Chapter 11 - Shop, Cook, And Dine Primally

Question 1

Tips for eating Primally on a budget

Answer 1

1. Get to know the different stores and markets in your area
2. Consider growing your own fruits, vegetables, and herbs
3. Invest in a chest freezer
4. Choose less expensive protein sources
   - eggs, chicken legs and thighs, and less premium cuts of beef, organ meats (among the most nutrient dense foods on the planet)
5. Frozen vegetables and berries
6. Make strategic compromises
7. Go easy on the nuts, expensive jerky, and other high-cost, unnecessary items
   - in terms of priorities, healthy fats, meats, eggs and produce are better

Question 2

When buying animal products, labels such as:

Answer 2

• antibiotic-free
• raised without hormones
• free-range
  have no guidelines behind their use and can be little more than marketing blather

*even the “grass-fed” label can be misleading unless it comes with the qualified “100% grass fed.”
—> meat, eggs and dairy products labeled “grass fed” or “free-range” come from animals that were afforded a small patch of grass to graze but on but in reality they live mostly and confinement and were fed predominantly grains

Question 3

Labels you can trust

Answer 3

• the circular green USDA Certified Organic symbol
• the Oregon Tilth Certified Organic (OTCO) designation
• 100% grass-fed

Question 4

Animal products with at least some optimistic labeling can’t suggest an improvement

Answer 4

Over a conventional offering that does not even bother to mention, hormones, antibiotics, or living conditions…

• understanding, food labels as much about not getting sucked in by imp passive sounding, but ultimately meaningless Marketing buzz words as it is about choosing the highest quality foods

Question 5

Co-ops

Answer 5

Member owned “cooperatives”
- focus on organic, local sources
- act like permanent farmer’s markets
- typically feature a selection of items from small, non-CAFO regional farms and often supplement their offerings with the most favorable large-scale providers of meat, produce, and packaged items

Question 6

CSA - Community Supported Agriculture
(Also called Farm Shares)

Answer 6

Allow consumers to buy produce, and sometimes meat and even nuts, directly from farmers

Question 7

Odor and freshwater fish

Answer 7

Should be nonexistent

Question 8

Odor for saltwater fish

Answer 8

May carry a faint ocean water smell

Question 9

Halal and Kosher markets

Answer 9

Offer good quality meat, including lamb and goat, and body parts like the brain, liver, heart and tongue

Question 10

Optimize your kitchen environment with the following:

Answer 10

• high-quality 10-inch chef’s knife (paring knife optional)
• several skillets of different sizes. Cast iron is great! (the older the better)
• Dutch oven (any big oven safe pot)
• saucepans (ideally a few different sizes)
• several cutting boards
• stock pot
• glass storage containers for leftovers
• measuring cups and spoons
• basic utilities: stirring spoons, spatula, etc
• meat thermometer

Question 11

It’s recommended to chew at least

Answer 11

20 times to allow your salivary enzymes time to work optimally for the digestion process
- this will really slow your pace down and get you focused on eating for pleasure

Question 12

Primal Blueprint position on hydration

Answer 12

= obey your thirst

Question 13

If you get low on fluids

Answer 13

An agent known as vasopressin (also known as AVP, or anti-diuretic hormone) goes to work increasing the absorption of water from the kidneys and returning it to the bloodstream

If your blood becomes concentrated by about 2% (meaning you are on your way to becoming dehydrated), your thirst mechanisms will kick in big time, telling you to consume additional fluids.
- only when your blood becomes concentrated by 5% - way past the point of experiencing significant thirst - do medical concerns regarding dehydration present themselves

Question 14

If your blood concentration (osmolality) decreases, indicating that you are over-hydrated

Answer 14

Your body will act to increase urine production and draw on its sodium reserves to restore balance

Question 15

Hydration for athletes, and highly active individuals

Answer 15

• one Dr. considers suboptimal hydration as a stumbling block to peak performance and quick recovery for athletes of all levels
• another Dr. speaks of how hydration effects hormones, blood volume, and overall recovery and performance for athletes

*basically, devoted fitness enthusiasts, physical laborers, and those exposed to extreme temperature environments need to do a bit more than just monitor thirst

