Tag Archives: paleo

How To Have a Paleo Valentine’s Day When Your Valentine Isn't Paleo | The Paleo Diet

It’s that time of year again. The holidays are long past, January dragged on forever, as January often does, and the countdown to warmer days and pastel wardrobe colors is officially on! The first color you’ll be grabbing out of your closet? Red!

The start of February signifies a short bridge month from winter to spring, with Valentine’s Day smack dab in the middle to draw attention away from the weather and to your significant other.

Whether you’re in a new relationship, or have been with your partner for some time – Valentine’s Day is a marked date on the calendar for fancy dinners and sweets and treats galore. But what if your Paleo lifestyle doesn’t quite extend to your partner? Should you have to compromise your healthy eating habits for a night out on the town?

We’ve taken all the stress out of planning Valentine’s Day this year with 5 Sweet Suggestions to a Lovely Paleo Valentine’s When Your Valentine Isn’t Paleo.

Go to Dinner

If you’re committed to sticking to a more traditional celebration and heading out for dinner, take the bull by the horns and make the reservation this year.

It’ll give you a chance to check out the menu ahead of time and make sure they have some Paleo-friendly options so you aren’t left fretting at the restaurant. Give the restaurant a ring and ask them where they source their meat, what kind of oil they use when cooking, and if there are some dishes they recommend for folks following a Paleo diet. Making your reservation on Open Table? Drop in your food intolerances so the chefs can prepare a Paleo Valentine’s Day dinner ahead of time.

Cook Together

If dinner reservations on V-Day are too stuffy, mix it up and stay in. Spending an evening cooking together is not only fun, but perfect to bond with you partner. Splurge on a nice bottle of organic sulfite-free wine and pair it with crab or lobster. The best part? Since you’re cooking, you can choose Paleo ingredients – don’t even tell your partner until after the meal. They’ll love Paleo without even knowing they’re eating it!

Get Outside

Rather than spending money on presents, get into the outdoors. After all, a couple that plays together, stays together! Head to the mountain for some snowshoeing or skiing or find a quiet beach and head down with a Paleo Valentine’s picnic basket and a few blankets. Drive up to a nearby park or mountain and spend the afternoon hiking to a viewpoint. Reconnect, recharge, and get back to your roots together.

See a Band

If you’re committed to going out, but want to avoid the foodie crowds, go out for a night of live music. With a little research, you can snag tickets to a concert on or around Valentine’s or hit a jazz club or a dive bar for an underground or up-and-coming local band. With great vibes and almost always a little dancing, you and your Valentine are in for a real treat. Besides, what’s more romantic than dancing the night away?

Relax: Just Do It

Valentine’s Day falls on a Saturday this year, so if the pocket book strings aren’t too tight, book a romantic getaway that gets you back to your ancestral past. Go off the grid, hike to natural hot springs, become one with nature, relax by a fire and make memories to last a lifetime.

Guarantee a fun Paleo Valentine’s Day for you and your partner, without making concessions!

Happy Love Day Y’all!

Sanja

@PaleoWired
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Sanja JovanovicSanja Jovanovic is a co-founder of PALEO WIRED – a site dedicated to GATHER the best and latest paleo recipes & information to share with you, to inspire you to EAT the deliciousness of those recipes and creations and to REPEAT each day.  Because we’re all going to eat something anyway, might as well make it something that our bodies will thank us for!

Gum Disease and Nutrient-Dense Food Supplements | The Paleo Diet

Originally published in the March/April 2015 issue of Well Being Journal

Today, there is a 47 percent prevalence rate of periodontitis among adults in the United States. Periodontitis is the advanced stage of gum disease, where not only are the gums infected but the bone surrounding the roots of the teeth is infected and breaking down. For those who are over 65 years old, the prevalence rate jumps to 70 percent.

I have been a periodontist (a dentist who specializes in gum disease) for forty years. For the first thirty-five years, I treated advanced gum diseases the way most periodontists do: by performing traditional gum surgery, which was somewhat successful but relatively uncomfortable for patients. Several years ago, I learned a better way for my patients. In 2010, I became licensed in a laser procedure called LANAP® (Laser Assisted New Attachment Procedure) that kills harmful bacteria, helps grow new bone, and creates overall better results without the use of a scalpel or sutures. Most important, patients don’t experience the pain or swelling that has been part of traditional gum surgery.

In 2013, I started to become educated about the importance of ancestral nutrition and nutrient-dense foods, and how they affect dental and overall health. I attended a five-day nutrition course for health professionals, held at Kripalu Center for Yoga and Health and, several months later, a four-day Food As Medicine conference. This education was life changing for me and has been life changing for many of my patients. I personally became reenergized, and I reengineered my periodontal practice.

With all this new information pertaining to lifestyle, I also wanted to know what science had to say about nutrient-dense, unprocessed foods specifically for gum disease. I researched PubMed, which is the U.S. National Library of Medicine’s database of published medical research from around the world. I found one study regarding gum disease and Paleolithic nutrition  and several recent studies involving nutrition and gum disease. However, I could find no studies on how specific nutrient-dense foods affected the progress of gum disease. So, in March of 2014, I decided to create a study using my own patients who wished to be a part of my research. I enlisted the help of Ramiel Nagel, researcher and author of Cure Tooth Decay, who designed the study with me. Now my research is completed, and the results are in.

Selection of Patients

The specific criteria for patient selection were:

  • The patient could not have been on any antibiotic during the last three months.
  • The patient had not undergone active gum treatment (including deep cleaning or a general cleaning by the hygienist) in the last three months.
  • Infected gum pockets (the spaces between the gum and tooth) bled when a periodontal probe (a gum-pocket measuring instrument) was gently inserted into the gum space.
  • The gum pockets had a depth of at least 4 mm (1-3 mm without any bleeding while being measured with a periodontal probe is considered healthy).
  • No more than four individual teeth per patient who met the criteria were selected for the study.
  • Participants were instructed not to change any habits, lifestyle activities, dietary regimens, or medications during the course of the thirty-day study.

Results

We selected thirteen patients who met the criteria above for the study. They agreed to take a variety of nutrient-dense real food supplements for thirty days to find out if these supplements would be effective in reducing some of their manifestations of gum disease. I examined and measured 41 teeth within this group of thirteen patients.

