Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
2 Nov

30 Primal Hacks for the Fall Season

autumnYes, yes, I know. I’m getting in somewhat under the wire here. For those of you in the Northeastern U.S. who got an early helping of winter this weekend, you have my sympathies. As a native New Englander, I love fall but know it goes all too fast…. As beautiful as autumn is, I think it presents some Primal challenges – for us moderns as it undoubtedly did for our ancestors. It’s darker. It’s colder. Food is generally more expensive – particularly the sensitive summer produce. We might get different cravings or be more likely to put on weight in these months. We may even feel our own inclinations toward semi-hibernation. While some of us keep our routines the same throughout the year, I know others prefer to make seasonal changes. Our motivations vary. We want to save money or work with what’s more readily available. We know ourselves and understand that we need to switch out the summer workout to stay in shape during the more inclement months. We’re dealing with busier schedules, more stress, or less productive sleep. Or maybe we’re just interested in making some changes more in line with approximated ancestral conditions. Whatever your intention, I’ve got some Primal hacks for making the most of the fall season.

1. Take advantage of the fall hunting seasons to build some winter stores (with the proper licenses and training, of course).

2. Follow Grandma’s example and learn to can to cheaply preserve the last of this this year’s harvest.

3. Make some canned treats (e.g. jams and apple butter) to enjoy and some to give away for the coming holidays.

4. Start a windowsill indoor herb garden.

5. Try out one of those countertop lettuce growers. (Reviews, anyone?) Or, if you’re particularly ambitious, take on a larger hydroponic project.

6. Be ready to snatch up post-Thanksgiving poultry deals, or scout out some good ones now before too many people start their turkey-shopping. You can usually get good bulk deals from area farms.

7. Along those same lines, fill your freezer with the last meat shares for the year.

8. Invest in a dehydrator and go to town with all manner of veggies and fruit. Make a store of apple chips for the kids.

9. Freeze some produce items you don’t want to can or dehydrate. If you can blanch and shock, you’ll have some good greens handy for hearty winter soups later.

10. While we’re on the subject of soups, don’t waste those poultry carcasses and roast remnants. Make and freeze some homemade stocks for soups, stews, and sauces. (Trust me, you’ll never buy packaged again.)

11. Interested in recalibrating your diet to seasonality? Scale back your fruit consumption. Think more along the lines of salad component than whole pieces.

12. There’s never a better time to begin an organ meat cooking repertoire. (Hint: the PB cookbooks and MDA recipe archive offer enticing recipes to get you started.)

13. Learn to love (and cook) low(er) carb root vegetables. Think mashed, scalloped, roasted, baked, or added to stews and gratins.

14. Regular neighborhood run not doing it for you anymore? Make the added effort to pick out new and inspiring places for outdoor workouts and family fun.

15. Warm up inside before heading out. The cool air will then feel especially refreshing and exhilarating.

16. Invest in clothes that will make you want to stay outside.

17. Find an indoor class or gym, or start an at-home routine for the cold and wet days when you can’t drag yourself outside.

18. Keep your thermostat on the lower side. If you’re cold, it’s a sign you need to get up and move (or break out the Snuggie).

19. Look at your social/volunteer/extended family/other obligations calendar and slash it by 20%. Go on – you know you want to.

20. Reduce dry skin by scaling back on showers and forgoing all but the most indulgent baths. Use natural oils sparingly and try forgoing chemically based lotions.

21. Although hot showers, baths, and saunas have special appeal this time of year, don’t forget the immunity-boosting effects of cold water. While a cold shower or bath immersion can do in a pinch, I find them pretty miserable. A polar dip in the ocean or the backyard pool are the way to go.

22. Feeling a cold coming on or feeling run down? In addition to some homemade broth and extra sleep, pull an IF or super low carb day.

23. Another tip if you’re fighting something off: score a last-minute massage to let go of stress and help balance out the hormonal lineup.

24. Embrace the time change this weekend by starting a morning workout or otherwise energizing routine (e.g. gentle yoga or brisk walk with the dog). If your schedule allows you to enjoy the first morning light, all the better.

