Podcast Episode #158: Low-carb diets, Microwaves, Paleo newbies and free-range chickens

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1. What’s new for you from Diane & Liz [2:30] 2. Shout Out: Bravo for Paleo [9:10] 3. This week in Paleosphere: New York Times article on ketosis [14:40] 4. Listener Questions: 
* Microwaves, safe or not?  [22:55] * Paleo newbie issues [30:15] * How to find success as an introvert [34:09] 5. Liz’s Homestead Hijinks of the week: free-range chickens [50:36] 6. Diane’s Kitchen tip: Herbs, dried vs. fresh [53:21] 7. This week’s winner for hashtag: #firstpaleopic [55:38]

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Liz Wolfe: Hey everyone! Welcome to Balanced Bites podcast number 158. I’ve now officially said, “hey everyone!” 158 times.

Diane Sanfilippo: {laughing}

Liz Wolfe: Hey Diane!

Diane Sanfilippo: Hey!

Liz Wolfe: I’m Liz. And, let’s hear from our sponsors. Pete’s Paleo, bringing fine dining to your cave. Make eating paleo easier and more delicious with Pete’s meal plans. Great for those nights when you need real food fast. Pete’s Paleo is now offering 21-Day Sugar Detox friendly meals to make your life that much easier on the 21DSD. Check out http://petespaleo.com/ for all the details, and be sure to check out chef Pete’s cookbook, Paleo By Season, and also buy their bacon, you will not regret it.

Diane Sanfilippo: {laughs}

Liz Wolfe: Next up; Chameleon Cold-Brew. Their new ready to drink single serving bottles are hitting store shelves. Look for a black coffee, as well as a vanilla and a mocha, which are both black but just very lightly sweetened with organic cane sugar. Stay tuned for details on new flavors, or head over to their website, chameleoncoldbrew.com.

Finally, we have Splits59. It’s a high performance and high fashion active wear company based out of LA. Check out their new pinnacle line, Noir de’Sport. A hyper modern aesthetic with welded seams, contrast geometrics, textural blocking, and other intricate details that I am so not cool enough to wear, but try anyway. They’ve generously offered our listeners 15% off any regularly priced merchandise with Promo Code: BALANCEDBITES, one word, not case sensitive. Cool.

Diane Sanfilippo: Awesome. And definitely grab one or four Ashby tanks, because that’s the thing I live in all the time.

Liz Wolfe: Oh yeah, get over it.

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughing}

1. What’s new for you from Diane & Liz [2:25]

Liz Wolfe: So what’s new with you, other than you’re super famous for wearing Ashby tanks?

Diane Sanfilippo: {laughs} So is Julie from PaleOMG. She’s obsessed with them as much as I am. What’s new? So I mentioned I think last week briefly, but I just want to hit people again with the dates upcoming for the Mediterranean Paleo Cooking tour. Just a side note on that; any books that you have of mine, you’re absolutely welcome to bring. The tour is for Mediterranean Paleo Cooking because it’s releasing, but feel free to bring your 4 copies of Practical Paleo and get them signed {laughs}.

October 28th, That’s a Tuesday, we’ll be in Nashville. Wednesday, October 29 we’ll be in Atlanta, and then Thursday, October 30 we’ll be in Chicago. Friday we will nowhere, because that’s Halloween. Hopefully you guys will all be having a great time. And then Saturday November 1st we’ll be in San Francisco. You can check out my website, blog.balancedbites.com, on the sidebar there is an events link, and you can RSVP for any of those because space is limited, so we need folks to let us know they’re coming so we can cap the event if we have to. So that’s kind of the heads up on that.

The online workshop, you and I have been plugging away, getting all of that material together and getting all the modules sorted out for people. So hoping that will release late in the fall, possibly early winterish. Just kind of depends on all the bells and whistles that we add. So we’re really excited about that.

A couple of more quick things. The next 21-Day Sugar Detox starts on October 6th, so if you’ve been thinking about it, you want to check it out, it’s definitely a good program to take on when it’s not summer. {laughs} So now that all the tempting sweet fruits are kind of out of season, it’s a good time to check it out. That’s Monday, October 6th it starts. Just go to 21DSD.com for details on that.

Finally, I think the last announcement I’m going to make is about the Balanced Bites Healthy Holiday Recipes. I created this eBook last year. I think it had 24 recipes in it, and it was a huge success. Tons of people were super excited about it, and I really wanted to be able to offer that to you guys again this year, but of course I will make it bigger, badder, and more awesome. So, you don’t need to do anything to get that except be on my emailing list. And it’s totally free. So I’m pretty excited about that because I pretty much love giving stuff away. {laughs} That’s pretty much it. Just make sure you’re on the list so you can get that free healthy holiday eBook when it comes out.

Liz Wolfe: When you give people stuff, then they like you and they want to be your friend.

Diane Sanfilippo: {laughs} I have so many friends.

Liz Wolfe: So many. You give away a lot of stuff.

Diane Sanfilippo: I do give away a lot of stuff. I think I told my team that I want 80% of the work we do to be stuff that we give away, and 20%, at least what they work on. Because book stuff, I work on independently. But I just like that. I think it’s fun.

Liz Wolfe: I told my team.

Diane Sanfilippo: {laughs} The goats? Leslie Knope and…

Liz Wolfe: Actually I didn’t tell them anything, yeah, because none of them are human. So we don’t really speak the same language yet, but we’re still working on it.

Diane Sanfilippo: You told them, keep eating this grass, because I don’t want to buy a lawn mower.

Liz Wolfe: {laughs} Good job eating that foliage! Watch out for the electric fence. None of it mattered.

Diane Sanfilippo: {laughs} Awesome. What’s up with you?

Liz Wolfe: Oh you know, I’m just sitting here, fully clothed.

Diane Sanfilippo: {laughing}

Liz Wolfe: {laughs} And that’s about it. I’m in the beginning of a lot of things that are going to have a very long, extended beginning, middle, and end.

Diane Sanfilippo: Yeah.

Liz Wolfe: So it’s like, I don’t know, people are going to get sick of hearing what I’m working on because it’s going to be a very long time before anything comes to fruition.

Diane Sanfilippo: {laughs}

Liz Wolfe: But basically, my answer will always be skin care line, preconception and fertility program, and some fun updates to Skintervention.

Diane Sanfilippo: Well, this could be the first episode somebody has every tuned into, so they don’t know.

Liz Wolfe: That’s true. That’s true.

Diane Sanfilippo: Don’t forget, we have new listeners all the time.

Liz Wolfe: And of course, if you’re like, oh all that stuff sounds awesome! Sign up for my email list, which you can do at realfoodliz.com. Because whenever any of this stuff is ready, the first people I tell are my subscribers.

Diane Sanfilippo: Yeah.

Liz Wolfe: I never spam, and in ever sell stuff. Well, at least not stuff that I don’t care about, participate in, or believe in.

Diane Sanfilippo: Yeah.

