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Does Red Meat Cause Cancer ?

If you read the papers or watch the news, there is a good chance that you’ve seen tdescribe the imagehe latest nutrition report from the World Health Organization. The story has been reported worldwide by virtually every major news organization.

In case you’re not aware, the report, produced by the International Agency for Research on Cancer, implicates processed meat and red meat in colon cancer.

Here’s the gist of the press release from the IARC:

“Processed meat was classified as carcinogenic to humans … The consumption of red meat [is] probably carcinogenic to humans …”  

But don’t banish your juicy Filet Mignon just yet! The real truth of the matter is actually contained within the full report, published in The Lancet.

“Chance, bias, and confounding could not be ruled out with the same degree of confidence for the data on red meat consumption, since no clear association was seen in several of the high quality studies and residual confounding from other diet and lifestyle risk is difficult to exclude. The Working Group concluded that there is limited evidence in human beings for the carcinogenicity of the consumption of red meat”.  

In case you missed that …

There was no clear association regarding red meat consumption and cancer risk.

So, what are the real facts? Can you still enjoy your favorite Paleo meals without increasing your risk of cancer?

The Link between Eating Ice Cream… and Drowning

Did you know that decades of statistics prove that as ice cream consumption increases, so do deaths from drowning?

It’s true. There is a very clear correlation between these two statistics… but it goes without saying that ice cream does not cause people to drown.

The numbers of people eating ice cream go up sharply during the summer. As you can imagine, so too do the number of swimmers. It’s clear that correlation does not equal causation. Always keep this in mind when it comes to “scientific” reports.

In this case, the IARC considered data from over 800 different studies on cancer in humans as it relates to red and/or processed meat. Sadly, however, all of these studies were epidemiological.

These are not controlled clinical studies designed to prove causation. They are population studies, often based on questionnaires. While some population studies can provide useful information, most are unreliable.

Did You Have Fries With That?

Can you remember what you ate last Saturday? How about last year?

One reason why food questionnaires are unreliable is because they ask for historical food recall. This paves the way for poor memory and a misrepresentation of facts. There is a large difference between someone recalling that they ate a steak, when the truth was that it was a steak and fries…

… Washed down with a beer or soft drink
… Followed by a cigarette.

Another reason why these studies are unreliable is that they don’t distinguish between variables such as the source of the red meat or the preparation method. They also don't consider general diet, level of fitness (or fatness) or other carcinogens to which the subjects may be exposed.

The IARC does acknowledge this in their full report. It would be nice if the world’s media had done the same.

So now, let’s take a look at what you really need to know about red meat and cancer risk.

The 5 Unhealthy Ways to Consume Red Meat

Chargrilled Toxins
Heterocyclic aromatic amines (HCAs) are formed when muscle meats; beef, pork, poultry and fish, are exposed to high temperatures such as grilling. Acrylamide is formed when plant foods rich in carbohydrates (like sugary marinades or the French fries that commonly accompany beef) are cooked at high temperatures. Research demonstrates that both of these compounds are known carcinogens. 

What Goes Into the Animal, Goes Into You
Epidemiological studies make no distinction between pasture-raised and conventionally-raised meats; main factors being their feed and the administration of hormones and antibiotics. The beef from corn-fed cows can have as much 50 times more omega-6 fatty acids than that from grass-fed cows. Too much omega-6 has been conclusively proven to promote inflammation and oxidation – two key factors that can promote cancer. What’s more, antibiotic residues from conventional meats wreak havoc on the microbiome – altering the delicate balance of microbes, including those that produce butyrate – a powerful cancer-fighting agent.

Pan-Fried Chemicals
Pots, pans, storage containers and wraps can leach harmful substances into our foods.  Non-stick pans are just one of these offenders which leach toxic substances like trifluoroacetate (TFA) and perfluorooctanic acid (PFOA) into the food you eat, as well as into the air around you. These chemicals, collectively called perflourinated compounds, are xenoestrogens (estrogen mimics) and have been linked with cancer, endocrine issues, “polymer fume fever” and other health problems in humans.

Chewing the Wrong Fats

Lipid oxidation products (LOPs) are created by the degradation of oils. This happens through heat, aging and chemicals (like hydrogenation). As these oils break down, they generate free radicals that damage DNA and have been found to increase the risk of cancer. When we heat unstable oils (like the polyunsaturated fatty acid omega-6 oils) we produce these dangerous LOP's. This could make the fat you are using to cook with carcinogenic, without regard to the meat itself.

Dietary & Lifestyle Factors

We all know that smoking is a Category 1A Carcinogen. But do you know that some contraceptives are too? Acetaldehyde, (the by-product of alcohol metabolism) and inactivity are two more key factors that increase cancer risk. And how about being overweight or obese?  According to the National Cancer Institute, obesity is overtaking tobacco as the leading preventable cause of cancer.  It goes without saying that these kind of variables cannot be ruled out as potential causes of cancer in “population” studies.

Cancer Prevention through Ancestral Wisdom

  1. Choose Healthy Sources: When choosing meats, choose grass-fed and pasture-raised to achieve a healthy fat balance and avoid exposure to antibiotic residues, pesticides and hormones that can encourage cancer.
  2. Nourishing Preparation: If you're going to cook at higher temperatures, be sure to choose stable fats like tallow, lard, coconut oil or grass fed butter. Better still, focus your cooking around stewing, boiling, poaching and slow cooking when it comes to meats. Cook with non-toxic cookware like ceramic, enamel or cast iron to reduce toxic chemicals leaching into your food. And use natural herbs and spices to bring out the flavor and nutritional value of the meal.
  3. Don’t Forget Your Veggies: Enjoy a colorful, varied diet with lots of fresh organic produce (free from hormone-mimicking pesticides). Also be sure to include microbe-loving lacto-fermented vegetables such as like sauerkraut or kimchi.
  4. Live a Balanced Lifestyle: Maintain a smoke free, active lifestyle and a healthy weight. If you drink alcohol, do so in moderation and opt for organic red wine which is high in antioxidants, including the powerful cancer-fighter resveratrol.
  5. Reduce Toxins: Take into consideration all of the “inputs” that make their way into your body via your stomach, lungs and skin. Breathe fresh air, consider an indoor HEPA filter to reduce your exposure to indoor pollution, and choose household and personal care products made without harmful ingredients.
  6. Get Sunshine: Vitamin D is one of the most powerful cancer-fighting nutrients known. In fact, a study presented at the 53rd Annual Meeting of the American Society for Radiation Oncology (ASTRO) found that 75% of cancer patients had low vitamin D levels , and those with the lowest vitamin D levels were associated with more advanced cancers.  

Prevent (and fight) cancer with a healthy, active lifestyle and the diet that models our ancestors including an abundance of organic veggies and low-glycemic fruits, lacto-fermented foods, stable, traditional fats and meats from animals raised on pasture that are prepared safely. In addition, don’t smoke, achieve (or maintain) a healthy weight, optimize your vitamin D levels and avoid chemicals in household and personal care products to reduce your risk of cancer.