25. Shift weekend chores and errands to free up precious midday hours for unbridled sun and fun outside.

26. Beg, borrow, or steal away if you can in order to get outside at midday during the week. Don’t underestimate the power of even a few minutes of sun and natural light.

27. Remember that circadian rhythms are impacted by all manner of cues – including food intake. Do an earlier dinner if you can, or eat a bigger lunch and scale down dinner during the darker months.

28. Resist the tendency to stay up late by shutting down the T.V. and other technology at least an hour before bedtime. If you have to work or just can’t forgo a must-see program, invest in some nifty yellow glasses to neutralize the sleep-zapping blue light.

29. Settle into more natural seasonal and sleep rhythms by dimming the lamps or breaking out the candles a little earlier in the evening.

30. It’s never too early to begin thinking about a Primal Thanksgiving strategy! More on that later….

Do you have your own personal fall challenges? What practices help keep you healthy and happily Primal this season? Share your thoughts and feedback with everyone. Hope you’re all having a great week!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I love fall but not the dark and cold. Oh well. Great tips. My sleep has been wacky lately so I will have to try eating an earlier/smaller dinner.

    Ben wrote on November 2nd, 2011
    • I totally enjoy Fall and the cooler weather, but the darkness is not my favorite. Any chance we can have cooler weather with longer daylight? LOL! I enjoy Mark’s tips…as usual. Thank you Mark for being on the “mark”, no pun intended. Fall and Winter here we come! Are you ready for us Primals?

      Shari wrote on November 2nd, 2011
  2. I love this! “16. Invest in clothes that will make you want to stay outside.”

    Some many winters I have made the mistake of not buying warm enough clothes. It makes a huge difference in my experience of the cold months.

    Peggy The Primal Parent wrote on November 2nd, 2011
    • Time to break out the stylish sheepskin hat and long Johns! :)

      Abel James wrote on November 2nd, 2011
    • I used to hate the winters. I hate the cold… I mean, who likes 10 degree or cooler wind chills with snow blowing in your face!

      BUT, I won’t mind this year because I’ll be buying a few warm clothes like something similar to long johns.

      We all have a choice… In the past I chose to be cold and thus hate winter. This year, I’ll have a blast. I hope to go hunting this month and maybe, just maybe, I’ll be down south in January.

      Primal Toad wrote on November 2nd, 2011
    • I second this opinion. I’ve had many friends from warmer climates tell me how much they hate winter until they get proper winter clothes and then they become my sledding buddy.

      Amanda wrote on November 2nd, 2011
      • There’s no such thing as bad weather–just inadequate clothing :)

        Nicky wrote on November 2nd, 2011
        • Okay you all have convinced me… going to shop for some warmer clothes this weekend! Sweaters, gloves, and long johns – here I come!

          Becca wrote on November 2nd, 2011
        • The Swedes have that as a saying “Det finns inget dåligt väder bara dåliga kläder.” Literally “There is no bad weather, only bad clothing.” We have the Swedish phrase stuck on our coat closet to remind ourselves to not whine and just get out there.
          Although one must note (as my husband did) the record highs in Sweden have never exceeded body temp (38 C). The suggestion was that if it’s 40C, no clothing feels like the best option. :-)

          Elisabeth wrote on November 2nd, 2011
    • Try Merino Wool garments, thin, warm and functional

      Glenn wrote on November 2nd, 2011
  3. Now’s the time to guard your Vitamin D levels. When sun exposure isn’t an option, increase your intake of oily fish. Sardines are Neptune’s multivitamin!

    Timothy wrote on November 2nd, 2011
    • Sardines… I’ve never had them in my life and used to be disgusted at all fish. Today, I love all kinds of seafood and fish.

      Any tips on how to make sardines super palatable for most?

      Primal Toad wrote on November 2nd, 2011
      • I get the cans where the sardines are smothered in mustard. I used to spread them on crackers; now I’m not sure what to do.

        oxide wrote on November 2nd, 2011
        • Hi, there! I love the sardines smothered in mustard also. Pretty much any kind of canned sardines suits my fancy…except the one packed in water. For fabulous grain-free cracker recipes made with almond flour and/or coconut flour, check out
          http://www.elanaspantry.com. Elana Amsterdam has tons of delicious recipes on her website and her two cookbooks are awesome! Hope this helps.

