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

February 17, 2014 by Jackie Ritz 8 Comments

Apple Cider Vinegar .001

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

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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:

  • https://www.rd.com
  • https://www.earthclinic.com
  • https://www.naturalnews.com
  • https://gerson.org
  • https://www.naturalnews.com
  • https://science.naturalnews.com

(Original Source: Natural News)

Filed Under: Natural Living, Nutrition Tagged With: apple cider vinegar, gluten-free, how to use apple cider vinegar, paleo, primal

Three Major Signs You Have Mercury Poisoning

February 13, 2014 by Jackie Ritz 3 Comments

3 Major Signs You Have Mercury Poison .001

Heavy metals are becoming more pervasive in our food, water, and air supply to the point they are turning up in products that we have previously deemed completely safe. Mercury is one heavy metal in particular that has ended up in our physiology in a variety of ways, and as a result, is causing the slow poisoning of our bodies to the point of acute illness. Here are some of the common signs.

Digestive problems

There are no shortage of reasons why people have digestive problems, but one common factor that many do not consider is mercury poisoning.

This starts for many in their mouth as the chewing of their food releases salivary enzymes, as it simultaneously stimulates the release of mercury from their fillings. This mercury mixes with your food and travels down to the digestive tract with it.

In the stomach this mercury combines with hydrochloric acid and produces mercuric chloride, which can damage the stomach lining and create ulcers. Not only that, but once this mercury comes into contact with our friendly bacteria in our intestinal system, it can kill them instantly by touching them. Unfortunately, this does not harm the mercury and it continues to destroy other friendly bacteria in its path.

This ultimately leads to imbalanced gut flora which creates a multitude of conditions and symptoms, most notably Candida Albicans and other digestive related disorders.

Brain disorders

Three Major Signs You Have Mercury Poisoning | www.thepaleomama.com .001

Mercury is lipophilic, meaning it concentrates in fatty tissues, mostly the brain as it is comprised mostly of fat. For this reason alone, it makes sense that any level of mercury poisoning is going to negatively affect the proper functioning of the brain due to mercury binding to it.

Unfortunately, it appears that the neurological development of fetuses, infants, and children are much more susceptible to mercury poisoning than adults, which may explain rising rates of brain related disorders like autism in infants exposed to vigorous vaccination schedules that contain mercury.

Brain related symptoms from mercury poisoning include late development of walking and talking for infants, and poor memory, attention, language, and fine motor and visual spatial skills. This is often labeled as dementia, autism, ADHD, Parkinson’s, depression, migraines, and more.

Muscle and joint pain

Since mercury has an affinity for concentrating in fatty tissues, and tends to accumulate over time, it should come as no surprise that it can cause severe muscle and joint pain, including stiffness and swelling.

Signs of mercury toxicity in the musculoskeletal system include tender muscles, rapid muscle fatigue, joint stiffness, muscle cramps, muscle weakness, and TMJ dysfunction. This is often labeled as arthritis, fibromyalgia, chronic fatigue syndrome, and multiple sclerosis.

Where mercury is found and what you can do to remove it

Mercury is found in the air, drinking water, fish, dental amalgams, vaccines, occupational and home exposures, batteries, red tattoo dye, and more. Be careful to avoid highly polluted environments and the food and water near them, as well as medical procedures that subject you to mercury.

Detoxing from heavy metals is one of the most important, yet most difficult things to do for your health. It typically takes a long period of time to remove them safely and effectively, so starting right away and using sound medical counsel is vitally important.

First of all, consider a holistic dentist who specializes in the removal of mercury amalgams. Secondly, work with a holistic practitioner who understands the proper food, supplementation, and digestive and liver/kidney support required to safely and effectively remove mercury from your body.

Ensure you are properly detoxified in other areas, and have been properly nourished before you consider starting the process.