Love bread, but not the blood-sugar spiking carbs and grains? Check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free, prebiotic-rich Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads

(1)  International Agency for Research on Cancer. Media Press Release #240.

(2)  Bouvard, V. Loomis, D. Guyton, K. et al. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology. Published online Oct 26, 2015. DOI:

(3)  Muscat JE, Wynder EL. The consumption of well-done meat and the risk of colorectal cancer. American Journal of Public Health 1994; 84(5):856-858.

(4)  Friedman M, Levin CE.Review of methods for the reduction of dietary content and toxicity of acrylamide.J Agric Food Chem. 2008 Aug 13;56(15):6113-40. Epub 2008 Jul 

(5)  Wikipedia. List of IARC Group 1 carcinogens

(6)  Cancer Research UK. Physical Activity Facts And Evidence.

(7)  National Cancer Institute. Obesity and Cancer Risk.

(8)  Vitamin D deficiency common in cancer patients. American Society for Radiation Oncology. Oct. 3 2011

Bonefeld-Jorgensen, Manhai Long, E. Bossi, R. et al. Perfluorinated compounds are related to breast cancer risk in greenlandic inuit: A case control study. Environmental Health 2011, 10:88. doi:10.1186/1476-069X-10-88.

Zoe Harcombe. Diet, obesity, nutrition and big business: So much, so wrong. World Health Organisation, meat & cancer. 

Blouin JM1, Penot G, Collinet M, Nacfer M, Forest C, Laurent-Puig P, Coumoul X, Barouki R, Benelli C, Bortoli S.Butyrate elicits a metabolic switch in human colon cancer cells by targeting the pyruvate dehydrogenase complex.Int J Cancer. 2011 Jun 1;128(11):2591-601. doi: 10.1002/ijc.25599. Epub 2010 Oct 8.

Gonçalves P1, Araújo JR, Pinho MJ, Martel F.In vitro studies on the inhibition of colon cancer by butyrate and polyphenolic compounds. Nutr Cancer. 2011;63(2):282-94. doi: 10.1080/01635581.2011.523166.

Diabetes Super Treatment Hiding in Plain Sight

The Natural Diabetes Treatment Masquerading as a Common Everyday Spice

Within your kitchen you have access to a common spice powerful enough to prevent diabetes. In fact, a recent study showed this same spice can be up to 100,000 times  more potent than metformin, the leading treatment.  

If you don’t happen to have this common spice in your house, it's easy to find. And if you don’t know how to use it, you’ll want to keep reading for some tasty, yet simple ideas…

This super-spice has been called the “King of Spices.” It has appeared in over 5,600 peer-reviewed studies. A quick public search on the National Library of Medicine database shows it has over 600 health benefits.

It may sound unbelievable that one spice has such medicinal power, but it shouldn’t come as a surprise. I’m talking about that golden beauty – turmeric!

Also known as Indian saffron due to its vibrant color, turmeric is quickly becoming known as a natural way to prevent and treat diabetes.

A 2014 study conducted at The Center for Cancer Prevention Research at Rutgers confirms the strong influence of turmeric on cardiovascular complications in the diabetic population.

“A 6-month curcumin intervention in type-2 diabetic population lowered the atherogenic risks. In addition, the extract helped to improve relevant metabolic profiles in this high-risk population.”

But it’s not just those who already have diabetes who benefit from using turmeric. It’s for anyone concerned about blood sugar - including the 40 percent of Americans with pre-diabetes. In fact, early research is showing that turmeric can help prevent the disease… with an astounding 100% success rate.

This is tasty news for those searching for a natural diabetes treatment.

Turmeric: The Golden Healer

It is the polyphenol compound known as curcumin that gives turmeric its mighty power, not to mention its exquisite color. Within the rhizomes of the turmeric (Curcuma longa) plant is where we find the magic.

It’s well known that turmeric is a natural anti-inflammatory. But the benefits go much deeper than that. Curcumin influences more than 150 biological pathways within the body, and it does this in many different ways.

A recent review in Current Pharmacology Reports highlights its power:

“[Curcumin] is a well-known anti-inflammatory, anti-oxidative, and anti-lipidemic agent and has recently been shown to modulate several diseases via epigenetic regulation. Many recent studies have demonstrated the role of epigenetic inactivation of pivotal genes that regulate human pathologies, such as neurocognitive disorders, inflammation, obesity, and cancers.”

Turmeric: Natural Diabetes Prevention… and Treatment

If you have Type-2 diabetes then you are likely aware that it is the health complications that kill. These include heart and liver disease. The latest curcumin research offers exciting hope for these complications.

Cutting-edge research performed at the Srinakharinwirot University in Bangkok found that curcumin has the capacity to repair and regenerate damaged liver tissue in diabetic rats.  The liver tissues appeared to display both normal and healthy characteristics.

Numerous studies have been done on curcumin’s efficacy in liver function and this groundbreaking research promises great hope for those with diabetes-related liver disease.

There’s also great news for diabetics with heart disease.

The authors of a study published in a leading pharmacology journal, measured the effectiveness of curcumin on six heart-disease parameters:

•    Arterial stiffness
•    Markers of inflammation (increased adiponectin or decreased leptin)
•    Insulin resistance
•    Triglyceride levels
•    Uric acid levels
•    Abdominal obesity

Curcumin improved every single one of these measures.

Turmeric really does deserve the title, “The King of Spices.”

Pre-diabetic? The Answer is in Your Spice Rack!

Pre-diabetes often comes with no warning signs.

But the daily addition of turmeric may go a long way to preventing Type-2 Diabetes, regardless if you are pre-diabetic or not.

A study conducted by the American Diabetes Association tested turmeric on subjects with pre-diabetes. What they found during the nine-month research was remarkable. Turmeric had a 100% success rate in preventing type-2 diabetes, compared to a control group who received a placebo.

That’s just one more compelling reason to include turmeric as part of your daily diet.

Turmeric: Fighting Hundreds of Diseases in Hundreds of Culinary Ways!

Most of us love a good curry, but you don’t need to be a master chef to use turmeric. It is incredibly versatile and you can simply add it to most foods, just as you would salt and pepper!

Many people also enjoy raw turmeric root daily, juiced or blended. Start slowly with a one-inch piece and adjust to suit your taste.

Five Delicious Ways to Include Turmeric in Your Diet

1.    Enjoy a pastured organic chicken curry with fresh organic vegetables. Better still, if you have a mortar and pestle, you can make your own signature curry paste with a liberal helping of fresh or dried turmeric.
2.    Try a twist on a Turkish classic by creating a turmeric Tahini to serve with Grass-Fed Lamb Shish Kebabs.
3.    For a beautiful golden centerpiece to meals have a go at dressing a whole cauliflower with coconut oil, turmeric, salt and pepper and then roasting slowly in the oven.
4.    Add a teaspoon of turmeric to your morning scramble of farm-fresh eggs.
5.    Make a simple and delicious turmeric-infused sauce using Paleo mayonnaise, turmeric, fresh pressed garlic, sea salt, and smoked paprika. Serve alongside your favorite grass-fed beef dishes– from a rare teres major… to a slow cooked chuck roast.