I gave these patients three different nutrient-dense food supplements in capsule form, containing various micronutrients, which they took almost every day. The micronutrients are identified in websites referenced below.A synergistic effect exists from taking this combination of supplements.

Here are the doses for each of the supplements:

My patients took these nutrient-dense supplement capsules along with their normal foods for thirty days. For the first five days of the study, they gradually transitioned into taking the full doses, in order to help their bodies acclimate to these nutrient-dense foods. If they had taken the full doses on day one, they might have had nausea or diarrhea, since their bodies were not used to these supplements. Also, they did not take any capsules on every seventh day, which was a rest day for their guts. As I mentioned, they did not change anything else in their diets or daily routines. They followed the same schedules and lifestyles as they had before the study—the only difference was that they took these nutrient-dense supplements.

For more information, author bio, and references see the full article in the print, or digital download version of the Well Being Journal.

“Gum Disease and Nutrient-Dense Food Supplements: Results of an In-Office Study,” by Alvin Danenberg, D.D.S., is reprinted by permission from the March/April 2015 issue of Well Being Journal, Volume 24, Number 2; see more at http://wellbeingjournal.com.

Dr. Alvin DanenbergDr. Danenberg is a periodontist in South Carolina who has been in practice for 40 years. Within the last 4 years, he has included Laser Periodontal Therapy as his primary treatment for periodontal disease. The procedure is called “Laser Assisted New Attachment Procedure” or “LANAP”. The last two years he has incorporated a lifestyle program for all his periodontal patients including an ancestral diet to enhance their overall body’s health and function. In July of this year he was awarded the designation, “Certified Functional Medicine Practitioner.” For more information,  please visit www.DrDanenberg.com. 

Paleo Diet Health

I’ve been doing Paleo for 4 weeks now, read The Paleo Diet, and am making progress in my eating, in a major way. All my breakouts are gone; my skin, overall, is completely clear. Bloating is gone; inflammation in my joints has improved significantly. I’m so energetic. I’m so full and satisfied; rarely, truly hungry anymore. I fall asleep faster. My body feels cleaner and stronger. I am so grateful for this journey!

Thank you, Dr. Cordain and fellow researchers for publishing research surrounding a diet that is truly revolutionizing for a human body. I cannot believe how good I feel.

Lauren

Healthy From the Inside Out: The Paleo Diet and Internal Organs | The Paleo Diet

It’s no surprise that by eating balanced meals of natural proteins, local veggies and high quality fats, we’ll reach a healthy, lean body weight and feel great, too. But did you know that eating properly can also keep us on track from our inner most selves, too?

We tend to focus a lot on autoimmune conditions which have, unfortunately, become very common these days, right up there with obesity. But we may overlook some other equally important health concerns that are also impacted significantly by what we put in our bodies. That’s right, I’m referring to our organs!

Gall Bladder

The gall bladder holds bile produced in the liver until it is needed for digesting fatty foods in the duodenum of the small intestine.  When the gall bladder becomes diseased, painful gallstones can develop and it can become infected with bacteria causing even more pain and inflammation. Why not be proactive and prevent this disastrous event from happening in the first place?

The National Institute of Diabetes and Digestive and Kidney Disease illustrate the factors that affect a person’s risk of gallstones include diet.1 “Research suggests diets high in calories and refined carbohydrates and low in fiber increase the risk of gallstones. Refined carbohydrates are grains processed to remove bran and germ, which contain nutrients and fiber, such as white bread and white rice.”

Liver

We’re all somewhat familiar with what the liver does; it serves to produce bile which helps to remove waste, break down fat in the small intestine, and helps to produce proteins for blood plasma.

In addition to avoiding some obvious culprits, such as excessive alcohol consumption, if we eat properly, we can ensure a lifetime of healthy hepatic function.

In fact, Huffington Post’s Top 10 Foods for a Healthy Liver all happen to be Paleo:2

  • Garlic
  • Grapefruit
  • Beets
  • Leafy Greens
  • Green Tea
  • Avocados
  • Cruciferous Veggies
  • Lemons
  • Turmeric
  • Walnuts

Pancreas

Many of us have become aware of what the pancreas does as we learn more about type II diabetes which is seemingly affecting every other person we meet. The endocrine function of this organ is to regulate two important hormones, insulin, which acts to lower blood sugar and glucagon, which raises it.

The Center for Disease Control stated last year that “More than 29 million people in the United States have diabetes, up from the previous estimate of 26 million in 2010, according to a report released today by the Centers for Disease Control and Prevention. One in four people with diabetes doesn’t know he or she has it. Another 86 million adults – more than one in three U.S. adults – have pre-diabetes, where their blood sugar levels are higher than normal but not high enough to be classified as type II diabetes.  Without weight loss and moderate physical activity, 15 percent to 30 percent of people with pre-diabetes will develop type 2 diabetes within five years.”3

By adhering to the naturally low in sugar, high quality foods inherent in a true Paleo regime, the chance of developing pancreas disease and type II diabetes compared to the Standard American Diet (SAD) is lowered as we’re not taxing our bodies with the constant job of trying to lower high blood sugar levels resulting from a reliance of processed carbohydrates.

Once again, another example of the quote from the Father of Medicine, Hippocrates, “Let food be thy medicine and medicine be thy food.”

The simplicity of a diet based on eating real, fresh foods and avoiding manufactured “food by-products” is the most straightforward path to optimal health we can take!

REFERENCES

[1] “Gallstones.” Gallstones. N.p., n.d. Web. 21 Jan. 2015.

[2] “10 Foods For A Healthy Liver.” The Huffington Post. N.p., n.d. Web. 21 Jan. 2015.

[3] “Diabetes Latest.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 17 June 2014. Web. 21 Jan. 2015.

 

Stomach Upset? Skip the BRAT Diet | The Paleo Diet

It’s the time of year when the highly contagious stomach virus starts to run its course. Gastroenteritis, inflammation of the digestive tract, can be viral or bacterial and also caused by food poisoning. The two most common symptoms are vomiting and/ or diarrhea, along with lethargy, dizziness, cramping, and fever. It can be potentially lethal if dehydration occurs.1 Fortunately, with the right protocol you can recover safely at home and avoid spreading it to others with proper hand washing.