Liz Wolfe: So, you’re not going to get a bunch of garbage. It’s pretty much all unique content that I generate for my subscribers, because I respect y’all.

Diane Sanfilippo: Well, that’s stuff that you’re working on kind of all the time.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And you’re putting out videos pretty regularly, so if you guys are not subscribed to Liz’s YouTube channel, you should definitely subscribe, because it’s totally entertaining, and educating, so I think that’s kind of a good one too. You’re pretty much always working on that stuff. Projects that we work on are not; listen, it takes me months to write a blog post, but in general, we’re not {laughs} the projects we’re working on are bigger than blog posts at this point, so they take weeks and months for us to get out.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: I have 10 more projects I never even mention because I can’t. That will just freak everyone out, including myself {laughs}.

Liz Wolfe: I’m already a little freaked out.

Diane Sanfilippo: Yeah, we’re all freaked out. I do have a team, so certain things, like I said, are just me plugging away. And our workshop is a bunch of us.

Liz Wolfe: Yeah, that’s a big deal. That’s going to be huge. The bloggers will understand this, people out there kind of plugging away on a blog. When you’re working on stuff that you really want to be helpful for people, there’s a point where you have to balance free and paid content. This podcast is weekly and free. My other podcast; free. Blog posts, recipes; free. Interaction on Facebook; free.

Diane Sanfilippo: Mm-hmm.

Liz Wolfe: And that’s the stuff I think you and I are both really passionate about doing, but at some point, {laughs} you’re spending all your time doing free stuff, and you really do have to find a way to pay the internet hosting fees and stuff.

Diane Sanfilippo: Yeah. {laughs}

Liz Wolfe: There’s always going to be a project in the works, and it’s always going to be really exciting, but it takes time.

Diane Sanfilippo: Yeah, and even if they’re projects that are free, they still take time.

Liz Wolfe: Yeah.

Diane Sanfilippo: All of it; it’s a lot. Everybody kind of stay tuned for all that good stuff.

Liz Wolfe: It’ll be fun.

Shout Out: Bravo for Paleo [9:10]
Diane Sanfilippo: Alright, our shout out this week is to Bravo for Paleo, who is doing some really cool stuff as a premed college student over at Louisiana State University in Baton Rouge. They’ve got a paleo inspired concession stand during football tailgating. We’ll link to this, it’s http://bravoforpaleo.com/. You guys can check that out.

Liz Wolfe: LSU is like a major football school, right? You don’t know.

Diane Sanfilippo: Oh my gosh, I am so the worst person to ask about that.

Liz Wolfe: {laughing}

Diane Sanfilippo: So, interesting side note.

Liz Wolfe: I think they’re pretty maj.

Diane Sanfilippo: Ok, interesting side note. It’s Monica. Monica Bravo is her name, how awesome is that. {laughs}

Liz Wolfe: Are you kidding me? I never put that together. Monica Bing.

Diane Sanfilippo: That’s cool. {laughs} Chanandler Bong.

Liz Wolfe: {laughs}

Diane Sanfilippo: Ms. Chanandler Bong. Oh what was I going to say? Oh, you’re killing me.

Liz Wolfe: Bravo. Football.

Diane Sanfilippo: This is how quickly I lose; oh. Totally side note on the football thing. When you were asking, you know, it’s a big football school. When I picked colleges, I had this college guidance counselor who showed me pictures of what college looks like, you know I’m saying this with finger quotes, and there were kids in a library, and I was like, no, that’s not what I’m looking for.

Liz Wolfe: {laughing}

Diane Sanfilippo: {laughing} Kids throwing a Frisbee on a quad, and for some reason I don’t know, maybe that wasn’t what I wanted at the time. And then there were guys and girls in these varsity letter jackets, I guess they were probably Greek letter jackets, in front of a sorority house on a stoop, and I was like, yeah that’s what I think of. I wasn’t even involved in Greek culture. I went to one sporting event my entire time.

Liz Wolfe: You went to Syracuse, and you didn’t go to basketball games.

Diane Sanfilippo: I know! So here’s the thing, I worked every weekend. I was constantly working. I was at the Gap working. I was folding jeans and stuff.

Liz Wolfe: Dude, I was leasing apartments for first management in Lawrence, Kansas, and I made it to the games. But you might not be able to Gap and work drunk. Because I did.

Diane Sanfilippo: No, that I could not do. Because I had to drive there, and also give people money and change, and at some point I was actually managing the store. So that would not have flown. Anyway. Ok, Bravo for Paleo. What do you think about a paleo concession stand? Would you go for the paleo friendly stuff, or would you be like, I kind of want the hot dog and I’ll eat it without the bun. What would you do?

Liz Wolfe: That’s a really hard question because are you asking college Liz, or are you asking…

Diane Sanfilippo: {laughing} No, I don’t think I should ask college Liz anything.

Liz Wolfe: {laughs} I think that I’ve found. Yeah, at this point. I really legitimately enjoy eating a big hunk of meat with no bun. But, I think I would stick to the paleo stuff. I think it’s better anyway. Maybe I would eat the high fructose corn ketchup with my burger.

Diane Sanfilippo: {laughs}

Liz Wolfe: But, I think I would go with the paleo stuff. Would you, or would you go for the traditional, well you wouldn’t do beer, but you know. Brats and soft pretzel?

Diane Sanfilippo: I would definitely be eating the paleo stuff. I’m one of those people who, I get so excited when I see something that I can eat that I think is good and healthy that I would order one of everything on the menu {laughs} because I’d want to try everything, and I’d just be so excited that it’s there that I would be like, I’ll have everything. I just want to eat all of it.

Liz Wolfe: That’s probably what I would do.

Diane Sanfilippo: That’s what I would do.

Liz Wolfe: But also, if there were nachos, I’d totally do the nachos. I’ll make some concessions for concessions.

Diane Sanfilippo: {laughs}

Liz Wolfe: But, I’m a little more specific. I kind of go for the thing that’s least likely to contain transfat. {laughs} Which is so not a tailgate conversation, but whatevs.

Diane Sanfilippo: I’d go for the things that are least likely to contain gluten.

Liz Wolfe: Mmm.

Diane Sanfilippo: But I feel like there’s a good cross section there.

Liz Wolfe: I’d have to agree.

Diane Sanfilippo: I think so. Alright, well it looks like she’s got; I mean, I didn’t get a chance to dive into how she’s doing all this. She’s got barbecue pork lettuce wraps, and chicken and vegetable coconut wraps, and I hope they’re not from our least favorite {laughing} coconut wrap.

Liz Wolfe: Oohhh. Womp, womp.

Diane Sanfilippo: Kale chips with an aioli. That’s interesting. Have you ever eaten Sea Snacks?

Liz Wolfe: Yes.

Diane Sanfilippo: Do you pretty much look like you just emerged from the swamp?

Liz Wolfe: Do I dribble small seaweed all over myself?

Diane Sanfilippo: {laughing} Yes.

Liz Wolfe: Yes.

