Success Story: “30 days of caveman”

After reading multiple sources on the science and justification for this diet, I decided to try it for 30 days.  I had my physician order some blood work for later comparison, cleaned out my cabinets, and got to it.

The results forever changed how I would think of food.  What I had originally thought was a diet of moderation and general health was in fact quite the opposite.

According to my pre-diet blood profile, I was quickly approaching necessary medical intervention.  My total cholesterol and LDL levels were far too high.  HDL levels were quite low as well.

After 30 days of eating only approved foods, every blood value I had tested had improved.  The test ran values on 15 various markers and every single test came back healthier.

Fitness & Function

Drive 1,000 miles per month for $30

The average EV user drives 1,050 miles per month and spends around $30 dollars in charging costs, saves around $75 per month in fuel costs and sheds 360 pounds of CO2 emissions compared to "regular" drivers. Want to know the top three electric vehicle-ready cities in North America? Portland, Dallas, and Nashville.

AutoblogGreen

Geothermal energy in Iceland

As noted the post Terra: The Formation of Iceland & its First Parliament, Iceland was created by an uplifting of the ocean floor at the Mid-Atlantic Ridge (the fissure separating the North American and Eurasian tectonic plates) and by the mantel “hot spot” lying underneath the island. Deep down, Iceland contains a roiling cauldron that reaches the surface in thermal pools, mud pits, and volcanoes.

Iceland’s geothermal energy has been tapped since the country's origins and its use continues to grow. While hydropower remains an important source of renewable energy, according to the Iceland Energy Authority:

In 2009, roughly 84% of primary energy use in Iceland came from indigenous renewable resources. There of 66% was from geothermal.

The remaining 16% of Iceland’s energy comes from imported oil.

Almost 50% of the harvested geothermal energy is used for space heating of homes and buildings. Natural hot water is piped from wells taped into the Earth such as the one above we visited near Reykjavik. The pipe carrying hot water is surrounded by insulation contained within the visible larger pipe. Small sliders underneath the pipe's joints allow it to move slightly during weather extremes and changes in ground movement.

Icelander’s heat their swimming pools with geothermal energy with 90% of approximately 170 recreational swimming centers heated this way. Other uses include warm water for fish farming (primarily salmon, arctic char, and trout) and heat for greenhouses.

According to the IEA, geothermal energy is also used in snow melting and deicing of parking lots and sidewalks:

In downtown Reykjavik, a snow-melting system has been installed under the sidewalks and streets over an area of 50,000 m2. About two thirds of the energy is from return water from space heating systems.

The use of geothermal energy in Iceland continues to grow while the use of other resources is decreasing: “The share of oil for heating continues to decrease and is at present at about 1%.”

The quote from Living Earth - Outline of the Geology of Iceland included in my previous post on Iceland is worth repeating:

Only in certain locations are there hot spots underneath the oceans where magma production is sufficient to allow islands to form, among the most significant being Iceland, the Galapagos islands and the Hawaiian islands.

Iceland is using its natural endowments to thrive. 

Ocean dead zones & fertilizer (Mostly for those non-organic foods)

Image: NASA Earth Observatory

The size and number of marine dead zones—areas where the deep water is so low in dissolved oxygen that sea creatures can’t survive—have grown explosively in the past half-century. Red circles on this map show the location and size of many of our planet’s dead zones. Black dots show where dead zones have been observed, but their size is unknown.

It’s no coincidence that dead zones occur downriver of places where human population density is high (darkest brown). Some of the fertilizer we apply to crops is washed into streams and rivers. Fertilizer-laden runoff triggers explosive planktonic algae growth in coastal areas. 

NASA Earth Observatory

Revision: "Mostly" added to title 9/7/2012

Simple Paleo: Chinois Chicken Salad

By Suzanne

Dinning out is often challenging to persons adhering to Paleolithic nutrition.  I was delighted to order a Chinois Chicken Salad (pictured above) at a local burger joint, Lil H Burger in Denver, Colorado.  If you have an opportunity to visit this restaurant simply request the wontons be held from your salad and order the dressing on the side.  The salad was so tasty I omitted the dressing completely. 

Following is my attempt to recreate this gem at home beginning with the grilled boneless chicken breast. 

The chicken breast is the centerpiece of this simple salad and careful selection and preparation of the meat is essential to serving a delicious meal.  Cook's Illustrated reports that the typical American consumes approximately 84 pounds of chicken per year and the majority of sales in stores are for boneless chicken breasts.  In taste-tests Cook's Illustrated (2012) recommends the Bell & Evan's air chilled boneless, skinless chicken breasts for overall quality, taste, and texture.  I purchased the local Whole Foods organic skinless chicken breasts with an animal welfare rating of 2.  When purchasing prepackaged chicken breasts check the ingredient list and be aware that "injected" or "enhanced" chicken breasts may dilute the taste of the chicken with sodium, broth, and water. 