Combine your daily dose of turmeric with a healthy balanced ancestral diet and regular exercise for an easy and tasty way to prevent and treat diabetes… naturally.

Love bread, but not the blood-sugar spiking carbs and grains? Check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free, prebiotic-rich Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads

  Kim T, Davis J, Zhang AJ, He X, Mathews ST. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells. Biochemistry and Biophysical Research Community. 2009 Oct 16;388(2):377-82. doi: 10.1016/j.bbrc.2009.08.018. Epub 2009 Aug 8.

  Boyanapalli SS, Tony Kong AN. "Curcumin, the King of Spices": Epigenetic Regulatory Mechanisms in the Prevention of Cancer, Neurological, and Inflammatory Diseases. Current Pharmacology Reports. 2015 Apr;1(2):129-139. Epub 2015 Jan 30.

  Chuengsamarn S, Rattanamongkolgul S, Phonrat B, Tungtrongchitr R, Jirawatnotai S. Reduction of atherogenic risk in patients with type 2 diabetes by curcuminoid extract: a randomized controlled trial. The Journal of Nutritional Biochemistry. 2014 Feb;25(2):144-50. doi: 10.1016/j.jnutbio.2013.09.013. Epub 2013 Nov 6.

  Khimmaktong W, Petpiboolthai H, Panyarachun B, Anupunpisit V. Study of curcumin on microvasculature characteristic in diabetic rat's liver as revealed by vascular corrosion cast/scanning electron microscope (SEM) technique. Journal of the Medical Association of Thailand. 2012 May ;95 Suppl 5:S133-41. PMID: 22934459

  Chuengsamarn S, Rattanamongkolgul S, Luechapudiporn R, Phisalaphong C, Jirawatnotai S. Curcumin extract for prevention of type 2 diabetes. Diabetes Care. 2012 Nov ;35(11):2121-7. Epub 2012 Jul 6. PMID: 22773702

Cruickshank K, Riste L, Anderson SG, Wright JS, Dunn G, Gosling RG. Aortic pulse-wave velocity and its relationship to mortality in diabetes and glucose intolerance: an integrated index of vascular function? Circulation 106 (16): 2085–90. doi:10.1161/01.CIR.0000033824.02722.F7. PMID 12379578.

Four Everyday Foods Stimey "Silent Killer"


There is a deadly disease that affects 70 million Americans today – or one out of every three adults. That means there is a good chance that you, your spouse, and your loved ones could have this disease – and you might not even know it.

It’s called the “silent killer” because often there are no symptoms or warning signs, but the effects are deadly.

In fact, this disease is a pre-cursor to the top five causes of death in America. Eighty percent of first-time stroke patients have it, as do 70 percent of those who experience their first heart attack.

Most who are diagnosed with this disease take medication. In fact, the drugs for this condition are among the most popular in America (alongside sleeping pills and painkillers). But the side effects can be debilitating. And of course, like all drugs, they do not treat the underlying condition.

If you haven’t already guessed, I’m talking about hypertension or high blood pressure.

But there is good news…

Did you know there are many foods that have been proven to lower your blood pressure? These foods can work just as effectively as drugs – in some cases, even better. And they come with zero side effects.

Let’s take a look at four everyday foods that help to lower your blood pressure… plus some delicious ways to include them in your diet.


Eat "Alligator Pears" To Boost Potassium

The mineral, potassium, is essential for healthy blood pressure. Potassium works side-by-side with sodium to maintain an electrical gradient. The correct ratio of these nutrients exerts a strong influence on healthy blood pressure. Unfortunately, our modern processed diets have reversed this healthy ratio.

According to the authors of a 2005 paper, published in the American Journal of Clinical Nutrition:

“The addition of manufactured salt to the food supply and the displacement of traditional potassium-rich foods by foods introduced during the Neolithic and Industrial periods caused a 400% decline in the potassium intake while simultaneously initiating a 400% increase in sodium ingestion”

Unfortunately, most of us simply don’t get enough potassium.  At the same time, we consume way too much sodium.

We tend to think of bananas when it comes to potassium, but did you know that avocados actually contain more of this critical mineral?

One cup of avocado provides over 700 mg of potassium, compared to just over 450 mg in the same amount of banana. And of course, there is almost no sugar in an avocado, making this a much wiser choice.

Here are three simple ways to enjoy your hypertension-lowering avocado:

  1. Try a simple guacamole served with grass-fed ground beef and organic salsa for a tasty Mexican meal
  2. Blend half an avocado into a whey-protein smoothie for a creamy texture
  3. Use as a spread on your favorite grain-free Paleo bread

Balance Blood Pressure… with Beets!

It has long been known that foods rich in nitrates have a blood-pressure-lowering effect. This is due to the ability of these foods to improve vasodilation in the blood vessels.

And research tells us that beets are one of the most preferred sources!

Researchers at Newcastle University in the UK conducted a systematic review of 16 clinical trials between 2006 and 2012. What they found were significant reductions in systolic blood pressure from inorganic nitrate and beetroot juice supplementation.

Have you tried fresh-juiced beets?

If you have a juicer, have a go at juicing beets to drink regularly. If you're a regular juicer, try adding beets to your existing blend. And if you want to go ‘next level’, try Beet Kvass, which provides probiotics as well as hypertension-fighting nitrates.


Halt Hypertension with the “Stinking Rose”

Garlic, known as the “stinking rose”, has been used in culinary and medicinal applications for thousands of years. It contains numerous health-promoting compounds. One of the most active is a phytochemical called allicin.

Not only does it add a punch of flavor to meals, studies also show that it has a positive effect on your blood pressure.

Researchers from King Khalid University found significant decreases in both systolic and diastolic blood pressure when using garlic supplementation compared to placebo.

A 2015 meta-analysis, published in the Journal of Clinical Hypertension also suggests that garlic outperforms placebos, after examining randomized controlled trials over a 67-year period.

Because allicin is destroyed by heat, the greatest health and blood pressure benefits of garlic come from eating it fresh and uncooked. It is best to crush or press the cloves, then allow the garlic to stand for 5 to 10 minutes to allow the bioactive compounds form. Then stir into homemade salad dressings or herb-based sauces like chermoula, pesto and chimichurri and serve with your favorite roasted chicken, beef and fish dishes.


Black Tea: Sip Your Way to Better Cardiovascular Health

The next time you put your feet up, you may want to consider doing it with a cup of blood-pressure lowering black tea.

Black tea is high in flavonoids, which are well documented as one of the greatest health-giving phytonutrient groups on the planet.

Researchers from Australia and The Netherlands looked at the effects of black tea on blood pressure. During the six month study participants followed a low flavonoid diet, while consuming three cups per day of black tea. They found that “black tea consumption resulted in significantly lower systolic BP (SBP) and diastolic BP (DBP).”

