The Paleo Mama

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Leaving the City for the Country

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More and more people are dissatisfied with their lives and are leaving the city for the country.

This is what I did 6 years ago. I had a deep longing for land of my own and a more slow-paced lifestyle.

My name is Jackie Ritz. I’m a mom, wife, blogger, farmer, herbalist, and author. Leaving the city for the country was a very difficult decision that my husband and I made in 2013…a decision that has transformed our lives and enriched us greatly.

We moved to this place, our farm, nestled away in the gorgeous region of Appalachia in North Carolina. When we started this homesteading lifestyle, we had no idea what we were doing! Through trial and error, this lifestyle has awakened something deep within me and brought out my creativity in many different ways.

I homeschool my children, write books, share content on my website, and craft various things from the materials our land and animals give me.

I’ve learned so much from this land, but most of all, I am incredibly grateful for all the I have. I have no other desires than to live out my life right here with my family, my farm animals, and my gardens.

As I crossed over into 2020, I really started to wonder how I could share this beautiful farm, my animals, and my lifestyle with the world in a more meaningful way.

And my thoughts kept coming back to YouTube. I could type all the descriptive words to share with you how beautiful my life is, but seeing it, is completely different.

So, here is my first relaunch video. I’ll be releasing a new video every week and I would love for you to share this journey with me. Next week I’ll be publishing a How to Make Elderberry Syrup video so make sure you are subscribed to see it!

Natural Way to Heart Health

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Wow!  I am honored that my wife, Jackie, has given me the opportunity to talk about my experience with taking charge of my healthcare and finding my natural way to heart health!

Well, she didn’t need to persuade me much, I am a sucker for her and will do most anything she asks.

My Story of Genetic High Cholesterol:

So, let’s first start the story about my family, because this plays a HUGE role in your health.  I am not talking about how you were raised or even what you ate.  (Although, those are important!).  What I am saying is that your GENETICS play a huge role in your health.

For me, I am from Mediterranean descent, mainly Italy and other areas (according to 23andme).  With that being said, I discovered my capability to have high cholesterol.  

My father passed away from a myocardial infarction (MI), aka heart attack at the age of 56!  Yes, you read that right, 56!  Well, I was still in college at the time – actually playing a video game when I got the call from my next-door neighbor.  Found out, my father was rushed to the hospital where they tried multiple times for at least 20 minutes to resuscitate him.  Unfortunately, his time drew near.

It seemed that the drive home, which was only about 1 and a half hours away, took years to get there.  Once there, I saw my father’s body and I realized I didn’t get the chance to say goodbye.

But, he did leave me with some wisdom: that although there are footsteps to follow with him, my health was a footstep that I would avoid in how he lived.

Overcoming Genetic High Cholesterol Naturally with the Paleo Diet

So, fast-forward a decade later.  I am a Paleo eating, essential oil witchcraft using, herbal remedy taking, correct supplement using follower of natural health.  Oh yeah, I am also a certified Physician Assistant, although I say that because I have had the opportunity to learn and practice medicine which has validated all of the personal decisions I have made regarding my health.

If you are a person struggling from cholesterol issues or other cardiovascular issues: THERE IS HOPE!  What I need you to do is realize that time is not on our side.  What I mean is that it is imperative that you change for the better NOW, not later, because we do not want to change when it is too late.  That was the case for my father; he went years not paying attention to his diet, staying active, or other positive choices.  He did start losing weight, but within 6 months, he was deceased.

That is the sobering truth.

Where to Start:

So, where to start?  Well, your nutrition is foundational.  We really are the old mantra of “we are what we eat.”  It is true now more than ever.  We put “foods” into our bodies with little understanding of how that food was raised or practices in place to get it to the marketplace.  Additionally, the pesticide generation of farmers are finding out the hardline costs of their own practices the hard way: by paying out money for lawsuits.

But – what else did I do?

