The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition he... No, I'm Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, you are what you eat, and what you eat can actually help you burn fat and get healthier. Wanna know how... Part one of our two-part series on a lifestyle change that can change your life.

Later, we'll tell you what's going on around town and what's new at mother's market. But first step, Mark Sisson is the owner of primal kitchen foods, and the author of the number one best-selling health book on Amazon dot com, the Primal Blueprint, as well as the Primal Blueprint cookbook, and the top rated health and fitness blog. Mark's daily apple dot com, he is also the founder of Primal nutrition incorporated, a company devoted to health education and designing state-of-the-art supplements that address the challenges of living in the modern world. And we welcome him to the mother's market radio. So Mark, how are you?

I'm great, thanks for having me.

Great, it's great to have you here. Why don't you fill our audience a little bit on your mission and work before we get to the show's topic... Well, my mission is to educate as many people as possible on the amazing powers that we have as humans to rebuild, regenerate, recreate, renew our bodies on a daily basis, based on decisions that we make lifestyle decisions, including the types of food we eat, the amount of sleep we get the amount of sun exposure, the types of movement we choose to do, all of this has to do with how we literally turn on genes that build muscle, that burn fat, that improve the immune system and turn off the genes, it might lead us down a path of illness or disease.

Excellent, I love that. Well, I'm excited to talk to you. And today we are talking about the Paleo diet, and I wanna hear all about it. So what is the Palo trowel?

The Paleo diet is a way of eating that's based on our ancestors way of living and way of eating, it's been around for 10 or 15 years in the jargon and lexicon in the community, but it's based on science that looks at how we evolve the food that we ate to get us to where we are today as hunter gatherers going back millions of years to hundreds of thousands of years ago, and then up until agriculture, which began about 10000 years ago, where agriculture began.

So we take the clues from this sort of anthropological evidence and we combine it with what we know to be true with the recent research into modern genetic science, how the genes turn on or off based on the foods we eat. And we've come up with this way of eating that identify certain foods that benefit us and certain foods that absolutely do not benefit us, so the patio diet looks at not just not recreating ancient history, but taking clues from ancient history and combining that with modern genetic science. To craft a strategy that allows you to build muscle, burn fat, and generally be strong, lean Fit, happy, healthy, productive... All these things that we want.

And so let's talk a little bit about the difference between Paleo and primal.

Well, So Paleo is sort of a broad-based approach to an eating strategy that I just described primal, and the Primal Blueprint is my own particular nuanced version of that, so I wanted to look at ways in which we took the paleo diet, which is fairly restrictive in some cases and then started to add back some of the foods that I think add to the eating experience. Part of what I wanna do is I want to enjoy every bite of food I ever eat, so I don't wanna just eat something 'cause it's healthy, I want it to be healthy and great tasting, so the Paleo strategy might omit dairy, for instance. But I found that a lot of people can't eat dairy, there are certain types of dairy that are appropriate for a lot of people, full fat cream, but certain Rod dairy products.

So all these foods exist on a spectrum of like good choices to bad choices, and in the case of dairy, at the one end of the spectrum with GE and butter and rich full cream, those are better choices. At the far end of the spectrum would be another 2% homogenized, pasteurized milk, the scams, I would just stay completely away from that, for instance, but that's one example of what we've included in the Primal Blueprint that is excluded in the Paleo diet.

We also started adding back and we allowed a little bit of alcohol in the form red wine early on, so what we call sensible indulgences in chocolate and things like that, because we wanted to invite as many people to play with us in this Healthy Eating genre as possible, and so we want to be as inclusionary as possible, if I just made up a word here, the interest, exclusionary, and then the prime blueprint also looks at other lifestyle factors, so it's not... The pale was really just about diet, But the Primal Blueprint is really about how you move choices, a movement, do you spend time in the gym, are you an aerobic activity, how you play, you know how you choose to use your brain to actually engage in play, which is a part of human development, how much sleep you get, how much sun exposure you get to make Vitamin D... How you use your brain, because that's a critical part of being human, so we sort of comprise an entire life way... That's so important, and I love that you've ever saying with your brain too, with Alzheimer's coming through with the amount of baby boomers coming through, so you're in sun exposure, you're really including every aspect of moving forward into the future.

Exactly.

I have a question for you. You would talk about with your primal kitchen, what is your background as far as... Including everything.