Diane Sanfilippo: I feel like that happens with kale chips too, so if I were eating those somewhere in public, inevitably there would be green stuff all over my teeth and dripping down my chin. And I’m doing this with my hands to show you, but you can’t see me.

Liz Wolfe: {laughs}

Diane Sanfilippo: Kale chips all over the chin.

Liz Wolfe: {laughing}

Diane Sanfilippo: I mean, we look like overgrown children with food crumbs with this stuff. So I don’t know if I’d order the kale chips. But I do love kale chips. Alright, well I guess if you’re at Louisiana State, check out Bravo for Paleo.

Liz Wolfe: Yeah, and Instagram it and tag us, because I want to see it.

Diane Sanfilippo: Yeah.

Liz Wolfe: No judgment if you’re drinking beer.

This week in Paleosphere: New York Times article on ketosis [14:40]

Liz Wolfe: Alright, so. This week in the Paleosphere. This is one that I know our friend Jimmy Moore was really happy about. Our ketogenic expert. An article in the New York Times called A Call for a Low Carb Diet that Embraces Fat. What stood out to me about the article, and I know Jimmy loved about it, was that finally, this mainstream article comes out that realizes eating low-carb doesn’t just mean eating a ton, a ton of meat. Because usually, we see all of these so-called expert nay-sayers just kind of pounding on a low-carb diet, because they say too much protein is dangerous, and this and that. But really the whole point of a therapeutic low-carb or ketogenic diet is to yeah, obviously reduce the carbs, but to focus more on fat and moderate protein. So I think this is kind of a win for the whole low-carb, ketogenic subset of the real food movement because I think they’ve really had to battle that misconception for a really long time. And people aren’t going to get it right until, number one, they understand the amount of fat that you have to eat to be in ketosis, and also that a high protein diet is a very different thing. That’s more kind of like, {laughs} what a body builder diet. All the protein, all the time.

Diane Sanfilippo: Yeah. Which has its purpose. I don’t think it’s a terrible way to eat for a certain goal, but in terms of the same type of health effects, it’s definitely not the same. I think it’s almost also a little bit of a win just for paleo in general, because we get tied in with the whole low-carb thing so often, and we also get tied in with the whole, oh it’s an all meat diet, kind of thing. So, that’s definitely a win.

Liz Wolfe: #win!

Diane Sanfilippo: {laughs}

Liz Wolfe: I know you’ve played around with the ketosis stuff, and I have too. Have you done anything with that lately, or are you mostly down with the good carbs these days.

Diane Sanfilippo: I haven’t done it lately. I’ve been sort of training in a moderate way so I want to make sure I get some carbs in. I feel pretty good, I feel pretty balanced. I’m not doing it now, but it is something that I do every now and then if I feel like just shaking things up. And I don’t know that I really get deep into the whole nutritional ketosis thing. I think I end up really shifting; I don’t know. I’m not really sure where that threshold is. I really think I could be eating too much protein to be really deeply into ketosis, but I know that when I do it, my satiety increases, so I’m able to…

Essentially, I think the reason it works for me is I’m able to spontaneously reduce calories and not reduce satiety, and really not reduce nutrition outside of what I need. Anybody who’s listened to this show for a really long time knows I can easily eat way more calories than I need to. I like cooking, I don’t have an eating disorder. That’s not the issue that I have. But if I’m too sedentary, or if I’m dealing with stress for a month, and I’m used to consuming calories while I exercise, and so the portions I’m used to giving myself match what I’m always used to eating, and I don’t really change it when I’m not moving as much because I really enjoy my food. And I cook it, and I love it, and it is what it is.

Anyway, when I do that, yeah. I think it helps me sort of curb some of the random snacking or curb some of the extra portions that I might be eating or larger portions. I’m not really sure, but I haven’t gotten into it to the same degree that Jimmy has. Quite obviously, he’s written a book on it.

Liz Wolfe: Well it’s interesting because I think we really don’t have a whole lot; people that know me know, they know I like the historical record. I like looking at the long, lengthy record of civilizations of people that we have studied, and what they ate, what their diets were healthy cultures across history. We don’t really have a great historical record of ketogenic diets, maybe one culture that we really know much about. So what’s interesting to me about this “nutritional ketosis” thing is that it’s relatively new, as far as being evolutionary novel, but it’s also fairly well studied as therapeutic.

Diane Sanfilippo: Yeah.

Liz Wolfe: So it’s pretty exciting to be able to implement this in a real food way, and I like these ideas because, unlike the low-fat dogma of the last 30 years, this has actually, in a really short period of time, proven to be something really worth looking into for certain subsets of the population. And even just people that want to play around with it, that’s cool.

Diane Sanfilippo: Yeah.

Liz Wolfe: I don’t know, I’m just watching this with great interest, how this unfolds.

Diane Sanfilippo: Yeah, and I think that what you said about there maybe not being a huge evolutionary background on it, I don’t know that therapeutically anybody needed to do that.

Liz Wolfe: Right.

Diane Sanfilippo: So maybe there were a couple of cultures who didn’t have huge access to lots of carbohydrate matter, and so weren’t eating higher carb diets like some other cultures may have, but we have to contextualize it also to now. And so what are we not evolving to handle now from our environment, and does this therapeutic intervention work really well.

Liz Wolfe: Yeah.

Diane Sanfilippo: Interestingly enough, I’m not opposed to a low-fat intervention as an over-arching approach. It’s not the low-fat that gets me, it’s what low-fat means to the USDA in terms of what you should then eat. I’m definitely somebody who likes for people to eat a healthy amount of fat. I think usually at least 50% of your calories coming from fat is about what you land on if you just eat real food and don’t scare yourself away from the fats, or don’t shy away from them. You know, you eat egg yolks and you put some fat on your salad, you end up around 50%.

But I think the same way a low-carb intervention may be great, I think a low-fat intervention can work for some people. And I don’t think anybody needs to be freaked out when I say that. I’m not talking about zero fat, I’m just saying some people may do well with that. They may find that they can stick to that more easily than low-carb. So if that helps them get better, because it has been studied. It’s just that it’s a different; I don’t want to see people who eat a low-fat diet then just eating tons of grains. You know what I mean?

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: If they’re going to do something that’s lower in fat, you can get healthier doing that. If you’ve got hundreds of pounds to lose, or even tens of pounds to lose, and that’s for health reasons, not just aesthetics, it can be done in a myriad of ways, and I think it’s just a matter of, which is working for you, which feels good for you, which are you going to stick to, and then it’s really important to look at what you’ve done and see if it’s still working for you. That’s the big thing that kind of gets me about sometimes the low carb thing. People get stuck on it, and don’t try something else because then they become scared of trying something else. And I really want to make sure that we encourage people. You asked me, are you doing it now? Because you know that I don’t just stay with that forever.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: If it’s not going to fit my lifestyle right now. I think that’s the other really important thing when it comes to this whole low carb, low-fat, whatever you’re doing. Even strict paleo, right? We don’t tell people, never touch a corn chip again, it’s going to kill you! No. You do this strictly for a certain amount of time if you want to, and then you have to figure out what works for you going forward.

