Natural Living

The Rich Benefits of Eating Chocolate

March 5, 2014 by Jackie Ritz 1 Comment

New research has emerged proving that chocolate is good not only for the soul, but for your mind and body as well.

According to a video released by the American Chemical Society (ACS), chocolate contains hundreds of compounds, and many of them come with benefits that go far beyond a few delicious moments of sweetness.

Studies have already established that chocolate contains a number of beneficial ingredients. For instance, resveratrol, an important compound in chocolate, may not only protect your brain and nervous system, but actually prolong your life.

Dark chocolate is also an inflammation fighter, listed along with turmeric and following a Mediterranean-style diet as one of the healthiest, most natural ways to reduce the inflammatory processes underlying the chronic, degenerative diseases that afflict most of the developed world.

Five pieces of evidence highlighted in the ACS video show that other factors enhance the sweet, smooth goodness of chocolate, and those involve naturally-occurring chemicals. Read on.

Antioxidants – The Not-So-Sweet Things Chocolate Has to Say About Free Radicals

One of the most compelling reasons to make chocolate a part of your regular diet may be for the antioxidants it provides.

Few foods, and certainly not dessert foods, have as much therapeutic potential as this “candy” aisle treat, as evidenced by a wide range of accumulating scientific research linking its consumption to over 40 distinct health benefits.

While most of us have heard about the importance of antioxidants, a primer might help, beginning with the explanation that the formation of free radicals – atoms, ions and molecules with unpaired electrons – in your cells can damage your DNA to the point that your risk of developing diseases like Alzheimer’s, heart disease and cancer are elevated.

This is why the antioxidant polyphenols in chocolate are so valuable, as they have the ability to stop free radical mediated oxidation. This helps to decrease your risk of those and other diseases by directly interfering with one of the major preventable causes of chronic degenerative diseases.

A factoid from ACS’s Journal of Agricultural and Food Chemistry indicates that naturally-occurring polyphenols in cocoa, the fundamental component in chocolate, actually boost levels of HDL, the “good” cholesterol, while at the same time reducing the atherogenicity of so-called “bad” variety – LDL – by preventing its oxidation. Supporting evidence from the Cleveland Clinic study noted:

“Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, to form plaque on the artery walls.”

Chocoholics Aren’t Weak-Willed – They Just Know What Makes Them Feel Good

If you’re one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance.

There’s actually a chemical reason called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.

It’s a derivative of the Sanskrit word “bliss,” and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolongs the “feel-good” aspects of anandamide.
But there’s more to this brain chemical than just how it makes us feel.

As a scientist on the topic, Daniele Piomelli, from the University of California, Irvine, put it:

“Anandamide is also synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement. That implies that anandamide’s function is not just to produce bliss.”

Anandamide has been compared to the sensation derived from marijuana, but Piomelli says “We are talking about something much, much, much, much milder than a high.” There’s also evidence that this compound has the ability to help “sweeten” up your love life as well.

Need a Brain Boost? A Surge of Energy? Reach for Chocolate!

Natural stimulants in chocolate produce a boost in both physical and brain energy, primarily from caffeine and theobromine. But one clinical study involving 24 healthy female subjects showed “synergistic” effects on cognition and mood, which incidentally translated into improved blood pressure. Everyone knows chocolate contains caffeine, a stimulant that can help heighten physical energy and alertness, but studies also show that it can inhibit inflammation in the brain that causes migraines.

Also regarding brain health, a Johns Hopkins study found that dark chocolate may shield the brain from damage after a stroke by increasing cellular signals. Mice that had ingested epicatechin, a compound found in dark chocolate, suffered significantly less brain damage after undergoing induced stroke than mice that had not been given this compound. What this means for ischemic stroke victims (related to clot obstructions in the vessels supplying blood to the brain, a condition known as antherosclerosis) is that the epicatechin in dark chocolate may actually protect the brain.

