3

votes

Best bang for my buck Paleo/Primal food items and/or supplements

Answered on August 19, 2014
Created January 04, 2013 at 10:08 PM

Would really appreciate some input here, especially if it can be further validated (by personal n=1 or some evidence). I'm currently trying to really optimize my health as 1) I've been having chronic, severe Occular/Silent Migraines for nearly a year now 2) Have some anxiety problems 3) I have some problems with my eyes; floaters and visual snow. I've read some information that they (both problems) are in fact curable, but have different causes. Some books by Oliver Sacks have reported people with Near Blindness and even 2D vision repairing their vision by visiting Behavioral Optometrists. The problem is, my family and I are on a completely fixed budget due to health problems with my younger brother, and lack of work opportunities due to that. We simply don't have enough money for me to continually purchase healthy/paleo food items.

I'd really appreciate it if you fellow PaleoHackers could give me some information on what would be the best decisions to take with my diet optimization. I know I'm on the right path with eliminating gluten/legumes, but what would be the most economically viable things to purchase and consume. Should I mainly just buy/eat grass fed beef and organic veggies now, until our situation improves and can incorporate things like organ meats/bone broths, etc.? Should I eliminate all dairy (consume grass-fed butter) temporarily? How about cooking with things like Duck fat and the like?

BTW I've been supplementing with NOW Foods Liquid Vitamin D-3, taking about 4-5k IU's daily, if I've had a history of getting sick frequently (although not as much anymore due to eating healthier) and typically don't get lot's of sunlight, should I maybe even increase this a bit? Any other supplements that would help?

Thanks for any and all input, I really appreciate the help I've received on previous questions.

C657d176db6f11f98aeb2a89071e3281

(842)

on January 06, 2013
at 04:52 AM

I meant the cavity of the chicken, the opening of the whole bird. Like in a turkey, you would put the stuffing in there. I put herbs, lemon, and garlic the cavity of chicken :)

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 06:25 AM

Wow, thanks a ton. I can't wait to attempt this. Not quite sure what a cavity/fancier is though... but nonetheless will take your advice, if anything I'm sure my mom could give some cooking pointers so it comes out well. I really am looking forward to trying this out, and I've heard a thousand times how tremendously nutritious bone broth soups can be. I'm sure if it doesn't help my symptoms (even minimally) it will definitely increase my energy/vitality, increase my nutrient intake, and taste delicious! thanks again!

C657d176db6f11f98aeb2a89071e3281

(842)

on January 05, 2013
at 05:20 AM

For beef bone soup--I use 21/2-3 lbs of beef shank bone (my butcher gets it for me) and 3-4 marrow bones. Cover with clean water in a soup pot. I use onion, celery, carrot and let simmer for about 6 hours. Some people use a little vinegar to get the gelatin out of the bones faster. I cover and simmer, discard veggies when done. Season to taste. Make soup with broth and meat and added veggies, maybe even sweet potato? Freeze broth with part of the meat for later use. The marrow is to be eaten from the broth. You can eat it by itself or put it back in the broth.

C657d176db6f11f98aeb2a89071e3281

(842)

on January 05, 2013
at 05:15 AM

To clarify, I roast a chicken (salt, pepper in the cavity or fancier like lemon slices, rosemary, garlic, thyme). We eat the legs, thighs and breasts. With the remainder, I put leftovers in a soup pot with water, celery, onion, carrot, let simmer for a few hours. Clean the little pieces of meat off the bone and put back in the broth. Throw away the veggies. You now have broth to freeze or use immediately.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:32 AM

thanks a lot! gonna try and find a provider I can maybe purchase some of this from in the next week or so. If so... about to stock upp haha

4523f952f67fa6485efeac2c9ea810cf

(166)

on January 05, 2013
at 12:30 AM

Thx, I remember going to the doctors when i was a kid maybe 15 years ago complaining about it but no one knew what it was at the time. It's been the same ever since, not debilitating like some people's though. That was before I had every done any drugs.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:28 AM

damn, thanks a lot! Really appreciate the info, about to look into Shank beef bones, see if they sell em around here because I haven't seen them before, but maybe I just wasn't paying attention. Also, how exactly would I make a broth out of the whole chicken? if it's complicated don't worry, but I'm just completely unfamiliar with making homemade broths/soups

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 05, 2013
at 12:22 AM

You're welcome. Suet is just a big chunk of hard white fat that's usually found around the internal organs. Here is a good set of instructions on how to render tallow (just the first part): http://www.traditionaltx.us/images/PEMMICAN.pdf

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 05, 2013
at 12:22 AM

P.S. $4 or so is my absolute limit for 12 eggs...sheesh!

