Sunday 31 December 2017

Saturday 30 December 2017

Apple Pie Muffins

Do you know the muffin man – the one who bakes wonderful Paleo muffins? Most likely that muffin-maker is going...

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Wednesday 27 December 2017

Chicken Tenders

We all desire some comfort food from time to time, jalapeño poppers anyone? And while sometimes it is difficult to...

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Monday 25 December 2017

Saturday 23 December 2017

Friday 22 December 2017

Paleo Eggnog

A classic, cold-weather drink that will bring back memories of Christmas past? You guessed it: eggnog, with just a hint...

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Tuesday 19 December 2017

Paleo Carrot Cake

There are a great many Paleo carrot cake recipes out there, each one more moist and delicious than the next....

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How Big Should a Paleo Meal Be?

How many times have you read or watched something about modern portion sizes ballooning out of control? Every other week...

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Sunday 17 December 2017

Friday 15 December 2017

Thursday 14 December 2017

Spinach Tomato Frittata

Eggs cooked in a skillet. That’s exactly what a frittata is, and sometimes it is the reason you get up...

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Wednesday 13 December 2017

Cabbage Soup

When you imagine a steaming pot of cabbage soup, your mind naturally adds meat to the ingredient list, some kind...

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Monday 11 December 2017

Herb Crusted Oven Roast with Sweet Onion Gravy

We’ve teamed up with our friends at PRE Brands to bring you this delicious Paleo recipe that’s perfect for the holidays.

Servings: 4-6 | Prep Time: 15 min |Active Cook Time: 10 min |Passive Cook Time: 1 hour 15 min

Ingredients:

  • 4 medium yellow onions, sliced
  • 2 cups cubed root vegetables (such as carrots and rutabagas)
  • 1-1/2 lb beef chuck roast (remove from refrigerator 30 minutes prior to cooking)
  • 2 tsp sea salt, divided use
  • 1 tsp black pepper, divided use
  • 1/4 cup fresh rosemary, roughly chopped
  • 1/4 cup fresh sage, roughly chopped
  • 1/4 cup fresh thyme, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 TBSP olive oil
  • 1 tsp apple cider vinegar

Directions:

  1. Preheat oven to 500°F. Line a large roasting pan with parchment paper. Layer onions and root vegetables on the bottom of the roasting pan.
  2. Season the roast with 1 teaspoon of the salt and 1/2 teaspoon of the pepper, then place it on top of the veggies in the roasting pan.
  3. In the bowl of a food processor, place the rosemary, sage, thyme, garlic, olive oil, vinegar, the remaining teaspoon of salt, and the remaining 1/2 teaspoon of black pepper. Process until well combined but still slightly chunky. Rub herb mixture over the entire roast.
  4. Place roast in the oven and bake for 15 minutes. Reduce heat to 250°F and bake an additional 1 hour or until the internal temperature reaches 130°F on a meat thermometer. Remove pan from the oven and let the meat rest for 10 minutes.
  5. Pour the juices from the pan into a food processor, along with the cooked onions. Place the cooked root veggies in a bowl and cover to keep warm. Process the juices and onions until smooth, adding a little water, if needed, to thin it out. Pour gravy into a serving container.
  6. Carve the roast into 1/2-inch thick slices. Serve with the roasted root veggies and onion gravy.

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Sunday 10 December 2017

Meatballs With Mushroom Gravy

Meatballs are easy to make the Paleo way, a little almond flour can hold just about anything together – it’s...

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Thursday 7 December 2017

Wednesday 6 December 2017

Salmon with Lemon-Dill Sauce

We’ve said it before and we’ll say it again, the great thing about eating and preparing fish is the simplicity...

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Monday 4 December 2017

Swiss Steak

Swiss steak doesn’t originate from Switzerland, though it is kind of romantic to think that it could come from a...

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Saturday 2 December 2017

Asparagus Soup

Asparagus soup is creamy and light, and best made when the enchanting green stalks are in season, but if you...

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Thursday 30 November 2017

Loaded Sweet Potato Skins

Are potato skins a mouthwatering appetizer or a complete meal? Here, you get to call the shots, for us they...

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Wednesday 29 November 2017

Tuesday 28 November 2017

Basil Pesto Chicken

For a tasteful reminder, or a simple scent of summer herbs, you are going to need a handful of basil...

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Saturday 25 November 2017

Citrus Steak Marinade

Citrus fruits are available year-round. Beef is available year-round. So, why not combine them together and explore the unique flavor...

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Thursday 23 November 2017

Avocado And Kale Smoothie Bowl

What are the 7 best reasons to enjoy your smoothie, spoonful by delicious spoonful in a bowl? Avocado, kale, banana,...

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Tuesday 21 November 2017

Spice-Roasted Pumpkin

Tis the season to eat pumpkin, and whether you make this roasted version for a holiday meal, or a weeknight...

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Saturday 18 November 2017

Friday 17 November 2017

Is Your Smartphone Ruining Your Sleep?