Flavonols are the main flavonoids found in cocoa and chocolate, as a British study found. A pilot study evaluated the relationship between cerebral blood flow and a dose of flavanol-rich cocoa, which showed a marked increase in the cerebral blood flow to gray matter. The study results indicated that the flavonols in cocoa have the treatment potential against vascular impairment, which leads into the next point…

Raw Chocolate = Improved Heart Health… and Other Life-Saving Benefits

According to that same study, cocoa flavonols could be used to treat problems with vascular impairment, including dementia and strokes. Additionally, the ACS studies found that the polyphenols and catechins in chocolate may lower the stroke risk in men. More specifically epicatechins, which help prevent not only clotting but inflammation, is helpful, researchers say, in preventing some types of strokes.

What’s interesting is that a 7-study meta-analysis sought to find a link between chocolate consumption and certain cardiometabolic disorders, such as coronary heart disease, stroke, diabetes and metabolic syndrome. Along with those disorders are related problems like hypertension, elevated fasting glucose and triglycerides, and high cholesterol, abdominal obesity. But rather than negative effects, scientists found that chocolate – specifically the dark unprocessed raw cacao kinds – actually reduced the risk of such disorders.

Don’t Worry – Eat Chocolate

Beyond the fact that chocolate contains the feel-good anandamide compound, there are additional clinically-confirmed reasons why chocolate has been referred to as “the new anti-anxiety drug.” Another ACS study (in the Journal of Proteome Research) revealed that one-and-a-half ounces of dark chocolate a day for 2 weeks reduced stress hormone levels. Volunteers for the study, categorized as “highly stressed,” were found at the end of the two-week period to have lower levels of the “fight-or-flight” stress hormone cortisol.

But remember that many chocolate brands are high in sugar, calories and unhealthy saturated fats, so buyer beware. First, be sure that the chocolate you’re eating is dark chocolate. There is also a big difference in chocolates’ health effects, depending on how much you eat. As mentioned in the Cleveland Clinic study:

“’…Be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option.’ Be aware that milk chocolate does not have the same healthy effect as unadulterated dark chocolate, because milk often prevents absorption of polyphenols.

It’s also important to remember the word moderation. There’s a measured and tested amount of chocolate – 6.7 grams a day (or one small square of chocolate two or three times a week) – that provides the best health benefits. While it undoubtedly comes as a pleasant surprise that chocolate is actually good for you, eating the right amount is crucial if you want it to be a benefit and not a liability.”

If you’re craving a decadent chocolate treat but want to avoid the downsides, take a look at this article featuring a video showing how you can make your own organic chocolate bars. Also, please be aware that many popular and seemingly artisan-quality chocolate companies are now owned by multinational corporations who use GMO ingredients, disregard fair trade standards, and otherwise are not interested in supporting organic and sustainable production methods.

As examples, Cadbury Schweppes bought Green & Black in 2005, who in turn was bought by Kraft Foods in 2010. Dagoba was bought by Hershey’s in 2006. You will find this pattern recur quite often if you peek beneath the “wrapper” of the chocolate industry. So, please remember to choose carefully, and consider whether the companies you support are supporting you back.

Breastfeeding Results ARE NOT Exaggerated

February 28, 2014 by Jackie Ritz 11 Comments

There is a new “medical” study that is out on how the results of breastfeeding have been exaggerated. The study claims that long-term effects of breastfeeding have been inflated compared to bottle-feeding infants. Did your jaw just hit the floor like mine did? I’m surprised that something like this would surface when we live in a age when breastfeeding mothers are finding minimal support as it is.

“Breastfeeding Results Are Exaggerated” – The New Study

This study was done by David Ramey and Cynthia Colen, two SOCIOLOGISTS who set out on a mission to evaluate 655 families in the United States. They chose to study families where one child was breastfed and the other was bottle-fed.

This new study says that research that claims that breastfeeding boosts children’s IQ and protects from a vast range of health conditions later in life is flawed. Cythia and David claim that these outcomes include BMI/obesity, asthma, hyperactivity, attachment, compliance, academic achievement and competence. The study further states that typical estimates of the impact of breastfeeding on child wellbeing may be overstated.

It further went on to state that children who were breast-fed were at higher risk for asthma.

My Concerns:

I’m a little taken back by this very controversial opinion/study which contradicts an overwhelming amount of evidence and research that we have all heard and learned about. I’m seeing articles coming out saying, “Hold the Guilt“…as if this new study is a way for formula feeding mothers to rest easy and feel less guilty.