Well, so I was an endurance athlete in the 70s, became a marathoner and a fairly good one, partly as a result of my pursuit early on of wanting to be healthy, I wanted to be healthy, so I read all these books on how you could live the longest possible life... Well, in the 60s and 70s, that information was get out there and do a lot of aerobic activity, so I embrace that, and then the other part of that equation was eat lots of carbohydrates and cram as many carbohydrates down your throat as you could to carbo load to be able to fuel the activity that you are contemplating doing, well, I became a very good runner and then eventually a good triathlete, so I sort of tapped out my experience in terms of endurance performance, but I found I was falling apart on the inside, I was really, the diet that I was eating was highly inflammatory and it was causing arthritis and tendonitis, and irritable bowel syndrome, and upper respiratory track infections and all sorts of things, so here I was trying to pursue a pathway that was supposedly intended to make me healthier, and I was becoming less healthy, so I had to retire because of injuries a fairly early age, and wound up just dedicating myself to finding out how I could be healthy and fit at the same time with the least amount of pain, suffering, sacrifice discipline, Galerie County portion control.

All that stuff that we sort of assume we have to do, struggling and suffering to get fit, and that became sort of my mission in life is to discover these hidden genetic switches that we all have, that we can turn on with the choices that we make, so I went from being an athlete to being a researcher, to creating a broad audience that was sort of interested in what I had to say, so I was creating a demand for certain foods that didn't exist, and one of the things that we find in the world of healthy eating is when you eliminate the bad thing, when you eliminate the sugar and the processed foods and the process grains to some of the Industrial seed oils, and you're left with some cool stuff, meat, fish, fowl, eggs, nuts, seeds, vegetables, fruit, it's all great stuff. But really, what makes the difference and what makes it all enjoyable to what you put on it, how you prepare it, the herbs, the spices, to healthy fats, the oils, the things that you choose to blend with these to give a unique taste experience. Every time you sit down to a plate of food, so primal kitchen Foods was contemplated to create the sorts of sauces, dressings and toppings that we can put on food and feel good about it, we basically make healthy eating really exciting again, so everything we make uses healthy fats quality proteins includes functional foods like turmeric or regular oil or apple cider vinegar, there's something in one of our foods or more than one thing, and so our foods that have this health-enhancing quality beyond just making it taste awesome, and by the way, the first requirement of any of our products is they have to taste outlive that.

You sound like you have a great team around you.

I use the word awesome a lot because that's the tagline of my company is primal print live awesome. So that's the intention here. But I have a fantastic team. Yeah, that's great, and I love the way you got into it, and I... Of course, your passion and it really turned your life around and I did for not wanting to sound no erratic, but he saved my life because I was living my life based on waking up every day and not feeling great and sometimes feeling awful, and sort of having to orchestrate the day's activities around literally the nearest bathroom or how much time is gonna take my joints to warm up to get to where I was feeling okay. To walk, it was crazy ridiculous to have embarked on this life pursuit of health and to have gone completely down the wrong path based on what was at the time the conventional wisdom.

Right, and for being a tough rated athlete to Manfred all of a sudden... Yeah, I'm taking a turn for the Arab.

The way we see a lot of top-rated athletes from those days who became a lifetime, you know endurance junkies, suffering tremendously now from joint pain, from digestive issues, from heart problems, from having over-trained from training too hard. It's quite an epidemic among what I call the endurance junkies, so I actually wrote a book recently called Primal endurance, which sort of says, Okay, there's a way to do this as a way to train. That's a kinder, gentler way. And yields impressive results, but doesn't take you down this path of the illness... Well, good for you. I think this is great that what you're doing and there's so many benefits and that you've come as far as you have, and then look at you now, so the benefits of healthy eating, how... The diets, which I think that's the Paleo diet, but now you're talking about the primal... I don't wanna even use the word diet because it's a lifestyle... Right, no, that's a very good point. Diet sort of has a connotation of restriction and having to again, to... Or to cut calories intentionally. Diets almost by definition, are quite unsustainable and reset and restrictive in that regard, so you might embark on a diet to lose weight or get ready for a prom, or get ready for a wedding or whatever.

And it might be a 30-day or a 60-day program, and then once you go off, you either back to where you start it again Or you're Jones in for some of your favorite foods that you still... In your mind, you're still wanting to eat, but now you're gonna overdo, so this really becomes a... It's a life way. It's a long-term strategy. The number one testimony we get, we get a lot of like... If I lost 50 or 125 pounds, I'm off my meds. My energy is high, but the greatest benefit, the greatest testimonial is I feel like I've lost 1000 pounds off my shoulders 'cause I know I can live this way for the rest of my life... Right, I love that. With a great testimonial. What kind of fats? are healthy fats.