For the best effects on your health, make sure you have your black tea “au natural”, or with a few drops of stevia.


It’s All About Lifestyle … And Saving Your Life.

I’m sure you realize that you can’t just add these foods to an unhealthy lifestyle and expect incredible results. To get the most out of these four blood pressure lowering foods, ensure you’re also doing the following:

Maintain a good ancestral diet full of fresh vegetables, grass-fed meats and lacto-fermented foods. 

Include 30-40 minutes of moderate to vigorous activity three to four times a week. 

Cut down on high risk behaviors such as smoking, processed foods and heavy alcohol consumption. 

Choose mineral-rich sea salt instead of “table salt” which has had the valuable minerals removed.

Ed Note:
Love bread, but not the health-harming carbs and grains? Check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free, prebiotic-rich Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads

1.    Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. British Medical Journal. 2013 Apr 3;346:f1378. doi: 10.1136/bmj.f1378.
2.    Cordain L, et al. Origins and evolution of the Western diet: health implications for the 21st century. American Journal of Clinical Nutrition. 2005 Feb;81(2):341-54.
3.    Hord N, Tang Y, Bryan N. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. American Society for Nutrition. July 2009 vol. 90 no. 1 1-10
4.    Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.The Journal of Nutrition. 2013 Jun;143(6):818-26. doi: 10.3945/jn.112.170233. Epub 2013 Apr 17.
5.    Coles L, Clifton P. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutrition Journal. 2012 Dec 11;11:106. doi: 10.1186/1475-2891-11-106.
6.    Ashraf R, Khan RA, Ashraf I, Qureshi AA. Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension.Pakistan Journal of Pharmaceutical Sciences. 2013 Sep;26(5):859-63.
7.    Hodgson JM, et al. Black tea lowers the rate of blood pressure variation: a randomized controlled trial. American Journal of Clinical Nutrition. 2013 May;97(5):943-50. doi: 10.3945/ajcn.112.051375. Epub 2013 Apr 3.
8.    Hodgson JM, Puddey IB, Woodman RJ, et al. Effects of black tea on blood pressure: A randomized controlled trial.
9.    Centers For Disease Control And Prevention. High Blood Pressure Facts (last reviewed 2015). Accessed October 21, 2015.
10.    Hai-Peng W, Jing Y, Li-Qiang Q, Xiang-Jun Y. Effect of Garlic on Blood Pressure: A Meta-Analysis. The Journal of Clinical Hypertension. 2015 March; 17(3): 223-231.

How An Unhealthy Microbiome (Gut) Promotes Diabetes


The World Health Organization predicts that diabetes will be among the top 10 causes of death globally by 2030. What’s more, according to the CDC, if this trend continues, one in three Americans will have diabetes by 2050.

And while blood sugar imbalances due to a high-sugar diet are certainly to blame, research now shows a deeper cause in this epidemic – one that goes far beyond blood sugar…

Our microbiome.

The Delicate Balance of Our Inner Ecosystem

It was Hippocrates, the Father of Medicine, who told us over 2000 years ago that “All disease begins in the gut”.

Today it has been proven that the health of our gut has a big impact on our overall health – from immunity to brain function. And the health of our gut largely depends on the balance of the trillions of microbes within us (and on our bodies).

“For a long time, scientists assumed that these bacteria, despite their numbers, neither did us much harm nor much good. But in the past decade or so, researchers have changed their tune.” – Scientific American

Your gut alone contains three pounds of bacteria that carry out a number of vital processes. They produce nutrients like vitamin B12 and vitamin K. They assist in the digestion of food and elimination of waste. And they help to regulate hormones and aid in detoxification – to name just a few.

But not all gut bugs are good bugs.

As we shift the pH inside our digestive system with processed foods, chemicals, drugs and alcohol (to name a few), we can tip the balance in favor of the “bad guys.  This imbalance is called dysbiosis and it is a key factor in promoting chronic inflammation, autoimmune disorders, food allergies, nutritional deficiencies, mood disorders, certain forms of cancer… and even diabetes.

The Bacterial Link to Diabetes

In fact, a recent study published in the journal Nature, discovered that those with Type 2 diabetes had high levels of hostile bacteria.

Similarly, children with Type 1 diabetes were found to have noticeable differences in bacterial levels compared with healthy children.

Specifically, the researchers found imbalances in optimal levels of butyrate-producing bacteria - the same bacteria connected with a reduced risk of colorectal cancer.

Dr. Jun Wang, PhD, a biology professor at the University of Copenhagen says:

“Butyrate-producing bacteria seem to have a protective role against several types of diseases, including diabetes.”

Butyrates are short-chain fatty acids. They are produced by gut microbes when we consume fiber-rich foods. These compounds can exert a powerful anti-inflammatory effect both inside and outside of the intestine and are well documented for their beneficial effects on insulin resistance.

Creating Optimal Balance in Our Microbiome

Unfortunately, modern diets high in sugar, refined grains, additives and preservatives, along with chlorinated water, pesticides and antibiotics support the growth of hostile bacteria… while decreasing the numbers of our healthy butyrate-producing flora.

Along with consuming the foods that promote an overgrowth of unhealthy strains, we also don’t consume enough of the right foods to populate the gut with beneficial bacterial strains.

When it comes to the microbes in your gut, balance is the key. So how can we optimally balance our microbiome to lower our risk of diabetes and other preventable disease?

The same way our ancestors did…

Bringing Back the Balance with Ancestral Diets

Here are six simple steps to a health gut and balanced microbiome:

1.    Be a Dirt Lover: Our ancestors obtained a lot of their probiotic bacteria from the soil. These bacteria, called soil based organisms (SBOs), have a profound beneficial effect on digestive balance. Consume fresh, organic veggies raised in healthy soil and don’t make them “squeaky clean” before consuming. You can also purchase supplements containing soil based organisms.

2.    Get Your Prebiotics: Many vegetables – especially onions, jicama, garlic and leeks - contain powerful prebiotic fiber that provides important nourishment for those butyrate-producing gut bacteria.

3.    Pass on the Pesticides and Antibiotics: Choose organic, pesticide-free foods to prevent wiping out the good bacteria you are working so hard to nourish. Similarly, grass-fed meats, organic pastured poultry, organ meats and wild caught fish are free of antibiotics, which allow good bacteria to remain intact.  Avoid antibiotic, unless absolutely necessary.

4.    Focus on “Reflorestation”:  Feed your healthy gut bacteria with good probiotic food sources including lacto-fermented vegetables (like sauerkraut and kimchi), kefir, kombucha and other foods preserved using traditional methods.

5.    Beware of Modern Products: To maintain the integrity of the gut, minimize or eliminate the use of antibacterial products. Consume only filtered or spring water which doesn’t contain chlorine, perchlorate and fluoride. And remove gut-damaging processed foods such as those containing aspartame, sucralose and preservatives, which have been shown to destroy gut bacteria.