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:21 AM

http://thosewithvisualsnow.yuku.com/topic/789/2-Possible-Causes-of-VS#.UOdvQnfoEWY, yes, this is it. And by the way, thanks heather I appreciate the input

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:20 AM

Also, I was just touching on the fact that lot's of symptoms/ailments (even of the eyes) can be reversed. Search up Meir Schneider. He was clinically blind, having to read braile and such, but is now a licensed driver without the use of Eye Glasses. Want to get his book as maybe it can help the visual snow, if anything hopefully at least my poor night/dark vision. I'd look up the site thosewithvisualsnow (i believe it's that) and maybe some drug forums (don't frequent those anymore at all) but lot's of the experienced psychedelic users have posted about visual snow

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:18 AM

had tripped a few times, my visual snow and eye floaters were a lot more evident. Wiki says Clonzapam has been used for HPPD (which I believe I have but much less severe, after I tripped it would last for days but having done a lot to "repair" myself, it's less severe), and one time when I took a benzo(xanax) my visual snow was next to none, I had no noticeable floaters, and my "Weird disturbances" were gone. So maybe it's partiall psychosomatic and calming myself/yourself would help. Gonna start Earthing as per Clint Ober, maybe that wil help some things

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:15 AM

As far as I can tell, there is no established "cause" for it, but many possibilities, some with merit. http://en.wikipedia.org/wiki/Visual_snow I've had visual snow since I can remember though, so I'm not sure it's any of these possibilities, but, I feel it can possibly be enhanced by my migraines. I do have odd symptoms from my migraines, not the typical pain/pressure and zig-zags etc. very odd visual disturbances, and the snow is always present and made worse. To be entirely honest I have some drug experience, but have completely went sober except for the occasional alcohol, but after I

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 05, 2013
at 12:13 AM

I'd consider retinol. Some people don't convert vitamin a from plants very well. Liver is good. I don't know, but it's possible?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:09 AM

hmm that's interesting, I've never even heard of suet. Will be looking into that as I'm sure balancing out my n3/n6 ratio will do nothing other than increase my vitality and possibly help a bit with my symptoms. Thanks for the input!

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 04, 2013
at 11:11 PM

Yes! That's my opinion, if I couldn't go to a farm or make my own (I have four hens, very cost-effective if you can manage it), I'd just buy the best ones I could reasonably get. No way I'd pay $7 for 6 eggs. Just do what you can.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 04, 2013
at 11:05 PM

Thanks! When you say best quality eggs, would solely organic, free-range, cage free work? I don't really have the means of traveling to one of the farms that are nearby (sort of nearby) and Pastured eggs @ my local Whole Foods runs at about 7 dollars for 6, and Trader Joes doesn't carry them by me. I've been thinking about just eliminating eggs altogether until I can get Pastured eggs, but then again I've come across a study that compared conventional vs organic eggs (not pastured) and organic eggs actually lead to stabilized Cholesterol/Blood Pressure compared to conventional, so maybe keep?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 04, 2013
at 10:59 PM

Thanks for the info, I really appreciate it. That actually makes sense I think I might purchase this brand of Cod Liver Oil off of amazon (I believe it's a Weston A Price Foundation product). That actually makes sense for me to try cutting out dairy as well because I've noticed whenever I eat yogurt (although it is inorganic/non pastured yogurt) I get some stomach discomfort. I also have random bouts of acne at times. I use this homemade acne cream from Baking Soda, and if I use it for awhile it disappears, but once I stop it eventually comes back; and I have perfect hygiene lol.

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6 Answers

best answer

2
C657d176db6f11f98aeb2a89071e3281

on January 05, 2013
at 12:22 AM

Shank beef bones come with a lot of meat. Cook those in a large soup pot with marrow bones. Even grass fed, shank bones are $3.99 a lb and marrow bones are less. The meat and bones can simmer for six hours or a little more, giving you fork tender meat and gelatinous broth. I make a large pot with about 3 lbs of shank beef bone and about 4 marrow bones. It makes so many meals. We shred kale and sweet potato and pour the broth on those to make a soup with some of the meat(sweet potato precooked). I add ginger or onions or garlic, herbs, whatever way you want to make a soup. I save some for later in the day and the next day and put the rest in quart jars in the freezer for during the week, putting some of the meat in each jar. Extremely nutritious and low cost. Also a chicken roasted may be eaten for the meat and the carcass and bones make a great broth. Simmer the same way for hours, eat some made into soup (any veggies, lemon slices, ginger, etc). If you eat a little rice, you can add a touch. Freeze the rest of it for use during the week. The broth is full of vitamins and minerals.