Our first thought is to reach for saltine crackers and sugary ginger ale to calm the stomach. Bland foods are commonly prescribed during such situations, as they are easy to digest and palatable with nausea and queasiness. Although, the BRAT (banana, rice, applesauce, toast) diet is still recommended, many experts suggest it is outdated and moot. The American Academy of Pediatrics states that most children can continue to eat a normal diet while they have mild diarrhea.2

The Paleo diet can still be safely followed during times of illness and compared to the BRAT diet offers more immune boosting nutrients to allow your body to heal.  Follow these tips for success and you’ll be back on your feet before you know it.

Stay Hydrated

Lost body fluids must be replaced first, with small sips of water every 5-15 minutes. 3

Electrolyte sports beverages are often used during illness to maintain hydration. Don’t be fooled into thinking most of these beverages are Paleo or are even necessary for treating dehydration. The majority of commercially produced sports drinks are highly processed, contain toxic brominated vegetable oils, 4 refined sugars, sodium and artificial food colorings. If you prefer an alternative to water, go with an energy drink which is entirely natural, organic, without added sugars, and provide the human body with all 5 electrolytes naturally found in the body at a level that is exactly isotonic and can be absorbed into the blood stream at maximal efficiency.

As you graduate from plain water, consider drinking the water directly from a fresh, young coconut. Coconut water has been used orally, as well as an intravenously to rehydrate patients with gastroenteritis. 5,6 It has been shown to rehydrate equally to carbohydrate- electrolyte beverages, but with significantly less nausea and stomach upset. 7

Rather than reaching for flat soda pop or ginger ale, turn to medicinal herbal teas, such as ginger, chamomile, peppermint, or fennel. They have been traditionally used for their antispasmodic effects, ability to delay intestinal transit, suppression of gut motility, and they stimulate water absorption and reduce electrolyte secretion. 8

Homemade Paleo bone broth, which is easy to sip from a mug, also supports rehydration and also contains the key nutrients collagen, glucosamine, and gelatin that are essential for maintaining a healthy digestive tract.

Slowly reintroduce solid food, once liquids have proven well tolerated, beginning with very small amounts of easy to digest foods to aid in an efficient and speedy recovery.9

Plantains

Plantains are similar to bananas but pack more of a nutritional punch. They contain more Vitamin A, C, zinc, magnesium and potassium.10 Green plantains have more starch and less sugar than very ripe ones.

Plantains have to be cooked- our favorite way is to fry them in coconut oil, either thinly sliced to make them crispy or thicker where they taste like a sweeter white potato.

Squash

One cup of butternut squash provides 437%  of the daily requirement for Vitamin A, often depleted by diarrhea.11  In addition to having more potassium than a banana, it also provides vitamins C, B-6 and E, thiamin, niacin, folate, pantothenic acid, magnesium and manganese.12 Any winter squash, like butternut, delicata or carnival, can be steamed, baked or mashed.

Scrambled Eggs and Chicken

Lower fat animal proteins tend to be more appealing to sensitive stomachs while reintroducing solids. Scrambled eggs and poached or baked chicken are two simple choices to provide protein into the transitional diet.

In the event you can’t replace fluids faster than they are lost or your symptoms are more serious, it is important to seek professional medical care.

Stephanie Vuolo
@primarilypaleo
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Stephanie Vuolo | The Paleo Diet Team

Stephanie Vuolo is a Certified Nutritional Therapist, an American College of Sports Medicine Personal Trainer, and a Certified CrossFit Level 1 Coach. She has a B.A. in Communications from Villanova University. She is a former contributor to Discovery Communications/TLC Blog, Parentables.

Stephanie lives in Seattle, WA, where she is a passionate and enthusiastic advocate for how diet and lifestyle can contribute to overall wellness and longevity. She has been raising her young daughter on the Paleo Diet since birth. You can visit her website at www.primarilypaleo.com.

REFERENCES

[1] LeBaron, Charles W., et al. “Viral agents of gastroenteritis. Public health importance and outbreak management.” MMWR. Recommendations and reports: Morbidity and mortality weekly report. Recommendations and reports/Centers for Disease Control 39.RR-5 (1990): 1-24.

[2] Available at: http://www.healthychildren.org/English/health-issues/conditions/abdominal/Pages/Diarrhea.aspx. Accessed on January 12, 2015.

[3] King, Caleb K., et al. “Managing acute gastroenteritis among children.” MMWR Recomm Rep 52.1 (2003): 16.

[4] Munro, I. C., et al. “Toxic effects of brominated vegetable oils in rats.”Toxicology and applied pharmacology 22.3 (1972): 432-439.

[5] Campbell-Falck, Darilyn, et al. “The intravenous use of coconut water.” The American journal of emergency medicine 18.1 (2000): 108-111.

[6] Kuberski, T., et al. “Coconut water as a rehydration fluid.” The New Zealand medical journal 90.641 (1979): 98-100.

[7] Saat, Mohamed, et al. “Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water.” Journal of physiological anthropology and applied human science 21.2 (2002): 93-104.

[8] Palombo, Enzo A. “Phytochemicals from traditional medicinal plants used in the treatment of diarrhoea: modes of action and effects on intestinal function.”Phytotherapy Research 20.9 (2006): 717-724.

[9] Boxman, Ingeborg LA, et al. “An efficient and rapid method for recovery of norovirus from food associated with outbreaks of gastroenteritis.” Journal of Food Protection® 70.2 (2007): 504-508.

[10] Available at: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2030/2. Accessed on January 12, 2015.

[11] Available at: http://whqlibdoc.who.int/publications/2005/9241593180.pdf . Accessed on January 12, 2015.

[12] Available at: http://ndb.nal.usda.gov/ndb/foods/show/3224. Accessed on January 12, 2015.

The BEST Fat Loss Diet in The World | The Paleo Diet

It’s officially 2015, the New Year is upon us and with it many resolutions to lose weight and get into shape. With so many magazines and websites filled with latest fad diets, how do you know what diet really works best? The good news is the scientific research is actually quite clear with respect to the ‘best diet’ for not only promoting fat loss but also improving your overall health.