6.    Avoid Sugar and Refined Carbohydrates: Reduce and eliminate sugar along with processed grains. These foods and ingredients can actually feed the growth of hostile microorganisms.

By choosing to eat the way our ancestors did, we can improve the balance of our microbiome, improve our health and reduce the risk of chronic diseases, including diabetes.

Love bread, but not the gut-harming carbs and grains? Check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free, prebiotic-rich Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads…

1.    Junjie Qin,Yingrui Li,    Zhiming Cai. A metagenome-wide association study of gut microbiota in type 2 diabetes. Nature  490, 55–60 (04 October 2012) doi:10.1038/nature11450
2.    Gut bacteria could cause diabetes. University of Copenhagen. September 26 2012.
3.    Roberto Berni Canani, Margherita Di Costanzo, Ludovica Leone, et al.Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World J Gastroenterol. 2011 Mar 28; 17(12): 1519–1528.
4.    Rob Knight. How our microbes make us who we are . Posted  Feb 2015. TED Talks.
5.    Number of Americans with Diabetes Projected to Double or Triple by 2050. Centers for Disease Control. October 22, 2010


More than 29 million Americans are currently diagnosed with Diabetes Definitiondiabetes, with an additional eight million un-diagnosed. To make matters worse, it’s estimated that 86 million Americans have the symptoms of “pre-diabetes” and that close to half (40%) of the American population will develop diabetes during their lifetime!

But it’s not just people with diabetes or pre-diabetes who should be concerned about blood sugar. Keeping your blood sugar within a healthy range is one of the most important things you can do to prevent heart disease, Alzheimer’s, macular degeneration, weight gain, hormonal issues, certain cancers and more.

As you can imagine, the diabetes industry is a big business. It is estimated that over $176 billion is spent each year on diabetes medications and care alone. Billions more are spent on medical devices and so-called “diabetic-safe” industrial foods, many of which actually promote or worsen blood sugar control due to their high levels of sugar, artificial sweeteners (like sucralose and aspartame) and harmful fats (including trans fats and processed seed oils).
With all of these harmful drugs, fake pharma-foods, expensive gadgets (and the mass media and marketing surrounding them), many people with blood sugar issues feel pressure from their physicians, family and friends to “get with the program”. Unfortunately, this typically means taking a prescription medication (or three).

But recent research shows that a simple, healthy, drinkable addition to your meals may not only stabilize blood sugar enough to prevent post-meal blood sugar surges… this tasty treat may even be powerful enough to reduce the need for diabetes medications altogether.

So, what is this tasty treat?

The Blood-Sugar Balancing Shake

Well, not just any shake – a shake made with whey protein.

Researchers at Wolfson Medical Center of the Hebrew University of Jerusalem evaluated 15 diabetic patients with type 2 diabetes. The participants were divided into two groups. The first group received 50 grams of whey protein in 250 ml of water and a high-glycemic breakfast (three slices of white bread with sugar jelly). The second only ate the blood-sugar spiking white bread stack with jelly.

Blood samples were taken before the meal, when the whey protein was taken, and at specific intervals after the meal. The researchers found that blood sugar levels were reduced after the meal by an impressive 28 percent in the participants who consumed the whey shake. What’s more, the whey shake group also enjoyed a 105 percent increase in insulin release and 141 percent higher levels of glucagon-like peptide 1 (GLP-1) – a gut hormone that stimulates insulin secretion. All in all, the whey shake group enjoyed a 96 percent improvement in early insulin response compared to the control group.

The lead researcher on the study, Prof. Daniela Jakubowicz, said:

“What’s remarkable is that consuming whey protein before meals reduces the blood sugar spikes seen after meals. It also improves the body’s insulin response, putting it in the same range or even higher than that produced by novel anti-diabetic drugs.

Eat Wisely, Move Often, Add Whey Protein

When it comes to controlling your blood sugar - or even reversing diabetes - focus on lifestyle and diet first.

Move your body. Get plenty of fresh air and sunshine. And base your meals around the low-carb, grain-free, healthy-fat foods that are known to naturally regulate blood sugar and metabolism, including grass-fed beef, bison and lamb, pastured poultry and wild fish, with as many of the above-ground veggies you can eat.

And for even more blood-sugar balancing power and nutrition, add a delicious shake made with non-denatured, grass-fed whey protein before a meal.

We would like to hear from you.  Have you overcome a blood sugar challenge or a diagnosis of diabetes? If so, how did you do it?



Love bread, but not the blood-sugar spiking carbs and grains? Check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free and Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads…


1.    American Diabetes Association. Statistics About Diabetes. Taken from National Diabetes Statistics Report, 2014
2.    Gregg, E., Zhuo, X., Cheng, Y. Trends in lifetime risk and years of life lost due to diabetes in the USA, 1985–2011: a modelling study. The Lancet Diabetes & Endocrinology, 2014
3.    Wild, S. Roglic, G., Green, A, et al. Global Prevalence of Diabetes. Estimates for the year 2000 and projections for 2030. Diabetes Care, Volume 7, No. 5, May 2004.
4.    USA Today. Diabetes care costs nation $245 billion annually.
5.    Daniela Jakubowicz, Oren Froy, Bo Ahrén, Mona Boaz, Zohar Landau, Yosefa Bar-Dayan, Tali Ganz, Maayan Barnea, Julio Wainstein. Incretin, insulinotropic and glucose-lowering effects of whey protein pre-load in type 2 diabetes: a randomised clinical trial. Diabetologia, 2014; 57 (9)
6.    Pepino MY, Tiemann CD, Patterson BW, Wice BM, Klein S. Sucralose affects glycemic and hormonal responses to an oral glucose load. Diabetes Care. 2013 Sep;36(9):2530-5.
7.    Suez J, Korem T, Zeevi D, Zilberman-Schapira, G. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014 Oct 9;514(7521):181-6.


describe the imageThree Meal Planning Tips for the Busy Family

As an aware and health-conscious person, you’re already doing a lot to protect your health by enjoying more nutrient-dense foods and avoiding the added sugar, fake fats and harmful chemicals found in most processed foods. You and your family might even follow specific dietary regimen that works best for you.

Unfortunately, despite our best intentions, it can still be a big challenge to consistently follow a weekly meal plan – and that goes for even the most organized home cook. With jobs, kids, travel and life’s other demands, it is all too easy to deviate from a weekly meal plan, or fail to make one in the first place.

The result?  We succumb to the temptation of unhealthy convenience foods. Or we rely on the same boring go-to meals, week after week. But it doesn’t have to be this way.

With a little forethought, you can prevent dietary pitfalls, while cooking exciting new recipes and getting more diversity in your diet.

Here are three easy-to-follow tips to help you create a flexible, healthy meal plan – without adding a lot of time to your already busy schedule.

Meal Plan Tip #1: Cook Once, Eat Three Unique Meals

We often we think of leftovers as a carbon copy of the meal we ate the day before. But it doesn’t have to be. You can completely transform your previous meal into something entirely new. The key is to choose large cuts of meat and use simple spices that will lend themselves to a variety of cuisines.

