You can’t argue with the science ;)



1. More than 98 percent of convicted felons are bread users.

2. Fully HALF of all children who grow up in bread-consuming households score below average on standardized tests.

3. In the 18th century, when virtually all bread was baked in the home, the average life expectancy was less than 50 years; infant mortality rates were unacceptably high; many women died in childbirth; and diseases such as typhoid, yellow fever, and influenza ravaged whole nations.

4. More than 90 percent of violent crimes are committed within 24 hours of eating bread.

5. Bread has been proven to be addictive. Subjects deprived of bread and given only water to eat, begged for bread after as little as two days.

6. Bread is often a “gateway” food item, leading the user to “harder” items such as butter, jelly, peanut butter, and even cream cheese.

7. Bread has been proven to absorb water. Since the human body is more than 90 percent water, it follows that eating bread could lead to your body being taken over by this absorptive food product, turning you into a soggy, gooey, bread-pudding person.

8. Newborn babies can choke on bread.

9. Bread is baked at temperatures as high as 450 degrees Fahrenheit! That kind of heat can kill an adult in less than two minutes.

10. Most American bread eaters are utterly unable to distinguish between significant scientific fact and meaningless statistical babbling.

8 Dirty Little Paleo Secrets You Need to Know… By Allison Golden

I’m sure Robb Wolf has a few. And Sarah Fragoso. Even Mark Sisson likely has one or two. Possibly several.

Get your mind out of the gutter, people — I’m talking about paleo secrets.

With their ripped bodies, strength and apparent ability to resist the sugar, these paleo celebrities already appear to have everything down. They’ve reached the paleo heights and sometimes it feels they are looking down upon us as we struggle, sweating and panting, up the mountainside – one they’ve already scaled.

Sugar – but pass on the wheat

But I’m betting they have off days or moments, like us, when it’s harder to stay with the program. Mark has a penchant for Ben & Jerry’s Cherry Garcia. And Sarah’s been clear about the stuttering start to her journey to health and strength. Robb isn’t against the odd dessert or sugary item (as long as you stay away from the wheat!)

So why don’t we look like them? What stops us from achieving our goals – whether it’s to lose a hundred pounds, bench press a hundred pounds or earn a hundred thousand pounds – while they achieve theirs?

We all wonder from time to time if there’s some thing, some piece of information, some data or statistic we’re missing. A piece of magic that would make all the difference to our success, if only we knew what it was.

Adopting paleo can change your life. Many, many people are testimony to that. They write to me every day and tell me. They have achieved success, not perfection, and certain attitudes, mindsets and skills helped them get there.

If you’re wondering about starting this whole paleo thing, or gearing up for the next level, but hesitating, here are some things you should know. Robb, Sarah and Mark clearly do.

Dirty Little Secret #1. You don’t have to accept rejection…

Many people never to try to hit their goals because they think someone might not like it. Maybe, for you, the fear of rejection is real. Both Tara and Orleatha acknowledged that they lost friends when they lost a huge amount of weight, but their stories prove you gain so much more that makes the change worth it.

Thing is, no gain is without loss – that’s another secret. But in the large scale of things going for your paleo goals will give you so much more than you’ll lose that you’ll come out the winner. You might end up losing some friends, but you’ll gain so much more, including new ones.

Dirty Little Secret #2. You don’t have to accept failure, or even mediocrity…

The feeling of failure is hard to bear. You know, that sinking, embarrassed, hopeless feeling. The one that makes you want to sit on the couch and eat your way through a chocolate bar the size of a small country. And then another one.

Nothing in life is without risk. Not sitting on the couch (the ceiling of the apartment above might fall on you,) or eating chocolate to numb the pain (you might get diabetes, at the very least a sugar hangover) and certainly not success. It is your choice. You choose. Which risk would you rather take? The positive, healthy one, or the one that will allow you to rule in a world made of chocolate? Then persist. Persist, persist, persist.Persist, persist, persist.

Dirty Little Secret #3. You can learn everything you need to know…

Many people look at paleo, or just getting healthy, and get completely overwhelmed. They run away saying they’re too confused, or it’s too hard.

You know, what? There’s a learning curve. Being successful at paleo is a lot like when you learned a new skill, started a business or a new job. It doesn’t happen just like that.

The secret is to realize that while the outcome – your life and body design – may well be a work of art, there is much to be learned about the process. Grand masters weren’t grand or masters when they first picked up a paintbrush. They had to learn from others who’d made the journey before them and practice, practice, practice. They learned from their mistakes and picked themselves up to start over when they made them.