Over the past couple centuries, artificial light has gradually become ubiquitous in our environment. Modern humans are constantly exposed to artificial light emitted by smartphones, lightbulbs, computers, and other technology. It’s easy to forget that these light-emitting devices are extremely novel additions to our habitat; for 99 percent of our evolutionary history, we had no exposure to artificial light, regardless of its provenance. This therefore highlights our genetic maladaptation to environments that are saturated with artificial light.

What Are the Consequences of Living in a World of Incomplete Darkness?

Our pre-industrial ancestors didn’t have any lamps to help keep darkness at bay after sunset. Nor could they chat with friends on Facebook messenger until late at night, or hammer out last-minute work on a computer right before they hit the sack. They made do with natural light emitted by the sun. They could also light bonfires or (more recently) candles; however, they obviously lacked access to the myriad devices that we contemporary humans use to illuminate our surroundings.

This figures importantly in the increasing prevalence of sleep-related disorders today. Not only are conditions such as insomnia fairly common these days, but many contemporary people rarely, if ever, get a truly good night’s sleep. Many people are groggy and tired in the morning, relying on caffeine and/or sugar intake throughout the day to prop up their energy levels. One could argue that they’re never completely awake, nor completely asleep. They do sleep—but such sleep is of poor quality, in large part because they inhabit an environment filled with sleep-disrupting agents: smartphones, computers, streetlights, and highly processed, sugary foods.

Lamps, computers, and smartphones have the potential to severely disrupt the quality of one’s sleep, as well as other aspects of one’s life. Exposure to artificial bright light during the nighttime is particularly damaging in that it suppresses melatonin secretion, increases sleep-onset latency, and increases alertness.1, 3, 5
This circadian misalignment may in turn have negative effects on psychological, cardiovascular, and metabolic function and can increase one’s risk of developing several types of chronic diseases, including breast cancer.1, 3, 5

Virtually every part of our physiology is affected by the quality and duration of our sleep. If you don’t sleep well, you may experience cravings for unhealthy food, feel mentally drained, and have trouble keeping your energy levels up throughout the day.

Some Light-Emitting Devices are More Destructive Than Others

Artificial light, regardless of its origin, can impair the quality of our sleep. That said, some forms of artificial light are particularly detrimental. Computers, smartphones, e-readers, and similar devices have the potential to turn what would otherwise have been a good night’s sleep into a nightmare. Not only do these devices emit blue-wavelength light that is particularly effective at suppressing melatonin production,2, 4, 6 but they also light up our brains, given that they are sources of endless information and stimuli (stressors). In essence, they keep our brains engaged and signal that it’s time to work, not to sleep.

Why Aren’t the Sleep-Disrupting Properties of Artificial Light More Widely Known?

When I was younger, I remember being largely unconcerned about the effects of regular artificial-light exposure on my body. I often used my smartphone late at night while lying in bed. I didn’t turn off the lamps in my room until right before I headed to bed. I didn’t see any need to incorporate sleep-optimization strategies in my routine.

Many people seem to operate in a similar manner as I did back then.

It seems that not many people know that artificial lighting has the potential to severely impair their sleep quality. They lie in bed at night, surfing or chatting with friends on their smartphones, and give little thought to how all their daily artificial-light exposure affects their melatonin production and circadian rhythm.

It’s not really surprising that these beliefs and practices are so common; the perils of artificial light exposure have garnered some recognition, but are still largely ignored in the wider culture. The scenario would probably be very different if evolutionary health theories were given more credence in our society. If more health authorities acknowledged our bodies’ lack of adaptation to a hyper-illuminated world, the public might approach artificial lighting with much more care and consideration.

Key Takeaways

Our brains, internal biological clocks, and hormonal systems were designed to function optimally in a very different environment from that which we currently inhabit. Sleep optimization is a critical component of a physiologically appropriate lifestyle. One of the most important steps we can take to sleep more, and more deeply is to limit our use of light-emitting devices, particularly late at night.

 

References

1. Bedrosian TA, Nelson RJ. “Timing of Light Exposure Affects Mood and Brain Circuits.” Transl Psychiatry 7.1 (2017): e1017.

2. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. “Evening Use of Light-Emitting E-readers Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.” Proc Natl Acad Sci USA 112.4 (2015 Jan 27): 1232-7.

3. Cho Y, Ryu SH, Lee BR, Kim KH, Lee E, Choi J. “Effects of Artificial Light at Night on Human Health: A Literature Review of Observational and Experimental Studies Applied to Exposure Assessment.” Chronobiol Int 32.9 (2015): 1294-310.

4. Figueiro MG, Wood B, Plitnick B, Rea MS. “The Impact of Light from Computer Monitors on Melatonin Levels in College Students.” Neuro Endocrinol Lett 32 (2011): 158-63.

5. Haim A, Zubidat AE. “Artificial Light at Night: Melatonin as a Mediator between the Environment and Epigenome.” Philos Trans R Soc Lond B Biol Sci 370.1667 (2015 May 5): 20140121.

6. Wood B, Rea MS, Plitnick B, Figueiro MG. “Light Level and Duration of Exposure Determine the Impact of Self-Luminous Tablets on Melatonin Suppression.” Appl Ergon 44.2 (2013 March): 237-40.