Here are a few quick ideas:

•    Pork Sirloin/Shoulder Roast: Roast pork sirloin or shoulder with a simple marinade of salt, pepper, garlic, lemon juice and avocado oil. The first meal can be traditional Pork Roast, served with a side of sweet potatoes and greens. The next several nights can include Pork Carnitas (break cooked pork into chunks and sauté in duck fat)… a Green Coconut Curry with Pork… or a Southern-Style Pork Barbecue with fresh cabbage slaw and Paleo “Cornbread”.

•    Whole Chicken: Using the same simple marinade from above, cook a whole chicken in a pressure cooker or slow cooker. From there, the possibilities are endless. Cobb Salad with pulled or chopped Chicken, Quick Chicken Soup with Zucchini Noodles, Chicken and Mushroom Sauté, Chicken Lettuce Wraps with Asian Dipping Sauce.  

•    Grass-Fed Beef Roast: Choose your favorite grass-fed roast – Eye of Round, Chuck Roast or Bottom Round – and prepare simply. Transform your leftovers into Thai Beef Salad, Chinese Beef & Broccoli or Paleo Tacos.

Meal Plan Tip #2: Have Go-To Meals at the Ready

Life can be unpredictable. Some days you arrive home later than usual, with hungry mouths to feed and nothing at the ready. Worse yet, the family chef may come down with the flu leaving the non-cooking parent at a loss for what to make.

In these cases, having meals fully prepared for your family in advance can save time and stress.

Make some of your favorite freezer-friendly meals in larger quantities for cases like these. And to prevent “freezer forgetfulness” (what IS in there anyway?), keep a running tally of your pre-prepared meals with their dates posted on the fridge or in a kitchen drawer.
Soups, stews and slow-cooked or pressure-cooked meats with their broths make great ready-meals. Also be sure to try US Wellness Meats pre-prepared foods like BBQ Shortribs, Shredded Beef, Pot Roast and Gravy, Sugar-Free Beef Franks and Italian Beef Sausage.

Having these healthy and delicious quick fixes on hand will help the cook in the family rest easy – no matter what life throws in the way!

Meal Plan Tip #3: Prep Ahead and Cook in Bulk

Enjoying a hot Paleo breakfast doesn’t have to mean pulling out the cast-iron skillet every morning. Prepare your staples in advance for the week ahead for a fuss-free pre-work (or school) breakfast.

Cook a batch of Sugar-Free Pork Bacon and Sausage and boil eggs to your desired temperature.   Then simply warm the meat in the toaster oven and serve with pre-cooked eggs for a hot meal in minutes.

When it comes to meal plans, there are many benefits. Not only will you save money and time, but you’ll enjoy more variety in your meals and a greater diversity of nutrients to boot.

I would love to hear from you in the comments below. Have you found a meal planning strategy that works for you? Or do you prefer to “wing” it? If the perfect “done-for-you” meal planning program existed, what features would you most like to see? What benefits would be the most helpful?


EDITOR'S NOTE – Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…


5 Delicious Probiotic Foods You Can Make at Home (in 20 Minutes!)

In our bacteria-averse culture of hand sanitizers, chlorinated water,describe the image irradiated and pasteurized foods, research continues to prove that bacteria play an important role in improving our health, our mood… and even our risk of disease.

In fact, studies show that many seemingly unrelated conditions – including Alzheimer’s, autism, migraines, food allergies, depression, insomnia and autoimmune illnesses – can all be improved by supporting the health of the bacterial colonies that reside in your gut (called gut flora or the microbiome).

Microbial Diversity: A Balanced Microbiome for Lifelong Health

You may have heard that the best way to improve your gut flora is to boost the “good” bacteria, like the well-known Lactobacillus and Bifidus.  

This is certainly important. But what may be even more important is to foster the diversity and balance of the specific strains of bacteria within your digestive system.

In his new book, Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life, Dr. David Perlmutter, MD says:

“It is now firmly established that the gut community of lean people resembles a rainforest filled with many species and that of obese people is much less diverse.”

And while probiotic pills can be beneficial, probiotic foods are much more effective at cultivating a diverse and well balanced internal ecosystem, thanks to a broader range and higher concentrations of bacteria.

So, let’s delve into a few of the delicious probiotic foods you should be consuming to support diversity and balance in your microbiome. The great news is that you can enjoy these health-promoting foods for mere pennies per serving.

5 Do-it-Yourself Probiotic Foods

Sauerkraut: Made with nothing more than cabbage, salt, water and time, sauerkraut is a great place for the first-time home fermenter to begin. The website, Mark’s Daily Apple, has a great step-by-step overview here. The preparation takes just about five minutes. And within a week, you’ll have a delicious, probiotic-rich German condiment to enjoy with all of your favorite Paleo foods (including grass-fed beef franks, of course).
Kombucha: If you love the fizzy goodness of kombucha, but not the hefty price at the store, you will be pleased to know just how easy it is to make at home. You’ll need a large glass vessel, some organic tea (I like oolong), organic sugar, organic white vinegar or pre-made kombucha and a SCOBY (symbiotic culture of bacteria and yeast). You can buy a live SCOBY or dehydrated SCOBY at various online purveyors. Here is a simple method for making great kombucha. Like all fermented foods, the longer the ferment, the higher levels of beneficial bacteria. Also, in the case of kombucha, a longer fermentation process produces a finished product that is lower in sugar, as the sugar will be consumed by the bacteria over time.

One note of caution: Do not use a glass container with a metal spigot. The acidity of the brew can react with the metal and taint the kombucha with a metallic taste. Metal is also generally detrimental to the SCOBY. Stainless steel may be an exception, and some brewers have success using stainless steel vessels, but it is not recommended.

Ginger Beer: This fermented beverage hails from Ireland. Making this effervescent probiotic drink requires a Ginger Beer Plant (GBT) and about two weeks of fermenting. Here is a guide to making probiotic ginger beer.

Yogurt: Using just two ingredients – organic milk and starter culture – you can make fresh, additive-free yogurt in about 10 minutes active time and 10 hours culture time in a slow cooker or a yogurt machine. Cultures for Health is a great resource for making yogurt (and more!).

Corned Beef: Surprise, meats can be probiotics too! Large cuts of meat (like a grass-fed beef roast) will take about two weeks to ferment. Brisket will be “corned” in just under a week. Check out Alton Brown’s Corned Beef recipe, or save yourself the time and buy a delicious grass-fed corned beef from US Wellness Meats.

Supporting Your Flora

Along with consuming a diverse array of delicious, healthy probiotic foods, there are several other simple things you can do to cultivate the diverse, disease-preventive microbiome of our ancestors:

Avoid chlorinated water, antibiotics, hand sanitizers and other common disinfectants (ie- bleach)

Don’t be a “clean freak” – excessive washing, especially with anti-bacterial soap is unnecessary and can deplete your microbiome

Feed your flora – eat prebiotic foods such as garlic, onions and jicama. These foods contain inulin – a prebiotic fiber that acts as food for your flora.