A low-carb diet (LC), or its cousin the very low-carb ketogenic diet (VLCK), are head and shoulders above the rest when it comes to promoting weight loss and upgrading your health. A low-carb diet is typically classified as a diet consisting of 100g of carbs or less per day, whereas a very low-carb ketogenic diet is generally 50g of carbs or less. (It’s called a ketogenic diet due to the ketone body by-products produced when the body switches over to primarily fat- burning for fuel.)

Practically, adopting a LC or VLCK diet entails decreasing your intake of starchy carbohydrates while increasing your consumption of tasty lean proteins, healthy fats, nutrient-dense veggies and whole fruits.

For some this might be a whole new approach to eating, for others something you’ve experimented with in the past. How do low-carb and very low-carb ketogenic diets work to promote weight loss? There are numerous physiological mechanisms at play. Let’s take a closer look.

A low-carb diet dramatically improves your blood sugar control and the function of your blood sugar hormone insulin.1 After you eat a meal, insulin’s job is to get the sugars from your bloodstream into your cells.  The more overweight or out of shape you are, the greater the amount of insulin your body produces to get the job done. This leads to higher insulin levels in the blood, which directly blocks your capacity to burn fat via the hormone sensitive lipase (HSL) enzyme. This person would be called insulin insensitive and if the condition persisted they would eventually become insulin resistant and develop type-II diabetes.

How does this relate to carbohydrates? Carbohydrates exert the greatest impact on your insulin output, therefore by reducing your carb intake (and increasing your consumption of healthy proteins and fats) you’ll improve your body’s insulin sensitivity or efficiency at shuttling the food you eat into your cells where it can be used for energy.

A recent meta-analysis in the British Journal of Nutrition of 1,400 people adopting a very low-carb diet showed significant reductions in bodyweight, as well as lower triglycerides and improved good HDL cholesterol.2 Another study in the New England Journal of Medicine of 322 obese patients revealed that the low-carb group on an unrestricted calorie diet lost more weight than subjects on a calorie-restricted low fat diet, or a Mediterranean diet.3 The beauty of a low-carb diet for weight loss is that you don’t have to bother counting calories and you’ll still see results.

It’s not just the hormone insulin contributing to all the positive outcomes. Low-carb diets increase your body’s satiety signals via the increase in protein consumption and improved efficiency of the satiety hormone leptin.4,5 Low-carb diets also trigger greater lipolysis – the breakdown of body-fat – as your body shifts to burning fat as a primary fuel source.6 There is also an increase in the metabolic cost of producing glucose (gluconeogenesis) when on a low-carb diet, which requires your body to burn more energy and translates into a slimmer waistline and better health for clients.7

A Paleo dietary approach fits perfectly with a low-carb or very low-carb ketogenic diet due to the inherently higher intake of lean proteins, healthy fats, and abundant vegetables.  The natural elimination of grains on a Paleo diet quickly and easily reduces your total carb intake (although it’s important to remember that not all Paleo diets need to be low-carb, particularly in athletes). The goods news is you’re replacing the nutrient poor starchy grains with nutrient-dense veggies and fruits. This promotes not only superior weight loss but better overall health.

The latest research shows a low-carb diet also comes with a myriad of other health benefits, such as; improved blood pressure, triglycerides, cardiovascular health, cognitive function, and reduced inflammation.8,9,10 These are profound and dramatic changes that stem from simply eating more in-tune with how your body has evolved. (Not even best drugs in the world could improve these parameters so significantly!)

So, why isn’t everyone who is overweight or out of shape on a low-carb Paleo diet? Unfortunately, even many old diet and nutrition myths still persist in doctor’s and dietician’s offices across the country.

One of the most common mistakes is avoiding saturated fats for fear they will worsen a patient’s cardiovascular health. Nothing could be further from the truth. In fact, studies continue to pour out of the scientific literature confirming that your dietary intake of saturated fat does NOT impact your blood levels. In fact, the study goes on to show that carbohydrates are the real culprits (if you are overweight or out of shape), increasing blood levels of saturated fats alongside a key marker associated with insulin resistance, metabolic syndrome, and type-2 diabetes.11 In short, cut the carbs to get your health and bodyweight back on track.

Now that you know why a low-carb diet is best way to lose weight and improve your health, the next step is implementing the diet into your day-to-day routine.

If you are new to the Paleo diet or have a lot of weight to lose, start out slow and scale up. Remember, whether you’re just starting out or have been following Paleo for sometime, our 85:15 Rule permits the inclusion of three ‘cheat’ meals per week, where you can loosen the rules, not feel too restricted, and ease into the Paleo lifestyle.

Here is a sample day of meals for beginners with recipes to get you started!

By following this approach many will lose weight gradually, feel satiated and content, and not compromise health or performance at work or in the gym.

Make 2015 a year to remember, transform your body and mind with a low-carb Paleo diet and unlock your weight loss and performance potential.

REFERENCES

[1]Ballard, K et al.Dietary carbohydrate restriction improves insulin sensitiv­ity, blood pressure, microvascular function, and cellular adhesion markers in individuals taking statins.Nutr Res.2013 Nov;33(11):905-12.

[2]Bueno, N et al.Very-low-carbohydrate ketogenic diet v.low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials.Br J Nutr.2013 Oct;110(7):1178-87.

[3]Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med 2008;359:229-41.

[4]Veldhorst M., Smeets A., Soenen S., Hochstenbach-Waelen A., Hursel R., Diepvens K., Lejeune M., Luscombe-Marsh N., Westerterp-Plantenga M. Protein-induced satiety: Effects and mechanisms of different proteins. Physiol. Behav. 2008;94:300–307.

[5]Sumithran P., Prendergast L.A., Delbridge E., Purcell K., Shulkes A., Kriketos A., Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur. J. Clin. Nutr. 2013;67:759–764

[6]Cahill G.F., Jr. Fuel metabolism in starvation. Annu. Rev. Nutr. 2006;26:1–22.

[7]Tagliabue A., Bertoli S., Trentani C., Borrelli P., Veggiotti P. Effects of the ketogenic diet on nutritional status, resting energy expenditure, and substrate oxidation in patients with medically refractory epilepsy: A 6-month prospective observational study. Clin. Nutr. 2012;31:246–249.

[8]Perez-Guisado, J.Munoz-Serrano A.A pilot study of the Spanish Ketogenic Mediterranean Diet: an effective therapy for the metabolic syndrome.J Med Food.2011 Jul-Aug;14(7-8):681-7.