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Tuesday 14 November 2017

PMR #189: Chris Kresser Discusses His New Book, Unconventional Medicine.

pmr-189-webfeature

Today on the show, we welcome Chris Kresser. Chris is a globally recognized leader in the fields of ancestral health, Paleo nutrition, and functional and integrative medicine. He is the author of the New York Times best seller, The Paleo Cure and has just released his brand-new book titled, Unconventional Medicine.

More and more people around the world are starting to recognize that the problems we are facing in the current healthcare system are not ones that someone else can fix. Recent statistics suggests that we are going to have a shortage of over 50,000 primary care providers by the year 2025. One in two American’s now have chronic disease, 30% of kids now have a chronic disease, and the average amount of time that a patient gets to speak before they’re interrupted by the doctor is just twelve seconds! These are just some of the alarming statistics released in Chris’s book, which address the current state of conventional medicine in America today. So what can we do about it?

In this episode, we discuss the role of functional medicine and how the move toward this approach is almost inevitable. Chris explains how we can start to implement functional medicine into our lives today and start addressing the root causes of our problems, rather than masking the symptoms. This is an insightful episode for those in a medical field, health activists, and anybody looking for a solution to their personal, long-term health.

CLICK HERE for the full transcript.

Key Points From This Episode:

  • What inspired Chris to write Unconventional Medicine.
  • Functional medicine versus conventional medicine.
  • Addressing the symptom rather than the root cause.
  • The three-part framework for addressing chronic disease.
  • Why the medical world needs to address behavior change.
  • Learn more about the tribe in Bolivia living a Paleo lifestyle.
  • Evolutionary biology and its contribution to medicine today.
  • The prevalence of chronic disease in children today.
  • The role of big pharma and insurance in medicine today.
  • Why health insurance does not mean health care.
  • Why functional medicine is the inevitable route for the future.
  • Is functional medicine more cost effective than conventional?
  • Chris explains The Health Care Population Pyramid Medicine.
  • How to implement functional medicine into our lives.
  • And much more!

Tweetables:

“If healthcare expenditures continue at their current pace, the U.S. is expected to be bankrupted by the year 2025.” — @chriskresser [0:06:25.1]

“The average amount of time that the patient gets to speak before they’re interrupted by the doctor is just twelve seconds.” — @chriskresser [0:15:30.1]

It’s not an information problem, it’s a behavior change problem.” — @chriskresser [0:19:26.1]

Links Mentioned in This Episode: 

Chris Kresser Website – https://chriskresser.com/

Chris Kresser on Twitter – https://twitter.com/chriskresser

Cleveland Clinic – https://my.clevelandclinic.org/

IORA Health – http://www.iorahealth.com/

Kresser Institute – https://kresserinstitute.com/

Unconventional Medicine Book – https://unconventionalmedicinebook.com/

The Paleo Cure Book – https://www.amazon.com/Your-Personal-Paleo-Code-Reverse/dp/031632289X

Listen Now!

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Monday 13 November 2017

Paprika-Lemon Chicken marinade

Quickly choose your favorite cut of chicken, 4 portions please, because a zesty paprika-lemon marinade is on the way and...

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Saturday 11 November 2017

Friday 10 November 2017

Herb Parsnip Fries

You want fries and you want them now. But, you want to avoid potatoes, so what do you do? Take...

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Thursday 9 November 2017

Asian Five-Spice Meatballs

Everyone loves meatballs – the vast amount of recipes including mustard, pineapple, bacon wrap and chimichurri sauce can attest to...

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Monday 6 November 2017

Saturday 4 November 2017

Paleo Jambalaya

Creole jambalaya is a delicious, steaming one-pot meal of tomatoes, smoked sausage and rice, with three must-have vegetables: onion, celery...

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Monday 30 October 2017

Saturday 28 October 2017

Chicken Chow Mein

With 17 ingredients you would expect this meal to be time consuming to prepare and cook, yet it can be...

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Thursday 26 October 2017

Slow Cooker Curry Chicken

You don’t need to wait for a special occasion, or themed dinner party, to sample a curry so delicious that...

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Wednesday 25 October 2017

How Paleo Helps Prevent Weight Gain

Weight loss is one thing. Preventing weight regain after weight loss is another thing – and if that’s your concern,...

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Monday 23 October 2017

Cajun Sweet Potato and Seafood Chowder

The typical seafood chowder is full of Paleo no-no ingredients: all-purpose flour, heavy cream, questionable white potatoes… but you don’t...

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Friday 20 October 2017

Thursday 19 October 2017

Tuesday 17 October 2017

Sweet Potato Brownies

It can be difficult to find a gluten-free, grain-free, dairy-free, egg-free dessert that really blows you away. Here come the...

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Monday 16 October 2017

Roasted Bone-In Chicken Thighs

Baked chicken thighs with hints of rosemary and oregano are a dish that everyone will gladly sink their teeth into....

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Sunday 15 October 2017

Sweet Potato Hash Browns

Wouldn’t it be great if all cafes provided a Paleo menu, so you could choose your life-sustaining breakfast wisely? It...