Exercise – along with the array of established benefits, studies show that exercise also improves microbial diversity

Avoid sugar and high-carbohydrate foods. These promote a higher ratio of bacteria, called Firmicutes, which are associated with obesity. It can also encourage gut-harming Candida and increase the risk of a leaky gut

Indulge wisely. Coffee, red wine and dark chocolate have been shown to have beneficial effects on gut bacteria

Do you make your own cultured foods? If so, what are your favorite fermented foods and methods? We would love to hear from you below.


EDITOR'S NOTE – Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…


1.    Perlmutter, David. Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life. Little, Brown and Company; 1 edition (April 28, 2015)

2.    Clarke SF, Murphy EF, O'Sullivan O, et al. Exercise and associated dietary extremes impact on gut microbial diversity.Gut. 2014 Dec;63(12):1913-20.

The Health-Harming Trifecta in “Paleo-Friendly” Foods

If you follow an ancestral diet, you’ve probably given up the consumption of grains. And that’s a good thing. Not only are grain-based foods unnecessary from a nutritional perspective, they also promote inflammation, contain anti-nutrients and contribute to a leaky gut.

But what about the pseudograins, including quinoa buckwheat and amaranth? While these foods bear a resemblance to grains in their taste and texture, they are actually the seeds of broadleaf plants and are biologically unrelated to grains. They are often touted as a safe alternative.

Unfortunately, however, despite their despite their genetic differences and “healthy” reputation, pseudograins can have many of the same health-harming effects as their grain-based counterparts.

In fact, three of the compounds known to cause digestive and immune problems found in grains are also found in pseudograins.

The Health-Harming Trifecta in “Paleo-Friendly” Pseudograins

These compounds, including lectins, saponins, and protease inhibitors are designed to protect the plant from being consumed. They do this by causing digestive irritation to the animal (or person) eating them. But the damage these little compounds can create does not end with a benign “belly ache”.

Take a look at the research on how these compounds – just like true grains – can also damage the gut, promote inflammation and contribute to immune dysfunction:

Lectins are a type of protein that acts as a component of the plant’s natural defense mechanism. Lectins can strongly interact with the proteins in gut cell membranes, increasing intestinal permeability. Once this occurs, lectins are able to pass through the “leaky gut” into the bloodstream. This contributes to systemic inflammation and increases the risk of autoimmune illness. While many foods contain lectins, those that are heat-stable (like the ones found in grains, pseudograins and legumes) appear to have the most harmful effects.

Saponins have a molecular structure similar to detergents. These compounds can interact and combine with cholesterol molecules in the cell membranes. This process also creates micro-tears in the gut, allowing a variety of harmful substances to leak into the bloodstream. Saponins can also damage the membrane of red blood cells, causing these cells to break down. What’s more, they act as adjuvants – triggers that can cause a cascading inflammatory and immune response. Small doses of saponins are found in fruits and vegetables and may actually be beneficial, helping to enhance nutrient absorption. However, the large doses found in pseudograins have been shown to compromise the integrity of the human gut.
Protease inhibitors are compounds found in pseudograins (as well as grains and legumes) which inhibit the digestion of proteins. But the protease inhibitors don’t just prevent proteins in the seed from being degraded – they also prevent your body from breaking down other proteins consumed at that time. In response, the pancreas secretes more digestive enzymes to facilitate protein digestion. However, because the protein-dissolving enzyme, protease, is being inhibited, the result is an excess of trypsin. While trypsin is essential, an excess in the small intestine can weaken the connections between gut cells. This too can create a leaky gut and set the stage for inflammation and autoimmune illness.

Protect Your Gut, Protect Your Health

Maintaining – or regaining – a healthy gut is essential to prevent a multitude of chronic illnesses, including autoimmune diseases, food allergies, cognitive decline, mood disorders and more.

Eliminating grains, pseudograins and legumes, while enjoying a diet rich in organic vegetables, healthy fats, grass-fed meats, and nutrient-dense bone broth provides a template for the healthy gut diet on which our ancestors thrived.

Have you eliminated pseudograins from your diet? What was your experience? Share your comments below.


EDITOR'S NOTE – Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…


1.    Tommy Jönsson,Stefan Olsson, Bo Ahrén, Thorkild C Bøg-Hansen, Anita Dole, and Staffan Lindeberg. Agrarian diet and diseases of affluence – Do evolutionary novel dietary lectins cause leptin resistance?BMC Endocr Disord. 2005; 5:10.
2.    Gee JM, et al. Effects of saponins and glycoalkaloids on the permeability and viability of mammalian intestinal cells and on the integrity of tissue preparations in vitro. Toxicol In Vitro. 1996 Apr;10(2):117-28.
3.    The Paleo Mom. How Do Grains, Legumes and Dairy Cause a Leaky Gut? Part 2: Saponins and Protease Inhibitors
4.    Van Damme JME. Handbook of plant lectins : properties and biomedical applications. Chichester, John Wiley; 1998. p. xiv, 452p : ill ; 26cm. [Ref list]
5.    Freed DLJ. Lectins in food: Their importance in health and disease. Journal of Nutritional Medicine. 1991;2:45–65. [Ref list]
6.    Freed DL. Do dietary lectins cause disease? Bmj. 1999;318:1023–1024.
7.    Johnson IT, Gee JM, Price K, Curl C, Fenwick GR. Influence of saponins on gut permeability and active nutrient transport in vitro. J Nutr. 1986 Nov;116(11):2270-7.

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Paleo Takeout + US Wellness Meats Giveaway!

 Hello real foodies! 

***Don't miss an exclusive recipe and giveaway at the end of this post.***

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We've known home chef, blogger, and cookbook author Russ Crandall (aka- The Domestic Man) for many years. Like us, Russ believes in an ancestral, whole foods way of eating. We are so thrilled to share the release of his second cookbook, Paleo Takeout. Available today, June 23rd!

Before we get to the giveaway, Russ has generously agreed to let us share a NEW recipe that can only be found in Paleo Takeout. It's one of our favorites, and we're sure you'll love it too!



1IM8vQwcDJG8maMqWrMsah56juF8Mv0nILWJzesdueE resized 600SAUCE:

  • 1 cup chicken broth
  • 1/4 cup apple cider vinegar
  • 3 tbsp honey
  • 2 tbsp tomato paste 
  • 1 tbsp tamari
  • 1/2 tsp sea salt
  • 1/4 tsp garlic powder
  • 1/4 tsp ground ginger
  • 1/4 tsp white pepper


  • 2 tbsp expeller-pressed coconut oil
  • 1/4 cup tapioca or arrowroot starch
  • 1 tsp sea salt
  • 1 tsp white pepper
  • 2 lbs boneless, skinless chicken breasts, cut into bite-sized chunks
  • 2 large eggs, beaten


  • 1 tbsp arrowroot starch
  • 1 tbsp cold water
  • 1/2 tsp sesame seeds, to garnish
  • 2 green onions, sliced, to garnish

- In a saucepan, combine the sauce ingredients. Bring to a simmer over medium-low heat, then reduce the heat to low to gently simmer as you prepare the rest of the meal; stir occasionally.