[9]Crane P.et al.Glucose Levels and Risk of Dementia.NEJM.Sept 2013 Vol 369.

[10]Heilbronn LK et al. Energy restriction and weight loss on very low-fat diets reduce C-reacctive protein concentrations in obese, healthy women. Arterioscler Thromb Vasc Biol 2001;21:968-970.

[11]Volk B et al. Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome. Plus ONE 2014, Nov 21:1-16.

Paleo Beauty: DIY Hair, Skin, and Essential Oils | The Paleo Diet

Beauty comes from the inside out.

There’s no doubt about the fact that if we eat properly, stay hydrated and active, we’re far more likely to have clear skin, shiny hair and a natural glow compared to eating a highly processed diet, being sedentary and smoking.

And by following a Paleo regime, we regularly eat foods rich in Omega-3 fatty acids like wild fish and grass fed beef, high in vitamins and minerals such as those naturally occurring in local, seasonal produce while we steer clear of refined foods.

In particular, the Paleo lifestyle helps support healthy skin and hair by providing the following top eight essentials, often recommended by experts, which are key to creating that youthful appearance:

  • Vitamin A Carrots: loaded with beta-carotene, which produces vitamin A increasing cell turnover and protecting the integrity of our skin
  • Vitamin B3 (Niacin) Root vegetables and leafy greens, as well as cantaloupe, tuna, chicken, salmon, turkey and lamb top the chart as great sources of vitamin B
  • Vitamin C – One medium red bell pepper will give you more than 100% of your dietary reference intake of wrinkle-fighting vitamin C.
  • Vitamin E – Avocado provides plenty of this moisture-rich vitamin, helping to prevent dry skin, reduce free radicals and protect against damaging UV rays.
  • Vitamin K – Kale, spinach, mustard and collard greens provide all you need of this vitamin and preliminary studies are suggesting it may also help with improving insulin resistance!
  • Antioxidants – A mere 1/2 cup of raw blueberries provides a whopper of an anti-oxidant boom to your body!
  • Omega 3s – Wild Salmon provides ample amounts of alpha-linoleic acid, which decreases dryness, keeps skin soft, reduces inflammation and helps ease psoriasis.
  • Quercetin – Onions are rich in this antioxidant that protects against wrinkles.

If we first look at what we put into our bodies, we’re off to a great start.

But what do we put on our bodies?

It’s easy to get caught up in thinking the most costly eye cream is the best for treating under eye circles, or being fooled into believing that the latest imported moisturizing tonic will create locks worthy of being featured in an ad for long, healthy hair.

Admittedly, I too am a fan of a day of beauty and so I found it an intriguing venture to delve into the idea of DIY beauty, Paleoista Style.

A little research uncovered some great finds; and the list below is just the beginning!

Sugar

While we shy away from eating sugar, it turns out it has great skin benefits. The Wellness Mama shares a great recipe on her site:

Ingredients

  • ½ cup sugar (white sugar or brown sugar)
  • ¼ cup oil (olive or coconut are great)

Instructions

  1. Mix all ingredients and store in an airtight jar.
  2. Use 1 tablespoon as needed in the shower. Scrub skin with the mixture and rinse will leave your skin feeling like silk.

Coconut oil

Cook with it, eat it raw…and put it on your hair!  Its natural hydrating properties lend it perfectly to becoming a cost-effective hair treatment at home, that’ll leave your locks smelling like you’ve just come back from the islands. Simply melt it in a saucepan, apply to ends of hair (avoiding getting too close to the roots, as the scalp tends to be oilier), twist hair into a bun, ‘don a shower cap and head to bed. Not so sexy, but by the time you wash your hair in the morning, you’ll see it’s worth it.  Repeat weekly or as needed depending on how dry your hair is.

Fresh cucumber

Spas aren’t using this bright green fruit for nothing! Rich in flavonoids and antioxidants that help with swelling, redness and irritation, and they also have a cooling effect that helps constrict dilated blood vessels, thus reducing the appearance of the puffiness around the eyes. Slice cucumber slices, place in the freezer for 10 minutes, then place over your eyes for about 30 minutes.

Vitamin E

Empowered Sustenance’s blog shares a great formula for an at-home recipe using Vitamin E to incorporate as part of your nightly regime:

Ingredients

  • 2 oz. Jojoba Oil
  • 1 vitamin E oil capsule
  • Dark glass dropper bottle for storage

Instructions

  1. Fill the glass jar about 3/4 of the way with the jojoba oil. Prick the vitamin E capsule with a needle or the tip of a sharp knife. Squeeze the contents of the capsule into the jar. Place the lid on the jar and shake well to combine.
  2. When you are ready to remove your makeup, use about 1/2 teaspoon of your DIY Makeup Remover. Gently massage it onto your face, especially the eye area. It removes mascara like a charm, just be sure you use enough to fully saturate the eye area. Then, gently wipe off the oil with a cotton pad or damp washcloth. Voila, makeup all gone!
  3. Cleanse your face afterward

Essential Oils have been used for thousands of years in many cultures for a wide range of medicinal, health and beauty purposes.  Made from distilling or extracting the different parts of plants including the flowers, leaves, bark, roots, resin, and peels, there’s an oil for everything!  Just be sure to confirm that the brand you purchase is edible as some may contain unhealthy additives and preservatives. Some of my favorite oils include:

Lavender

For relaxation and improved beauty sleep, simply rub a few drops on your palms and inhale deeply while in a calm, peaceful environment

Peppermint

Not only is chewing gum not Paleo, it’s often relied upon to freshen breath, masking potential underlying health issues. It’s one thing to have garlic breath after eating garlic, in which case a few drops of peppermint essential oil can help; it’s another to have a chronic problem.  Yet one more reason to switch to the natural approach of Paleo eating!

Ginger

The perfect remedy for an upset stomach and also indicated for use as a natural anti-inflammatory aid.  A few drops in hot water with lemon make for a lovely homemade tea.

Everything we need to nourish our bodies, from the inside and outside can be found in nature, in its purist form with nothing added.

Why not try your hand at some DIY treatments?  They’re fun, cost-effective and probably better than what you’d find in a pre-packaged container…. not too different from how we approach our eating!