You too, sunshine.

Dirty Little Secret #4. You have to do the work…

Even if you read the books, subscribe to the blogs, make up the meal plans and join the gym, you still have to do something.

How many times have you come up with ideas, made a promise to yourself, been full of great intentions, then not followed through? This is called dreaming.

People can advise, point you in the right direction, tell you what to do. But no-one can do it for you. You’re on your own on that one.

When you know that you — and only you — will be responsible for your outcome, whatever you choose that to be, that’s when you experience the independence to take charge of your life.

The key is to think of the outcome, and the actions that will get you there before you make any commitments or plans. And then do them.

Dirty Little Secret #5. You don’t have to do what other people tell you…

Do you read the paleo gurus? Have you had friends who are now half their size tell you the secret to their success? Have you ever watched “The Biggest Loser” or followed a diet plan religiously.

There is comfort in following ‘rules.’ We don’t have to think. And we can blame someone else if it all goes wrong.

By all means, take ideas (‘steal’ them as Dean Dwyer says) from the experts and apply what makes sense for you, what works for you in your life. But cherry pick, choose those suggestions that jive with your life, and, for pete’s sake, go at your own speed. This isn’t a race. If slow’s your speed, it’s your speed. Own it; work it, baby. The tortoise and the hare, remember?

Dirty Little Secret #6. Your community will help you…

If you’re here reading this, you’re on the paleo curve. Somewhere along it, anyway.

Surround yourself with supportive elements – paleo blogs, forums, books, food. Limit your exposure to those people, foods and activities you’re in the process of eliminating from your life.

Find a community to support you in your efforts. Ask, ask, and ask again. Don’t be shy, people will help, if you but ask. Find friends in real life who think like you do and move on from those who sabotage you, or ignore you when you don’t play their game.

Dirty Little Secret #7. You need to spend some time and/or money…

As noted above, going paleo is like learning a new skill. And when did you last learn a new skill without investing some time and money? My guess is almost never.

You will need to read blogs, buy the odd book (or get them from the library,) attend a seminar, purchase a cooking tool or three, change where and how you shop.

It doesn’t have to be a lot and you don’t need to do it often but you need to accept that these investments are part of your paleo process.

Dirty Little Secret #8: You will feel resistance at many points…

Everyone feels some level of “I don’t wanna” over paleo at some point. It would be inhuman to feel otherwise.

In the brilliant book, The War of Art, author Steven Pressfield talks about resistance and how it only occurs when we’re about to engage in something that will cause us to grow.

I struggle with paleo resistance all the time! Nothing would please me more than to eat a tub of chocolate-covered almonds on a regular basis. Like, daily.

Resistance happens. It’s part of the process to becoming a healthier person. If it’s not food, it’s exercise. If not exercise, it’s asking the cute girl out at the coffee shop. Resistance doesn’t go away. You’re stuck with it. See it as a signpost, pointing the way you should be going. Go that way and move on.
From our friends at Paleo NonPaleo

Tailgate Must Haves… Buffalo Wings…

This for me is non-negotiable… I have to have wings with football, period… The best thing is, they are completely paleo friendly provided you bake them rather than fry. You can also cook these in your crockpot for about 5 hours on medium heat, but the oven will give them a much better crispy skin and juicy insides.

Wing Ingredients
2 lbs Chicken Wings
1 tbsp Sea Salt
1 tbsp Cracked Black Pepper

Wing Method
1. Preheat oven to 400 degrees.
2. Line a baking sheet with aluminum foil.
3. Wash the chicken wings and pat dry.
4. Sprinkle evenly with sea salt and cracked pepper.
5. Bake at 400 for 45 minutes (time will vary – start watching after 40 minutes and bake until they start to look brown).

Buffalo Sauce Ingredients
3 tbsp Coconut Oil or Butter
3 tbsp Rice Vinegar (yes, this is paleo)
½ tsp Cayenne Pepper
½ tsp Hot Paprika
1 tsp Garlic Powder
1 tsp Onion Powder
1 Medium Lemon Juiced
1 tsp Sea Salt

Buffalo Sauce Method
1. In a medium sized saucepan, melt the coconut oil over medium heat.
2. Add the cayenne, hot paprika, garlic powder, onion powder, and salt. Stir until evenly combined.
3. Squeeze in the lemon and add the vinegar.
4. Take off heat and stir until evenly combined.
5. Set aside or pour into a sealable container for later use.
6. Store in the refrigerator.
7. Once the wings have cooled a little from the baking, place in large bowl or ziplock bag. Add sauce, about 2 oz per 10 wings, and shake until coated.