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Friday 13 October 2017

Calf’s Liver with Bacon Gravy

How to get your kids to eat liver? Add bacon gravy. How to entice your partner, who stays away from...

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Three Yoga Poses to Help Support Gut Health

When you think of nurturing gut health, yoga probably isn’t the first intervention that comes to mind. However, healing requires an integrative approach; nourishing the physical body with movement is just as important as incorporating other types of nourishment (food, spirituality, etc.).

Yoga was developed over 5,000 years ago as a discipline to enhance well-being on all levels: physical, spiritual, emotional, and mental. Studies have highlighted yoga’s helpful role in the resolution of various health conditions, from back pain and arthritis to depression, anxiety, and sleeping disorders.[1,2,3,4,5] Yoga has also long been valued for aiding digestion, increasing the body’s agni or “digestive fire” (our ability to break down foods and assimilate nutrients). It is estimated that 30 to 40 percent of the population suffers from digestive complaints,[6] which is alarming given that digestion and gut health are so critically important for optimizing overall health.

As an adjunct to diet, yoga offers additional health benefits and healing properties for normalizing gut function. While there are a myriad of yoga postures that enhance digestion, circulation, and detoxification—all important factors in gut health—here are the three I’ve found to be most effective.

Chair Twist – Parivrtta Utkatasana

A majority of the yogic twists facilitate digestion and support gut health, because they apply pressure to the GI tract. Think of them as giving your internal organs a good massage. Massages are wonderful for loosening up tissues and releasing any toxins that may have built up.

Twists in yoga act the same way, especially the chair twist. In this posture, you are twisting from the core in order to gently massage the intestines as well as stimulate the liver and gallbladder—all essential organs in the digestive process. This is a great pose to help relieve constipation, bloating, or other digestive discomforts. Undigested food, fluids, and other toxins often get stuck in the intestinal tract, which is why twists are incredibly useful for stimulating the gut and eliminating waste.

To come into the twist, start in chair pose with your knees bent, weight shifted toward the heels, ensuring that you could see your toes if you were to peek down at your feet. With an inhale, bring your hands to meet at heart-center; then, on your next exhale, begin to twist towards the right side of the room from your navel, bringing your left elbow to the outside of your right knee, reaching the right elbow towards the sky. Remember, your weight should still fall primarily onto your heels, and your knees should still be aligned with each other. Breathe. Lengthen your spine with every inhale, extending through the crown of the head, and with every exhale, use your core to deepen the twist. Stay here for three to five breaths, and then release back to chair pose and begin to use the same sequence for the opposite side.

Bow Pose – Dhanurasana

Bow pose is a fantastic asana for supporting gut health because it applies gentle, migrating pressure to the abdomen, stimulating the digestive process. Rocking forward and backward on your belly to the rhythm of your inhales and exhales gently massages the internal organs. By doing this, you increase blood- and oxygen flow to critical areas, helping to relieve constipation and other digestive complications.

To enter bow pose, lie flat on your stomach with your hands to your side, palms facing down. Slowly begin to grab hold of your right foot or ankle with your right hand, and then take your left foot or ankle with your left hand. Keeping your thighs on the ground, begin to lift your chest up and forward with an inhale by pressing your feet into your hands. Look forward. If you feel good in this pose, you can slowly lift your thighs off the ground, directing your heart toward the front of the room. Here, allow your inhales and exhales to deepen, causing you to roll forward and backward on your belly. Stay here for three to five deep breaths, then release.

Surya Namaskar A – Sun Salutation

Sun salutation is not technically a pose, but rather a “flow” of poses, and it may seem to have absolutely nothing to do with the gut; yet this short sequence is arguably one of the best tools for supporting digestion and eliminating toxins from the body. According to Hindu theory, digestion results from heat production, and food is burned in order to create energy. Sun salutations offer a powerful way to produce heat in the body, hence their frequent appearance at the beginning of a yoga class—to warm up your body before it encounters more complex postures. Not only do sun salutations build the heat needed for digestion, but the rhythmic inhalation and exhalation they involve also help detoxify the body by oxygenating the blood and eliminating carbon dioxide and other toxic gases.

Start in standing mountain pose, and bring your hands to heart-center. From here, inhale your arms high and exhale your hands through heart-center into a forward fold. On your next inhale, bring yourself into a half-lift with a long, straight spine; you may need to bend slightly at the knees to get there. Next, as you exhale, plant your hands on the floor in a high plank and continue to flow through the vinyasa: lowering into low plank, elbows grazing the sides of the rib cage, then inhaling into upward-facing dog, and then exhaling back into downward-facing dog. Complete this sequence three to five times, coordinating the movements with your inhales and exhales.

With the wealth of new research findings surrounding the significance of gut health, it has become clear that the gastrointestinal tract should be a central focus of our health system. Although there are many ways to support gut health through diet, yoga offers a powerful adjunct for eliminating toxins and massaging the internal organs in order to foster and sustain optimal gut health.