Liz Wolfe: I’m just sitting here amongst all the cans of worms we just opened.

Diane Sanfilippo: I know, right?!

Liz Wolfe: {laughs} I know right? Alright we should move on.

Diane Sanfilippo: Alright.

Listener Questions:
Microwaves, safe or not? [22:55]
Liz Wolfe: Alright, our first listener question is from Jennifer. Microwaves; safe or not? “What’s the verdict on microwaves; friend or foe? My naturopathic doctor says they basically take nutrient dense, organic foods and ruin them. I understand you’re not supposed to heat up anything in plastic in the microwave, but what about glass dishes? I searched for information to back up the claims, and I’m not finding any solid research. I like to use the microwave to heat up leftovers and cook the occasional sweet potato. That’s about it. Thoughts? By the way, love, love, love your podcast. I submitted a question earlier and ended up getting one on one counseling with Holly Morello.” I love Holly. “After 10 years of chronic constipation, she was the first practitioner, and I’ve worked with several, who thought to order a full thyroid panel test. She discovered I have Hashimoto’s. I’ve been managing it with a clean diet; no grains, no dairy, no caffeine, no sugar, no alcohol, and I already feel so much better. Thanks for all you do.” That’s cool!

Diane Sanfilippo: I love that. For anyone who’s listening, Holly is on my team, and you can check out the, I think it’s the coaching page on BalancedBites.com. Sorry, did you hear that?

Liz Wolfe: I did.

Diane Sanfilippo: I’m actually trying to see where we have it. I think it’s under About; get one on one coaching, and you can get some coaching from Holly. She’s awesome.

Liz Wolfe: So, as far as microwaves go, you’re not finding any solid research, Jennifer, because as far as I’m aware, there is no solid research. It’s one of those things where I’m kind of like, meh. It’s a little lazy to use the microwave all the time. I’m not 1000% sure what we might find out 10 years from now or 15 years from now. So, I kind of try to go for the stove, the oven, and even the toaster oven. Which, I don’t know, I think it’s infrared, I don’t know what they do to use those things.

I think we actually have some pretty good indications that it does not zap nutrients. I don’t think we have any proof that nutrient content is actually degraded in the microwave. However, all the whatever.

Diane Sanfilippo: {laughing}

Liz Wolfe: EMF, tin foil hatty types and everybody, I just think it’s kind of worth trying to move away from if you can. But I do the occasional sweet potato, as well. I just wouldn’t; I think this is kind of why some Weston A Price people really don’t like paleo people, because we aren’t into the tin foil hatty, don’t use the microwave.

Diane Sanfilippo: Right.

Liz Wolfe: Don’t sit near your cell phone stuff.

Diane Sanfilippo: Right.

Liz Wolfe: Which I think it’s important you can reduce your exposure to these things as you can. But I just don’t think.

Diane Sanfilippo: But we have things to do!

Liz Wolfe: Yeah!

Diane Sanfilippo: And we don’t have time for all of that.

Liz Wolfe: Exactly! We’ve got stuff going on, and it’s like, you just do what you can and I think this is one of the things kind of at the bottom of the list of stuff that needs to be triaged. Diane, you’re probably; you don’t even have a microwave!

Diane Sanfilippo: I do. But I didn’t for a while. I only have it because it was built in in this kitchen.

Liz Wolfe: Oh.

Diane Sanfilippo: I pretty much exclusively use it for partially melting the frozen cherries that I’m eating sometimes, which I know {laughs}

Liz Wolfe: That’s what your mouth is for!

Diane Sanfilippo: No, sometimes I just like them to be a little melted. I don’t want to wait. Sometimes I just let them sit on the counter, but sometimes I give them 10 seconds in the microwave {laughs}

Liz Wolfe: Ugh.

Diane Sanfilippo: I’ll use it for melting chocolate. From a culinary perspective, it just ruins food. There’s nothing that comes out of the microwave that’s better than cooking it on a stovetop or in an oven. It’s just, the texture, the heating is uneven, I just don’t like microwaves for that reason. Other than that, I don’t know. We degrade nutrients when we cook food in general, so if you’re trying to get tons of nutrition from food and you’re constantly microwaving it, I think that, I don’t know, if you’re having trouble and you feel like you’re nutrient deficient all the time, don’t cook all your food in the microwave. But if it either means you’re eating the food or you’re not, I would just not worry about it too much.

Interestingly enough, when I had my last office job, luckily we had a toaster oven, so I used to bring whatever food I was going to eat, you know, heat up my breakfast or my lunch, whatever it was, I would bring it in one of those glassware containers that could go from the freezer to the oven. So I would just heat it up in there or a piece of foil or something like that. It really doesn’t take that long to heat food in a toaster oven.

Liz Wolfe: Nu-uh. Because you don’t have to preheat it. It’s like a little mini oven that you don’t have to preheat.

Diane Sanfilippo: Yeah. So I personally, that’s how I reheat most of my food, because if it’s going to be uneven at all, it’s not going to be scalding in one place and cold in another. It’s just maybe not done heating through because I got impatient. That’s kind of my take. But from the nutritional perspective; I don’t really know. We learned a bunch about that in school, and my school definitely had, and this was years ago now. But definitely had a bit of the Weston A. Price orientation in terms of a little bit of, I don’t know, a little bit of fear mongering about things that we just aren’t sure about. And also, I don’t know. I don’t know if we have time {laughs}

Liz Wolfe: To get into all of it. {laughs}

Diane Sanfilippo: To get into all of it! You know. You have to decide which minutia is worth stressing over. Some of it is.

Liz Wolfe: I don’t like for my husband to put his laptop over his…

Diane Sanfilippo: Testicular region.

Liz Wolfe: {laughs} I was going to say twig and berries, but.

Diane Sanfilippo: {laughing}

Liz Wolfe: I was going a little Austin Powers there. So that’s something that I try to mitigate, just because it seems; well I like to be bossy. I should clarify; I don’t think that cooking in the microwave degrades nutrients any more than any other means of cooking. That’s what I meant. Because as you said, any time you cook something you can break down some of the nutrition. But if anybody has really good, solid science on this that they want to send our way, go for it. But most of what’s out there I think is a little bit more, like you said, fear mongery than anything.

Diane Sanfilippo: Yes. But that being said, I just would avoid it when you can. When heating up leftovers, just heat them up in, get a toaster oven. Seriously? Get a toaster oven.

Liz Wolfe: Yeah. I love my toaster oven.

Diane Sanfilippo: It’s like, in my apartment in San Francisco for 7 years. I mean, I was by myself, so I was heating food up all the time there. It was amazing. The texture is so much better.

Liz Wolfe: And don’t use the microwave to melt ice cream because you’re not supposed to do that. If you want melted ice cream, buy a freaking milk shake.

Diane Sanfilippo: {laughing} I had a boyfriend who used to do that.

Liz Wolfe: Spencer.

Diane Sanfilippo: Ohh! Spence does that?