Enter, The Paleo Cardiologist, Dr. Jack Wolfson.  He is the author of The Paleo Cardiologist: The Natural Way to Heart Health.  He is also a board-certified Cardiologist and half of the team, The Drs. Wolfson.  Yes, you read that right: he has a partner in his journey.  That partner is his wife, a practicing Chiropractor that helped Dr. Jack realize the importance of natural and preventative health.

Dr. Wolfson’s book changed me.  It is 17 chapters of great value, providing the real rationales about common misconceptions about heart health and management here in the United States.  Ultimately, we pay too much money for medications and unnecessary procedures.  He finishes his book with a list of great supplements to consider for health and his recommendations for blood labs to consider as well.

I took notes during ALL 17 chapters.  I spoke with my physician and started looking really hard into my health.  And after 3-5 years, I can tell you that I have never felt better.  At 40, I feel like I am in my teens again (yes, Jackie will still tell you how immature I can be).  My focus is vastly improved, I have trimmed in weight, and most importantly, I don’t get winded playing with my children!

If you are interested in listening to a podcast I did with Dr. Wolfson, then click here!

Let me share with you 5 changes that I made starting in my journey:

  • Get your lab numbers and dive into what they mean (highest priority)
  • Then, start some supplements and practices that will benefit your health!
  • Eat clean foods and healthy meats (buy organic whenever possible or from a local farmer – ask them what they’re practices are!)
  • Get outside, get plenty of sun and great sleep!
  • Drink clean, fresh water daily
  • Have an accountability partner!

I highly recommend getting your mind wrapped around natural health and taking charge to improve it!

You have nothing to lose, everything to gain.  Your family, friends, and others are depending on you: live the live that you have always desired!

Here’s to your best health,

Frank

Keto Peppermint Smoothie

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I’m a smoothie girl. I love my smoothies, however since I’ve been following more of a Keto diet, I’ve struggled to find smoothie recipes that aren’t loaded with fruit and sugars. So, instead of throwing a fit about not having delicious smoothies anymore, I created some of my own. I’ll have a green smoothie recipe coming out soon, but first, let’s talk about this delicious Keto Peppermint Smoothie

My husband and I have had a lot of success since we started eating Keto in November of 2018. I’ve carried the same baby weight around for 10 years and I’m just over it. I’ve struggled to lose it and to keep it off, even though I eat super healthy.

Download my Kickstart Your Keto Diet Guide Here!

Weight has always been a struggle for me. I have to really be mindful of what I eat, and combine exercise to lose any weight. Always, Keto is working! And to really increase my chances of losing weight, I’ve been 90% dairy free. Yes, Keto dairy free is a thing and I’m really enjoying it!

Keto Peppermint Smoothie

Prep time: 5 minutes, Serves 1

Ingredients:

Instructions:

  1. Combine the cauliflower, milk, water, sweetener and peppermint in your blender and blend on high until smooth. Lower the power and add in the collagen peptides until dissolved.
  2. Serve and garnish with cacao nibs. Enjoy!

Sheet Pan Brunch

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Sheet pan. It’s one pot meals on crack! Throw some meat, veggies and a drizzle of fat or oil and you are done mama! Sheet pan meals make clean up easier and don’t require any fancy equipment. Also, I’m a sucker for a one pot meal, because, let’s face it, there’s nothing worse than being hungry and having nothing to eat. So, why not have some ingredients on hand that you can whip up a quick

This past spring we raise two pigs for meat. Y’all — if you have never tasted homemade bacon, then you are missing out! We took the side meat and smoked it for a awhile and then sliced it into bacon-sized slices and it’s so dang good. 

Pork has been at the center at most our meals for the last few months and I had to, just had to, share a fast and easy sheet pan brunch idea that you can make for breakfast or brinner! 