 

References

1 Siu PM, Yu AP, Benzie IF, Woo J. “Effects of 1-Year Yoga On Cardiovascular Risk Factors In Middle-aged And Older Adults With Metabolic Syndrome: A Randomized Trial.” Diabetol Metab Syndr 30.7 (Apr 2015): 40.
https://www.ncbi.nlm.nih.gov/pubmed/26000038

2 Gamus D. “Advances In Research Of Complementary And Integrative Medicine: A Review Of Recent Publications In Some Of The Leading Medical Journals.” Harefuah 154.1 (Jan 2015): 9-15, 70. [In Hebrew].
https://www.ncbi.nlm.nih.gov/pubmed/25796668

3 McDougall GJ Jr., Vance DE, Wayde E, Ford K, Ross J. “Memory Training Plus Yoga For Older Adults.” J Neurosci Nurs 47.3 (Jun 2015): 178-88. https://www.ncbi.nlm.nih.gov/pubmed/25943999

4 Chimkode SM, Kumaran SD, Kanhere VV, Shivanna R. “Effect Of Yoga On Blood Glucose Levels In Patients With Type-2 Diabetes Mellitus.” J Clin Diagn Res 9.4 (Apr 2015): CC01-3. https://www.ncbi.nlm.nih.gov/pubmed/26023550

5 Buttner MM, Brock RL, O’Hara MW, Stuart S. “Efficacy Of Yoga For Depressed Postpartum Women: A Randomized Controlled Trial.” Complement Ther Clin Pract 21.2 (May 2015): 94-100. https://www.ncbi.nlm.nih.gov/pubmed/25886805

6 “The Brain-Gut Connection.” Healthy Aging. Johns Hopkins Medicine, 2014. Web. http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection
About the Author

Carley Smith, aka the Fairy Gutmother®, is a certified Nutritional Therapy Practitioner (NTP) and certified GAPS Practitioner (CGP) as well as a 200-hour Registered Yoga Teacher (RYT). She became interested in health and nutrition after being diagnosed with Lyme disease, and used food as medicine to help herself heal. She was so empowered by the improvement in her health that she became a Nutritional Therapy Practitioner and Certified GAPS Practitioner so that she could share her experience and help others feel better, too! Carley developed a nutrition plan called the 70/30 Plan in order to help people transition into eating more healthfully. She enjoys working with people and sharing her knowledge and experiences in order to help people restore their health. While she is not working with clients one-on-one, she teaches various nutrition classes and cooking demos as well as leading wellness retreats.

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Thursday 12 October 2017

Sheet Pan Fajitas

If the idea of a short prep time has you jumping for joy, then we know you will be pleased...

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Tuesday 10 October 2017

Monday 9 October 2017

Paleo Broccoli Soup

As the leaves begin to fall to the ground, we begin to desire hearty soups and stews that warm us...

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Sunday 8 October 2017

Grilled Tandoori Chicken

We love putting a Paleo twist on recipes, and this grilled tandoori chicken with Indian roots is no different. Instead...

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Friday 6 October 2017

Autumn-Spiced Baked Apples

Apples are the quintessential fruit of the autumn season, especially in desserts! Autumn-Spiced Baked Apples provide the flavors of those apple treats we all remember, without the grain- and refined sugar-filled crust.

Serves: 2-4 | Prep Time: 10 minutes | Cook Time: 35 minutes

Ingredients:

  • 2 apples (such as Granny Smith or Pink Lady)
  • 2 tsp ghee
  • 1/4 tsp pumpkin pie spice
  • 1/2 tsp coconut sugar
  • Optional: coconut cream, pure maple syrup, or raw honey, for topping

Directions:

  1. Preheat oven to 350°F. Line a baking sheet with parchment paper. Set aside.
  2. Peel, halve, and cut the cores out from the apples and place them on the baking sheet, cut-sides up.
  3. Use your fingers to spread the ghee evenly on the cut side of the apples.
  4. In a small bowl, combine the pumpkin pie spice and coconut sugar. Sprinkle evenly over the apples. Bake for 35 minutes, until apples are fork tender.
  5. Optional: Top apples with a scoop of coconut cream, and/or a drizzle of honey or maple syrup for extra sweetness.

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source https://paleomagonline.com/autumn-spiced-baked-apples/

Maple Apple Crisp

We all look forward to a dessert, and the fewer we have, the more we appreciate the ones that really...

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source https://paleoleap.com/maple-apple-crisp/

Thursday 5 October 2017

Buffalo Chicken Meatloaf

Looking for a lot of savory spice with a bite of homemade ketchup to brighten up your day? Buffalo meatloaf...

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source https://paleoleap.com/buffalo-chicken-meatloaf/

Wednesday 4 October 2017

Thai Beef Curry

Thai food is well adapted to a Paleo way of life, as there are naturally many gluten-free options. If you...

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source https://paleoleap.com/thai-beef-curry/

Monday 2 October 2017

Slow Cooker Shredded Chicken

Chicken breasts slowly cooked for several hours with a handful of spices in nourishing stock, is an utter revelation –...

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Sunday 1 October 2017

Slow Cooker Cabbage Soup

Think of this as an “unstuffed” cabbage soup, in that you do not need to spend precious time on rolling...

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source https://paleoleap.com/slow-cooker-cabbage-soup/

Saturday 30 September 2017

Chicken Piccata

Chicken piccata is an Italian-American dish that will satisfy the hungriest of caper-lovers in your family and it cooks up...