Sources for this article include:

  • https://www.epa.gov/hg/effects.htm
  • https://www.hugginsappliedhealing.com/digestive-disturbances.php
  • https://drhyman.com
  • https://www.thenaturalrecoveryplan.com

 

Original Source: Natural News
About the author:
Motivated by his own story of being sick and crippled at age 30 to healthy and pain free 5 years later, Derek is an expert in helping people get on track in a fraction of the time it took him on his own journey. Actively engaged in the research of natural healing for over 6 years, Derek has spent over 3000 hours studying and collaborating with top minds in nutrition and utilizes that extensive knowledge to deliver protocols that help people overcome their own health challenges. 

Derek is the owner and Master Health Coach at Healing the Body, and writer of over 200 natural health articles, many of which are featured at his Healing the Body Facebook Fan Page. 

Derek specializes in specific nutritional and wellness programs, from simple lifestyle transitions to complete healing protocols. Check out his popular free health consult.

Filed Under: Natural Living, Nutrition Tagged With: healthy living, mercury poisoning, natural living, paleo, primal gluten free, signs of mercury poisoning

10 Health Benefits of Avocados

February 12, 2014 by Jackie Ritz 3 Comments

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Including avocado with your meals may help you feel fuller for longer and reduce the urge for overweight adults to eat more, according to new research just released on the consumption of avocados.

Researchers at Loma Linda University investigated whether adding fresh avocado to a midday meal had any effect on insulin response, blood sugar levels, feelings of fullness and food intake for the rest of the day.

Their initial findings determined that there was indeed a basis for further research into the benefits of adding avocado to a meal or replacing some parts of the meal with fresh avocado.

The Hass Avocado Board (HAB) is currently financially supporting several clinical trials to discover if there is a relationship between increased consumption of avocados and positive effects on diabetes, weight management and risk factors of heart disease.

In the meantime, here are 10 health benefits of avocados that we already know:

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1. Benefits in pregnancy. Avocados are a natural source of folate which contains folic acid and is important for the development of a healthy fetus. Synthetic versions of folic acid are recommended for all women who are planning to get pregnant; eating avocados is a simpler and tastier option!

2. Avocados are brimming with ‘good’ fats. You may have heard that you should avoid avocados due to their high fat content. This is not quite the case. While they are very high in fat (and calories) these are monounsaturated fats or ‘good fats’. They assist good heart health and help to lower blood pressure. The monounsaturated fats found in avocados can also help to reverse insulin resistance which can lead to the development of type 2 diabetes.

3. Fantastic source of Vitamin E. Avocados are the fruit with the highest level of Vitamin E (yes avocados are a fruit!) Vitamin E is an essential vitamin and helps to maintain overall health. Vitamin E also has positive effects on heart disease, stroke, cancer prevention, and development of cataracts and is widely claimed to have anti-aging properties.

4. Source of dietary fiber. Avocados contain both soluble and insoluble fiber meaning they help to reduce cholesterol levels by preventing re-absorption, help to maintain bowel function and can assist the body to avoid blood sugar spikes after meals.

5. You know exactly what you’re getting when you buy an avocado. At the time of writing there are no genetically modified avocado crops. Avocados have such a thick skin that the inner fruit is protected from pesticides making the cost of organic avocados something you can easily bypass.

6. Avocados are a ‘brain food’. Dr. Daniel G. Amen considers them one of the best brain-healthy foods that you can consume to help reduce the risk of developing Alzheimer’s. Omega 3 fatty acids as well as Vitamin E are naturally occurring in avocados and have been clinically proven to stop Alzheimer’s disease from progressing and possibly even reversing the very early stages.

7. Better nutrient absorption. Adding avocado to a meal has been found to increase the amount of carotenoids absorbed from that meal by up to 5 times. Carotenoids include beta carotene and lycopene which are important nutrients for good health. This increase is through to be due to nutrients and enzymes in avocados that reduce stomach inflammation and inflammation in the small intestine’s mucous lining. So you not only get the powerhouse of nutrients contained in the avocado but you get greater benefits from the foods you choose to eat with it.

8. May aid in stroke prevention. The high folate levels that are beneficial to pregnant women may also play a part in reducing the incidence of stroke. Those who eat diets that contain a lot of folate have been shown to suffer stroke far less than those who eat less folate in their everyday diet.