I understand that we all cannot breastfeed for difference circumstances. I wasn’t able to breastfeed my son because of a traumatic event that affected my milk supply. However, I would never underestimate breastfeeding so that I could feel less guilty or more approval to formula feed. This has nothing to do with me. This has everything to do with our babies and children deserving the nourishment that was intended for them.

The area of asthma is one to talk more in depth about. I would be very interested to know if diet and lifestyle were taken into any account when conducting this study.

13 Studies Proving Breastfeeding Results ARE NOT Exaggerated:

1. Breastfeeding should be exclusive for 6 months and then continued for AT LEAST a year.

“The AAP reaffirms its recommendation of exclusive breastfeeding for about the first six months of a baby’s life, followed by breastfeeding in combination with the introduction of complementary foods until at least 12 months of age, and continuation of breastfeeding for as long as mutually desired by mother and baby.” (1)

2. Breastfeeding Improves the Gut and Prevents Against Illness…Including Otitis Media (Ear Infection)

The direct benefits of breastfeeding include improvement in gastrointestinal function and host defense, and prevention of acute illnesses (eg, acute otitis media) during the time of breastfeeding. (2).

As an example, the incidence of two or more episodes of otitis media was reduced in infants breast-fed for one year compared with infants fed formula (34 versus 54 percent). (14)

3. Anti-inflammatory Agents in Human Milk May Reduce NEC (necrotizing enterocolitis) and Other Infections:

Anti-inflammatory agents (eg, interleukin 10) may reduce the risk of NEC. Interleukin-10 is an anti-inflammatory cytokine that decreases inflammation and injury to the gastrointestinal tract (3) . In addition, polyunsaturated fatty acids modulate inflammatory reactions and may protect the gastrointestinal tract from NEC (4).

4. Human Milk Has Anti-Microbial Properties:

Specific Proteins are found in human milk. These proteins are generally resistant to proteolytic degeneration, line the mucosal surfaces and prevent microbial attachment. They further inhibit microbial activity (5, 6, 7).

5. In Developing Countries, Mortality is Lower in Breast-fed Infants Verses Formula-Fed.

In addition, gastroenteritis and respiratory disease is lower in breast-fed infants (8, 9)

6. In Developed Countries, Hospitalization and Outpatient Visits is Lower Among Breast-Fed Infants in the First Year

The attack rate of acute illness is lower among breast-fed infants compared to formula fed infants (10).

7. Respiratory Illnesses are Less Frequent in Breast-Fed Infants Compared with Formula-Fed Infants

In one study, breast-fed compared with formula-fed infants had a lower incidence of respiratory illness during the first 13 weeks of life (25.6 versus 37 percent). (11)

Two studies reported a decrease in the incidence of wheezing and lower respiratory tract infections during the first four to six months of life (12 and 13).

8. Breast-Fed Infants Have Less Urinary Tract Infections:

In one study done, infants who were hospitalized for urinary tract infections were less likely to have been breast-fed. This protection is suggested based on the fact that breast-fed infants have greater content of anti-microbial components in their urine. (15)

9. Post-Breastfeeding Protection Appears to Increase the Duration of Breastfeeding

The longer you breastfeed, the better protected the infant is. This was illustrated in a study done with children between 6 and 24 months of age. Infants who were exclusively breastfed for four to six months compared with those who exclusively breastfed for MORE THAN 6 months were more likely to develop pneumonia, have more ear infections during the 12-month period preceding the study. (16)

10. There May Be a Relationship Between Breastfeeding and the Prevention of Chronic Disease

Obesity – There may be a relationship between breastfeeding and the prevention of obesity. Several studies have been done on various ethnic children and the results are the same. Prolonged breastfeeding was associated with a reduced risk of being obese. (17, 18, 19)
Cancer – Breastfeeding has been associated with an overall reduced risk in childhood cancer as well as lymphoma and leukemia. (20, 21, 22)
Type 1 Diabetes – Breastfed infants appear to have a decreased risk of developing type 1 diabetes mellitus compared to formula-fed infants. The difference is thought to be due to a cell-mediated response to a specific cow’s milk protein, beta-casein, which may be involved in the development of type 1 diabetes. (23)

11. Cognitive Development is Improved Later in Life with Breastfed Infants

There have been several reports that breastfeeding slightly improves cognitive development later in childhood and adolescence. (24)

One particular study done on ten-year-old children discovered that those who were predominately breastfed for 6 months or longer in infancy had higher academic scores than children who were breastfed for less than 6 months. (25)

12. Breastfed Infants Have Improved Visual Function Compared to Formula-Fed Infants

This is said to be benefited to the DHA which is present in human milk (26) . DHA plays a major role in brain and visual development.