For Further Reading…

If you are interested in learning more about essential oils please check out the article below from our friends over at Oiling Point.

How To Make A Stimulating Essential Oil Blend For Hair Growth

Hemp | The Paleo Diet

There’s no argument that eating protein is an essential component of the Paleo diet. Traditional hunter-gatherers consumed high amounts (45–65% of energy) of animal food, resulting in a macronutrient consumption ratio in which protein accounted for 19–35% of their energy intake.[1] Although there are many grass-fed, pastured, and wild animal sources for protein intake in modern times, consumers are still attracted to plant based options to meet their protein requirements.

One popular plant protein is sourced from hemp. Specifically, hemp protein powders have been marketed as a highly digestible, superior quality plant source, but should it be incorporated into your Paleo Diet? Let’s take a closer look at hemp.

Hemp is a plant, that has been cultivated for thousands of years in China, used for both its seed and fibers as a food and in textiles.[2] It is a high protein seed containing 20 amino acids, including all nine of the essential amino acids. Hemp seeds are rich in oil: 44% (by weight) is edible oil, containing about 80% essential fatty acids (EFAs); e.g., linoleic acid, omega-6(LA, 55%), alpha-linolenic acid, omega-3 (ALA, 22%), in addition to gamma-linolenic acid, omega-6 (GLA, 1–4%) and stearidonic acid, omega-3 (SDA, 0–2%).

Proteins (including edestin) comprise the other major component (33%). Hemp seed’s amino acid profile is comparable to other sources of protein such as meat, milk, and eggs.[3] Overall, it has a ratio of omega 3 to 6 fats at around a three to one ratio. Since, hemp seeds are high in polyunsaturated fats, they can easily go rancid and should be stored properly.

As a whole food, the shelled seeds (called hearts), oil, and even the fresh leaves can be eaten. You may notice hemp seed oil, hemp butter, hemp milk and even hemp flour on the grocery store shelves. Unlike other seeds, hemp doesn’t contain phytic acid viewed as an anti-nutrient in human diets as it binds with important minerals.[4]

Although hemp is a member of the same plant family (Cannabis sativa) as marijuana, there are distinct differences between the two. The most important is that hemp has less than 1% of the psychoactive substance THC, while marijuana can contain 20% or more.[5] (http://thepaleodiet.com/habitual-marijuana-use-paleo-diet-long-strange-trip/)

Proteins from animal sources (i.e. eggs, milk, meat, fish and poultry) provide the highest quality rating of food sources due to the completeness of proteins from these sources.[6]  However, hemp seed protein is unique in that 65% of it is globulin edestin, the highest amount found in any plant.[7] Protein digestibility-corrected amino acid score (PDCAAS) evidence that hemp proteins have a PDCAAS equal to or greater than certain grains or nuts, 49-53% for whole hemp seed, 46-51% for hemp seed meal, and 63-66% for dehulled hemp seed.[8] It is clear that hemp seeds provide a concentrated amount of highly digestible protein. For example, one ounce of hemp seeds contains 10 grams of protein[9], compared to one ounce of steak with 6 grams of protein.[10]

However, are Hemp seeds Paleo?

Despite it’s apparent advantages, hemp in any whole food form, like any seed, should only be consumed moderately on the Paleo Diet. If you like the taste of shelled hemp seeds, you can sprinkle them over a green salad or add them to your homemade Paleo trail mix in addition to other nuts for a quick energy snack.

The best sources of protein still remain from wild, predominately grass-fed and wild animals. If you like to start your day with a vegetable-based smoothie, add a piece of previously cooked chicken or bison on the side to boost the protein content and steer clear of protein powders. Hemp protein powder is not recommended on the Paleo Diet.

Stephanie Vuolo
@primarilypaleo
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Stephanie Vuolo | The Paleo Diet Team

Stephanie Vuolo is a Certified Nutritional Therapist, an American College of Sports Medicine Personal Trainer, and a Certified CrossFit Level 1 Coach. She has a B.A. in Communications from Villanova University. She is a former contributor to Discovery Communications/TLC Blog, Parentables.

Stephanie lives in Seattle, WA, where she is a passionate and enthusiastic advocate for how diet and lifestyle can contribute to overall wellness and longevity. She has been raising her young daughter on the Paleo Diet since birth. You can visit her website at www.primarilypaleo.com.

REFERENCES

[1] Cordain, Loren, et al. “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets.” The American journal of clinical nutrition 71.3 (2000): 682-692.

[2] Bocsa, Ivan, and Michael Karus. The cultivation of hemp: botany, varieties, cultivation and harvesting. Hemptech, 1998.

[3] Callaway, J. C. “Hempseed as a nutritional resource: an overview.” Euphytica 140.1-2 (2004): 65-72.

[4] Lott, John NA, et al. “Phytic acid and phosphorus in crop seeds and fruits: a global estimate.” Seed Science Research 10.01 (2000): 11-33.

[5] Datwyler, Shannon L., and George D. Weiblen. “Genetic Variation in Hemp and Marijuana (Cannabis sativa L.) According to Amplified Fragment Length Polymorphisms*.” Journal of Forensic Sciences 51.2 (2006): 371-375.

[6] Campbell, Wayne W., et al. “Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men.” The American journal of clinical nutrition 70.6 (1999): 1032-1039.

[7] Osburn, Lynn. “Hemp seed: the most nutritionally complete food source in the world.” Part two: Hemp seed oils and the flow of live force. Hemp Line J 1.2 (1992): 12-13.

[8] House, James D., Jason Neufeld, and Gero Leson. “Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method.” Journal of agricultural and food chemistry 58.22 (2010): 11801-11807.

[9]  Available at: http://nutritiondata.self.com/facts/custom/629104/2. Accessed on January 8, 2015.

[10] Available at: http://nutritiondata.self.com/facts/beef-products/10525/2. Accessed on January 8, 2015.