Got Tailgate?


It’s that time of the year again. Whether you know or care about who is playing, are in it for the commercials, or just looking forward to the party, the Super Bowl is conveniently scheduled each year at a perfect time to derail any of your New Years resolutions. But, if you plan ahead, there is no need to sabotage yourself, or go hungry. I’ll be hitting it hard this week with healthy options to keep you fueled for the game. For now, some tips to remember…

Bake: Many foods can be prepared in a much healthier way just by skipping the fryer. Try baking your wings, kale chips, sweet potato or butternut squash fries and season them with spices instead of dipping in sugar filled sauces and ketchup.

Substitute: Look for healthier options like uncured sausages and hotdogs made from grass fed beef, chicken or pork. Skip the sour cream and substitute greek yogurt in your dips.

Make Fresh: Salsa, guacamole and dips are easy for you to prepare on your own with fresh local ingredients. Avoid the cans and jars as these have unwanted sugar and additives like MSG.

Dip Wisely: Skip the chip… And the crackers while you’re at it. Go for raw vegetables, homemade kale chips and other dehydrated vegetables. Avoid processed cheese and sour cream dips in favor of pesto or roasted red pepper. Keeping in mind that hummus is traditionally made with garbanzo beans, a legume, if you don’t have any inflammatory issues with beans this is always a better substitute than many others although you will still face the antinutrient issues. Keep your eyes out this week for a great cauliflower hummus recipe that can be flavored in any way you like.


Vindaloo Pork Ribs… Guaranteed to Offend


I love experimenting/playing with my food. I was craving some ribs, but don’t have time in my day for firing up a grill between work and school then volunteering at the hospital before studying. I secretly have a love affair with my crock pot.

So back to the ribs… These ribs are politically incorrect on so many levels and will probably offend a few of y’all. So bring on the angry mob!!!  Where do I begin? Ummm I guess let’s start with the seasoning. Vindaloo is a seasoning from Goa, a coastal city in India. Being that the primary population is Hindu and Muslim, pork is obviously taboo. Vindaloo Pork is however a very popular Catholic dish as a result of Spanish and Portuguese rule and trade in the area, but the words and sounds that came out of my mouth when I opened the lid were absolutely sinful. Did I say open the lid? Yep, these are crock pot ribs.  Ya see, down here in Texas, they seem to think that you don’t boil your ribs, you don’t bake your ribs, you don’t boil your ribs, you smoke em. That’s it… Oh well, more for me.

Note: Keep in mind that the method for these ribs can be followed for any number of flavor, spice and sauce combinations so feel free to get creative…

4-5 lbs Pork Back Ribs
4 tbsp Coconut Oil or Rendered Bacon Fat
6 tbsp Vindaloo Seasoning, or more to completly cover
1/2 Yellow Onion, chopped
1 Bulb Garlic, cloves smashed
1 cup Apple Cider Vinegar
1/4 cup Organic Local Honey
1 tbsp Chili Flakes
Salt and Pepper, to taste

1. Trim any excess fat from ribs. Flip over and score the connective tissue on the back of ribs with a knife. Cut each slab in half between two of the ribs. Season ribs completely with vindaloo seasoning, salt and pepper.
2. Put onion, garlic and vinegar in crock pot. Do not turn on yet.
3. Heat oil in large saute pan at med-hi heat. Sear the ribs meat side down then carefully with tongs sear the sides and ends.
4. Place ribs in crock pot, cover with lid and turn heat to low and cook for 8 hours.
5. When finished cooking, remove ribs and place on sheet pan to rest. Preheat broiler to 500º F
6. Pour or ladle drippings in bottom of crock pot into blender and puree completely.
7. Pour into sauce pan. Add honey and chili flakes, simmer and allow to reduce to sauce consistancy.
8. Brush sauce generously over meat side of ribs. Broil until sauce begins to caramelize, about 2 minutes. Be very careful as they will go from caramelizing to burning very quickly.
9. Make a mess and enjoy!!!

Training Zone… Lean Muscle Mass


From our friends at

What does it take to build lean muscle mass? You have to put your body into what’s known as an anabolic state”, and this article will show you the three most important “anabolic activators” there are.

Anabolic Activator #1: Intense Strength Training

You need to do some form of exercise with intensity in order to stimulate your body into building lean muscle mass. You do this by  strength training.