As far as eggs and food, in general, buy the best you can. If you can only buy conventional, leaving out the junk and focusing on whole food is a benefit in itself. Just do the best you and your family can.

When you can afford supplements, Pana C-315 liquid vitamins (Amazon, etc) is a high grade vitamin, mineral and amino acid formula that is made with those ingredients so that it has a high absorption rate and you don't have to "add" anything for the absorption.

Good food is the best nutrition. If you can't afford supplements. Eat well. The soup broths alone will help your nutrition level immensely and will not cost a lot!

C657d176db6f11f98aeb2a89071e3281

(842)

on January 05, 2013
at 05:15 AM

To clarify, I roast a chicken (salt, pepper in the cavity or fancier like lemon slices, rosemary, garlic, thyme). We eat the legs, thighs and breasts. With the remainder, I put leftovers in a soup pot with water, celery, onion, carrot, let simmer for a few hours. Clean the little pieces of meat off the bone and put back in the broth. Throw away the veggies. You now have broth to freeze or use immediately.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:28 AM

damn, thanks a lot! Really appreciate the info, about to look into Shank beef bones, see if they sell em around here because I haven't seen them before, but maybe I just wasn't paying attention. Also, how exactly would I make a broth out of the whole chicken? if it's complicated don't worry, but I'm just completely unfamiliar with making homemade broths/soups

C657d176db6f11f98aeb2a89071e3281

(842)

on January 06, 2013
at 04:52 AM

I meant the cavity of the chicken, the opening of the whole bird. Like in a turkey, you would put the stuffing in there. I put herbs, lemon, and garlic the cavity of chicken :)

C657d176db6f11f98aeb2a89071e3281

(842)

on January 05, 2013
at 05:20 AM

For beef bone soup--I use 21/2-3 lbs of beef shank bone (my butcher gets it for me) and 3-4 marrow bones. Cover with clean water in a soup pot. I use onion, celery, carrot and let simmer for about 6 hours. Some people use a little vinegar to get the gelatin out of the bones faster. I cover and simmer, discard veggies when done. Season to taste. Make soup with broth and meat and added veggies, maybe even sweet potato? Freeze broth with part of the meat for later use. The marrow is to be eaten from the broth. You can eat it by itself or put it back in the broth.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 06:25 AM

Wow, thanks a ton. I can't wait to attempt this. Not quite sure what a cavity/fancier is though... but nonetheless will take your advice, if anything I'm sure my mom could give some cooking pointers so it comes out well. I really am looking forward to trying this out, and I've heard a thousand times how tremendously nutritious bone broth soups can be. I'm sure if it doesn't help my symptoms (even minimally) it will definitely increase my energy/vitality, increase my nutrient intake, and taste delicious! thanks again!

2
93eea7754e6e94b6085dbabbb48c0bb7

on January 04, 2013
at 10:37 PM

Instead of taking liquid vitamin D3 spend your money on some cod liver oil. You will get more bang for your buck because cod liver oil has more than just vitamin D. Also, look around at the grocery store for offal when it is on sale. I can find a couple pounds of grass fed liver always at my whole foods for 3 dollars (this lasts me a month) and it is very healthful. Other than that, foods are most important so cutting out the grains and legumes will significantly help any ailments.

If you haven't ever cut out dairy, I would suggest doing a strict elimination for a month. I never thought I had an issue with it until I cut it out and my bloating and acne magically disappeared.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 04, 2013
at 10:59 PM

Thanks for the info, I really appreciate it. That actually makes sense I think I might purchase this brand of Cod Liver Oil off of amazon (I believe it's a Weston A Price Foundation product). That actually makes sense for me to try cutting out dairy as well because I've noticed whenever I eat yogurt (although it is inorganic/non pastured yogurt) I get some stomach discomfort. I also have random bouts of acne at times. I use this homemade acne cream from Baking Soda, and if I use it for awhile it disappears, but once I stop it eventually comes back; and I have perfect hygiene lol.

1
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 04, 2013
at 11:49 PM

Find a farmer who raises grass fed cattle and buy a big hunk of suet. It should be very cheap, if not free. Render it into tallow. Use it for all your cooking. Very inexpensive, high smoke point, good n3/n6 ratio, lots of other nutrients, etc.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 05, 2013
at 12:22 AM

You're welcome. Suet is just a big chunk of hard white fat that's usually found around the internal organs. Here is a good set of instructions on how to render tallow (just the first part): http://www.traditionaltx.us/images/PEMMICAN.pdf

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:09 AM

hmm that's interesting, I've never even heard of suet. Will be looking into that as I'm sure balancing out my n3/n6 ratio will do nothing other than increase my vitality and possibly help a bit with my symptoms. Thanks for the input!

