Author Archives: Sally Barden Johnson

About Sally Barden Johnson

Sally is a Registered and Licensed Dietitian. She is an avid CrossFitter and enjoys teaching Paleo cooking classes, working with clients to find the best nutritional solutions within a Paleo framework to solve their health issues and spending time with family.

The Healing Benefits of Turmeric (Plus 21 Recipes)

Popular for it’s anti-inflammatory benefits, turmeric is nature’s medicine for a number of conditions. But how effective is it, really, and does research support these claims? What is Turmeric? Turmeric is a vibrant orange-yellow spice that originated in India and has a rich history of use in Ayurvedic medicine—a whole body healing system developed in India thousands of years ago. Turmeric was so important to Indian life that it’s referred to by at least 53 different names in ancient Indian … Continue reading

8 Reasons Why Soy Isn’t A Health Food

Soy products are popular in many different diets, but Paleo excludes it entirely. Why is soy considered healthy from numerous viewpoints but not Paleo? What Is Soy, Exactly? Soy is a bean that belongs to the leguminous family of plants that produce one or several edible seeds in a pod. In addition to soybeans, other popular legumes include common beans, peanuts, peas, and lentils. So, soy is a legume. Legumes are not Paleo. Why? Because they contain anti-nutrients such as … Continue reading

All About Collagen (Plus 8 Ways to Support A Healthy Gut)

Collagen is getting a lot of buzz lately because of its gut-healing properties. But just why is collagen so amazing? And should you be adding it to your diet? How Does Collagen Work? Collagen is a family of proteins that forms the matrix of our connective tissue: the framework that supports our body tissues and organs. Collagen is often referred to as the biological “glue” that holds our bodies together and in fact the word collagen derives from the Greek … Continue reading

Paleo & High Blood Pressure

A billion people worldwide including 79 million Americans (that’s one out of three adults over the age of 20) has high blood pressure (HBP or hypertension). Hypertension represents a real threat to public health since it is now the greatest mortality risk factor in both men and women and its prevalence is increasing. At the current rate, close to half of all adult Americans will have hypertension by 2030. This year alone, over 65,000 Americans will die of HBP complications. (1,2) Why … Continue reading

The Complete Guide to Saturated Fat

I began my career as a Registered Dietitian at a time when fat was bad stuff and saturated fat was particularly feared and reviled. As a student of nutrition I had been indoctrinated to this way of thinking which had taken hold decades earlier in the 1950s with Ancel Keys's Six Country Analysis of Japan, Italy, England, Australia, Canada, and the United States. Keys presented his findings with a graph that revealed a positive association between animal fat intake from … Continue reading

Osteoporosis and the Paleo Diet

Osteoporosis is a progressive skeletal disease characterized by demineralized porous bones full of holes and a weakened support matrix prone to fracturing. In America, one in two women and one in four men will break a bone due to osteoporosis. Worldwide, the disease results in 9 million fractures a year; a figure that is expected to increase exponentially by 2050 alongside an aging global population. (1,2) Bone matrix is composed of cross-linked collagen fibers that act as both strong scaffolding … Continue reading

The Detailed Guide to Dietary Salt

Integral to ancient religious practices, trade, politics, and the growth of economies, salt has played key roles in social and cultural developments around the world throughout history. Salt maintains a significant presence in our lives today as a controversial component of our diets. What is salt? Is it good for you or bad? Is salt Paleo? Read on for answers. What is Salt? Salt is a compound of sodium and chloride. Both are electrolytes that regulate the volume of extracellular … Continue reading

How We Design Our Paleo Meal Plan

Something that we frequently get asked is how our Paleo meal plan is designed. It is a really great question! Our food plan is designed to be an integral part of a lifestyle that turns your body into the highly efficient, optimally functioning, fat-burning machine it is meant to be. This is what nature has always intended for you. With a modern mimicking of the diets of our hunter-gatherer ancestors, we can reprogram our genes for optimal expression, a.k.a. health!   By … Continue reading