There’s lots of ways to do strength training, I recommend you start out with body-weight exercises… then move onto free weight exercises… doing a balanced and total body program like DoubleYourGains’ 3-5 program to get your body into “anabolic mode”.

When you put your body under stress, all your muscles under stress it signals your body that “we need more muscle to perform the stuff you want to do!” THAT is the goal of your training.

Anabolic Activator #2: Intense Cardio

This will really help your goal of gaining LEAN muscle mass. The key is to do cardio a little differently than you might be used to…

Instead of doing long distance, steady-state aerobics (like running on the treadmill for 45 minutes to an hour)… you should adopt cardio activities that are anaerobic in nature… which means you do intense bursts of activity, followed by periods of longer “active rests”.

An example would be sprinting all out at your fastest pace for 20 seconds… then jogging for up to a minute… then sprinting, etc… this is what’s known as “interval training” and the benefits are second to none.

I’ve written more about interval training here. But suffice it to say interval training will help you keep the fat burning while you’re building lean muscle mass… because you’re going to be eating a LOT to build muscle.

Anabolic Activator #3: Eating Correctly For Lean Muscle Gain

Most guys who want to build muscle simply do not eat enough. It seems easy right? Just eat! But the truth is: you have to know WHEN to eat to make your body most likely to build lean muscle.

What’s the best time? For 30 minutes up to 4 hours after your workouts (both strength training and cardio) is what is known as the “post workout window of opportunity” because the fuel for  your body is so depleted from your intense workouts… that nearly all of the food you consume in this period goes directly into your muscle cells.

What happens then? Well, instead of the extra calories going towards fat gain, those extra calories are instead FEEDING your lean muscle mass gains… so if you eat a lot of calories during this time period, you have a much better chance of building muscle instead of gaining fat.

Other unique ways of getting your body to use your food more anabolically is by adopting intermittent fasting. I like the warrior diet approach (when I’m maintaining or dropping weight) and the Lean Gains approach when I want to build lean muscle mass.

Crispy Pork Carnitas

Who doesn’t like traditional pork carnitas? This is a great way to recreate restaurant quality juicy and crispy carnitas without the restaurant.

2 tbsp Coconut Oil
1 (4-5 lb.) Boneless Pork Shoulder, excess fat trimmed
1 cup Chicken Stock
1 Large Yellow Onion, sliced thin
8 Cloves Garlic, minced
2 tbsp Chipotle Powder
4 tsp Cumin
3 tsp Chili Powder
1 1/2 tsp Salt
1 tsp Black Pepper


1. Heat oil in a large skillet over high heat. Add the pork and sear on each side until browned (about 2 minutes per side). Transfer pork to the crockpot.
2. Add remaining ingredients. Cook on low for 6-8 hours until the pork is completely tender and shreds easily with a fork.
3. Once the pork is cooked, preheat broiler to high heat and cover two baking sheets with aluminum foil. Use a fork to shred the meat into bite-sized pieces, and then use a slotted spoon to transfer it to the prepared baking sheets, spreading it out evenly in a single layer. Reserve the remaining broth from the slow cooker.
4. Place one sheet under the broiler for about 5 minutes, or until the edges of the pork begin crisping up. Remove the sheet, and use a spatula or tongs to carefully toss the pork. Then ladle about 1/4 cup of the remaining slow cooker broth over the pork. Broil for an additional 5 minutes to get the meat more crispy. Then remove and ladle an additional 1/4 cup of broth over the crispy pork.
5. Repeat with the other baking sheet of pork.
6. Serve immediately in a salad, with eggs, over vegetables, in a soup or whatever sounds good to you! Or cover and refrigerate or freeze.

If tacos are your thing and you nees your tortilla fix, check local organic grocers like Whole Foods and Trader Joes if available. This is a really good recipe to try at home. Keep in mind that you can’t expect them to be like corn or flour tortillas. They will differ from them as much as corn and flour tortillas differ from each others. If convenience and availability is a factor and you MUST have tortillas, remember corn are always a better option. Be sure to check labels and avoid any hydrogenated oils (lard and other animal fats are ok) and wheat flour that may have been added.


But My Doctor Told Me…

Beyond wanting to help people lead better lives, one of my motivating factors in returning to school to pursue a medical education is credibility. When speaking to a client about food choices with regards to weight-loss, performance and fitness, they trust my recommendations because of my background and education in fitness and they know it will be pleasing to the palate because of my background as a chef. But there a many times that a subject of overall health will arise that brings the concern of “But why do doctors say that…” or, “Why does My Plate recommend…” And regardless of the source of my research, it comes down to my word against the “experts.” I think we are finally seeing steps in the medical community away from the misinformation that has been fueled by the Washington lobby and government subsidies, but its not enough. People need to start hearing from physicians “What you have been told your whole life is wrong.”