9. Reduction of cholesterol. One study has shown a 17% decrease in cholesterol levels for participants who ate increased amounts of avocado for just one week. Researchers believe this is due to beta-sitosterol which has previously been found to assist in lowering cholesterol levels.

10. Protection for your eyes. Eating avocados can increase your levels of Lutein which protects against macular degeneration and the formation of cataracts. Further research is needed to determine exactly what it is that may assist in eye protection.

Adding an avocado into your daily diet and reaping the above benefits is so easy. Avocado is great added to salads, made into guacamole and even eaten alone with ground pepper and a few drops of olive oil. It can also easily be substituted for fats in cooking and baking. Take out the oil or butter and replace it with the same amount of avocado. You’ll add interesting flavors to your cooking and will be helping your overall health.

Avocados are extremely tasty and are chock full of nutritional goodness.

Try one today!

Sources:
https://www.naturalnews.com/040067_avocado_cancer_prevention_superfood.html
https://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
https://www.eurekalert.org/pub_releases/2013-09/fl-nro091813.php
https://articles.mercola.com/sites/articles/archive/2013/01/17/avocado-benefits.aspx
https://www.avocado.org.au/nutrition/nutritional_information.aspx – See more at: https://www.naturalblaze.com/2013/09/10-health-benefits-of-avocados.html#sthash.Crdr245w.dpuf

Original article: Natural Blaze 

Filed Under: Living Sustainably, Natural Living, Nutrition Tagged With: avocados, gluten-free, grain-free, health benefits, healthy, healthy fats, paleo

Simple Living Manifesto: 72 Ideas to Simplify Your Life

February 10, 2014 by Jackie Ritz 9 Comments

A simple life has a different meaning and a different value for every person. For me, it means eliminating all but the essential, eschewing chaos for peace, and spending your time doing what’s important to you.

It means getting rid of many of the things you do so you can spend time with people you love and do the things you love. It means getting rid of the clutter so you are left with only that which gives you value.

However, getting to simplicity isn’t always a simple process. It’s a journey, not a destination, and it can often be a journey of two steps forward, and one backward.

If you’re interested in simplifying your life, this is a great starter’s guide (if you’re not interested, move on).

The Short List
For the cynics who say that the list below is too long, there are really only two steps to simplifying:

  1. Identify what’s most important to you.
  2. Eliminate everything else.

Of course, that’s not terribly useful unless you can see how to apply that to different areas of your life, so I present to you the Long List.

The Long List
There can be no step-by-step guide to simplifying your life, but I’ve compiled an incomplete list of ideas that should help anyone trying to find the simple life. Not every tip will work for you — choose the ones that appeal and apply to your life.

One important note: this list will be criticized for being too complicated, especially as it provides a bunch of links. Don’t stress out about all of that. Just choose one at a time, and focus on that. When you’re done with that, focus on the next thing.