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Friday 29 September 2017

Cod with Tomato-Basil Relish

Enough is enough. Sometimes you find yourself eating too many, and too much, of the wrong foods; and yes, it...

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Thursday 28 September 2017

Oven Roasted Onions

Simplicity at its best: onions with their skins removed and baked for an hour until they reach golden perfection. It’s...

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Wednesday 27 September 2017

Easy Oven Baked Ribs

In the quest for those tender bites of fall-off-the-bone goodness, you are going to need the patience to slow cook...

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Tuesday 26 September 2017

Paleo Taco Soup

Tacos are incredibly delicious, in fact they may be one of the best foods ever invented. If you are used...

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Saturday 23 September 2017

Vegetable Lo Mein

Does this homemade version of the popular take-out lo mein dish spark joy? For us the answer is a resounding:...

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source https://paleoleap.com/vegetable-lo-mein/

Friday 22 September 2017

Korean BBQ Short Ribs

It is never too late in the grilling season to try out new BBQ recipes. Heck, even in winter you...

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Wednesday 20 September 2017

Chicken Marsala

There is always a special place in our hearts for authentic Italian food, but with a Paleo lifestyle sometimes we...

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source https://paleoleap.com/chicken-marsala/

Tuesday 19 September 2017

Paleo Burrito Bowl

Burritos are fantastic! Especially when they are corn-, rice- and legume-free. You could, in fact, call this a naked burrito...

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Monday 18 September 2017

Oven Roasted Broccoli

“Eat your greens!”, we have listened to our parents and grandparents say time and again. Common knowledge says that they...

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Sunday 17 September 2017

Slow Cooker Chicken Cacciatore

Chicken cacciatore is a hunter-style Italian dish in which the chicken is braised or slowly cooked, in a delectable sauce...

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Saturday 16 September 2017

Sweet Potato Pancakes

There is nothing like a generous stack of Paleo pancakes to sweeten the freedom of the weekend, or for a...

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Friday 15 September 2017

5 Breathing Techniques to Calm Your Mind

By Megan Patiry of PaleoHacks

It’s no coincidence that when you’re under stress, you’ll often hear people encouraging you to “take a breather.” Ancient yogis who practiced pranayama (literally translated as “control of the life force”—which was believed to be the breath) knew the power of deep-breathing exercises. Aside from helping its students attain higher states of consciousness, pranayama is now known for being one of the best ways to calm the mind by easing stress and tension.(1)

Why Are Breathing Techniques So Effective?

When you’re stressed, the sympathetic nervous system—or the “fight or flight” system—takes over. In dire situations, this ancient defense system instantly spurs you into action to escape potential dangers. Though today wild predators are infrequent, stresses like tight deadlines and arguments with your spouse will also trigger this system.

Think back to one such traumatic situation and try to remember what happened with your breath. It usually becomes shallow and erratic—you could even find yourself holding your breath, which further stimulates your fight-or-flight response.

Pranayama breathing techniques do just the opposite—expanding your diaphragm (the large muscle responsible for pushing air in and out of your lungs) and relaxing your vagus nerve, which runs from the top of your spine down through your stomach. Both actions stimulate the parasympathetic nervous system, which initiates relaxation and brings a sense of calm.

And the best aspect of pranayama is that its calming effect is almost immediate, with many techniques needing only 5 to 10 minutes for stress levels to drop.

Below are five of the most effective techniques for everyday better breathing—calming your mind fast while also strengthening your diaphragm and lungs.

Basic Abdominal Breathing

Abdominal breathing (also called diaphragmatic breathing) involves deepening the breath to expand through the abdomen and diaphragm. The expanding-and-contracting action of breathing helps relax the vagus nerve and activate the parasympathetic nervous system. The result is a calming and stilling of the mind—very effective at eliminating the feeling of “butterflies” we get in our bellies when anxious or nervous.

Instructions: Begin by sitting tall somewhere comfortable. Close your eyes and bring your attention to your breath. On your next inhale, focus on fully expanding your belly with your breath, feeling the fresh air reaching deep into the bottom of your lungs. (You can rest your hand on your abdomen to make sure it’s expanding outward.)

On your exhale, draw in your belly and breathe out until your lungs are completely empty. Continue this cycle for 5 minutes.

Best time to practice: Anytime you feel stressed, angry, or anxious. You can also make it a daily habit to help you wind down at the end of the day, or even use it during meditation.

Long Exhale

The long exhale aims for a 1-to-2 ratio of inhaling to exhaling—the goal being to extend your exhale until it’s twice as long as your inhale. This action deeply relaxes the nervous system and body while also teaching your lungs to empty fully with every breath to avoid the tight-chest feeling caused by shallow breathing.

Instructions: Begin by lying on your back with your knees bent and feet flat on the floor. Rest one of your hands on your abdomen so you can be sure you’re breathing fully into your belly. It should expand upward during your inhale and contract fully during your exhale.

As you start your inhales and exhales, begin to count the length of each action. (You’ll probably notice your inhales are longer than your exhales, so work first to make them the same length.) Gradually increase the length of your exhales by 1 to 2 seconds longer than your inhales.