          Nettie Mitchell wrote on November 2nd, 2011
      • I’ve tried a few different sardines. I wouldn’t say any are super palatable, but my favorite are Crown Prince Brisling Sardines. They’re small and smoked so they don’t taste overwhelmingly fishy. Bacon of the Sea?

        I like the mustard idea.

        Timothy wrote on November 2nd, 2011
        • I love smoke flavor. And, I love mustard. I think adding some honey, dijon, or jalapeño mustard might do the trick! Im getting super intrigued!

          Primal Toad wrote on November 3rd, 2011
      • deep fry ‘em, Mediterranean style! This works for the tiny ones (serve over salad) or the larger ones (see blog Mummy I can cook!). The canned ones – bones and all – make a great pastete with loads of garlic and parseley. There’s a salad that uses this, plus chopped tomatoes, scallions and white beans on endive leaves, but the beans are obviously not paleo. Or use as a sub for tuna salad.

        Lauren wrote on November 2nd, 2011
      • I get boneless/skinless … in extra olive oil … and just dump them onto of a pile of greens with some tomatoes, and maybe feta cheese … I just take it to work and eat at room temp… it can be smelly, but most people tolerate it … if not, too bad :-)

        I eat them 2x weekly … love it!

        Erin wrote on November 2nd, 2011
      • I like the slightly smoked, in lemon olive oil. I believe they are from Portugal. I also like the Crown Prince Brisling Sardines.

        Dragonfly wrote on November 2nd, 2011
        • Lemon! This or lime should do the trick too. Now we are thinking… I absolutely must experiment with these things soon.

          And, salmon with bones and skin can be super cheap. This seems to be possibly the most nutrient dense food on the planet.

          Primal Toad wrote on November 3rd, 2011
  4. Living in Wisconsin, driving to work in the dark and driving home in the dark are never fun. But, again this year I plan to implement as many of these as possible.

    Robert wrote on November 2nd, 2011
  5. Great tips, especially believe in doing some IF when you feel any sort of a cold or sickness coming on. Works like a charm.

    This is Sparta Strength wrote on November 2nd, 2011
  6. I live in Phoenix and we’ve only been out of the 100 degree temps for a few weeks and are just now planting our fall/winter garden. Unlike most folks I am glad the summer is over. Time to go enjoy being outside more!

    Chris wrote on November 2nd, 2011
    • Im in San Francisco and fall IS our summer. Yay!

      cTo wrote on November 2nd, 2011
      • In Australia……just getting into our summer about 38 c at the moment will get hotter as summer progresses

        Glenn wrote on November 2nd, 2011
    • I’m right there with you–Phoenix in the fall/winter is something to look forward to! I’m even excited about the possibility of rain this weekend!

      I’m going to try to plant and not kill an herb garden on my patio…

      smokedsalmon wrote on November 2nd, 2011
    • I hate you all… come live in Grand Rapids, MI with below zero wind chills!

      Primal Toad wrote on November 2nd, 2011
      • Head out to Phoenix in August if you’d like to thaw out in a real big hurry.;)

        Chris wrote on November 2nd, 2011
      • Oh sweetie, that ain’t nothing. Join me in Saskatoon, Saskatchewan! I vividly remember walking around in -56C…(I think that’s around -48F). COLD! But Mark is soooo right…dress for it, and you’ll actually enjoy it.

        Susan wrote on November 3rd, 2011
      • Primal, GR is not so bad!!!

        ConLem wrote on November 6th, 2011
    • Central CA here. I’m loving the fall temps of 85. I look forward to being outside all fall, winter and spring. I’m rarely out during the day in summer unless we’re in the mountains or at the coast.

      Mommaofmany wrote on November 2nd, 2011
  7. These are all great tips! Thanks for the guide Mark.