*however, do not force yourself to drink more than you need

Question 16

Fatigue and heat stress

Answer 16

Can disconnect you from your thirst mechanisms

Question 17

The cumulative effects of a vigorous exercise program can cause

Answer 17

A gradual, imperceptible accumulation of dehydration symptoms
- when AVP is released (returning more water from the kidneys to the bloodstream) at first sign of under-hydration, it mutes the thirst mechanism

Question 18

Aggressive attempts to slam down water can:

Answer 18

Result in your body excreting excess fluid to preserve sodium and electrolyte balance, rather than direct the fluid to organs and tissues

Question 19

Hyponatremia

Answer 19

A serious and occasionally fatal condition in which sodium levels become diluted in the blood

• among athletes, it usually results from obsessive overconsumption of water in a misguided attempt to support endurance performance

*a condition known as Exercise-Associated Hyponatremia (EAH) is a real concern

Question 20

Dr. Sims also advises athletes to drink a solution that includes:

Answer 20

• sodium
• glucose
• sucrose

*NOT fructose or maltodextrin

Because the salt and sugars will help the intestines absorb water efficiently

*note: the sugars here are not for fueling but rather for facilitating fluid uptake

*you can also just add a pinch of salt (or, if you’re prone to leaky gut issues, use sodium citrate or carbonate instead of salt) and a splash of maple syrup to your water bottle…

Question 21

During high hormone phase (2 weeks before their period), women have

Answer 21

Lower plasma volume and decreased sodium, which essentially means they are predisposed to Hyponatremia
- women in this phase especially need to take care to ingest sodium in their diets and in their water, and they need to carefully monitor their hydration

*Dr. Sims recommends drinking to thirst during the high hormone phase to be safe, unless they are ingesting fluids with the proper balance of sodium and glucose

Question 22

Some of the staple Primal dishes

Answer 22

• egg dishes: omelets, scrambles, egg muffins, frittatas
• salads, like Mark’s Big Ass Salads
• soup
• stew
• stir-fry (without sweetened sauces)
• lettuce wraps, bunless burgers
• hunk of meat with side of veggies

that’s just the beginning…

Question 23

Sub grain-based flours with

Answer 23

• almond flour, or other nut flours
• coconut flour
• tapioca starch
• cassava products
• psyllium husk

Question 24

To make sure you land in at 80% primal-aligned foods, avoid

Answer 24

Fried and grain-based food, and be mindful about sauces and condiments

Question 25

Ideally, snacks should

Answer 25

Contain some protein and healthy fat to promote satiety

Good options include:
- beef/meat jerky: (be sure it’s a quality product, without unhealthy additives…)
- raw vegetables: enjoy with cream cheese, nut butter, guacamole, or other dips
- coconut
- cottage cheese: enjoy with nuts, berries, balsamic vinegar, or other creative toppings
- dark chocolate: 75% or greater; delicious with some salted nuts
- fish: canned tuna or sardines can easily replace a full meal for nutrient intake and satiety
- fresh berries: add some heavy cream or Greek yogurt
- nuts, seeds, and their derivative butters: including chia seed pudding
- trail mix: make sure it emphasizes nuts and seeds. A little dried fruit and dark chocolate chips are okay
- olives: a central reason for the compliments lavished on the Mediterranean diet

Question 26

Few clients will be successful in making profound changes if

Answer 26

The “rules” are too rigid and they aren’t able to Tayl0r their approach to their personal preferences and the realities of their lives

Question 27

80/20 Principle

Answer 27

States that if you make a sincere commitment to adhering to the primal blueprint principles, may not be perfect in order to make significant health games. Even 80% compliance should you good results.

• the essence of this rule is
• to do the best you can to implement health promoting behaviors,
• eat at the highest end of the food quality spectrum
• and promote optimal gene expression
  but don’t stress about perfection!

Question 28

The spirit of the 80% rule is to

Answer 28

Strive for 100% compliance, and except an 80% success rate without guilt due to the pressures, distractions, and logistical challenges of living in the modern world.

Question 29

As a coach, you should drive to help clients find their own

Answer 29

Personal expression of a healthy lifestyle

The primal blueprint provides a framework…

• One can eat primally and also follow a ketogenic, carnivore, vegetarian, or even vegan diet (one can also according to these diets and decidedly not be aligned with primal guidelines)

Question 30

Mainstream produce

Answer 30

• Is typically sourced from conventional farms
• Is often transported from distant origins
• Is ripened artificially with ethylene gas

Question 31

What does CAS stand for

Answer 31

Community Supported Agriculture