This Is Your Brain on Paleo | The Paleo Diet
I’ve previously discussed the variety of positive neuronal changes that occur when consuming a healthier, Paleo Diet. This is especially true when you are moving away from a Western diet, filled with inflammatory seed oils, empty calories, and lots of sugar.1, 2 When consuming these foods, your brain literally reprograms itself, to come to crave and long after its next “fix.”3, 4 This is where changing your diet can not only help to change your body, but also your mind.5, 6

Take for example, the Nrf2 transcription factor. Nrf2 is a master regulator of intracellular redox homeostasis.7 Some research has shown that a ketogenic diet may activate the Nrf2 pathway via redox signaling, leading to chronic cellular adaptation, induction of protective proteins, and improvement of the mitochondrial redox state.8 Other research has shown that dietary flavonoids (mainly vegetables and fruits) are neuroprotective via proteins related to Nrf2.9 Nrf2, or nuclear factor erythroid 2-related factor 2, is critical for neuronal protection, through the induction of various cytoprotective genes.10

This Is Your Brain on Paleo | The Paleo Diet

McEwen, Bruce S. “Protective and Damaging Effects of Stress Mediators: Central Role of the Brain.” Dialogues in Clinical Neuroscience 8.4 (2006): 367–381. Print.

With this information in hand (or should I say, in your head) it starts to become clearer how making a simple change in your diet, can have many protective effects, especially when trying to avoid Alzheimer’s, or other debilitating neurological conditions.11 Many chronic diseases are underpinned by chronic inflammation, and yes, this extends to inflammation of the brain, as well.12, 13 As researchers have stated, the Keap1/Nrf2/ARE pathway plays a major role in health resilience and can be made more robust and responsive by certain dietary factors.14

With the damaging amount of free radicals produced by today’s high stress, low sleep and low nutrient lifestyles, it is time to take a serious look at just how much damage you are doing to your brain.15, 16 Do you think it is just a mere coincidence that the New England Journal of Medicine correlated higher average blood sugar (which occurs from consuming a high sugar diet) with an increased risk for dementia?17 I don’t. Our rates of crippling neurological disease have risen exponentially, as, simultaneously, has the rate of type 2 diabetes, which is obtained from, you guessed it, a high sugar diet.18

But it is not simply removing sugar that is the answer to all of our problems. It is also what foods and calories you are consuming, instead of the sugary breakfast cereals, pastries, and donuts. Vegetables have many beneficial compounds, which have been shown to help provide protection against neurological breakdown, and even enhance cell-to-cell signaling.19 This makes perfect sense given the many poor quality foods that can cause an increase in inflammatory chemical production.20 So, the basic hypothesis is simple: remove the foods causing the inflammation and higher rate of glycation (aging process), and replace them with foods that enhance neuronal signaling, and protect your brain from damage.21

This Is Your Brain on Paleo | The Paleo Diet
This Is Your Brain on Paleo | The Paleo Diet

“Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 05 Jan. 2015.

One element not yet discussed, is BDNF, or brain-derived neurotrophic factor.22 A 2002 neuroscience study sums up this factor, and more specifically, how a poor diet can negatively affect your brain. Researchers concluded that a high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning.23 Unfortunately, the term “high fat,” continues to prevail in the scientific community, when researchers really mean trans fat, poor quality fat, and/or high fat plus high sugar. Nonetheless, this study easily conveys the idea that a poor diet will immediately cause problems in your hippocampus, your ability to learn, and how the brain reorganizes neuronal pathways in the brain. In a word: Bad.

This Is Your Brain on Paleo | The Paleo Diet

“Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 05 Jan. 2015.

BDNF importance stems from not only helping to support the survival of existing neurons, but encouraging the growth of new neurons and synapses.24 Yes, this means that it, quite literally, can help you get smarter.25 So, if you’re consuming a poor diet, you will likely not be able to improve your intelligence at the same rate as you would, when consuming a healthier, Paleo Diet. BDNF is just one of the many factors that play into the neurological role of consuming healthy fats, high quality sources of protein and lots of vegetables, all key tenets of a Paleo Diet.

This Is Your Brain on Paleo | The Paleo Diet

“Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 05 Jan. 2015.

Let’s talk about leptin resistance and what impact this condition has on your brain.26 When consuming a poor diet, you are very likely to develop insulin resistance.27 Accompanying that, is usually leptin resistance.28 Leptin is your body’s way of telling your brain that you are full, and you do not need to eat any more food.29 Those born with a leptin deficiency, almost immediately become obese, because their brain simply cannot realize they have consumed enough calories.30

But leptin resistance, rather than leptin deficiency, means you are now resistant to the body’s way of telling your brain to stop eating.31 This leads to a whole host of problems, the least of which, is over consumption and the resulting weight gain.32 Researchers have found that chronically elevated leptin decreases hypothalamic leptin receptor expression and protein levels and impairs leptin signaling.33 This is only the first step in the vicious cycle of weight gain via leptin resistance.34 Since hypothalamic leptin receptor expression has been decreased, your brain actually changes from consuming a poor diet.35, 36, 37

Many people are unaware of all the pathways and details that come from simply changing the food that is on their plate. But the many crucial scientific changes that occur, silently, but steadily, are what really lead to obesity and disease.38, 39 Becoming aware of them, and changing what you put in your mouth, is perhaps the single most important thing you can do, to get healthier and to save yourself from a lifetime of chronic disease and unhappiness.40, 41 A Paleo Diet is brain-friendly, and will be one of the biggest changes you make, to become smarter, happier, leaner, and disease-free!

REFERENCES

[1] Gutiérrez-fisac JL, Angel royo-bordonada M, Rodríguez-artalejo F. [Health-risks associated with Western diet and sedentariness: the obesity epidemia]. Gac Sanit. 2006;20 Suppl 1:48-54.

[2] Poti JM, Duffey KJ, Popkin BM. The association of fast food consumption with poor dietary outcomes and obesity among children: is it the fast food or the remainder of the diet?. Am J Clin Nutr. 2014;99(1):162-71.

[3] Heatherton TF. Neuroscience of self and self-regulation. Annu Rev Psychol. 2011;62:363-90.

[4] Berthoud HR. The neurobiology of food intake in an obesogenic environment. Proc Nutr Soc. 2012;71(4):478-87.

[5] Pilot randomized trial demonstrating reversal of obesity-related abnormalities in reward system responsivity to food cues with a behavioral intervention. Nutrition & Diabetes. 2014;4(9):e129.

[6] Available at: http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2014-09-02-brain-can-be-retrained-to-prefer-healthy-foods/. Accessed December 30, 2014.