    Erik wrote on November 2nd, 2011
  8. I pick and freeze berries at local farms all summer, so I’m always amused when the media waits until mid-October to break out the Fall-Harvest-Can-Preserve phrasology. I think to myself, “I’ve been harvesting since May…and it was over by late August!”

    oxide wrote on November 2nd, 2011
    • Same here! We have large bags of blueberries and strawberries in the chest freezer in the basement. I can’t wait to make some delicious toadally primal smoothies with them!

      Primal Toad wrote on November 2nd, 2011
    • I agree, truly canning season is best (at least in Washington) August and Sept. This year was a touch later but still, nothing but maybe some apples left now.

      Echo Zard wrote on November 2nd, 2011
  9. My annual fall tradition: binge on fresh, raw cranberries. Tart, crunchy, I eat them by the handful while working or reading or watching TV. They’re pretty much the only fruit that I can only get seasonally. By the time Im sick of them, they’re out of season, and by the time next fall rolls around, I am super excited for them again.

    This year, I am keeping an eye on the consumption because I dont want to overload with sugar (although I figure that theyre pretty low in sugar content compared with other domesticated fruit) but Ive especially enjoyed the binge because I know thats what our ancestors did whenever a specific fruit or berry was in season.

    cTo wrote on November 2nd, 2011
    • I don’t know about “our” ancestors, but native americans used to preserve berries to eat later.

      correcty fairy wrote on November 2nd, 2011
      • True, but after getting addicted to fresh cranberries I dont like the taste of preserved/canned/jelly cranberries anymore. And its not just the sugar.

        I do have a book on pickling, though, and I totally want to try canning some of the last of the summer farmers market veggies.

        cTo wrote on November 3rd, 2011
  10. In general I have trouble shutting down my electronics an hour before bed and it definitely keeps me up. That’s something I plan on working on, by recording the shows to watch at earlier times.

    namelesswonder wrote on November 2nd, 2011
    • Do it. You’ll fall in love with the idea. I’ve learned to ditch TV all together for the most part.

      I’m sometimes on my computer at night just before I decide to crawl into bed but its not a big deal because I have f.lux installed on my computer.

      If you have never heard of this then google “f.lux” now!! Its free and many primal folks use this!

      Primal Toad wrote on November 2nd, 2011
      • Toad, thanks for the f.lux tip. I just installed it on my computer and ipad!

        Chris wrote on November 2nd, 2011
        • You bet! They now have it for iPad? I was waiting on that… I just sold my iPad and now they get it. I’ll be darned!

          Primal Toad wrote on November 3rd, 2011
      • xlent, thanks !

        bell wrote on November 2nd, 2011
  11. Sorry Nameless but Mark’s grammar is correct.

    Pam wrote on November 2nd, 2011
  12. We don’t really get an autumn here, but I can’t wait for day light savings time to end. Out here in the Aleutians the sun doesn’t rise until 1000 these days, but even then it doesn’t peek from behind the clouds most days. Time for more vitamin D….

    I am going to looking into a dehydrator though.

    Eric wrote on November 2nd, 2011
    • Check out Alton Brown’s dehydrator, cheap, easy, homemade!!

      Echo Zard wrote on November 2nd, 2011
      • Oh, that is interesting. Thanks for the tip.

        Eric wrote on November 3rd, 2011
  13. I live on Kauai so I don’t experience the severe daylight and temp changes like the rest of the mainland, but we definitely have seasonal changes. It is pouring rain today, windy, and blustery. I notice I don’t drink as much water when the weather cools and have to “force it”. I drink teas and the two I love that warm me up, are Peppermint and Ginger.

    Cindy wrote on November 2nd, 2011
  14. I love these seasonal tips…thanks!

    Andrea wrote on November 2nd, 2011
  15. Making my own broth is a real Pain what are your thoughts on Pho it’s a Vietnamese beef noodle soup very reasonably priced, rice noodles, they’ll even add tendon and tripe if you want it.

    alex wrote on November 2nd, 2011
    • Just put oxtail or bones in water in slow cooker all day, add veg/spice as you pref. Get home its done, put in fridge or freezer. SO YUMMY!