- Preheat your oven to 250°F. In a wok or skillet, warm the coconut oil over medium heat. Combine the tapioca starch, salt, and pepper, then toss the chicken pieces with the starch mixture. With your fingers, dip a starchy chicken piece in the beaten eggs, shake off the excess egg, and then add to the oil. Repeat until you have filled your skillet, being careful not to overcrowd the chicken pieces. Fry the chicken until cooked through, flipping every 2 minutes, about 6 to 8 minutes per batch. As you finish each batch, place the cooked pieces on a plate lined with paper towels; put them in the oven to stay warm. You should be able to cook the chicken pieces in 3 or 4 batches, depending on the size of your skillet.

- Once the chicken is cooked through, finish the sauce. Taste the sauce and add more salt or pepper if needed. If the sauce is too dark and strong tasting, add a little chicken broth to thin it out. At this point, the sauce should be about as thick as tomato soup and should have a sharp but not overwhelming flavor.

- In a small bowl, stir together the arrowroot starch and cold water to create a slurry. Raise the sauce temperature to medium; once bubbling, add half of the slurry and stir until thickened, adding more slurry if needed. Remove from the heat.

Toss the chicken pieces with the sauce, then garnish with sesame seeds and green onions. Serve over Basic Steamed Rice (page 286) or Cauliflower Rice (page 288).

* Consider adding chunks of onion, bell pepper, or even pineapple to enhance the flavor of this dish. These ingredients should be added with the starch slurry in step 4.

* This dish is equally delicious made with sliced pork loin or shrimp.



We're pairing Paleo Takeout with a $150 US Wellness Meats gift certificate to give to one of our loyal followers. 

Enter via the widget below: 

a Rafflecopter giveaway

Thanks for participating!


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If you’ve been eating a Paleo diet for some time, you may find that your usual meal rotations of meat and vegetables can become… well, a little boring.

But there’s a fast and easy way to dress up all of your favorite meals without much extra effort: Sauces.

As you probably know, most store-bought sauces and dressings should be avoided. These usually contain corn syrup or other hidden sugars, as well as unhealthy fats and oils (ie. Corn, soybean, vegetable oils, etc.). Of course, many folks shy away from making sauces at home. They think sauce-making is complicated, time-consuming and best left to classically-trained chefs.

But the truth is there are many simple sauces you can whip up in less than five minutes that will add extraordinary flavor, healthy fats and nutrients to all of your favorite standbys.

Today I’m going to share five Paleo-friendly, low-glycemic, no-cook sauces that will transform your everyday meals into restaurant-quality creations:

Paleo Sauce #1 – Pesto and Pistou

Originating from Genoa, this classic sauce is traditionally made with fresh basil, garlic, pine nuts and either Parmigiano-Reggiano (Parmesan cheese) or hard sheep’s cheese. These ingredients are usually blended with olive oil. The French version (pistou) is made with olive oil, basil, and garlic only.

You can create your own favorite version of pesto (or pistou) using different nuts (Brazil nuts are delicious in pesto and provide a superior source of selenium) and hard cheeses (if tolerated). Fresh pesto is the perfect complement to grilled wild salmon or halibut, shrimp and pastured chicken.

Paleo Sauce #2 – Chermoula

This spice-infused North African herb sauce is a staple of Moroccan cuisine. It is traditionally made with cilantro, garlic, coriander, smoked paprika, chili paste, lemon and olive oil. Chermoula has powerful detoxifying properties thanks to cilantro, which binds to heavy metals and carries them out of the body.  Use chermoula as a marinade or spoon liberally over wild fish, grass-fed steaks, grilled lamb and roasted chicken. (Need a recipe? Check out David Lebovitz’s Chermoula.)

Paleo Sauce #3 – Remoulade

Remoulade is a classic French mayonnaise-based condiment that is used worldwide in a variety of cuisines. Similar to tartar sauce, remoulade is often flavored with curry, mustard, horseradish, paprika, capers, diced pickles or shallots, depending on the origin. Create your own version using simple homemade Paleo mayonnaise (made with avocado oil) or Mark Sisson’s newest creation Primal Kitchen Mayo, and whisk in your favorite flavor combinations. For wild salmon and other seafood, I like minced shallot, capers, horseradish and lemon. For grass-fed meats and pastured lamb, try robust-flavored smoked paprika and cayenne.

Paleo Sauce #4 – Harissa

Another North African sauce, harissa is spicy, garlic-infused chile paste that can be used to enliven just about any meat or vegetable. Be sure to opt for organic chile peppers, as this is a crop that is heavily sprayed with pesticides. (Here’s a great harissa recipe from Saveur)

Paleo Sauce #5 - Romesco

Last but not least is the nut and red pepper-based Spanish sauce, romesco, made with roasted red peppers, raw nuts (almonds or hazelnut are traditional), roasted garlic and olive oil. Historically used to accompany fish, romesco is also delicious on pastured chicken and lamb. To make a quick superfood version at home, puree organic roasted red peppers (try Mediterranean Organic, sold in glass jars already roasted) and Brazil nuts with high quality olive or avocado oil and roasted garlic.

Pack more flavor, antioxidants and interest into your Paleo meals with these simple, healthy sauces. They’re quick to whip up, require only a few basic kitchen tools, and will keep for several days in the refrigerator.

Do you have a favorite Paleo sauce recipe? We’d love for you to share it here!

ED NOTE: Kelley Herring is the author of Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health harming effects. Click here to learn more about Better Breads…

1.    Pesto Genovese: an Ageless Benchmark of Great Italian Cuisine.
2.    “Chermoula”. David Web. May 4, 2015.
3.    Prosper Montagné (1961). Charlotte Snyder Turgeon & Nina Froud, ed. Larousse gastronomique: the encyclopedia of food, wine & cookery. Crown Publishers. p. 861. ISBN 0-517-50333-6..
4.    Aga M, Iwaki K, Ueda Y, Ushio S, Masaki N, Fukuda S, Kimoto T, Ikeda M, Kurimoto M. Preventive effect of Coriandrum sativum (Chinese parsley) on localized lead deposition in ICR mice. J Ethnopharmacol. 2001 Oct;77(2-3):203-8.
5.    Omura Y, Beckman SL. Role of mercury (Hg) in resistant infections & effective treatment of Chlamydia trachomatis and Herpes family viral infections (and potential treatment for cancer) by removing localized Hg deposits with Chinese parsley and delivering effective antibiotics using various drug uptake enhancement methods. Acupunct Electrother Res. 1995 Aug-Dec;20(3-4):195-229.
6.    Karunasagar D, Krishna MV, Rao SV, Arunachalam J. Removal and preconcentration of inorganic and methyl mercury from aqueous media using a sorbent prepared from the plant Coriandrum sativum. J Hazard Mater. 2005 Feb 14;118(1-3):133-9.

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