So yeah, again, we talked about foods existing on a spectrum of good choices to bad choices, and really, by the way, this is all about choices, this really isn't about judgment, it's not about good or bad, black or white, it's just about making choices that in my estimation, are gonna better serve you in the short term and then not have any detrimental effects on long-term, so I'm not saying you have to cut out everything in your life and just focus on these 17 foods.

So in the case of fats, we have identified that coconut oil is very healthy fat, my company uses a lot of avocado, will we think it's the healthiest fat, so we have a man as based on avocado oil and organic cage-free eggs, we have salad dressings, the only oil that we use in the dressing is avocado will, because we recognize that's a very healthy oil, so avocados, of course, or source of healthy fats, all of the... Well, again, so I mentioned coconut oil, then we get into some of the nuts that have contained healthy fats, so there are a lot of options for healthy fats, on the other hand, there are a lot of... We obviously wanna avoid trans-fats, anything with transplants, we're sort of not big fans of soybean oil, call some of these omega-6-rich oils that have been processed in certain ways that are probably detrimental to the body, so again, all we're talking about are informed decisions and I like that to it because it really, it is a choice, as you say, how much protein is appropriate?

Well, that's a very ever-changing sort of answer to that question because I was in the body building field for a little while, I was coaching people who are trying to put muscle as an athlete that you think that I needed to consume a lot of protein over the years I've cut the protein that I take in on a day, way down, so which appropriate, if you're a small woman, 45 to 60 grams a day is appropriate, if you're a large male football player, maybe 150 to 160, but not more than that. And I see some people trying to take in these supplements that contain... They might have 40-50 grams per serving three or four times a day, 'cause they're trying to cram on this protein in it... It's probably counter-productive.

So I think that the requirements for protein are becoming more narrowly defined, and by the way, it's not necessarily even on a daily basis, it's like some days you can have 30 or 50 grams and some days you might have 110 or 120. and as long as it sort of averages out to 60 or 70, if you're a woman and 90 to 110 if you're a guy, that's plenty, and that's all you need to maintain muscle mass and in some cases build muscle mass to burn off stored body fat and not get excessive amounts of calories in the process...

Okay, wow. This is fascinating information. We need to take a quick break, but we'll be back with more Dunaway, and welcome back to the mother's market radio show. And we wanna remind you that if you've missed any portion of today's show, you can find us on iTunes by searching mother's market or download the show from our website, mothers market dot com, click the link for radio and listen to the past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com. And now, back to our interview with Primal kitchens, Marxism, and we're talking about the Paleo diet, and I hate to say that because it's really more of our lifestyle, your lifestyle, and it's been great talking to you because you're really just empowering us.

What is a Paleo diet? Just a lot of meat.

That's an assumption that a lot of people have, and I chuckle at it now, I used to bristle at it, but not... The Paleo Diet in general, still has added as the basis of it, lots of vegetables and the meat tend to be sources of protein, but we have a lot of people in the Primal Blueprint, my nuanced version of Peter diet who are vegetarians, who are able to access enough protein to... And certainly the healthy fat, 'cause that's an important part of it, to enjoy everybody for the E to live very productive, healthy lives.

So this is not a meat-centric diet.

Yes, if you're interested in eating, we can show you the best ways to do that, the best choices, 'cause there are some great choices in that meat category, and there's some not so great choices, so we tend to steer people toward... See how I said steer in there and I iterated a... We tend to star people toward grass-fed sources of meat, pasture, poultry and things like that, so on the other end, we don't necessarily enjoy concentrated animal feed lot operation, grown conventional beef, if you will, so we want healthy animals that have eaten their own native diet, and not in great quantities, we're not showing down on a 48-ounce Porter House, it's small portions of, but very quality meat that if we do choose to eat me, but there's no requirement to be a carnivore... If you're on the Paleo program, and you kind of answered this a little bit, but how important are vegetables on the diet?

They're very important, and that's something that I think a lot of people to this day still overlook, I think everybody sort of intellectually get they ought to eat more vegetables, but vegetables are truly a great source of micro-nutrition, so a lot of the vitamins and minerals and intentions in any accidents. And the little things that co-factors that cause us to allow us to have more energy can be found in a variety of fruits and vegetables, fruits, not so much me, fruits tend to be a little bit hiring sugar, so you're a person who's concerned about your health overall, all of your sugar intake, we might limit the fruit a little bit, so we stay away from the full on Giant fruit smoothies and things like that, but a couple of servings are fruit today are fine, but it's really copious amounts of vegetables in conjunction with healthy fats, and that's one of the reasons we created the primal kitchens salad dressings, because I get a big salad every day, and I find that it's sort of the same collection of vegetables, but what makes the difference, what makes it a really, truly unique taste experience or the different sound dressings that I put on from day to day, so we create a line of salad dressings again, they're not only tasty, really tasty, I might add, but are healthy, so literally, the more you put on the salad, the better it is, you know the... Remember in the old days when you said, Well, I'm gonna make a salad, but I can't use most addressing 'cause dressings are full of all sorts of nasty things. Not anymore. Now we say we encourage you to put as much dressing as you feel you want to consume 'cause it'll enhance that experience.