Don’t strain during your exhale, and don’t make it longer than needed. For example, if your inhale is 4 seconds, try not to exceed an 8-second exhale.

Best time to practice: Since this exercise has such a relaxing effect on the body and mind, you might want to save it for before bedtime, or for when you’re struggling with midnight insomnia.

Nadi Shodhana (Alternate-Nostril Breathing)

Alternate-nostril breathing is a common yogic breathing technique used to bring clarity, calm, and focus to the mind. It’s also used to achieve mental and emotional stability by balancing the left and right hemispheres of the brain—an excellent breathing technique for achieving a calm, clear state while working or during meditation.

Instructions: Begin by sitting tall in a comfortable chair or on the floor, keeping your spine straight. Leaving your left palm resting on your lap, bring your right hand in front of your nose. Rest your pointer and middle finger between your eyebrows (your actor point).

Now take a deep breath, in and out. At the end of your exhale, use your right thumb to close your right nostril. Inhale steadily through your left nostril.

Close your left nostril with your ring finger so that both are closed, and pause your breath for 1 to 2 seconds. Release and exhale through your right nostril, pause briefly, then inhale through your right nostril.

Hold both nostrils closed again, then exhale through the left nostril. Pause briefly, then repeat. Go through this cycle 5 to 10 times.

Best time to practice: Any time you feel frazzled or panicked, or when you are having trouble focusing on a specific task.

Sitali Pranayama (Cooling Breath)

Sitali pranayama is used to “cool” hot, angry mental states and emotions by moving the breath across the wet surface of your tongue. It is also commonly used during the summer months to cool your system by bringing moisture back inside.

Instructions: Begin by comfortably sitting tall with your spine straight. Bring yourself into the moment with a few rounds of abdominal breathing.

Now open your mouth, forming an “O.” Curl your tongue into a straw-like shape and protrude it a little less than an inch out of your mouth. Take a deep inhale through and across your tongue (notice how cold this air feels as it hits your mouth).

Once you’ve inhaled fully, close your mouth and draw in your tongue, then exhale through your nostrils. Continue for 2 to 3 minutes.

Best time to practice: When you’re feeling angry or agitated, or when you need to focus. You can also use this technique to offset hot flashes.

Breath Journeying

Breath journeying, or breath “moving” as it’s sometimes called, blends breath and visualization into one powerful, anti-anxiety exercise. Breathing awareness into specific points in your body eases tension while calming and re-centering your mind.

Instructions: The following breath journey comes from Drs. Richard Brown and Patricia Gerbarg in their book, The Healing Power of the Breath.

Begin by sitting comfortably with your spine straight. As you inhale (be sure you’re practicing abdominal breathing), imagine moving your breath to the top of your head. You can imagine it any way you like—as a gust of air or even as a colored mist.

As you exhale, move your breath down your spine to the base of your hips. Inhale again to the top of your head, repeating this cycle 10 times through.

Best time to practice: During moments you feel overwhelmed and need to release excess tension and stress.

The next time you’re anxious and in desperate need of calm, remember that “taking a breath” is literally the best thing you can do. And even if you’re not overly stressed on a daily basis, practicing these breathing techniques will teach your body automatic proper breathing, so you can reap the benefits even during your day-to-day activities.


About PaleoHacks

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Resources:

  1. Brown, R.P., et al. “Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression.” J Altern Complement Med 11.2 (2005): 383-4. Web: ncbi.nlm.nih.gov/pubmed/15750381.

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Braised Cabbage

Simple side dishes are as versatile as they are tasty and it’s good to have a few in your cooking...

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Wednesday 13 September 2017

Beef Stew

Beef stew is a hearty, warming meal that you can count on to fill your belly and feed your soul....

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Teriyaki-Style Chicken Wings

Paleo teriyaki sauce? You may be wondering if it can really be done and, in short, it can. How does...

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Tuesday 12 September 2017

Paleo Sausage Quiche

When we think of eating quiche, our mind wanders to the most memorable flavors that French food has to offer...

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Monday 11 September 2017

BBQ Chicken Kebabs

You are craving Paleo BBQ sauce, so what do you do? Gather the wholesome ingredients, get in the kitchen and...

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Sunday 10 September 2017

Paleo Zoodle Puttanesca

Zucchini noodles. Zoodles. What more can we say about them, other than they are an excellent way to get kids...

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Saturday 9 September 2017

Paleo Pot Roast

One pot meals certainly come in handy when the temperatures start to slowly drop and the leaves begin to turn...

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Friday 8 September 2017

Cherry Chicken

You absolutely adore cherries and chicken is a staple ingredient in your kitchen… If you nodded yes to this statement,...

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Wednesday 6 September 2017

Peach And Bacon Salad

Some days only a salad will satisfy you. Make it a salad with fruit and bacon, yes, some fresh greens...

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Friday 25 August 2017

Summer Rolls

Summer is the season for rolls and the time to eat them is now. No, not the puffy, gluten-filled rolls…...

