chicken without seasoning You can also get salads without a pre-made salad dressing Keep some olive oil and balsamic vinegar on hand Fresh fruit Canned seafood Canned cod livers with some plantain chips Dehydrated liver in pill form SeaSnax Refer to the Paleo Parents Costco shopping list for a lot of convenient ideas Amazon Prime is a huge help with the items listed above, especially the subscribe and save feature Have 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 season Outro (1:13:40) Learn more about your ad choices. Visit megaphone.fm/adchoices

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's In addition to recording The Paleo View, Sarah's birthday celebration also included a special WOD and a hot stone massage Stacy's life happenings include Ronda Rousey and how the internet blew up, and Adele This 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 them Remember that nothing Sarah or Stacy say on the show should be taken for medical or nutritional advice Science 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 it It is also one of the things that happens with foods allergies, with anaphylactic shock producing a very large histamine response Histamine 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 body Histamine intolerances, how they are triggered and what is happening on a cellular level when triggered The 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 it The lengthy and broad list of histamine intolerance symptoms How some foods have histamine, which is basically considered spoilage and is something that is tested for in high levels in the food industry Seafood is a great example of a histamine containing food, but with a huge variation - more details on this Fermented foods, alcoholic beverages, and deli meats can also all be high in histamines Some fruit, soy products, coffee, chocolate, green tea, pork, and spinach can all have lower levels of histamine Finding a health professional to help you diagnose any responses you may be having to these foods Histamine intolerance seems to be highly related to a leaky gut The treatment is a low histamine diet, partnered with working on gut health Eventually you would slowly start increasing high histamine containing foods Questions & 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 lists What a rotation diet can do if you have a very leaky gut The challenge with the strict rotation and what happens with time Sarah 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 specialist This is a very situational strategy Jen - why are dried fruits and veggies high in histamine even if homemade? What happens during the drying process and how the nutrients become concentrated Dose dependent reactions and determining how cutting out certain nutrient dense foods impact overall health versus the cons of triggering a small reaction Just a reminder that Sarah has two epic giveaways that are about to close, enter them here and here Happy Thanksgiving to our listeners! Stacy encourages everyone to find a family tradition and to enjoy family time together Sarah's Thanksgiving plans Stacy's love for Sarah's pumpkin pie recipe Stacy will be sharing her epic 2015 Thanksgiving menu soon And be sure to check out this holiday recovery podcast episode if you need help after Thanksgiving Thank you for tuning in! Outro (52:58) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy's crazy few weeks trying to heal from her back injury and balance the demands of life A spine specialist was unfortunately unable to identify the problem, so now Stacy needs to go on to receive an MRI Matt and Stacy's oldest son, Cole, is now doing after school wrestling three evenings a week, and he is also doing so amazing in school, which has been a really big deal in the Paleo Parents household Since having guests on The Paleo View the past few weeks, there have been a lot of big things happening in Stacy and Sarah lives and they have been light on the news on the show, but want to have a newsie episode to bring listeners up to date on their latest happenings For more background on Cole's ADHD, check out episode 145 of The Paleo View Because of how the school year ended for Cole last year, Stacy and Matt were a little nervous to see how things would go as this school year began (especially with an increase in stressors at school), and lately Cole has been coming home from school very happy and positive Cole's student-teacher conference last week went so well, and was a huge milestone for the family to see the progress Cole has made - read more about that here You can hear more about all the changes that they made with Cole to help him manage his ADHD, but the big changes were the removal of media/video games, getting more play/outside time and sunlight, and adding caffeine in the mornings Stacy just wants to thank everyone for the wonderful engagement and support around this situation, it can be especially hard to share on situations when paleo isn't enough On the Paleo Parents site there was also a great guest post that was shared on 10 Alternative Treatments for ADHD Medication is not failure, there is a time and a place for conventional medicine What happened this past March when Sarah began working on launching a paleo cooking show - Sarah did all the