      Echo Zard wrote on November 2nd, 2011
    • I order pho without the noodles and with extra vegies – makes it totally primal. You can do the same with laska – good thing about Asian soups is they assemble them to order, so getting to leave out noodles and add extra vegies works like a charm.

      Forrac wrote on November 2nd, 2011
  16. We are having a primal thanksgiving turkey today — what my husband requested for his birthday. Stuffing will be butternut squash and nuts (and I’m thinking about a little apple, too.) Green beans. And a pumpkin pie made with coconut milk and no crust.

    Better go start the pie.

    Diane wrote on November 2nd, 2011
  17. Nice list…

    #31… loose power to a noreaster and be on day 5 of no power or running water… Just like me.

    I was able to save my freezer full of meat with dry ice from work thankfully.

    Glockin Grok wrote on November 2nd, 2011
  18. The regular hunting season just got underway here in Maine. Just in time, because my husband and I just ran out of venison from the buck he’d shot last year. Well, we just got fresh deer for the freezer this past weekend, except this one we accidentally hit with our car. My Yukon has a nice little dent now, but the fresh meat and offal was well worth it.
    Yay fall!
    Great post, Mark! So many great ideas.

    Ashley North wrote on November 2nd, 2011
  19. Mark:

    I love this post. Fall is my favorite season. One lovely thing I’ve discovered on your site is the beauty of COCONUT OIL …

    Combining two items on your list (baths and massage, #20 and #23), I love warming up some coconut oil and self-massaging it into my entire body when I get out of the bath.

    I also keep a small jar of it near the tub, mixed with kosher salt (about a 50-50 mix). It makes a great scrub for rough elbows and feet.

    Coconut oil is great for using in place of conditioner as well. Evenly distribute about 1 TBS into your hair and leave it in for as long as you like (20 minutes to 2 days), then wash it out with regular shampoo (twice) for amazingly soft, manageable results.

    Oh, yeah – it’s good for eating too. I’ve just discovered that it’s quite delicious, drizzled on plain apple sauce :-)

    Again, great post! Thanks.
    Susan

    Susan Alexander wrote on November 2nd, 2011
  20. “don’t waste those poultry carcasses and roast remnants. Make and freeze some homemade stocks for soups, stews, and sauces”

    My husband cooks our Thanksgiving turkey on his Weber grill. One time we tried making stock from the carcass, but it just tasted like SMOKE!

    Nancy wrote on November 2nd, 2011
  21. We just got our 1/2 cow + 50 pounds of ground beef last night (and it is even grass-finished). The 10 free-range chickens come tonight. While expensive purchasing in such volume, it is worth it, esp. on days when I don’t want to venture outside in the winter.

    I am also looking forward to pomegranates coming into season. We usually eat one every 2-3 days because they are so good!

    Happycyclegirl wrote on November 2nd, 2011
    • Wow that’s a lot of meat!! You must have an impressive freezer. How long will that last you?

      Kirsten wrote on November 2nd, 2011
      • It should last us about a year. We chose to get so much as any cows slaughtered after the fall will be grain-finished. So, we planned, saved our $$ and just jumped in.

        Lesson learned, though, put the steaks on the top of the freezer, not at the bottom. I’ll be doing some “heavy lifting” today as I try to haul all the meat out so I can get to the steak at the bottom. :-)

        Happycyclegirl wrote on November 3rd, 2011
  22. As for #28, I’ve found it very helpful to install F.lux which automatically warms the light from your computer screen at sun down (or whenever you tell it to). I find myself getting tired at more appropriate times when working late or watching movies online.

    http://stereopsis.com/flux/

    Zach wrote on November 2nd, 2011
  23. WHoops,…. Jam and Apple Butter!?

    Helen macdonald wrote on November 2nd, 2011
    • Yes! I was wondering about this too – I canned MANY pints of strawberry jam and apple butter in 2010 – prior to ditching bread.

      Now I still have MANY pints of said jam and apple butter – what in the world do you use it for if you aren’t eating hot bicuits or rolls or toast??? I would love some suggestions, actually – aside from giving them as Christmas gifts.