13. Breastfed Infants are Less Stressed

There is an analgesic effect of breastfeeding, which is, most likely, due to the maternal-infant bonding that happens when nursing an infant (27). Breastfed infants experience less stress than formula fed infants. This could also be due to the higher cortisol levels of breastfeeding compared to formula-fed infants (28).

Conclusion:

The benefits of breastfeeding are astounding and nothing to undermine. Reading these studies should not make anyone feel guilty or less of a mother because you are not able to breastfeed. Everyone should be aware of the incredible benefits of human milk.

Breastfeeding for all infants is strongly supported by the right professional organizations. If you cannot find the support you need, reach out to La Leche League or call a hospital to talk to a lactation consultant. Many times a decrease in milk supply is because of improper latch which can be easily corrected.

Books to Help the Nursing Mother:

Sources:

How to Love Someone Who is Grieving

February 24, 2014 by Jackie Ritz 24 Comments

It’s been almost four years since I lost my younger sister, Dinah. She passed away at the age of 27…much too young to leave this beautiful earth.

My sister felt this world was unbearable.

It collapsed on her.

She couldn’t breath. She couldn’t live.

If you don’t know what that feels like, then count your lucky stars. Many have been to that point. Few admit it. Some go through with it like my sister.

I don’t blame her anymore. I’m not mad at her for choosing to leave me, our family, the life that she had. I can’t say that I understand it. I guess I’ve just accepted it.

In a few days I’ll celebrate her 30th birthday. I might even make her a cake and let 30 balloons into the air. I’ll watch them as they float up and above. I’ll watch them as they move over the mountains and disappear into the sky. And as I squint to see how far they made it, I’ll thank God for the 27 years that I shared with my sister.

I’ve not only lost my sister, but I have been through a miscarriage, and I just recently lost my sister-in-law to breast cancer. Unfortunately, I know grief.

I know it’s hard to love someone who is grieving. You don’t what they want…what they need…their actions may confuse you. You’re scared to say something wrong and scared to say nothing at all.

It can be different for everyone, but, overall, I think humanity is very similar. We have basic needs and when someone that we love dies, we all need similar things.

Things You Can Do For Someone Who is Grieving:

1. Send Them a Hand Written Card

I still have every card that was sent me after my sister died. We tend to minimize things like this, but to the receiver it could mean so much. To know that someone is thinking about them and praying about them…well, it could get them through that moment, that hour, that day.

2. Bring them a Healthy Meal

A nutritious meal is so important when you are going through depression and loss. Your body is being abandoned, it’s an emotional mess, and the hormones are raging. A healthy meal can bring the spirits up and warm the soul. I love this free website Take Them a Meal. You can coordinate meals for someone and other people can sign up to bring meals too.

3. Clean Their House or Hire a Maid

Picking up the house and keeping things organized is not important to the person who has lost someone. Just washing a sink-ful of dishes could feel like an enormous task. If they have kids, laundry, and other household chores, then keeping a clean environment might be nearly impossible. Go over and help them or hire a maid to come for a few weeks or months.

4. Understand Their Perspective

When someone close passes away, it can, literally, change the way the world looks through their eyes. Understand this and empathize with it. Everything in life now compares to what they are going through. Be careful what you say and/or complain about around them. Everything seems incomparable to their circumstance.

5. Be There for Them (if needed)

But don’t be overbearing. Understand if they need space. Sometimes they want to talk about so-and-so’s life. Ask them about it. As someone who is grieving, their greatest fear may be the fainting memory of that person. Talk about their life and let them cry, laugh, scream in anger…whatever they need to do.