This is a great article written by Dr. Dwight Lundell, the past Chief of Staff and Chief of Surgery at Banner Heart Hospital , Mesa , AZ. His private practice, Cardiac Care Center was in Mesa, AZ. Recently Dr. Lundell left surgery to focus on the nutritional treatment of heart disease. He is the founder of Healthy Humans Foundation that promotes human health with a focus on helping large corporations promote wellness.


We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong.. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries,today is my day to right the wrong with medical and scientific fact.

I trained for many years with other prominent physicians labelled “opinion makers.” Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol.

The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.

It Is Not Working!

These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated.

The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.

Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before.

Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.

Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.

Inflammation is not complicated — it is quite simply your body’s natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.

What thoughtful person would willfully expose himself repeatedly to foods or other substances that are known to cause injury to the body? Well,smokers perhaps, but at least they made that choice willfully.

The rest of us have simply followed the recommended mainstream dietthat is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. Thisrepeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity.

Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine.

What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.

Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now.

Regardless of where the inflammatory process occurs, externally or internally, it is the same. I have peered inside thousands upon thousands of arteries. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. Several times a day, every day, the foods we eat create small injuries compounding into more injuries, causing the body to respond continuously and appropriately with inflammation.

While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed withomega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.

How does eating a simple sweet roll create a cascade of inflammation to make you sick?

Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works.

When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat.

What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels.

While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator — inflammation in their arteries.

Let’s get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6’s are essential -they are part of every cell membrane controlling what goes in and out of the cell — they must be in the correct balance with omega-3’s.

If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation.

Today’s mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That’s a tremendous amount of cytokines causing inflammation. In today’s food environment, a 3:1 ratio would be optimal and healthy.

To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer’s disease, as the inflammatory process continues unabated.

There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils.

There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them.

One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef.

Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the “science” that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.

The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers.

What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods. By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.

Please show your support…

I gotta give mad respect to my buddy Michael who honestly is one of the nicest, hardest working people I have ever met… Please show your support as he climbs back in the cage at Bellator this month… Get ’em Joker!!!


Paleo Brownies and Marshmallows???

Who doesn’t love their sweets from time to time. A recent camping trip was no exception bringing back memories of making s’mores on an open fire. But who says we can’t still have fun? Hell, I think we can have more fun because we don’t have to be stuck with the guilt and worry about what was in what we just ate!!!




½ cup coconut oil (solid)
½ cup good quality cocoa powder, plus some to dust after baking
½ tsp ground cinnamon
½ cup coconut milk
2 tbs honey
1 egg
1 cup almond meal


1. Preheat oven to 325° F

2. Place the coconut oil (softened at room temp), cocoa powder and cinnamon in a bowl and combine well. Add the coconut milk, honey, egg and almond meal and mix until combined

3.  Line a small brownie tin or cake loaf tin with baking paper. Spoon the brownie mixture into the tin and smooth the surface of the mixture

4. Place in the oven for 20 minutes. Remove and allow to cool to room temperature before transferring to the refrigerator for 60 minutes

4. Dust the brownies with cocoa powder and cut to serve.




1 cup Honey

1 cup Water

4 tbsp Gelatin

1 tsp Vanilla



1. Place gelatin in bottom of large mixing bowl. Pour 1/2 c water on top and whisk to combine. Set aside.

2. Pour the honey and remaining 1/2 c water in a small saucepan over medium heat.

3. Bring to a rolling boil, stirring to make sure it doesn’t burn or boil over.

4. Transfer the hot honey mixture into a glass pitcher to make it easier to pour. Turn mixer to medium-high in the bowl with the gelatin. SLOWLY pour a steady stream of hot honey, making sure the stream of liquid hits the side of the bowl first so it doesn’t curdle the gelatin.

5. Have patience…keep pouring until all everything is combined. Leave mixer on for 15 minutes with mixer covered with towel to prevent splattering. Add the vanilla about 2 minutes before it’s done.

6. Grease a 9×13 inch pan with coconut oil. When the marshmallow cream is whipped, spread it into the pan. Refrigerate for at least 4 hours or overnight.

7. Cut into size and shape desired.