The breasts for this salad are lightly salted and peppered prior to cooking.  I use a Panini pan to grill chicken breasts; however, the chicken breasts may also be gently sautéed in olive oil in a conventional pan or prepared on the grill with internal temperature of the breasts reaching 160 degrees.  I encourage you to use your favored method of preparation.  After cooking allow the breasts to rest 10 minutes after cooking and prior to serving on the salad.  

Salad-serves 4 

1 5 ounce container organic baby romaine greens, rinsed

1 cup organic green cabbage- shredded coarsely

2 organic granny smith apples thinly sliced (16 slices per apple)

1/4 cup dried cranberries

1 tsp. sesame seeds (optional)

4 grilled chicken breasts sliced with a diagonal cut (this technique is called “fanning”)

Mustard vinaigrette

1/4 cup extra virgin olive oil

1 tsp. Dijon mustard

1 tbsp. balsamic vinegar

1 turn of celtic sea salt from salt mill (large pinch)

1 tsp. organic french thyme (dried)

Combine ingredients for vinaigrette in mini food processor and mix for 15 seconds.  Allow to rest at room temperature for 30 minutes prior to serving.  I served this dressing on the side to allow for individual choice and preference regarding the amount of dressing per salad.  The remaining dressing may be refrigerated for up to one week.

In a large mixing bowl combine romaine and shredded cabbage mixing gently, refrigerate prior to serving.  Slice apples approximately 10 minutes prior to assembling the salad to prevent browning of fruit.  Set cranberries and sesame seeds to the side en mise. 

Prepare four plates.  Distribute salad greens evenly on plates into four servings.  Sprinkle cranberries and sesame seeds (optional) evenly over salad.  Apply apple slices in circular pattern.  Complete the salad with individual sliced chicken breasts placed on the greens.  Serve and Enjoy with mustard vinaigrette served on the side.

Substitutions

I received positive comments from my family about this salad- most especially the chicken breast reaffirming my philosophy that product quality is crucial to successful cooking.  One possible substitution is kiwi and walnuts for the apples and sesame seeds.  The basic recipe is a simple palette for your special touch. Enjoy!

PaleoMD success story

I have a new patient that has always struggled with hypertriglyceridemia. When I first saw him, his fasting triglyceries were 315 (recommended is < 150) on 40 mg of Lipitor! We stopped the Lipitor and did an NMR (advanced lipoprotein analysis) and his tryglyceries were 710 and his LDL were all the more dangerous small, dense variety. This patient was not overweight and was fairly active, playing tennis 3-4 days a week. We discussed "Wheat Belly" and the Paleo lifestyle and the expected changes in his lipid profile: decreased Trig, increased HDL, and a change to large, fluffy LDL. Saw the patient back for health coach every two weeks, and after three months repeated his NMR lipid profile. Amazingly, his triglyceries were now 130!

PaleoMD

Simple Paleo: Roasted Chicken

By Suzanne

I was drawn to the October 2012 issue of Cook's Illustrated containing the article "The Whole Chicken Story" by Lisa McManus. This enlightening expose´ on chicken quality, manufacturing techniques, and statistics gives one food for thought. Over 8 billion chickens are produced for US consumption annually; however, producers use various techniques to bring their product to market that may include the use of antibiotics, poor quality feed to bulk the chicks, and less than humane processing techniques. McManus recommends a chicken labeled USDA organic and if possible processed using air chilling. If your chicken label has an ingredient list including more than "chicken" you may not be completely satisfied with the end product and consuming higher levels of sodium if the chicken is brined or injected.

Following is a simple recipe that I prepare weekly for my family. I serve this whole roasted chicken as a main course for dinner or stored in the refrigerator and chilled for protein snacks. Enjoy!

Roasted Chicken

1 3-4 pounds USDA organic chicken (I have not found an air chilled chicken)

1 TBSP favorite dry rub ( I use Mt. Evan's Butcher's Rub from my local spice store- Savory Spice in Denver, Colorado)

Rinse the chicken and pat dry. Place breast side up in roasting pan and rub skin with dry rub. Fill the bottom of the roasting with water. Cook in 350 degree oven covered for 1-1 1/4 hours or until meat thermometer registers 190 degrees measured at the chicken's breast. Remove from oven, cover with lid or foil, and allow to rest for 15 minutes.

I use a Cuisinart Programmable Multi-Cooker for my roasted chickens and the birds come out tender and moist with the meat falling from the bones.

Terra: The formation of Iceland & its first parliament

In August, we traveled to Iceland via a one-way flight from Denver. This, and a few future posts, will cover various aspects of this wonderful trip.

Iceland formed as an elevation of the ocean floor 20-24 million years ago and rises to 7,000 feet above sea level. The island was lifted by two forces: the separation of North American and Eurasian tectonic plates at the Mid-Atlantic Ridge, and a “hot spot” in the Earth’s mantel lying underneath Iceland.

According to Living Earth - Outline of the Geology of Iceland, the Mid-Atlantic Ridge “runs the length of the sea floor from the Arctic Ocean southwards past Africa.” Formed from the North American Plate and Eurasian plates, Iceland is slowly spreading, or “rifting”, along the Ridge.