[7] Zhang YK, Wu KC, Liu J, Klaassen CD. Nrf2 deficiency improves glucose tolerance in mice fed a high-fat diet. Toxicol Appl Pharmacol. 2012;264(3):305-14.

[8] Milder JB, Liang LP, Patel M. Acute oxidative stress and systemic Nrf2 activation by the ketogenic diet. Neurobiol Dis. 2010;40(1):238-44.

[9] Leonardo CC, Doré S. Dietary flavonoids are neuroprotective through Nrf2-coordinated induction of endogenous cytoprotective proteins. Nutr Neurosci. 2011;14(5):226-36.

[10] Available at: http://www.ncbi.nlm.nih.gov/gene/4780. Accessed December 28, 2014.

[11] Ravona-springer R, Moshier E, Schmeidler J, et al. Changes in glycemic control are associated with changes in cognition in non-diabetic elderly. J Alzheimers Dis. 2012;30(2):299-309.

[12] Perry VH. The influence of systemic inflammation on inflammation in the brain: implications for chronic neurodegenerative disease. Brain Behav Immun. 2004;18(5):407-13.

[13] Calderón-garcidueñas L, Reed W, Maronpot RR, et al. Brain inflammation and Alzheimer’s-like pathology in individuals exposed to severe air pollution. Toxicol Pathol. 2004;32(6):650-8.

[14] Stefanson AL, Bakovic M. Dietary regulation of Keap1/Nrf2/ARE pathway: focus on plant-derived compounds and trace minerals. Nutrients. 2014;6(9):3777-801.

[15] Mcewen BS. Protective and damaging effects of stress mediators: central role of the brain. Dialogues Clin Neurosci. 2006;8(4):367-81.

[16] Cohen JI, Yates KF, Duong M, Convit A. Obesity, orbitofrontal structure and function are associated with food choice: a cross-sectional study. BMJ Open. 2011;1(2):e000175.

[17] Crane PK, Walker R, Hubbard RA, et al. Glucose levels and risk of dementia. N Engl J Med. 2013;369(6):540-8.

[18] Moreira PI. High-sugar diets, type 2 diabetes and Alzheimer’s disease. Curr Opin Clin Nutr Metab Care. 2013;16(4):440-5.

[19] Choi HS, Jeon HJ, Lee OH, Lee BY. Indole-3-carbinol, a vegetable phytochemical, inhibits adipogenesis by regulating cell cycle and AMPKα signaling. Biochimie. 2014;104:127-36.

[20] Mattson MP, Chan SL, Duan W. Modification of brain aging and neurodegenerative disorders by genes, diet, and behavior. Physiol Rev. 2002;82(3):637-72.

[21] Bredesen DE. Reversal of cognitive decline: a novel therapeutic program. Aging (Albany NY). 2014;6(9):707-17.

[22] Binder DK, Scharfman HE. Brain-derived neurotrophic factor. Growth Factors. 2004;22(3):123-31.

[23] Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-pinilla F. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):803-14.

[24] Song C, Fang S, Lv G, Mei X. Gastrodin promotes the secretion of brain-derived neurotrophic factor in the injured spinal cord. Neural Regen Res. 2013;8(15):1383-9.

[25] Rostami E, Krueger F, Zoubak S, et al. BDNF polymorphism predicts general intelligence after penetrating traumatic brain injury. PLoS ONE. 2011;6(11):e27389.

[26] Eikelis N, Wiesner G, Lambert G, Esler M. Brain leptin resistance in human obesity revisited. Regul Pept. 2007;139(1-3):45-51.

[27] Johnson-down L, Labonte ME, Martin ID, et al. Quality of diet is associated with insulin resistance in the Cree (Eeyouch) indigenous population of northern Québec. Nutr Metab Cardiovasc Dis. 2014;

[28] Lustig RH, Sen S, Soberman JE, Velasquez-mieyer PA. Obesity, leptin resistance, and the effects of insulin reduction. Int J Obes Relat Metab Disord. 2004;28(10):1344-8.

[29] Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007;8(1):21-34.

[30] Montague CT, Farooqi IS, Whitehead JP, et al. Congenital leptin deficiency is associated with severe early-onset obesity in humans. Nature. 1997;387(6636):903-8.

[31] Myers MG, Cowley MA, Münzberg H. Mechanisms of leptin action and leptin resistance. Annu Rev Physiol. 2008;70:537-56.

[32] Martin SS, Qasim A, Reilly MP. Leptin resistance: a possible interface of inflammation and metabolism in obesity-related cardiovascular disease. J Am Coll Cardiol. 2008;52(15):1201-10.

[33] Leptin and the regulation of body weight in mammals. Nature. 1998;395(6704):763.

[34] Vasselli JR. The role of dietary components in leptin resistance. Adv Nutr. 2012;3(5):736-8.

[35] Mitchell SE, Nogueiras R, Morris A, et al. Leptin receptor gene expression and number in the brain are regulated by leptin level and nutritional status. J Physiol (Lond). 2009;587(Pt 14):3573-85.

[36] Gamber KM, Huo L, Ha S, Hairston JE, Greeley S, Bjørbæk C. Over-expression of leptin receptors in hypothalamic POMC neurons increases susceptibility to diet-induced obesity. PLoS ONE. 2012;7(1):e30485.

[37] Korner J, Savontaus E, Chua SC, Leibel RL, Wardlaw SL. Leptin regulation of Agrp and Npy mRNA in the rat hypothalamus. J Neuroendocrinol. 2001;13(11):959-66.

[38] Chakraborty S, Zawieja S, Wang W, Zawieja DC, Muthuchamy M. Lymphatic system: a vital link between metabolic syndrome and inflammation. Ann N Y Acad Sci. 2010;1207 Suppl 1:E94-102.

[39] Kolčić I. Double burden of malnutrition: A silent driver of double burden of disease in low- and middle-income countries. J Glob Health. 2012;2(2):020303.

[40] Frassetto LA, Schloetter M, Mietus-synder M, Morris RC, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009;63(8):947-55.

[41] Fujimura KE, Slusher NA, Cabana MD, Lynch SV. Role of the gut microbiota in defining human health. Expert Rev Anti Infect Ther. 2010;8(4):435-54.

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