  1. Make a list of your top 4-5 important things. What’s most important to you? What do you value most? What 4-5 things do you most want to do in your life? Simplifying starts with these priorities, as you are trying to make room in your life so you have more time for these things.
  2. Evaluate your commitments. Look at everything you’ve got going on in your life. Everything, from work to home to civic to kids’ activities to hobbies to side businesses to other projects. Think about which of these really gives you value, which ones you love doing. Which of these are in line with the 4-5 most important things you listed above? Drop those that aren’t in line with those things. Article here.
  3. Evaluate your time. How do you spend your day? What things do you do, from the time you wake up to the time you go to sleep? Make a list, and evaluate whether they’re in line with your priorities. If not, eliminate the things that aren’t, and focus on what’s important. Redesign your day.
  4. Simplify work tasks. Our work day is made up of an endless list of work tasks. If you simply try to knock off all the tasks on your to-do list, you’ll never get everything done, and worse yet, you’ll never get the important stuff done. Focus on the essential tasks and eliminate the rest. Read more.
  5. Simplify home tasks. In that vein, think about all the stuff you do at home. Sometimes our home task list is just as long as our work list. And we’ll never get that done either. So focus on the most important, and try to find ways to eliminate the other tasks (automate, eliminate, delegate, or hire help).
  6. Learn to say no. This is actually one of the key habits for those trying to simplify their lives. If you can’t say no, you will take on too much. Article here.
  7. Limit your communications. Our lives these days are filled with a vast flow of communications: email, IM, cell phones, paper mail, Skype, Twitter, forums, and more. It can take up your whole day if you let it. Instead, put a limit on your communications: only do email at certain times of the day, for a certain number of minutes (I recommend twice a day, but do what works for you). Only do IM once a day, for a limited amount of time. Limit phone calls to certain times too. Same with any other communications. Set a schedule and stick to it.
  8. Limit your media consumption. This tip won’t be for everyone, so if media consumption is important to you, please skip it (as with any of the other tips). However, I believe that the media in our lives — TV, radio, Internet, magazines, etc. — can come to dominate our lives. Don’t let it. Simplify your life and your information consumption by limiting it. Try a media fast.
  9. Purge your stuff. If you can devote a weekend to purging the stuff you don’t want, it feels seriously terrific. Get boxes and trash bags for the stuff you want to donate or toss. Here’s a guide on decluttering. Here’s a post on starting small. More on purging below.
  10. Get rid of the big items. There’s tons of little clutter in our lives, but if you start with the big items, you’ll simplify your life quickly and in a big way. Read more
  11. Edit your rooms. One room at a time, go around the room and eliminate the unnecessary. Act as a newspaper editor, trying to leave only the minimum, and deleting everything else. Article here.
  12. Edit closets and drawers. Once you’ve gone through the main parts of your rooms, tackle the closets and drawers, one drawer or shelf at a time. More here.
  13. Simplify your wardrobe. Is your closet bursting full? Are your drawers so stuffed they can’t close (I’m talking about dresser drawers here, not underwear). Simplify your wardrobe by getting rid of anything you don’t actually wear. Try creating a minimal wardrobe by focusing on simple styles and a few solid colors that all match each other. Read more.
  14. Simplify your computing life. If you have trouble with too many files and too much disorganization, consider online computing. It can simplify things greatly. Read more.
  15. Declutter your digital packrattery. If you are a digital packrat, and cannot seem to control your digital clutter, there is still hope for you. Read this guide to curing yourself of this clutter.
  16. Create a simplicity statement. What do you want your simple life to look like? Write it out. More here.
  17. Limit your buying habits. If you are a slave to materialism and consumerism, there are ways to escape it. I was there, and although I haven’t escaped these things entirely, I feel much freer of it all. If you can escape materialism, you can get into the habit of buying less. And that will mean less stuff, less spending, less freneticism. Read more on how we paid off more than $46,000 of debt in less than a year
  18. Free up time. Find ways to free up time for the important stuff. That means eliminating the stuff you don’t like, cutting back on time wasters, and making room for what you want to do.
  19. Do what you love. Once you’ve freed up some time, be sure to spend that extra time doing things you love. Go back to your list of 4-5 important things. Do those, and nothing else. Read more.
  20. Spend time with people you love. Again, the list of 4-5 important things probably contains some of the people you love (if not, you may want to re-evaluate). Whether those people are a spouse, a partner, children, parents, other family, best friends, or whoever, find time to do things with them, talk to them, be intimate with them (not necessarily in sexual ways).
  21. Spend time alone. See this list of ways to free up time for yourself — to spend in solitude. Alone time is good for you, although some people aren’t comfortable with it. It could take practice getting used to the quiet, and making room for your inner voice. It sounds new-agey, I know, but it’s extremely calming. And this quiet is necessary for finding out what’s important to you.