Sheet Pan Brunch

Prep Time: 5 minutes Cook Time: 25 minutes Serves 4

Ingredients: 

Directions: 

  1. Pre-heat the oven to 400F.
  2. Slice your acorn squash into ¼ inch rounds, remove the seeds. Line up 4 the rounds on a sheet pan. Put your vine ripe tomatoes next to them. Leave space for the bacon. Drizzle everything with avocado oil and sprinkle with ½ teaspoon of each of the seasonings.
  3. Set in the oven, middle rack and roast for 10 minutes. Then open the oven and add the bacon, lining up the slices next to each other. Close the oven, roast for another 10 minutes.
  4. Open the oven and carefully crack an egg into the center of each squash round.
  5. Sprinkle the eggs with the remaining seasonings, and the parsley.
  6. Bake for 5 minutes or until the eggs whites are cooked.
  7. Add avocado to the sheet pan if you like or fresh herbs! Serve right away, share and enjoy!

Xennial Introverts: How to Survive the Digital Age

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This post has been brewing in my brain for a few months now and I am finally sitting down, next to the fireplace and, of course, a dog, to put my thoughts down for you…dear reader.

I’m gonna go out on a limb here and guess that I’m not the only Xennial (someone born between 1975-1985) introvert who is struggling to find true connections in this day of age.

I’m probably not the only one who can go days (ok, let’s be honest…weeks) without talking to another human.

And it’s not that I don’t like other humans, I mean I did grow and birth a few…it’s just that I’m content. But am I?

It’s NEVER been an introverts world. NEVER. From the get-go, children are placed in classrooms and are rewarded for their contribution to the day. They are rewarded for raising their hand, speaking up, and for asking questions.

It never has been an introverts world.

As an introverted pastor’s kid in the 90’s, I remember sneaking into my parents room one night and finding a letter that a member of the congregation wrote to them. It read…

“Dear Pastor Jim and Barb,

Today during Sunday service, your daughter, Jackie, didn’t even smile back at me or offer to shake my hand. I just thought you should know.”

This still happens to this day. I give off the vibe of being a hardass, unemotional, or distant.

It’s always been easy to point out the societal negatives of introvert-ism, but let’s point out the beautiful positives of being an introvert .

Introverts:

  • Make amazing entrepreneurs
  • Are incredible authors and writers
  • Get straight to the point and avoid small talk (thank you!)
  • Love to build close relationships and make the bestest of friends
  • Can carry on deep, meaningful conversations

As a Xennial and an introvert, I find this digital age even tougher to navigate. I lived an analog childhood, and my first experience with technology was my clear purple beeper in high school. I had 3-5 incredible close friends and we texted “80081355” to each other. I’m a memory bank for what life was like before the digital age, but am 100% self taught and have kept up with the fastest of millennials.

Xennial introverts are patient…who remembers waiting for your favorite song to come on the radio and hitting record on your cassette tape?

Xennial have a childhood free of social media or cellphones. I’m a little bias, but I believe I had the best childhood filled with climbing trees, ramping various things, rollerblading, swimming in random ponds, and drinking out of the hose.

There’s so many other great aspects of being a Xennial introvert…

Xennial Introverts:

  • Have a love/hate relationship with social media. We can go a long time without posting, but we stalk our close friends who can’t.
  • Can go to the bathroom without their cellphone.
  • Are very aware if someone else is paying more attention to their cellphone than to you.
  • Get offended if they are called a millennial.
  • Don’t understand why you need to document your entire life on social media.

Challenges for Xennial introverts in this digital age.

  • Xennial introverts hate the telephone (I mean why do people have to call you anyways? hehe). They remember when it was the only way to get in touch with someone, but are grateful for advanced technology like texting and Facebook messaging.
  • Xennial introverts can go online when they need social interaction.
  • Xennial introverts feel a false sense of community if they are a part of online groups.
  • Xennial introverts are grateful, yet annoyed, that so many people play on their phone.

So how does a Xennial introvert survive in this digital age?