Liz Wolfe: Yes.

Diane Sanfilippo: I had a boyfriend who would take an entire pint of Ben and Jerry’s cookie dough ice cream, and just turn it upside down in a bowl and then melt the entire thing. I was like, what is the point of that!?

Liz Wolfe: That’s not ok. If that was ok, they would call it cold soup and not ice cream.

Diane Sanfilippo: He would eat it like cold soup. That is so ridiculous. You’re right.

Liz Wolfe: It’s ridiculous.

Diane Sanfilippo: Just buy some heavy whipping cream, and put some stuff in it, and put it in the blender.

Liz Wolfe: {laughs} Yeah!

Diane Sanfilippo: That’s what you really want.

Liz Wolfe: Put some chunks of chocolate, and some heavy whipping cream, and go to town. But don’t do it in front of me.

Diane Sanfilippo: Word.

Paleo newbie issues [30:15]

Liz Wolfe: Alright. Next one. Newbie paleo issues. Mike says, “hi Diane and Liz. I love the podcast and being on both of your email lists.” Yay, personal testimonial! “I’m a personal trainer that decided that I needed to start eating better than I was overall, and recently started eating paleo. Not 100%, but the majority of my food. I know this is kind of gross, but I’ve been having diarrhea the past week and a half since I’ve started eating this way. I was wondering if this was common. Maybe the change in food and flushing out the toxins? Hope to hear from you. Thanks.”

Diane Sanfilippo: So, I’m just going to throw something in here that was kind of my very first instinct, and I’m curious what you have to say too, on this, Elizabeth.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: {laughs} My immediate thought was, he’s probably eating a lot more fat than he used to, especially if he just kind of quickly went to cutting his carb intake, cutting his grains out, because I’m assuming that’s the biggest shift. And if we start eating a lot more fat than we were eating historically, for the last weeks, months, years, decades, a lot of times you’re gallbladder just can’t keep up. So you really need your gallbladder to be excreting bile at a regular pace to respond to the fat that you’ve eaten in order to emulsify it and break it down and have it not move too quickly through your system. So that’s kind of one immediate thing I thought of.

The other thing I’m thinking of is if he’s eating a ton more insoluble fiber. So, green vegetables, kale, specifically is super high in insoluble fiber. If he’s added any seeds, like chia seeds or flax seeds, that can definitely move through you really, really quickly. So, really any time you change your food, that can definitely happen, and I think it’s important to figure out, is it a couple of specific foods or is it just a lot of fat at once? And this is one of those times where I would say, you know, maybe just increase the fat more slowly and kind of go from there. Same thing with those green leafy veggies and what not. Do you have more thoughts on that, Liz?

Liz Wolfe: Yeah. I was going to say the gallbladder stuff as well. You can work on doing some bitters, doing some fermented foods, like those different things that kind of help the gallbladder function a little bit better over time. I wouldn’t let this go for weeks and weeks and weeks. We don’t want to be having the everybody out reaction for weeks and months at a time.

Diane Sanfilippo: Yeah.

Liz Wolfe: I think you probably nailed it with the gallbladder stuff.

Diane Sanfilippo: Yeah, those are kind of the two big ones. The gallbladder or just a ton of insoluble fiber. I think when I first went paleo, kale. We have to link to Jim Gaffigan’s video on kale. Because I know you’re kind of a kale hater.

Liz Wolfe: Yeah, a little bit.

Diane Sanfilippo: And, I’m not a kale hater, but I’m like whatever about it. I’m not impressed by people’s kale consumption.

Liz Wolfe: {laughing}

Diane Sanfilippo: You have to see this video if you haven’t seen it. But it definitely can send you to the bathroom if you’re not used to it. So either of those; let us know Mike.

Liz Wolfe: I’m also curious how much water Mike is drinking. Because if he maybe went from foods where the water has been basically assaulted and abused out; you know, water-less foods.

Diane Sanfilippo: Mm-hmm. Right.

Liz Wolfe: Like breads and things like that. If he’s drinking the same amount of water as he was before, because you know how a lot of personal trainers like to drink a loooot of water.

Diane Sanfilippo: {laughs}

Liz Wolfe: It may not be biologically appropriate to be drinking that much water.

Diane Sanfilippo: Yeah, so check out the digestion section of Practical Paleo will give you some help in terms of how to address the whole fat thing if you need to support your gallbladder and just make sure that you’re able to digest and break down those fats if it is that.

How to find success as an introvert. [34:09]

Liz Wolfe: Cool. Alright. How to find success as an introvert. Amy says, “Hey ladies! You’ve both given a lot of great advice regarding education and training for people looking to become nutritionists, health coaches, etc. I’ve got the education piece down for now; there’s always more to learn, of course, but I’ve got the requisite letters after my name, which is what I’m trying to say. But I’m having some trouble getting my business off the ground. I’m a bit of an introvert, so networking, mingling, talking up a storm about myself and my skills and services are just not my strong suites. But, that’s not the biggest obstacle. My biggest impediment right now is myself. My own head and my negative thinking. I’m very easily discouraged when things don’t work out or I have high expectations for things and they fall flat. Do you have any advice or words of encouragement for people who need a little boost once in a while to keep them going when it feels like things are going nowhere, and they’re just spinning their wheels. I know these things do take time, but something’s got to give, and soon, know what I mean? It’s disheartening to keep trying and keep putting things out there, and it feels like most of it falls down a black hole. I’m speaking specifically in regards to building a career in nutrition and health, but I guess this could be applied to just about any goal someone has. Sometimes I try the whole, fake it till I make it, approach, but it feels very disingenuous. I’m not that good an actress. At some point, I’d like to tell myself it’s all going great, and good things are happening, even if I can’t quite see them to fruition yet, and that things will work out and actually believe it. Thank you so much; I really appreciate any words of wisdom you have for those of us in glass half empty or all empty mode.”

I totally wanted to answer this, because Diane, you and I were…

Diane Sanfilippo: I feel like you wrote this 3 years ago!

Liz Wolfe: I know. I know. The first thing I want to say is, remember that both introverts and extroverts are looking for the help of someone like you. So, while you see the more extroverted people out there, there are people just like you who need help and would prefer to get it from someone like you. But they’re not out there blasting their need for help {laughs} on the internet.

Diane Sanfilippo: Yeah. We’re a perfect example of introvert/extrovert.

Liz Wolfe: Yeah.

Diane Sanfilippo: Liz is totally the introvert, and I yanked her out of her comfort zone.

Liz Wolfe: Which people might not realize that.

Diane Sanfilippo: No! {laughs}

Liz Wolfe: That I’m an introvert. But I am. Which is why a career behind a computer is so perfect for me, and why it was difficult for me to go tour with you. That was not my comfort zone at all.

Diane Sanfilippo: I didn’t really care. I was like, you’re coming with me. They want to meet you.