  22. Eat slowly. If you cram your food down your throat, you are not only missing out on the great taste of the food, you are not eating healthy. Slow down to lose weight, improve digestion, and enjoy life more.Read more.
  23. Drive slowly. Most people rush through traffic, honking and getting angry and frustrated and stressed out. And endangering themselves and others in the meantime. Driving slower is not only safer, but it is better on your fuel bill, and can be incredibly peaceful. Give it a try.Read more.
  24. Be present. These two words can make a huge difference in simplifying your life. Living here and now, in the moment, keeps you aware of life, of what is going on around you and within you. It does wonders for your sanity. Read tips on how to do it.
  25. Streamline your life. Many times we live with unplanned, complex systems in our lives because we haven’t given them much thought. Instead, focus on one system at a time (your laundry system, your errands system, your paperwork system, your email system, etc.) and try to make it simplified, efficient, and written. Then stick to it. Here’s more. Another good article here.
  26. Create a simple mail & paperwork system. If you don’t have a system, this stuff will pile up. But a simple system will keep everything in order. Here’s how.
  27. Create a simple system for house work. Another example of a simple system is clean-as-you-go with a burst. Read more.
  28. Clear your desk. If you have a cluttered desk, it can be distracting and disorganized and stressful. A clear desk, however, is only a couple of simple habits away. Read more.
  29. Establish routines. The key to keeping your life simple is to create simple routines. A great article on that here.
  30. Keep your email inbox empty. Is your email inbox overflowing with new and read messages? Do the messages just keep piling up? If so, you’re normal — but you could be more efficient and your email life could be simplified with a few simple steps. Read more.
  31. Learn to live frugally. Living frugally means buying less, wanting less, and leaving less of a footprint on the earth. It’s directly related to simplicity. Here are 50 tips on how to live frugally.
  32. Make your house minimalist. A minimalist house has what is necessary, and not much else. It’s also extremely peaceful (not to mention easy to clean). More here.
  33. Find other ways to be minimalist. There are tons. You can find ways to be minimalist in every area of your life. Here are a few I do, to spur your own ideas.
  34. Consider a smaller home. If you rid your home of stuff, you might find you don’t need so much space. I’m not saying you should live on a boat (although I know some people who happily do so), but if you can be comfortable in a smaller home, it will not only be less expensive, but easier to maintain, and greatly simplify your life. Read 8 reasons why a small home is awesome.
  35. Consider a smaller car. This is a big move, but if you have a large car or SUV, you may not really need something that big. It’s more expensive, uses more gas, harder to maintain, harder to park. Simplify your life with less car. You don’t need to go tiny, especially if you have a family, but try to find as small a car as can fit you or your family comfortably. Maybe not something you’re going to do today, but something to think about over the long term.
  36. Learn what “enough” is. Our materialistic society today is about getting more and more, with no end in sight. Sure, you can get the latest gadget, and more clothes and shoes. More stuff. But when will you have enough? Most people don’t know, and thus they keep buying more. It’s a neverending cycle. Get off the cycle by figuring out how much is enough. And then stop when you get there.
  37. Create a simple weekly dinner menu. If figuring out what’s for dinner is a nightly stressor for you or your family, consider creating a weekly menu. Decide on a week’s worth of simple dinners, set a specific dinner for each night of the week, go grocery shopping for the ingredients. Now you know what’s for dinner each night, and you have all the ingredients necessary. No need for difficult recipes — find ones that can be done in 10-15 minutes (or less). Check out these weekly meal plans that I love. 
  38. Eat healthy. It might not be obvious how eating healthy relates to simplicity, but think about the opposite: if you eat fatty, greasy, salty, sugary, fried foods all the time, you are sure to have higher medical needs over the long term. We could be talking years from now, but imagine frequent doctor visits, hospitalization, going to the pharmacist, getting therapy, having surgery, taking insulin shots … you get the idea. Being unhealthy is complicated. Eating healthy simplifies all of that greatly, over the long term.
  39. Exercise. This goes along the same lines as eating healthy, as it simplifies your life in the long run, but it goes even further: exercise helps burn off stress and makes you feel better. It’s great. Here’s how to create the exercise habit.
  40. Declutter before organizing. Many people make the mistake of taking a cluttered desk or filing cabinet or closet or drawer, and trying to organize it. Unfortunately, that’s not only hard to do, it keeps things complicated. Simplify the process by getting rid of as much of the junk as possible, and then organizing. If you declutter enough, you won’t need to organize at all. More on decluttering.
  41. Have a place for everything. Age-old advice, but it’s the best advice on keeping things organized. After you declutter. Read more here.