6. Be Selfless

My husband is a perfect testimony of this. He poured out his life for me during this dark season of my life. Not only was I grieving the loss of my sister, but I was a (2nd time) new mom. I had a newborn, a 2 year old, and I was overwhelmed. Life came crashing down on me and without my husband I am not sure how I would have survived. He cleaned, cooked, took care of the kids, took care of my family, and was a shoulder I cried on daily. He never did anything for himself. He was always there and I knew I could rely on his strength to pull me through.

7. Listen

Don’t offer advice. Don’t offer promises. Just sit there, grab their hand, and listen. Look them eyes. Don’t be afraid of their grief. Listen and love them.

8. Go Ahead and Invite Them

Don’t assume that they don’t want to be a part of anything going on or planned. Let them decide if they are up for a crowd or a party. Don’t leave them out…but don’t get hurt if they say no. I remember a few times I wish I would have been invited. I might not have gone, but the gesture to invite me would have made my day. It would have let me know that people are thinking about me.

9. Be Yourself

Don’t change yourself for your friend or loved one who is grieving. If you used to make them laugh till their peed themselves, then keep it up. If you used to be physical with them and give them lots of hugs…don’t stop. Be yourself around your friend…that is who they love!

Remember that grief has no timetable. It may take someone a month to get through the worst of it, but then it could take another person a year. Be sensitive to that.

If you want to offer more support, here are a few resources that I love:

Pruned: Blossoming Through Life’s Difficult Seasons (where to buy)
Rebuild From Depression: A Nutrient Guide (where to buy)
Tear Soup: A Recipe for Healing After Loss (where to buy)

The Amazing Benefits of Himalayan Pink Salt

February 20, 2014 by Jackie Ritz 5 Comments

Have you heard about the amazing Himalayan crystal salt that comes directly from the Himalayan Mountains? It is packed with some pretty amazing benefits and is an amazing new staple to add to your pantry. It is an absolutely wonderful alternative to table salt, and soon I’ll explain why.

The History

First of all, what makes Himalayan crystal salt so amazing? About 200 million years ago, there were crystallized sea salt beds that were covered with lava. Being kept in this untouched, pristine environment that has been surrounded with snow and ice for so many years means that the salt has been protected from modern day pollution. Many people believe that this pink salt from the Himalayas is the purest salt that can be found on the planet.

Minerals & Energy

Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body, that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium and magnesium. When using this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety. Another cool thing about this salt is that because of its cellular structure it stores vibrational energy. The minerals in this salt exist in colloidal form, which means that they are small enough for our cells to easily absorb.

What Exactly Are The Benefits?

Some of the benefits that you can expect by consuming this salt in place of regular table salt include:

Aiding in vascular health
Supporting healthy lungs and respiratory function
Promoting a stable pH balance within the cells
Reducing the signs of aging
Promoting healthy sleep patterns
Increasing libido
Prevents muscle cramps
Increases hydration
Strengthen bones
Lowers blood pressure
Improves circulation
Detoxifying the body of heavy metals

Comparing Himalayan Salt To Other Salts

Sea Salt

While still a better choice than table salt, sea salt is becoming increasingly over processed; and, let’s face it, our oceans are becoming more and more polluted each year, just think about the massive oils spills that have occurred. Because of the pristine conditions that the pink salt is kept in, it is said to be the purest salt available today.

Table SaltRegular, commercial table salt is completely stripped of the majority of its minerals with the exception of sodium and chloride. It is then bleached, cleaned with chemicals and then heated at extremely high temperatures. The iodine that is added to table salt is almost always synthetic which is difficult for our bodies to properly take in. It is treated with anti-caking agents, which prevents the salt from dissolving in water and in the salt container. These agents then prevent the salt from absorbing in our own bodies, which leads to a build up and deposit within the organs. This can cause severe health problems. Studies have shown that for each gram of table salt that is consumed that the body cannot process, your body will use 20 TIMES the amount of cellular water to neutralize the amount of sodium chloride that is present in this chemically treated salt.