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:32 AM

thanks a lot! gonna try and find a provider I can maybe purchase some of this from in the next week or so. If so... about to stock upp haha

1
C8b2136ef95ba6aac211825ff38cc0e9

on January 04, 2013
at 11:01 PM

I agree with cod-liver oil, my body seems to like it.

Grassfed liverwurst. Buy it, love it, freeze it. Sautee it in kerrygold butter and/or coconut oil for just a minute or two and scramble in the best quality eggs you can find. Have for breakfast several times a week. My kids like it. Season with sea salt and pepper.

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 04, 2013
at 11:11 PM

Yes! That's my opinion, if I couldn't go to a farm or make my own (I have four hens, very cost-effective if you can manage it), I'd just buy the best ones I could reasonably get. No way I'd pay $7 for 6 eggs. Just do what you can.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 04, 2013
at 11:05 PM

Thanks! When you say best quality eggs, would solely organic, free-range, cage free work? I don't really have the means of traveling to one of the farms that are nearby (sort of nearby) and Pastured eggs @ my local Whole Foods runs at about 7 dollars for 6, and Trader Joes doesn't carry them by me. I've been thinking about just eliminating eggs altogether until I can get Pastured eggs, but then again I've come across a study that compared conventional vs organic eggs (not pastured) and organic eggs actually lead to stabilized Cholesterol/Blood Pressure compared to conventional, so maybe keep?

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 05, 2013
at 12:22 AM

P.S. $4 or so is my absolute limit for 12 eggs...sheesh!

0
4523f952f67fa6485efeac2c9ea810cf

(166)

on January 05, 2013
at 12:07 AM

I have visual snow, too. What did you read was the cause behind it?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:15 AM

As far as I can tell, there is no established "cause" for it, but many possibilities, some with merit. http://en.wikipedia.org/wiki/Visual_snow I've had visual snow since I can remember though, so I'm not sure it's any of these possibilities, but, I feel it can possibly be enhanced by my migraines. I do have odd symptoms from my migraines, not the typical pain/pressure and zig-zags etc. very odd visual disturbances, and the snow is always present and made worse. To be entirely honest I have some drug experience, but have completely went sober except for the occasional alcohol, but after I

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:21 AM

http://thosewithvisualsnow.yuku.com/topic/789/2-Possible-Causes-of-VS#.UOdvQnfoEWY, yes, this is it. And by the way, thanks heather I appreciate the input

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:18 AM

had tripped a few times, my visual snow and eye floaters were a lot more evident. Wiki says Clonzapam has been used for HPPD (which I believe I have but much less severe, after I tripped it would last for days but having done a lot to "repair" myself, it's less severe), and one time when I took a benzo(xanax) my visual snow was next to none, I had no noticeable floaters, and my "Weird disturbances" were gone. So maybe it's partiall psychosomatic and calming myself/yourself would help. Gonna start Earthing as per Clint Ober, maybe that wil help some things

C8b2136ef95ba6aac211825ff38cc0e9

(971)

on January 05, 2013
at 12:13 AM

I'd consider retinol. Some people don't convert vitamin a from plants very well. Liver is good. I don't know, but it's possible?

4523f952f67fa6485efeac2c9ea810cf

(166)

on January 05, 2013
at 12:30 AM

Thx, I remember going to the doctors when i was a kid maybe 15 years ago complaining about it but no one knew what it was at the time. It's been the same ever since, not debilitating like some people's though. That was before I had every done any drugs.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 05, 2013
at 12:20 AM

Also, I was just touching on the fact that lot's of symptoms/ailments (even of the eyes) can be reversed. Search up Meir Schneider. He was clinically blind, having to read braile and such, but is now a licensed driver without the use of Eye Glasses. Want to get his book as maybe it can help the visual snow, if anything hopefully at least my poor night/dark vision. I'd look up the site thosewithvisualsnow (i believe it's that) and maybe some drug forums (don't frequent those anymore at all) but lot's of the experienced psychedelic users have posted about visual snow

-2
Df3982694da50d7f5aeb41523eed4b3c

(-30)

on January 05, 2013
at 12:45 PM

Lost 50 pounds using http://spamspamspamgetnow.org/paleo/ cookbook! Great!

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