Paleo vs. Alzheimer’s & Type 3 Diabetes

Dave loved his job as a financial analyst. He was 66 years old when he left work one day and couldn’t figure out how to get home. In the following months, his work performance declined to the point where he was asked to retire. He became more confused, felt chronically fatigued, and even the simplest tasks became very complicated. Eventually, his eyesight declined, his speech became unintelligible, and he stopped recognizing those nearest and dearest to him. Dave’s daughter had … Continue reading


Bananalicious Nut-Free Banana Bread

This Paleo nut-free banana bread recipe is “bananalicous” and easy to make. Co-staring with bananas is sunflower seed butter, which adds a pleasing nutty flavor to Paleo quick breads without the use of actual nuts. Of course if you don't have a nut allergy, and you have some almond butter or another nut butter on hand, go ahead and use it. All nut and seed butters are interchangeable in this recipe. If you liked our Bananalicious Nut-Free Banana Bread recipe, try … Continue reading


Hopper Crunch – A Paleo Snack Food Review

I just ate 40 crickets. It’s true! I just enjoyed a few handfuls of Hopper Crunch, the new and innovative Paleo granola that incorporates 40 crickets as cricket flour in each ½ cup serving. It’s kind of weird to think I just chowed down 40 recently creepy crawly arthropods, but why shouldn’t bugs be on the menu? Our ancestors certainly ate them and  as vastly more gastronomically acceptable in the form of flour, crickets fit today’s Paleo model: they're grain-free, … Continue reading


Nutella Inspired Cookies

If you like Nutella, you’ll love this Nutella Inspired Cookies recipe!  These taste just like Nutella cookies and contain all the flavor of the beloved Italian hazelnut-chocolate spread, without the refined sugar, dairy, soy or artificial flavors.  My local supermarket carries hazelnut flour but if yours doesn’t, you can purchase it on-line or substitute almond flour for a delicious chocolate chip cookie. If you enjoyed our Nutella Inspired Cookies recipe, try our delicious Grain Free Chocolate Chip Cookies recipe next time. For … Continue reading


My Family’s Transition to Paleo

In a recent post describing three different strategies for successfully transitioning your family to Paleo, I described my own family’s transition; the difficulties we had getting to the point where we are today and how I continue to steer our nutritional ship in the direction of a Paleo lifestyle.  I thought this post would be a good time to give you an update on our progress. In addition to cooking up delicious meals that everyone likes, I continue to lead … Continue reading


Rickaroons – A Paleo Food Review

Let’s face it giving up treats and desserts for the Paleo lifestyle can be a daunting challenge even when we know that grains, dairy, refined sugar and all the typical additives and preservatives found in these products makes us sick. Of course it’s possible to make wonderful homemade Paleo goodies however we don’t always have the time or wherewithal to do it which creates a large niche in the market for alternatives. With their adaptation of the classic macaroon, the … Continue reading


Slow Cooked Boston Butt with Carrots and Parsnips

Boston butt is another name for pork shoulder roast. It’s a tender, flavorful cut of pork that’s great for shredding and if you like root vegetables, this Slow Cooked Boston Butt recipe is for you!  If three pounds of meat sounds like a lot for four servings, trust me, it’s not.  Pork shoulder roast shrinks down considerably when cooked. If you enjoyed this Slow Cooked Boston Butt with Carrots and Parsnips recipe, try our Three Pepper Pork Stew recipe next time. For more delicious … Continue reading


Phytates Revisited – What are Phytates?

In the Paleosphere, there’s a lot of negative talk about phytates. Found in grains, legumes, nuts and seeds, we classify them as anti-nutrients because they decrease the bioavailability of minerals such as magnesium, zinc, iron and calcium and they’re known to cause mineral deficiencies and accompanying deficiency diseases in cultures that rely heavily on grains as dietary staples. When eaten excessively, phytates may impede the function of pancreatic enzymes and interfere with digestion, contribute to bacterial overgrowth and increase gut … Continue reading