Liz Wolfe: Yeah. You were like, you’re going to do it. I’ll book the flight. Yeah. So for me, personally, getting started is very slow at the beginning. At least it was for me. I was posting on my blog. I was sharing it on my Facebook page, and then sharing from my Facebook page to my personal page to try to get some friends to like my Facebook page, and you kind of start there. You start with your Instagram. And you do things that feel genuine to you. The trap that I’ve fallen into is that, yeah, people don’t want you spamming them. Tagging a million different pages, and soliciting likes, and being just obnoxious about it. That bugs me too. People don’t want that. But there’s a difference between doing that, and not ever reaching out to anybody ever.

So if you put something on social media that you think is relevant to me, for example, and that’s genuine, and you tag me in your Instagram post. Which you know what, Amy? I encourage you to do that on your Instagram. Tag me in something that you think that I would like, or that makes you think of me. And that will come across and genuine, and I will enjoy that. So that’s the thing; when you are being genuine, and you are sharing things that matter to you, people do tend to take it well. So don’t be like, oh I don’t want to bug anybody, I don’t want to not be myself! You do have to figure out that difference between forcing yourself to do something that feels disingenuous and then actually putting yourself and your ideas in a place where others of like-minded leanings will pick up on them and really enjoy them.

It’s not easy. I think I got really lucky in a lot of ways. But I think that I’ve also been able to kind of blaze a trail for a few introverts here and there. {laughing} I hope.

Diane Sanfilippo: So, a couple of things I wanted to add. First off, I started a group on Facebook called Build a Badass Business.

Liz Wolfe: Oh my god. Diane, you’re like, “so here’s a bunch of extravert stuff that I did that you could come join.”

Diane Sanfilippo: No! But there’s a bunch of folks on there who are definitely introverted, and are looking for help and support. It’s not just me answering the questions. There’s lots of other folks in there. There’s somewhere over 1000 people who are just other entrepreneurs who are either new at it or new enough that they really want to ask questions and get some support. It’s program that I want to work on eventually, but I just can’t do it now. I had to tell myself, no, not now.

Liz Wolfe: {laughs}

Diane Sanfilippo: But I am actually starting to record podcast episodes so that I can share some information that is just on my mind. This was one of them. I think the thing that is the disconnect. So this is one of the things that I talk about in the early episodes, when that launches, and you can just download it the same way you download this. But making the connections between what you’re doing in terms of sales; she’s saying she’s not good at mingling, networking, all of that. It’s not her strong suit, but it’s because of negative thinking and feeling discouraged and all of that stuff.

So a couple of things here; number one is doing all of that stuff, the marketing; all of that. Talking, networking, that marketing. If you come to it from a place of, I have something to offer to other people and help other people, and if I don’t find a way to tell the person who needs my help that I have help for them, then I’m not serving anybody. And that’s a really important thing for people to recognize. I think Liz, that was something that you did realize, and I know you’ve done different trainings.

Liz Wolfe: That’s tough for introverts. You know that. It’s tough for me.

Diane Sanfilippo: But it is the thing that, if you hold that. Here’s the clincher.

Liz Wolfe: But we tend to believe that we don’t have anything for other people that they couldn’t find for themselves.

Diane Sanfilippo: Well then that’s something that you do have to try and…

Liz Wolfe: Right.

Diane Sanfilippo: Figure out the fact that you’re sitting there, and you know that someone else can help you, so what makes you different than anybody else.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And that’s the thing that, when somebody. This is going to sound bad, but it’s not, ok, so bear with me for a second.

Liz Wolfe: {laughs}

Diane Sanfilippo: And this is a Brendon Burchard-ism, and so we’ve gone from nutrition to life coaching and all this fun stuff. His perspective, which I thought was really interesting. When you try to hold something to yourself because you feel like it’s not good enough, or it’s not perfect, or I’m not going to be able to help someone else for some reason. It’s actually a bigger ego issue. And this doesn’t mean you have a big ego. It’s that you’re so protective of it, instead of seeing it as, I’m not that special, I’m just like everyone else. I happen to maybe have something that can help some people. It’s not going to help everyone, obviously, some people may know more than this. But if you can get yourself to that place where you realize you’re not special. I’m not special. You’re not special, Liz. There’s nothing special about us that’s different from anyone else. It’s just a decision.

Liz Wolfe: I’m special.

Diane Sanfilippo: {laughs} You’re not special!

Liz Wolfe: {laughing}

Diane Sanfilippo: No, but you know what I mean. Like of course, everyone is special. We all have different things that we can kind of light up about and really help people with. And that’s not what I mean. I just mean, nothing I do was handed to me. So there’s nothing special about me that makes any of what I do something that somebody else can’t do or couldn’t do. I know that there is a different perspective, and I think that there are people who, you know if you’re introverted, and that’s something that’s not comfortable for you, at some point if you want to be an entrepreneur, you have to get comfortable with the uncomfortable. You’re doing it all the time, Liz. Right? Being on camera and even doing live TV segments.

Liz Wolfe: Yes.

Diane Sanfilippo: You just forced it, right?

Liz Wolfe: That took a really long time, but you’re right.

Diane Sanfilippo: Yeah.

Liz Wolfe: Eventually I had to get comfortable with it, and you can chose to be patient with yourself and just let yourself get comfortable with it, whenever you get comfortable with it move forward slowly. Or you can suck it up and condense the timeline and just throw yourself into the lion’s den and hope that you adjust. I think both are equally valid ways of doing things {laughs}.

Diane Sanfilippo: Yeah, and I didn’t do this all quickly. This is not something where, one day I decided to teach classes and I stood in front of 100 people. It was like 10 people in the basement gym that I started at.

Liz Wolfe: Right.

Diane Sanfilippo: And that was scary, and nerve wracking. It’s not like it’s easy for someone who’s extroverted. It’s just maybe we aren’t telling ourselves that we can’t do it. I don’t know, I don’t know what the difference is there. I do think that’s another struggle. I think the fear and the self-doubt and all that stuff is a totally different struggle. I think a lot of people need to do some soul searching on where that comes from. I’m interested in where that comes from, because I don’t have that.

Liz Wolfe: {laughing}

Diane Sanfilippo: No, and I’m not saying that to be like, I’m better. I just don’t have it, and I really think it’s because my parents were always encouraging me to do whatever made me happy, and I just don’t know where it comes from that somebody thinks they can.

Liz Wolfe: No, I don’t think that’s where it comes from, though.

Diane Sanfilippo: Where does it come from?

Liz Wolfe: Because my parents did the same thing. There were never any limits on what they encouraged me that I could do. I don’t think it has to do with upbringing, I just literally think the world needs all kinds of kinds. Which is a song. I don’t know if you knew that.

Diane Sanfilippo: I guess, but I kind of think that somebody who is afraid and doubts themselves all the time, I feel like I want to help them not do that, but I don’t know what to say to them. Because the only way that you can really get over that is with yourself. You have to do personal development to figure that out.

Liz Wolfe: Well, being an introvert doesn’t mean you doubt yourself all the time and you're in need of personal development. I think we need to draw a line there…

Diane Sanfilippo: Well, she was talking about that.