      Nicole wrote on November 2nd, 2011
      • We put them on the occasional Primal crackers (one of the PB cookbooks) or put a little in with some nuts and cream for a dessert.

        Jen wrote on November 2nd, 2011
      • Apple Butter is great on pork roast. If you look around the Primalsphere you’re bound to find a primal friendly apple butter recipe. I think I might have to do this myself.

        kiss wrote on November 2nd, 2011
      • Yup, fruits do nice things to meat. Apple butter would be great mixed with ghee as a glaze for goose or duck, f.ex. Or, if you do dairy, it’s a semi-legal treat to mix jam with raw yogurt. How ’bout a paleo panna cotta with warm strawberry sauce? Or paleo pancakes?
        What I can’t seem to get the hang of eating without crackers is pate, which is such a shame.

        Lauren wrote on November 2nd, 2011
      • I use jam in my smoothies….plain yogurt, jam, spirulina, bee pollen, spinach, carrot, maybe a banana, ice, water. My kids still have a sandwich or two during the week, so it gets used in the “normal” way, too.

        Mommaofmany wrote on November 2nd, 2011
  24. I try to keep it simple for broth making. Whenever We eat meat on bones, I toss them into the freezer. When I have enough for stock, I use the crockpot. I used to add veggies but I like it cleaner with just bones/meat. I fill the pot with bones, skin, necks, feet (whatever I have), cover with water and a splash of vinegar and let it go on low for 24 hours. I test for doneness if I can break the bones with my fingers. It makes about 3 quarts. I fee the dog the overcooked bones as a snack.

    I should learn to can the broth to save room in the freezer.

    ValerieH wrote on November 2nd, 2011
  25. Great list – I LOVE #26…definitely going to share this with some folks. Thanks

    Tyler Wainright wrote on November 2nd, 2011
  26. Gotta say tip 23 is off the mark. I am a nationally and state certified massage therapist with 10 yrs experience. The last thing you want to do if you’re fighting off something is get a massage. If you want to feel like a truck ran over you within a few hours, go ahead. Otherwise, stay home, rest and let your body deal with it. Self massage as one of your readers posted is generaly harmless. However, I’ve had clients become very sick from having a massage when they were on the brink of becoming ill. Not to mention you’re in small room with another person spreading your germs, thanks but no thanks. Use some courtesy.

    Liz wrote on November 2nd, 2011
    • Though I’ve never had a massage when I was sick I did have an amazing experience with a former chiropractor. I was coming down with a cold and he massaged my face, neck, and throat (lymphatic massage?). It definitely wasn’t very comfortable. For the next few hours it was like a faucet was turned on, and my sinuses began draining non-stop. Within 24 hours I was symptom free.

      Estrella wrote on November 2nd, 2011
  27. This MESSAGE IS TOTALLY PAPA GROK APPROVED…GROK IT!!!!

    Dave PAPA GROK Parsons wrote on November 2nd, 2011
  28. The yellow glasses really work. I highly recommend them.

    I am in Houston and there is a lot of smog. Is it worth the trouble to sunbathe?

    shannon wrote on November 2nd, 2011
    • Shannon, some online weather forecasts (like weather.com) have a UV index. Unfortunately, it seems Houston’s index is only 2 today. Personally, I don’t bother sunbathing until it gets up to 4 or so.

      Timothy wrote on November 2nd, 2011
  29. I love #2 Follow Grandma’s example. Both of my grandmas would always preserve fruits and veggies for the winter. We would literally have a full basement filled with jars of all kinds of delicious things, pickles, jams, marinated veggies, ahh the good old days.

    Tatianna wrote on November 2nd, 2011
  30. The Armadillos hibernate during the winter, easy to spot their dens, they taste like chicken.

    rob wrote on November 2nd, 2011
    • Armadillos are the only animal other than humans that carry Leprosy.