The drifting or rifting rate is approximately 2 cm per year on average, but in reality the spreading is localized and a long time usually elapses between periods of drifting in a particular plate.

During rifting, magna normally rises to shallow depths within the crust to form intrusions, or less frequently reaches the surface in a single eruption or several eruptions during the rifting episode.

The mantel “hot spot” was crucial in Iceland's formation:

Only in certain locations are there hot spots underneath the oceans where magma production is sufficient to allow islands to form, among the most significant being Iceland, the Galapagos islands and the Hawaiian islands. 

Þingvellir

As important as the rifting zone is to world geology, it is also important in Iceland’s history. Following the age of Settlement, the Commonwealth began in 930 AD with the establishment of an assembly, the Alþingi, said to be the world’s longest continuously active parliament. Each summer, the country’s chieftains met at Þingvellir, located in the rift valley, to adjudicate and create new laws.

According to Karlsson’s A Brief History of Iceland, each chieftain (historically numbering from 36-48) “could require every ninth farmer subject to their authority to attend the session with them.” With about 4,500 farmers on the Iceland during the Commonwealth, at least 500 men would be present, often accompanied by their immediate families.

The chieftains would selected two advisers and together would sit in a circle of benches. At the center, “the Lawspeaker" would "presided over the proceedings.” Appointed for a 3-year term, the Lawspeaker “was to memorize and recite the laws of the land.”

At Þingvellir, Iceland’s influence on Tolkien's during the writing of The Hobbit and The Lord of the Rings was coming into view. A sense of Middle Earth pervades this dramatic supramarine island.

References

Living Earth - Outline of the Geology of Iceland

Ari Trausti Guomundsson, Halldor Kjartansson, George Douglas

Publisher: Reykjavík : Mál og menning, 2007. 

A Brief History of Iceland

Gunnar Karlsson (Author), Anna Yates (Translator)

THE WEIGHT OF THE NATION

By Suzanne

My first entry covers America’s number one public health problem - the obesity epidemic. It is an honor to contribute to PaleoTerran and I welcome your comments.

I was fortunate to be invited and attend a local community screening of  THE WEIGHT OF THE NATION.  This four-part presentation showcases the multi-factorial causes of the obesity epidemic in the United States and features prevention efforts that can be implemented by individuals, families, and communities at large as they combat this major public health threat.   

The film includes a discussion of human DNA and how it remains little changed from that of our hunter-gatherer ancestors.  As a species, humans are adapted for low calorie intake, increase energy expenditure, and the challenge of finding food.  Agriculture changed human social structure and created greater food security. The early 20th century witnessed an increase in food research and government subsidies resulting in increasing crop yields and surpluses.  A food economy developed with goal of maintaining a surplus.  The same technological advances that brought food surpluses created an environment favoring the development of the obesity epidemic.

The resulting impact on health and cost to our society is tremendous.  The CDC reports that 68.8% of the current population in the U.S. is either obese or overweight; obesity is essentially becoming the new norm. This new norm causes a proliferation of chronic diseases, such as diabetes, that decrease American’s life expectancies. Over $150 Billion is spent annually on the health consequences associated with obesity in the U.S.  Furthermore, the financial consequences of the obesity epidemic impact businesses by increasing health care costs, decreasing employee productivity, and increasing absenteeism.  Ultimately, in one-way or another, everyone in society is affected.

The Institute of Medicine (IOM) reviewed past success that improved national health including tobacco cessation, air quality, and water pollution and decided that action is necessary to address obesity.

You may ask: “What can I do to protect myself, my family, and my community?"  With 68.8% of our population affected, we all may know a family member, a friend, or a loved one who is either obese or over-weight.

Help spread the facts about the obesity epidemic, its impact, and how everyone can participate as change agents to promote the health of society.

Although not specifically promoting Paleo, the presentation does validate the benefits of Paleolithic nutrition. As we continue to become educated consumers, we can share the message with our families and communities. The presentation and multiple resources are freely available on the HBO web site found here.

Throughout September, I will critique each of the four sections and showcase the steps we can all take to benefit our families, friends, and communities. Paleolithic nutrition can play a role in reducing the weight of the nation.

THE WEIGHT OF THE NATION is a presentation by HBO and the Institute of Medicine (IOM), in association with the Centers for Disease Control and Prevention (CDC), the National Institutes of Health (NIH), and in partnership with the Michael & Susan Dell Foundation and Kaiser Permanente.

CitiesAlive conference, October 17-20, Chicago, Illinois

Join Green Roofs for Healthy Cities (GRHC) and the City of Chicago as we celebrate a decade of living architecture at the 10th Anniversary of CitiesAlive from October 17 to October 20, 2012. A living example of legacy urban planning, Chicago was the site of the first CitiesAlive conference in 2003 and has been North America’s green roof leader for the past decade.

CitiesAlive