This is large in part of how salt has gotten such a bad name. It is not necessarily salt that is unhealthy for us, it is refined table salt that is inferior for our health. Aside from that, many of us are consuming way too much processed food. These foods contain astronomical amounts of salt, and it isn’t the good kind. It’s not about limiting our amount of salt; it’s about consuming more natural, homemade whole foods. This way we can add salt while cooking or sprinkle some on our meals without having to worry about high blood pressure and so on.You should be able to find this amazing Himalayan Crystal Salt at your local health food store, or easily online!

Sources:

*Article reposted from Natural Blaze*

A Paleo Diet Meal Plan and Menu That Can Save Your Life

February 19, 2014 by Jackie Ritz 7 Comments

[box]This is a detailed meal plan for the paleo diet. What to eat, what to avoid and a sample paleo menu for one week.[/box]

The paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they look like in nature.

Our ancestors were genetically the same as modern humans. They thrived eating such foods and were free of diseases like obesity, diabetes and heart disease.

Several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

Photo by Fit Bomb.

A Paleo Diet Meal Plan

There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time.

Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants.

Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

The Basics

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

This is a simplified paleo food pyramid:

Photo by Mark Sisson.

Avoid These Foods

Avoid these foods and ingredients:

Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, agave nectar, candy, pastries, ice cream and many others.

Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.

Legumes: Beans, lentils and many more.

Dairy: Avoid most dairy, especially low-fat (some “versions” of paleo do include full-fat dairy like butter and cheese).

Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.

Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.

Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.

A simple guideline: If it looks like it was made in a factory, don’t eat it!

If you want to avoid these ingredients, then you MUST read ingredients lists, even on foods that are labelled as “health foods.”

Foods to Eat on The Paleo Diet

Base your diet on these real, unprocessed paleo foods.

Meats: Beef, lamb, chicken, turkey, pork and others.

Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

Eggs: Choose free-range, pastured or Omega-3 enriched eggs.

Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

Fruits: Apples, oranges, pears, avocados, strawberries, blueberries and more.

Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more

Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.

There are some things you can do to minimize cost while still eating high quality foods. Read a great article on this here.

Maybe Eat

In the past few years, the paleo community has evolved quite a bit.

There are now several different “versions” of the paleo diet. Many of them allow some modern foods that science has shown to be healthy.

This includes quality bacon from pasture raised pigs, grass-fed butter and even some non-gluten grains like rice.

Many people now think of paleo as a template to base your diet on, not necessarily as a strict set of rules that you must follow.

Sensible Indulgences

These are perfectly healthy in small amounts:

Wine: Quality red wine is high in antioxidants and beneficial nutrients.
Dark Chocolate: Choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.

What to Drink When You’re Thirsty

When it comes to hydration, water should be your go-to beverage.

These aren’t exactly paleo, but most people drink them anyway:

Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits.

You Should Watch This Video

This short video is a must-watch, it will teach you everything you need to know about the basics of paleo.

A Sample Paleo Menu For One Week

This sample menu contains a balanced amount of all the paleo foods.

Feel free to adjust this based on your own preferences.

Monday

Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit.
Lunch: Chicken salad, with olive oil. Handful of nuts.

Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa.

Tuesday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon, fried in butter, with vegetables.

Wednesday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir fry, with vegetables. Some berries.

Thursday

Breakfast: Eggs and a fruit.
Lunch: Leftover stir fry from the night before. A handful of nuts.
Dinner: Fried pork, with vegetables.

Friday

Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.

Saturday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.

Sunday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings, with vegetables and salsa.

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight then it is a good idea to cut carbs somewhat and limit your intake of nuts and potatoes.

If you’re a vegetarian, then read this article for some tips on how to do paleo without meat.

How to Make Your Restaurant Meals Paleo

It is not very difficult to make most restaurant meals paleo friendly.

Order a meat or fish-based main dish.
Get extra vegetables instead of bread or rice.
Ask them to cook your food in coconut oil, lard, olive oil or butter.

There’s an excellent article on eating paleo at restaurants here.

Simple Paleo Snacks

There really is no need to eat more than 3 meals per day, but if you get hungry then here are some paleo snacks that are simple and easily portable:

Baby carrots.
Hard boiled eggs.
A piece of fruit.
A handful of nuts.
Leftovers from the night before.
Apple slices with some almond butter.
A bowl of berries with some coconut cream.
Homemade beef jerky.