  42. Find inner simplicity. I’m not much of a spiritual person, but I have found that spending a little time with my inner self creates a peaceful simplicity rather than a chaotic confusion. This could be time praying or communing with God, or time spent meditating or journaling or getting to know yourself, or time spent in nature. However you do it, working on your inner self is worth the time.
  43. Learn to decompress from stress. Every life is filled with stress — no matter how much you simplify your life, you’ll still have stress (except in the case of the ultimate simplifier, death). So after you go through stress, find ways to decompress. Here are some ideas.
  44. Try living without a car. OK, this isn’t something I’ve done, but many others have. It’s something I would do if I didn’t have kids. Walk, bike, or take public transportation. It reduces expenses and gives you time to think. A car is also very complicating, needing not only car payments, but insurance, registration, safety inspections, maintenance, repairs, gas and more.
  45. Find a creative outlet for self-expression. Whether that’s writing, poetry, painting, drawing, creating movies, designing websites, dance, skateboarding, whatever. We have a need for self-expression, and finding a way to do that makes your life much more fulfilling. Allow this to replace much of the busy-work you’re eliminating from your life.
  46. Simplify your goals. Instead of having half a dozen goals or more, simplify it to one goal. Not only will this make you less stressed, it will make you more successful. You’ll be able to focus on that One Goal, and give it all of your energy. That gives you much better chances for success.
  47. Single-task. Multi-tasking is more complicated, more stressful, and generally less productive. Instead, do one task at a time.
  48. Simplify your filing system. Stacking a bunch of papers just doesn’t work. But a filing system doesn’t have to be complicated to be useful. Create a simple system.
  49. Develop equanimity. If every little thing that happens to you sends you into anger or stress, your life might never be simple. Learn to detach yourself, and be more at peace. Read more.
  50. Reduce your consumption of advertising. Advertising makes us want things. That’s what it’s designed to do, and it works. Find ways to reduce your exposure of advertising, whether that’s in print, online, broadcast, or elsewhere. You’ll want much less.
  51. Live life more deliberately. Do every task slowly, with ease, paying full attention to what you’re doing. For more, see Peaceful Simplicity: How to Live a Life of Contentment.
  52. Make a Most Important Tasks (MITs) list each day. Set just 3 very important things you want to accomplish each day. Don’t start with a long list of things you probably won’t get done by the end of the day. A simple list of 3 things, ones that would make you feel like you accomplished something. See this article for more.
  53. Create morning and evening routines. A great way to simplify your life is to create routines at the start and end of your day. Read more on morning routines and evening routines.
  54. Create a morning writing ritual. If you enjoy writing, like I do, make it a peaceful, productive ritual. Article here.
  55. Learn to do nothing. Doing nothing can be an art form, and it should be a part of every life. Read the Art of Doing Nothing.
  56. Read Walden, by Thoreau. The quintessential text on simplifying.Available on Wikisources for free.
  57. Go for quality, not quantity. Try not to have a ton of stuff in your life … instead, have just a few possessions, but ones that you really love, and that will last for a long time.
  58. Read Simplify Your Life, by Elaine St. James. One of my favorite all-time authors on simplicity. Read a review here.
  59. Fill your day with simple pleasures. Make a list of your favorite simple pleasures, and sprinkle them throughout your day. List here.
  60. Simplify your RSS feeds. If you’ve got dozens of feeds, or more than a hundred (as I once did), you probably have a lot of stress in trying to keep up with them all. Simplify your feed reading. See How to Drop an RSS Feed Like a Bad Habit.
  61. But subscribe to Unclutterer. Probably the best blog on simplifying your stuff and routines.
  62. Create an easy-to-maintain yard. If you spend too much time on your yard, here are some good tips.
  63. Carry less stuff. Are your pockets bulging. Consider carrying only the essentials. Some thoughts on that here.
  64. Simplify your online life. If you have too much going on online, here are a few ways to simplify it all. Article here.
  65. Strive to automate your income. This isn’t the easiest task, but it can (and has) been done. I’ve been working towards it myself. Article here.
  66. Simplify your budget. Many people skip budgeting (which is very important) because it’s too hard or too complicated. Read more here.
  67. Simplify your financial life. Article from a financial planning expert here.
  68. Learn to pack light. Who wants to lug a bunch of luggage around on a trip? Here’s an article on using just one carry-on.
  69. Use a minimalist productivity system. The minimal Zen To Done is all you need. Everything else is icing.
  70. Leave space around things in your day. Whether they’re appointments, or things you need to do, don’t stack them back-to-back. Leave a little space between things you need to do, so you will have room for contingencies, and you’ll go through your day much more relaxed.
  71. Live closer to work. This might mean getting a job closer to your home, or moving to a home closer to your work. Either will do much to simplify your life.
  72. Always ask: Will this simplify my life? If the answer is no, reconsider.