      Bill wrote on November 6th, 2011
  31. Great tips…though I’ve got to say, for me, as a dance mom and bell choir mom, I know Christmas is coming when I’m running around like crazy. Though I learned a few years ago that when it’s Nutcracker/ Christmas show time, I REALLY need to sleep, exercise and eat clean!

    Jenna wrote on November 2nd, 2011
  32. Too late for fall Mark! We’ve gotten almost 2 foot of snow in the last week and expect more on Saturday! Great post though(as always).
    As for #16 – has anyone tried Jambu’s “barefoot” stuff? They have some cute winter boots but they look a bit thick in the sole. No way am I going with the VFF “winter” boots. My little piggies need to cuddle up together and stay warm!

    FoCo Girl wrote on November 2nd, 2011
    • Have you looked at Manitobah Mukluks? They are traditional North American aboriginal winter footwear. The soles are Vibram. Very comfy and spacious for a boot. http://www.manitobah.ca/

      Happycyclegirl wrote on November 3rd, 2011
  33. Hi Mark -

    Love #26 – getting outside during the day. A walk at mid-day perks me up, gets me some sunshine, and adds to my low-intensity exercise for the day. What’s not to like?!!

    I’ve been following Primal the last 3 months (about 80/20). While I have not noticed the scale going down much, I have had to tighten my belt 2 inches, and clothes are fitting much better. Also energy and mood are high most of the time. And this at a time when I am traveling a lot for work and eating out almost all the time.

    I just got my copy of 21 Day Total Body Transformation to give me more ideas for my Primal lifestyle.

    Thanks for all the great information on this site and your wonderful books.

    Geri wrote on November 2nd, 2011
  34. Love these seasonal tips!! I love doing things in season – even though we live in California now! :-) Anyway, my suggestion as winter comes in is to try a new winter sport. I started playing adult hockey a few years ago and it is the most fun ever. It is the epitome of PB rule #7: PLAY! Just because it’s cold out doesn’t mean there aren’t lots of opportunities for some great play!!

    trail chick wrote on November 2nd, 2011
  35. Not to brag but… I live in South Florida. The “winter” is the time when we’re outside the most!

    Kirsten wrote on November 2nd, 2011
  36. Reviews for #5: AeroGarden good, Prepara Power Plant Pro meh. The grow light is VERY bright, though, so I’d recommend putting it in an area you can easily close off.

    Christine M. wrote on November 2nd, 2011
  37. Here Maine, this not only the way life ‘ought to be’ but for many of us ‘the way life is.’

    Chris wrote on November 2nd, 2011
  38. “In northern climates, however, a little bit of seasonal metabolic syndrome accompanied by a nice layer of adipose tissue might have been protective against the cold and the coming dearth of edibles. ”

    That was posted in an earlier article that was linked in this post, but I will respond here.

    Huh? It seems that subcutaneous fat would be an excellent insulator, but fructose primarily promotes visceral fat deposition. I don’t see how visceral fat would be a good insulator relative to subcutaneous fat. Perhaps paleolithic humans would just store the fat subcutaneously.

    Black_Rose wrote on November 2nd, 2011
    • I think you’ve got it. Chris Masterjohn has written extensively about the nutrients needed to mobilize visceral fat out of your organs and into the subcutaneous layer, where it belongs. (Short version: egg yolks, liver, greens.)

      correcty fairy wrote on November 2nd, 2011
  39. Been saving up my bones from drumsticks and I have a whole chicken in the oven right now and will be saving everything from that to try making my first broth!

    katie wrote on November 2nd, 2011
  40. Love’s me some bone broths!! We do local pasture chickens – the WHOLE bird + some feet! Crack, chop, and smash bones so the goodness comes out. put in a pot, fill with as much water as you can, add some carrots, onions, and celery, bring to a boil, then (here’s the TRICK), set oven to 180-185 and slow simmer for 12-14 hours. This gets all the love and goodness out in the broth. You’ll never have better.

    Strain and put into pint size containers. This is pretty concentrated stuff, so you can add as much water as a ratio as broth per your recipes. Having good stock on hand is a life saver! It’s almost a meal in itself!

    craig almaguer wrote on November 2nd, 2011

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