We've just affiliated with iHerb.com to provide what we hope is an easy way to make sense and take advantage of some of the best knowledge and suggestions about dietary supplementation available. And at a great price, too. As we often say, your diet should be your primary source of nutrition. Simple to say, harder to rely on. The closer you can stay to grass-fed and pastured meats and local in season veggies and fruits while leaving out anti-nutrients from grains and legumes the less you have to count on supplemental stuff to fill in the gaps.

So, we don't recommend much in the way of supplements. But there are a few that we consider important. Taking our cues from the likes of Robb Wolf, Mark Sisson and Mat Lelond we suggest these as a baseline:

A multi-vitamin - We like the Sea Essentials brand. It includes a bunch of trace minerals and a good dose of B complex. Tastes pretty good, too.

Fish oil - This helps balance your Omega 3:Omega 6 ratio. Optimal is between 1:1 and 1:3 O3 to O6. The standard Western diet is about 1:20.  This ratio plays into heart function, BP and, not least of all, inflammation.

Vitamin D - This helps with calcium absorption and can be hard to get. You can have your level checked by your doctor.

Magnesium - Another thing that can be hard to get enough of. Helps with calcium retention.

Digestive enzymes - Helps with overall nutrient absorption by reinforcing your digestive processes.

That's it. Again, in a perfect world you don't have to supplement. Until then, consider these as support for your training and your life. Go to our page at iHerb and get $5 off your first order. If prompted for a coupon code use WUC478.

The high-fat lance proves superior to the high-carb version. A horrible waste of some good bacon, though.

Click for the easy-read version.

I find this fascinating. Not having eaten a typical Western diet for awhile (and, I admit, not getting out much) I sometimes lose track of what the rest of the world is doing. Some thoughts and points for discussion:

2700 calories!?!! I'm trying to gain weight and can only force in 3500! The average American apparently accidently eats 2700 calories a day. It's gotta be the soft drinks, right?

I'd be encouraged by the over 400 pounds of vegetables, if I weren't pretty sure that potatoes and beans are included in that.

What the heck is non-cheese dairy that isn't milk? That I don't get, somebody help me.

A pint of ice cream is about 1/2 pound, just so you know.

We're keeping up our end of the caffeine consumption. You?

A medium McD's fries weighs about 5.5 ounces. Between those of us who don't eat any and the 29 pounds a year average, somebody's eating a lot of fries.

Those average body weights are a little scary, don't you think? Though I'd love to weigh 190. The numbers don't tell the whole story.

Caloric sweeteners includes all forms of sugar; agave, honey, the works. Stop it.

134 pounds of wheat flour a year is a little more than 2 1/2 loaves of bread a week. Who eats that much toast?

If only it were actually good for you...By now you know our take on grains; just say no. Easy to say, more complicated to do. Here's an essay by our good friend Mark Sisson on the "how" of it. To begin:

"Yes, they’re inextricably woven into nearly every aspect of our society. Dietary staple, cultural icon, sentimental fodder, patriotic symbol: it’s impossible to get away from them. However, just because they’re ubiquitous in our social environment doesn’t mean they deserve a place on your dinner plate. You know the multitude of reasons to quit grains. How about some strategies for kicking them to the curb?"

Great practical ways to rid yourself of those "damn dirty grains." Not as hard as you may think.

After lots of versions we think we've developed Your Ultimate Meatza. You'll never go back to doughy, boring store bought pizza again.

Combine 1# lean ground beef and 1# pork Italian sausage. Sprinkle grated Parmesan (get real cheese, not that salty crap in the green can) on the bottom of a 11" x 17" sheet pan and spread the meat mixture evenly to the edges. Spread about a half jar of your favorite pasta sauce on the crust. Top with onions, olives, zucchini, sliced Andouille sausage, chunks of seasoned chicken, salmon, mushrooms - you get the idea - anything you like. (See, Your Ultimate Meatza!) Cover with cheese if you want. I know, not strictly Paleo but a little won't kill you.

Bake at 450 for 25-35 minutes. The more stuff you put on it and the thicker it is, the longer it will take. Be patient, let the cheese brown, drain, slice and enjoy.

Keeps, travels and reheats well. Makes enough for 8 good sized servings. Or a fantastic movie night for 2.