  1. Xennial introverts need to be brave. You probably have a large comfort zone thanks to social media. You can hang out in your social media comfort zone all day and you love it. It’s warm and fuzzy…and lonely. It’s unbelievably lonely…but not at first. But after awhile, your introverted self starts to crave true, authentic human interaction. You must be brave and get out there and connect. Call an old friend up. Go out to coffee or tacos. But get your butt out of that comfort zone before you fall into a deep, dark, lonely hole.
  2. Xennial introverts hate shallow socializing. You don’t hate people (yes you probably thought you did)! You just hate all the shallow small talk. You just want to dive right into talking about life goals, creative aspirations, dreams and beliefs in God. You scare people sometimes. Small talk is necessary to get into the meat of the conversation. I’ll be the first to admit that the reason I feel I don’t have many close friends is because I hate the “getting to know you phase”.
  3. Xennial introverts need to challenge themselves by taking social media breaks. Put down the computer and phone and force yourself to go out. Think about where you met some of your closest friends. It probably wasn’t in your house. Whether you do a 6-week digital detox like I did, or you just take a weekend off of social media, you will find this to be a good challenge.

And, lastly, Xennial introverts can ramble on and on about being a Xennial introvert, so for now, I’m going to go ahead and sign off.

Much love from this introvert!

Jackie

Natural Remedies for Back Discomfort

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Most adults experience back discomfort at some time in their adult life. Whether the cause is work-related, new exercise routine, or stress, back discomfort can be debilitating, stopping full participation in work or everyday activities. Well-functioning bones, joints, and muscles require strength and flexibility. Natural remedies for back discomfort can help to relieve the pain and to restore movement.

Let’s dive into what some of the best herbs, essential oils, supplements and lifestyle habits can be if you are suffering from back pain.

Herbs for Back Discomfort:

1. Valerian

Valerian helps to relax the nerves and muscles and can help ease spasms. Valerian has a pretty earthy taste to it. You can take it as a tea, but you might need to use a large spoonful of honey to mask the flavor. Valerian is best known as a sleep aid but it, also, is great as a antispasmodic herb.

The best way to take Valerian is by taking the tincture or tea. Here’s the recommended dosage below…

Tincture dosage: 1–4 ml, up to three times a day

Tea dosage: Decoction of 1 to 2 teaspoons of the dried root per 1 cup of boiling water, up to three times a day

*Avoid if taking any sleep inducing medication

2. St. John’s Wort Topical Oil

St. John’s Wort is excellent at reducing nerve inflammation and helps to soothe discomfort locally. It’s not recommended to use if you are pregnant, out in the sun, or on certain prescription medication.

I recommend using the macerated flowers on your back or the affected area a few times a day.

Essential Oils for Back Discomfort

Certain essential oils, just like herbs, can increase local blood circulation (known as rubefacient oils) and can be very beneficial in massage blends to help ease the discomfort. I, also, recommend taking a epsom salt bath with these oils too.

  • Rosemary – releases tension in stiff and overworked muscles.
  • Marjoram – warming and great for muscle spasms.
  • Lavender – helps to ease tension and relax muscles.

How to Use:

  • Topical. Add 10 drops of the essential oil to a Tablespoon of of almond oil. Massage on the area of concern.
  • Bath. Take 2 cups of epsom salt and put in a glass jar. Add 10 drops of essential oil to the salt. Stir and pour into hot bath. Stay in the bath for at least 20 minutes.

You can purchase essential oils directly from me by going here.

Supplements for Back Discomfort:

  • Vitamins B1, B6 & B12 taken together may help the relapse of back discomfort linked to vertebral problems.
  • Proteolytic enzyme bromelain is an enzyme found in pineapple juice and in the pineapple stem. It helps to reduce discomfort and promotes faster regeneration of the muscles and bones.

Lifestyle Changes to Support Your Back:

  • Stay active and do yoga to keep your spine flexible
  • Sleep on a medium-firm mattress
  • Wear flat shoes
  • Stop smoking
  • See a chiropractor regularly
  • Check out the Alexander technique
  • Look into acupuncture