Click here to Pin this Article!

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*article adapted with permission from Zen Habits*

Filed Under: family, Living Sustainably, Natural Living, Thoughts Tagged With: gluten-free, minimal living, paleo, primal, simplify

Eggs and Cholesterol – How Many Eggs Can You Safely Eat?

February 7, 2014 by Jackie Ritz 5 Comments

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Eggs are among the most nutritious foods on the planet.

Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.

Let me explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word.

When we hear it, we automatically start thinking of medication, heart attacks and early death.

But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Without cholesterol, we wouldn’t even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.

Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol.

But when we eat a lot of cholesterol rich foods, the liver starts producing less (1, 2).

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver (3, 4).

Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and is low in cholesterol).

Common recommendations include a maximum of 2-6 yolks per week. However, there really isn’t much scientific support for these limitations (5).

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

    • In almost all cases, HDL (the “good”) cholesterol goes up (6, 7, 8).
    • Total and LDL cholesterol levels usually don’t change, but sometimes they increase slightly (9, 10, 11, 12).
    • Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor (13, 14).
    • Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (15, 16, 17).

It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed “hyper responders”), these numbers do go up slightly (18).

That being said, I don’t think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL (19, 20).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern (21, 22, 23).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

Bottom Line: Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

eggs pin.001

Eggs and Heart Disease

Many studies have looked at egg consumption and the risk of heart disease.

All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.

Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke (24, 25, 26).

However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease (27).

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don’t.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors (28, 29).

Bottom Line: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

Eggs Have Plenty of Other Health Benefits Too

Let’s not forget that eggs are about more than just cholesterol… they’re also loaded with nutrients and have various other impressive benefits:

    • They’re high in Lutein and Zeaxanthine, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts (30, 31).
    • They’re very high in Choline, a brain nutrient that over 90% of people are lacking in (32).
    • They’re high in quality animal protein, which has many benefits – including increased muscle mass and better bone health (33, 34).
    • Studies show that eggs increase satiety and help you lose fat (35, 36).

Eggs also taste amazing and are incredibly easy to prepare.

So even IF eggs were to have mild adverse effects on blood cholesterol (which they don’t), the benefits of consuming them would still far outweigh the negatives.

Bottom Line: Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.

How Much is Too Much?

Chicken and Egg, Smaller

Unfortunately, we don’t have studies where people are fed more than 3 eggs per day.

It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.

However… I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.

He had normal cholesterol levels and was in very good health (37).

Of course, a study of one doesn’t prove anything, but it’s interesting nonetheless.

It’s also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds.

The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3s and important fat-soluble vitamins (38, 39).

Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day.

I personally eat 3-6 whole eggs per day (about 30-40 per week) and my health has never been better.

Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet.

 

*Eggs and Cholesterol originally posted by Kris Gunnar and is republished with permission.*

Filed Under: Natural Living, Nutrition, Paleo Education, Starting Paleo Tagged With: cholesterol, eggs, gluten-free, paleo

So You Wanna Start a Money Making Blog?

February 4, 2014 by Jackie Ritz 158 Comments

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I’ve had so many people write me and ask me how to even begin blogging. This month I celebrate my 2 year blogiversary! I can’t believe that 2 years ago I wrote my first blog post. I cringe looking back at those early posts. I had no direction and my posts sound like one big run-on sentence.