Liz Wolfe: Because being introverted is just a personality type. Yeah, she is combining self-doubt and introversion.

Diane Sanfilippo: Being in her head and negative thinking. Ok.

Liz Wolfe: Yeah. So it’s a totally valid point, but I want to separate those two, because I love being an introvert. But, being an introvert who is attempting to be an entrepreneur poses some issues that often kind of broadcast themselves that in self-doubt. And that is difficult. But there are ways, kind of concrete ways that you can help yourself move forward. Part of that, I think, when you’re an introvert who’s tending towards self-doubt in kind of a pool that requires extroversion to really get yourself out there, one of the things that tends to happen is I think procrastination. This may or may not be true for…

Diane Sanfilippo: Oh, I procrastinate like no other, so I don’t think that’s an introvert only thing.

Liz Wolfe: BS dude, you’re always working on something.

Diane Sanfilippo: Yeah, but that doesn’t mean I’m not procrastinating something I was supposed to work on 3 weeks ago.

Liz Wolfe: Fair enough.

Diane Sanfilippo: {laughs}

Liz Wolfe: Well there is one thing, I really think it does help. Number one, here’s something you should really do first. Be willing to strike your own path and do what feels natural and right for you. Because what Diane always says is completely true; there’s room for everybody. But it has to be genuine for you, otherwise you’ll never be able to keep doing it, because you’re going to feel fake and you’re going to feel unfulfilled and unsatisfied. You need to do what you feel you want to do and what you’re comfortable with. So for example, I don’t know for me it’s like recipes, informational posts, and videos I put them together the way I want to put them together, and I’m comfortable with that. Other people do things differently. You need to observe kind of what other’s are doing that seems to work. You can observe that,

Diane Sanfilippo: Yeah.

Liz Wolfe: but think about how you can translate that to work for you. Because it doesn’t have to be the exact same thing. I sell very differently than most people. I just do things differently. That’s ok. First of all, you have to get ok with that. With doing things your way. And once you get ok with that, you project a level of confidence that I think brings people to you a little bit more.

Diane Sanfilippo: I think that’s awesome. If she’s looking at; you know, my original practice wasn’t online, it was all in person. And, one thing that I see with introverts, is if you could kind of get a wingman/sales person. If you’ve got a friend or someone who really believes in the work that you do, and maybe they just start talking you up to other people.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And part of that is just testimonials in general. You don’t have to worry so much about selling something all the time, because if you do the work that you’re doing, especially in this field, if you start blogging or you do something. And this is probably the reason why; it’s fine with me that there are certain things that I do that have a price tag. Because most of what I do doesn’t, and when something does, just like somebody else who provides a service to me, I’m pretty much dying to pay someone at some point, because they’ve helped me so much along the way with other things. I’m like, yeah I want to buy this thing from you, because everything else that you’re helping me with has been free, and so if you’re not as comfortable with it from that perspective, and doing all the networking and doing all that stuff, then you don’t have to constantly do that. You don’t have to talk about yourself to talk about yourself. You don’t have to actually stand and talk yourself up in order to promote what you have to offer, if that makes sense.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: I think Liz that’s kind of what you did in the beginning. It’s what I did too! You start blogging. People read what you have to say. They see what your perspective is. Or, maybe you teach a class in the community to a small group of people, and that’s how people get to know you. I think this whole social media thing does make things a little more magnified, and it’s like, all the time people posting this or that, and selling this or that. You can kind of strip all that away and not worry about that as much if you want to focus on helping people who are right in your community. You don’t have to be someone who’s doing a hard sell on anything. I’ve definitely never done that.

Liz Wolfe: No, you haven’t.

Diane Sanfilippo: As much as I’m comfortable with doing whatever. I’m like, here’s what I have to offer. If you want it, cool. If you don’t, it’s totally fine with me. I’m ok with that. That might be the other thing. If you start a business, if you’re scraping for pennies because you didn’t plan or find a way to have something that you can do to earn money in the meantime, that’s going to push you to a place that’s not comfortable, because you will feel like you’re asking people for money that you might not deserve. And that’s really different, too.

Liz Wolfe: This could be a whole podcast episode in itself.

Diane Sanfilippo: This will be a whole other branch of podcasts on Build a Badass Business, because I talk about this stuff a lot. You better believe I’ll be bringing you on as a guest one day

Liz Wolfe: {laughs}

Diane Sanfilippo: To talk about introverts who start businesses. But it’s important, because we have a ton of listeners who are coaches, and nutritionists and trainers who are in that same situation or their starting. They’re just starting out, or they’re starting a blog or whatever it is. I think it’s valid information to share.

Liz Wolfe: Amy, you’re not alone. You feel alone because it’s just you and your computer probably 90% of the time.

Diane Sanfilippo: {laughs}

Liz Wolfe: Trying to do this work. You probably don’t go to an office with people to talk to. You know.

Diane Sanfilippo: We don’t either!

Liz Wolfe: Things like that. And it gets a little lonely.

Diane Sanfilippo: I’m all alone!

Liz Wolfe: The ceiling starts to get lower, the walls start to cave in, you start to hear voices. It’s like; no, just me?

Diane Sanfilippo: {laughs} I don’t know.

Liz Wolfe: I don’t know.

Diane Sanfilippo: About the voices.

Liz Wolfe: You just see rainbows in your head.

Diane Sanfilippo: I do.

Liz Wolfe: Amy, we love you.

Liz’s Homestead Hijinks of the week: free-range chickens [50:36]

Diane Sanfilippo: Alright Liz, let’s hear your homesteading hijinks of the week. {laughs}

Liz Wolfe: I didn’t have anything good!

Diane Sanfilippo: Did you plant a garden? Do you garden? Do you grow plants or just animals?

Liz Wolfe: A fall garden?

Diane Sanfilippo: Yeah {laughs}.

Liz Wolfe: I’m still recovering from our summer garden.

Diane Sanfilippo: You had a carrot, I saw that.

Liz Wolfe: I had at least one. We had a ton of carrots, we had sweet potatoes. We just harvested the last of those.

Diane Sanfilippo: How many?

Liz Wolfe: We have regular potatoes. Like about a bucket’s worth.

Diane Sanfilippo: {laughing}

Liz Wolfe: Which is the technical term on a farm.

Diane Sanfilippo: That’s amazing. That’s so amazing.

Liz Wolfe: Yeah. And then we had a bunch of cucumbers and some melons and all that good stuff. I just don’t know if we’re going to get our you know what together in time for a decent fall garden, but we’ll definitely being doing garlic. Oh, we had a ton of onions. The onions were awesome. But we’ll see. We’ll see how that goes. I guess the real homesteading happening right now is we are just, it’s sad. We’re losing quite a few ducks and chickens to an unknown predator that seems to be coming out between 4 p.m. and before the sun starts to go down. I don’t know if it’s a hawk, I don’t know if it’s a fox or what.

Diane Sanfilippo: You need a little camera set up.