writing and producing for the pilot episodes and so her character and passion really shines through In May they sent the pilot episodes to Food Network and the Cooking Channel - they received no response from the Cooking Channel, and they had a meeting with the Food Network, but the show was rejected because they can't have diet specific shows (i.e. no shows about restricted foods) Now that things have calmed down a bit with The Healing Kitchen, Sarah's team has pulled together a package for the tv show and will be sending it to every network and streaming service, and they feel very confident that someone will pick it up - but they have to prove that there is a market for the show, which is why they released the pilot to the public You can find the pilot of Paleo Bites in YouTube here, please watch it and share with others, leave comments and give it a like if you enjoyed watching it There is also a massive giveaway to celebrate the release of the Paleo Bites pilot and to thank people for their support Thank you to everyone, from both Stacy and Sarah, on all the positive feedback they are receiving on what is happening in their lives at the moment We will be back again next week, and actually have two awesome topics mapped out for the weeks to come! Thanks everyone for listening! Outro (27:50) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy is working on recovering from her back injury, but had an excellent Halloween weekend despite the frustrations from dealing with an injury  Sarah is exhausted - she has one of her rockstar team members in town (Claire) and they have been working on filming cooking videos to go with the meal plans in The Healing Kitchen Weather happenings for Stacy and Sarah Sarah has already started her Thanksgiving cooking Claire offers great insight on how to prep paleo meals for 1 How Claire connected with Sarah and a bit on how she joined The Paleo Mom's team Through a doctor recommendation, Claire adopted the paleo diet and 75% of her digestive issues went away Claire's experience with learning how to cook, and self-experiemention to find the foods that make her feel great and what doesn't make her feel good Being less concerned with whether a food is paleo or not, but instead finding a sustainable balance incorporating the foods that make Claire feel her best What Sarah has seen in her oldest daughter as she has discovered what foods make her feel her best, and how to avoid the foods that don't make her feel good While eating paleo can sometimes make you feel different and make you feel like you are missing out, what you actually have is this great power to understand what it is that keeps you healthy and to ultimately keep yourself healthy for the rest of your life and not play catch up when you are older How Sarah feels like she is playing catch up on her health The health concerns that come with a lengthy history of dieting How disordered diet habits can carry over even when we adopt a paleo diet for healing (see more on this topic here) The power of using leftovers, even for breakfast How Claire would set-up her Sunday batch cooking to have healthy meals on hand for the week Stacy recommends looking at Melissa Joulwan's Well Fed for great tips on prepping ahead and adding diversity to your meals Claire's number one tip to people who tolerate eggs is to make a mayo yourself because there are so many different ways to change the flavor profile of a meal with mayo as a base Navigating eating out Research the menu in advance online Check farm to table resources that may have a restaurant directory Have a strategy prepped in advance when dining out  Don't be shy to ask questions and make requests at the restaurant, even call ahead to address the questions you have prior to dining there Eat a bit before dining out if you are worried about your choices (ex. a dinner party at someone's house) Keep an Epic Bar/RxBar in your purse Dating paleo Try to pick the restaurant if possible, or make a suggestion on what kind of food you would like If asked, Claire lets her date know that she eats gluten-free, dairy free, and doesn't discuss the paleo diet element right away Claire knows her priorities and where she is and isn't willing to flex them How Stacy applies many of Claire's principles in her work setting as well Inspiring others through your actions and choices Claire's 3 top tips for people who are single and struggling to make paleo work: Use whatever fridge and freezer space you have to your advantage - cook at home as often as possible, buy in bulk Don't feel like you have to shop at a speciality grocery store to find "special foods", you can make most foods at home or find similar versions at your general grocery store Go live your life the way that you want to, don't let your food or dietary choices limit the way you live your life - don't neglect your social life because you don't think you can make it work, because you absolutely can and should Thanks for tuning in - we will be back next week! Outro (1:13:00) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy's good news, the celebrity who shared Beyond Bacon in their cookbook collection Stacy's bad news, an injury over the weekend The printing schedule with The Healing Kitchen, and how Sarah is managing her time and