Simple Paleo Shopping List

There is an incredible variety of foods you can eat on the paleo diet.

This simple shopping list should give you an idea of how to get started.

Meat (beef, lamb, pork).
Poultry (chicken, turkey, etc).
Fish (salmon, trout, mackarel).
Eggs.
Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
Frozen vegetables: broccoli, spinach, various mixes, etc.
Fruits: Apples, bananas, pears, oranges, avocado.
Berries: Strawberries, blueberries.
Nuts: Almonds, walnuts, macadamia nuts, hazelnuts.
Almond butter.
Coconut oil.
Olive oil.
Grass-fed butter.
Olives.
Sweet potatoes.
Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

If you want a more advanced shopping guide, read this.

It is a good idea to clear all unhealthy temptations from your home, including sodas, pastries, cookies, crackers, bread, ice cream and cereals.

How to Find More Info

If you’re interested in more articles like this one, make sure to subscribe to free updates.

There is an entire world of information out there on paleo eating. Just google something like “paleo recipes” or “primal recipes” and you will find a ton of stuff.

These are some really excellent paleo recipe blogs:

*A Paleo Diet Menu Plan originally posted by Kris Gunnar and is republished with permission.*

Keep Yourself, Your Pets and Your Home Healthier with Apple Cider Vinegar

February 17, 2014 by Jackie Ritz 8 Comments

Apple cider vinegar is an age-old remedy that has a surprising number of uses, and while whole books have been written on this amazing remedy, many of us are still unaware of just how usful apple cider vinegar (ACV) can be. The following are just a few of the ways that we can use ACV to add to our health and our lives:

1. Tummy troubles, indigestion and bloating

Mix one tablespoon of apple cider vinegar into a glass of water and drink before meals to improve digestion. This will also help prevent indigestion and bloating, and a little ACV taken in water at the first sign of heartburn will usually stop it in its tracks.

Because ACV is antibacterial, it can also help prevent the bacterial infections that may cause food poisoning.

2. Healthy hair

Rinse hair after washing with a mixture made of two tablespoons of ACV and 500 ml of water. It will balance the pH of the hair, leaving it thicker, smoother and healthier. The vinegar smell will dissipate once the hair dries.

3. Alkaline body

ACV is commonly used as a health tonic mixed in water with honey, as it promotes alkalinity. This means that it can be of benefit for many of the diseases caused by an overly acidic body such as arthritis, gout and even cancer.

4. Cure hiccups

A teaspoon of undiluted ACV is said to sometimes stop hiccups immediately!

5. Post-exercise drink

ACV mixed with water has been used as an antidote for lactic acid and fatigue after working out, as it provides potassium and other nutrients as well as valuable enzymes that assist with recovery.

6. Night cramps

One or two tablespoons of ACV mixed with water and honey to taste can be sipped prior to sleep to prevent night cramps.

7. Diabetes

ACV may be of benefit to diabetics, as it has been shown to reduce blood glucose.

8. Candida

Regular consumption of ACV can assist with improving gut flora and reversing the overgrowth of Candida and other unwanted bacteria or yeasts.

9. Weight management

ACV has a history of being used as an aid for weight loss and weight management. It has been shown to not only have beneficial effects on blood glucose and insulin levels but also appetite control.

10. Pet health

ACV can also be used to keep your dog healthy. Add a little to drinking water or food as a general health tonic, to help digestion, reduce allergies and prevent parasites. Spray a water/ACV mixture on skin conditions, ear infections and thinning fur and use as a rinse after bathing.

11. Nontoxic cleaning

Make a nontoxic cleaning spray using a 50/50 mixture of water and ACV in a spray bottle. Use this to clean hard surfaces. It absorbs odors and has antibacterial properties.

12. Spider and insect bites and stings

Make a simple poultice using Slippery Elm Bark powder, a couple of drops of lavender oil and ACV to mix into a paste. Spread thickly on bites, stings or splinters and cover with a dressing. Repeat as often as necessary until heat, pain and swelling has gone.

Of course, don’t forget to use apple cider vinegar in salad dressings and always ensure that you buy raw, unpasteurised ACV with the mother, which can be identified by cloudiness or floaties in the vinegar.

Sources for this article include:

(Original Source: Natural News)

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