Well, that's good to hear, because I know if you go, you have a salad, do you have as many calories I sell sometimes, and it depends on where you're getting that access.

That's good. How about the Paleo diet for performance?

Well, now, we've recently done in the last five, only five or six years, a lot of research on what we call a low carb training strategy, so when you eliminate the sugars and the refined flowers and processed goods from your diet, you're almost automatically cutting out hundreds of grams of sugar a day, 100 grams of carbohydrates from your diet, so you're almost by definition eating a lower carbohydrate diet now as an athlete, what you wanna do is you wanna learn how to burn fat, that's the essence of becoming an efficient athlete, particularly an efficient endurance athletes, so we literally train the body to access more energy from stored calories in the form of body fat and rely less and less on having to carbo load or having to refill glycogen stores to go out and be able to run more miles. The better you become at burning fat, the fewer carbohydrates you need to consume, and then it becomes this sort of self-perpetuating cycle where you become even better at burning fat and now you can perform at a higher level, accessing more calories from your own store body fat, because you've trained your body, how do you literally turn on genes that access the fact that build enzymes to take fat out of storage and burn it, you built more Mitochondria, which are the powerhouses of the call... It's an amazing breakthrough in this technology because for decades, we thought this was all about carbohydrate management, how do I take in the gel packs, in the sugary drinks to continue to supply glucose to me while I'm training.

Now it's like We don't that at all now, we just... We burn fat so efficiently, first of all, we burn off your stored body fat and not work if we had excess fat to lose, I see so many people to start of the LA Marathon that they have 10 or 15 or 40 pounds to lose. You serious, you're training 30 miles a week and you still have all what's happening? Well, what's happening is they're not... They haven't trained themselves to burn it off their body fat, so they're continuously training and relying on refilling glycogen and eating more carbohydrate every day with the Paleo eating strategy, when you cut those cards and you force the body to learn how to burn a fat, you also melt away. The fact that you're carrying... So now you get to the starting line as if you've taken off a 15-pound bag pack, so you're automatically faster just because you're carrying less weight and you're better at burning the fat that you continue to hold, and I'm like, I'm a pretty low body fat guy, I'm about 10% body fat, I still have enough at On Me to Walk 400 miles, so it's not like I'm ever gonna run out of that body fat, so that's the real... That's the next breakthrough in performance is going to be when some of these really, truly elite athletes take a year of low-carb training and a particular training strategy which involves reconfiguring how much they train in what speeds they train, but that's where the next world records are gonna come from... Well, this has been a great show of, I've learned so much and I hope and thank you for what you're doing, we really appreciate that your time and some great advice, and I appreciate the knowledge at endearing you as a gas that you... You can get more information on Mark and his website. It's Mark's daily Apple, it's Mark with a cave, by the way, in the Radley apple dot com, and you can learn more. So pick up the book. We look forward to next visit.

Thank you.

If you've ever enjoyed the delicious food inside our kitchen, you may have tried this tasty dish, now you can make it yourself, this recipe is for non-dairy rice putting, it's a mother's market and kitchen recipe, great for people who are not having dairy but still wanna enjoy that luscious rice putting one half pound organic ground rice cooked one half cup organic currents, one half pound organic firm tofu, two cups, organic soy milk, one tablespoon, orange zest. One tablespoon lemon zest, one half teaspoon, not make one half teaspoon cinnamon. One-Quarter cup organic honey, two tablespoons egg replace two tablespoons. Island granulated tapioca.

First, you wanna pre-heat your oven to 275 degrees and grace the bottom of an 8 X 8 baking pan, you place your cooked rice and current in the bottom of the pan, and you wanna firmly pat it down to make an even layer next. Place your remaining ingredients in a food processor and blend until smooth or the liquid mixture over the rice and current and lightly smooth to make it even bake for one hour and 20 minutes after cooking, place it in the refrigerator for one hour before cutting into squares. Enjoy non-dairy rice pudding.

Thanks for listening to the mother's market radio show, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen. Mother's recommends consulting your health professional for your personal medical condition,