protecting her health despite a very stressful timeline The Thing (12:41) Monday morning of this week, the World Health Organization published a statement in The Lancet classifying red meat and processed meat as carcinogens A working group completed a literature review, and based on that review and a majority opinion, have decided to label processed meats as an international agency for research on cancer group 1 carcinogen, which means it is a confirmed carcinogenic to humans; and they have decided to label red meat as a group 2A carcinogen, meaning it is likely carcinogenic to humans They came up with these labels based on a majority, although not uniform; from studies linking high processed and red meat consumption with colorectal cancer Even in their statement they sort of say 'despite the fact that this has never been confirmed or explained in animal studies' Basically the press release led the media stories to say that bacon will kill you, and essentially sparked a social media battle between vegetarians/vegans and meat lovers The reasons this has escalated into a very heated debate very quickly The statements that Stacy has seen from meat vendors The confusion that comes from all the various pieces of information in the media Sarah thinks that the information that the World Health Organization recommends tends to be on the money, which is why this statement caused such a to-do, because this is such a reputable organization making such a strong statement We expect the World Health Organization to be objective Sarah recommends that people check out her blog post from the summer on the link between meat consumption and cancer Sarah feels that the science on meat consumption shows that we need to come up with a more complete definition for carcinogenic There are really four mechanisms that are possible explanations on why processed and read meat consumption may cause cancer, and at least three out out of four of those explanations are missing the link between meat consumption and cancer when you are eating at least five servings of vegetables a day When we are talking about the meat and cancer link, all of the compounds in meat that have been linked to cancer are no different depending on how that meat is raised - so unfortunately they are in both conventional and grass-fed meat, which creates a different platform for the discussion The role that heme iron plays and the damage that it causes in the gut lining and cells What happens with heme when chlorophyll is present - displaying what happens when you have a side of broccoli next to your steak The cancer link doesn't happen anymore when you consume vegetables with your meat, and so it starts to be that high meat diets don't cause cancer - its start to be that high meat diets that are simultaneously low in vegetable content are creating an environment in which cancer is more likely to grow As soon as you add vegetables you are basically negating the high cancer risk of meat consumption, which you see in many scientific studies High vegetable consumption is linked to a lower risk of every chronic illness, with the ideal number of servings per day being five It is because of this information that Sarah feels you cannot uniformly say that meat causes cancer, because it is a very specific situation where meat is carcinogenic The conversation should not demonize meat, but instead open the door for a discussion about why it is important to have a balance of vegetables and protein on our plates and why it actually improves health and reduces the risk of this link to cancer Stacy finds that it is interesting that so much emphasis is being placed on processed meat, and that we need to take a step back and discuss what processed meat is and understand if/how the carcinogenic factor of the food is being altered There are so many beneficial things to meat that are never discussed Stacy feels that the information isn't truly representative of what these leading organizations know to be true, which is really unfortunate because this has led to so much confusion Sarah feels like the opportunity to educate the general public is being completely missed, that we are trying to shortcut the science for the general public, assuming that they don't want the resources and tools to make informed choices How can we expect to make any change without changing how we communicate health information, the rules approach does not work The choice in this situation isn't don't eat bacon, it is have some vegetables on the side We are constantly asking people to make these choices of deprivation, and the consequences this creates can be seen all around us We need to help people understand what to eat, not just what not to eat, and to explain why Stacy's thoughts on all the ways you can get in your five servings - and don't forget that most of the compounds in fruit are also equally beneficial When in doubt add more vegetables to your plate Stacy and Sarah will be back next week with a great topic! Old lady ways A reward for when Sarah finishes her book Thoughts on The Martian Carving out time to read for fun And remember, be careful what you read on the internet, that seems to be the common thing that we are learning Outro (53:42) Learn more about your ad choices. Visit megaphone.fm/adchoices