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Thursday 24 August 2017

Beef and Mushroom Burgers

These burgers are packed with umami flavor from roasted mushrooms and coconut aminos.

Yield: 4 burgers

Ingredients

  • 2 shallots (4 cloves with skins on)
  • 8 oz cremini mushrooms, sliced
  • 2 TBSP olive oil
  • Sea salt and freshly ground black pepper, to taste
  • 2 TBSP fresh thyme leaves
  • 1 lb ground beef
  • 3 tsp coconut aminos (optional)

Directions

  1. Preheat oven to 400° F. Line a baking sheet with parchment paper. Set aside.
  2. Rinse the shallots and pat dry. Set the shallots on one end of the baking sheet, leaving plenty of room for the mushrooms.
  3. In a medium bowl, toss the mushrooms with the olive oil. Season lightly with salt and pepper. Spread mushrooms evenly on the prepared baking sheet.
  4. Bake the shallots and mushrooms for about 20 minutes, stirring the mushrooms occasionally, or until the mushrooms are browned and softened and any moisture has evaporated.
  5. Remove mushrooms from the pan and set aside to cool. Leave the shallots in the oven and continue to roast for another 25 minutes, or until soft. Remove from the oven to cool. When the shallots are cool enough to handle, slip them out of the skins and chop. Set aside.
  6. In a food processor, pulse the mushrooms and thyme until finely chopped. Stop when the mushrooms are in tiny pieces; the mixture should not be mushy. Taste the mushrooms and season with salt and pepper if needed.
  7. In a large bowl, gently mix together the ground beef, coconut aminos and chopped mushrooms with your hands. Gently form the meat into 4 patties. Use your fingers to press down and create a wide dimple in the middle of the burger (this will help keep the burger from shrinking). Season each burger with salt and pepper.
  8. Heat your grill to medium-high heat. Grill burgers 3–4 minutes per side, or to desired doneness. Serve burgers with chopped shallots over the tops.

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source https://paleomagonline.com/beef-mushroom-burgers/

Strawberry And Rhubarb Compote

You have searched the store shelves high and low in the hopes of discovering a fruit jam worthy of the...

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Tuesday 22 August 2017

Paleo Sushi Bowl

Rice-free sushi? You bet! Paleo sushi bowls are constructed from the base up, using a bed of cauliflower rice rather...

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Monday 21 August 2017

Chimichurri Steaks

We all know what steak tastes like – it’s great, isn’t it? -, but have you ever had Chimichurri sauce...

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Saturday 19 August 2017

Simple Korean-Style Cucumbers

Sometimes life is so hectic, that when an easy recipe comes your way, you take it with no questions asked...

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Mango and Strawberry Sorbet

Summer is the season for outdoor grilling parties and creamy Paleo ice cream. Making your own grain-free and dairy-free desserts...

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Friday 18 August 2017

Salmon Burgers with Spicy Tomato Relish

These wild salmon burgers are pure salmon, with no breadcrumbs or egg. A fresh and spicy tomato relish is the perfect condiment to serve alongside the burgers.

Serves: 4 | Prep Time: 10 minutes | Cook Time: 10 minutes

Ingredients

  • 2 TBSP extra virgin olive oil
  • 16 oz cherry tomatoes, halved
  • 2 jalapeño peppers, seeded and finely chopped
  • 4 cloves garlic, pressed or finely chopped (divided)
  • 1/2 tsp sherry vinegar
  • 1 pound boneless skinless salmon, cut into 1-inch cubes
  • 1 tsp Dijon mustard
  • 2 scallions, chopped
  • 2 TBSP chopped cilantro
  • 1/2 tsp kosher salt

Directions

  1. Heat the oil in a wide saute pan over medium-high heat until the oil is hot and shimmering. Add tomatoes (careful, they’ll splatter oil!) and cook for 3 to 5 minutes, stirring only occasionally, until the tomatoes are soft and collapsed, browned in places.
  2. Stir in the jalapeno peppers and half the garlic. Cook for a minute or less, removing the relish from the pan before the garlic burns. Stir in the sherry vinegar. Season with sea salt. Set aside.
  3. Place 1/4 of the salmon pieces in a food processor with the mustard, scallions, cilantro, salt and remaining garlic. Blend into a smooth paste.
  4. Add the rest of the salmon. This time, do not blend the salmon into a smooth paste. Instead, pulse a few times until the salmon pieces are finely chopped, about 1/4-inch in size.
  5. Shape salmon into 4 patties.
  6. Heat a few tablespoons of oil in a non-stick skillet over medium-high heat. Cook the salmon burgers 3 to 4 minutes per side.
  7. Serve with the tomato relish.

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source https://paleomagonline.com/salmon-burgers-spicy-tomato-relish/

Breakfast Pork Sausages Recipe

If you have been on the lookout for a nitrate-free breakfast sausage, that is also free from gluten, sugar or...

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Thursday 17 August 2017

Maple Roasted Carrots

Simple, yet elegant and perhaps even fresh from the garden, these maple roasted carrots are a versatile dish. Just as...

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Honey Sriracha Chicken

If you are absolutely in love with chili peppers and Sriracha makes your mouth water at the very thought of...

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