Liz Wolfe: I know. I know, we do. Or I just need to sit and watch for two hours from the upstairs window.

Diane Sanfilippo: Watch the grass grow.

Liz Wolfe: But the first inkling that we had a predator coming around that was up to no good was that our chickens started losing their butt feathers. Well, not our chickens. But a couple of chickens. Something, I think, was grabbing them from the butt feathers, and all of their feathers would come out, so we have a bunch of butt feather-less chickens running around.

Diane Sanfilippo: {laughing} There’s a joke in there somewhere, I just can’t say it.

Liz Wolfe: It’s somewhere. So what I’m struggling with right now is, I love the fact that we’ve been able to completely free-range our ducks and chickens for a really, really long time. I mean, they roam the whole property, no restrictions, and it’s been amazing. Their eggs are incredible. But I also wonder, do I give them a slightly lower quality of life by keeping them in a moveable pen day after day and just kind of give them new, tiny little splotches of grass and just kind of have a chronically lower quality of life, or do I just let them have the life that they want and they’re not smart enough to take cover. I don’t know. It’s kind of my debate right now. It’s hard.

Diane Sanfilippo: So hard.

Liz Wolfe: Yeah.

Diane’s Kitchen tip: Herbs, dried vs. fresh [53:21]

Liz Wolfe: Alright, so. Diane. What’s the kitchen tip of the week?

Diane Sanfilippo: Alright. So this week I have a question here to answer about herbs, or as Martha would say, “herbs”. {laughs}

Liz Wolfe: Herbs.

Diane Sanfilippo: When using dried herbs instead of fresh, what’s the difference in measuring. Do you use 1 to 1, etc? To be quite frank, I wasn’t sure about this one. So I did go to my “herb” resource. {laughs}

Liz Wolfe: {laughs}

Diane Sanfilippo: Martha Stewart. Martha says, when you use dried herbs instead of fresh, you would use about a third of the amount. So if it calls for a tablespoon of fresh oregano, you only need a teaspoon of dried. Does that make sense?

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: So when they’re dried, they’re basically concentrated. It does make sense; the water is gone, so the flavor is just concentrated. That being said, if your herbs are old, their flavor may be more mellowed out so that ratio may not be perfect. But if they’re new, it will probably work. Another tip here on spices; again, if they’re older, they may not be as strong or as potent versus if they are newer. So, this one comes into play a bunch. People who make the chili recipe from Practical Paleo. It’s a bison butternut chili, and people have said to me, holy cow, that is so hot! And I think it’s because my chipotle powder was not brand new when I made it, and I think a lot of folks are buying chipotle powder brand new because they don’t have it in the kitchen already, and so it’s kind of bowling them over with heat. So that’s kind of something to keep in mind.

I would definitely also use the fresh whenever you can. As one last tip on using fresh herbs versus dried, for the most part, you want to add them towards the end of cooking anything. So, for example, if you’re making that chili recipe, if you want to do a little bit of fresh cilantro at the end. I’m not sure if that’s in the recipe or not, but I would probably add some. You would throw it in at the very end, stir it a few times to let that flavor incorporate, and that’s it. Because otherwise, the fresh herbs will turn black instead of green.

Liz Wolfe: That’s scary.

Diane Sanfilippo: They just start to cook and lose their color. It’s no big deal.

Liz Wolfe: Alright.

This week’s winner for hashtag: #firstpaleopic [55:38]

Diane Sanfilippo: Alright, so our listener feedback for this week. On episode 156, we had a call out for #firstpaleopic. We wanted to see you guys posting your paleo food pictures, and this week Paleo Punzel is our, I don’t know, winner. Are we calling this a winner? We’re going to have a cool prize for everyone who has won. So just hang in there, but it’s going to come out later, because I think we’re going to make it awesome. Awesomer.

Liz Wolfe: Yeah.

Diane Sanfilippo: Yeah. So it’s that. And it was a chili recipe?

Liz Wolfe: It was a bone broth, it was kind of all out paleo. And I was impressed, because I was thinking, dang. My first paleo meal was turkey meatballs, or maybe some almond flour pancakes. Straight up, chicken broccoli coconut oil type stuff. I was like, wow, first paleo pic with the bone broth.

Diane Sanfilippo: It looks really good.

Liz Wolfe: Good stuff. Yeah.

Diane Sanfilippo: Fall is coming. I wish I had a big bowl of that right now. And also, can we get the recipe, Paleo Punzel?

Liz Wolfe: Yeah.

Diane Sanfilippo: Recipe????? 5 question marks. {laughs}

Liz Wolfe: {laughing}

Diane Sanfilippo: #insidejoke for all recipe bloggers.

Liz Wolfe: Yeah, blogger joke.

Diane Sanfilippo: Alright, so what’s our new call out for two weeks from now?

Liz Wolfe: Alright, two weeks from now, #ateitanyway. And this is kind of a throwback to our tailgate conversation from earlier. If there are certain situations where you just go for it, and you eat the food that’s not perfect paleo nutrient dense, paleo police perfect, but it’s just so dang good that you ateitanyway. So, #ateitanyway. And I’m going to; this is like true confessions, so if you are out there having your burger, let’s unite and let’s do the #ateitanyway to show the world that not everybody is perfect paleo all the time. Sometimes there are some worthwhile sacrifices that can be made.

Diane Sanfilippo: Oh yeah. So we’ll talk about that one in two weeks, but if you’re listening right now, if you're listening when this episode releases, go ahead and start using that hashtag as soon as you hear it. We want to see your pictures, post them on Instagram. You can definitely Tweet at us too if you just want to tell us what you had. Feel free to use that hashtag, #ateitanyway on Instagram or Twitter.

Liz Wolfe: And the only thing that matters on the timeline for these things is when we announce a winner that’s going to get something cool. If you are somebody far in the future and you hear this one, and you want to do a #ateitanyway, do it.

Diane Sanfilippo: Do it.

Liz Wolfe: We’re still going to look at it.

Diane Sanfilippo: And tag us.

Liz Wolfe: You just ain’t going to win nothing.

Diane Sanfilippo: And tag us.

Liz Wolfe: Yeah.

Diane Sanfilippo: You can tag @realfoodliz or @dianesanfilippo.

Liz Wolfe: One L, two Ps.

Diane Sanfilippo: One L, two Ps.

Liz Wolfe: Cool. Well, that’s it for this week.

Diane Sanfilippo: We did it!

Liz Wolfe: We did it! You can find Diane at http://dianesanfilippo.com, and join me, Liz, at http://realfoodliz.com/. Join our email lists! If you’re not on the list, you’re missing stuff. And, if you’re loving our new segment format, let us know in your iTunes review. And if you don’t like it, just don’t say anything. {laughs}

Diane Sanfilippo: That goes for all social media.

Liz Wolfe: Yeah.

Diane Sanfilippo: If you don’t like something, don’t say anything.

Liz Wolfe: Shhh. Don’t say anything. Alright, see you next week.

 

Cheers! Diane & Liz