I feel like I have learned a lot over the years and my love for blogging has turned from hobby to income. The last 2 years of blogging has been a roller coaster. There have been times where I wanted to quit, where I would beg or readers, and times when typing words on a screen was the best thing for letting go of stress and emotion.

So, to save some of you HOURS of research and HOURS of trial and error, let me put my thoughts and advice in one spot. Right here.

How Did The Paleo Mama Begin?

Every blog has a story. A beginning. An inspiration. My story began more than 2 years ago. I was a avid Weston A. Price (WAP) follower and ate very well whole foods, lots of animal fats, whole grains, and even ground my own grain. I had sourdough starter, kefir, kombucha, and water kefir. I knew about eating good. But….I ate good, healthy WAP yet carried around more weight then I liked. I was 70lbs heavier than what I am now. My blog began about 2 months after I began eating Paleo. My younger sister passed away and I was an overweight, depressed mess. My journey into blogging began when someone baked me a Paleo “sympathy” meal and since that day I have been Paleo. I started my blog about 6 months after I started eating Paleo. I had no idea what I was going to blog about. I just wrote random things and didn’t really worry about making any money.

This changed quickly. I wouldn’t call it greed, but you get to a point where you want to make money. I mean, if you are spending a few hours a day on the computer blogging, then you sure as hell better be making money. People were reading my stuff. Using my recipes. The idea of blogging for hobby turned into blogging for income about a year after I started my blog.

I never thought I could make a living off blogging, but now I know that if I needed to support my family, my income would be able to provide 100% of our needs. The money didn’t come easy. I used that first year of blogging to really build up my traffic and my readers. That first year I never advertised or threw marketing ads at anyone. I never promoted products or tried to sell e-books, summits, or anything else. I just wrote and I did it for free.

But as social media grew and became such an avenue for traffic, so did my demand to be on the computer. This is when I made the decision to use my blog as an avenue for income. It combined something that I loved to do with something that would meet the needs of my family. And you know what they say, “when you love what you do, you never work a day in your life. ” 

10 Tips to Successful Blogging:

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1) WordPress.org – when I first started my blog I used wordpress.com. I didn’t know there was a difference between .com and .org but there actually is a BIG difference. With wordpress.com you CANNOT put any ads up. NONE. About a year into my blogging I wanted to start putting ads up. When I found out I couldn’t I decided to migrate my blog over to wordpress.org. So, for anyone starting out on blogging just go ahead and avoid the ABSOLUTE frustration of migrating a website over. It is really intricate and frustrating…especially if you do it on your own, like I did. My husband stayed away from me for about 3 days when I was going through the migration. At one point I thought I had lost over 100 blog articles.

TIP#1: Start with WordPress.org 

2) Hosting – you need to pick a host. I started out using Go Daddy and it was *okay*. Not the best but for $80 for the year it worked. I currently use WP Engine on The Paleo Mama. It is expensive but it is THE BEST.  I have around 500,000 page views a month, so I need a host that is reliable and can handle the traffic and possible peaks of traffic that can happen in hours. I, also, have used BlueHost and really do like them too. If you are serious about blogging, get a good host. WP Engine is incredible but, like I said before, they are pricey. I probably wouldn’t recommend going with them until you have around 100,000 page views a month.

TIP #2 Pick a good host. 

3) Keep it Simple Stupid (KISS) – my dad taught me to always follow the KISS method. When I named my blog, I was in the hype of eating Paleo. Now that Paleo has become a lifestyle and it doesn’t define me, I have some regret about naming my blog, “The Paleo Mama”. I feel like it really limits me. I know it is what has drawn a lot of people to my blog, but I, no longer, feel like Paleo is what I am 100% about. I want my blog to have a feeling of more than that. I want my blog to be, maybe, 10% Paleo, 10% homesteading, 10% recipes, 20% essential oils…and so on. So, pick a name that is broad but unique, if you know what I mean?

TIP #3 Pick a broad blog name

4) Affiliates – about 30-40% of my monthly income comes from affiliates. I love supporting my fellow bloggers and when they have an book, a program, or a product that I love, I sign up to be an affiliate with them. Most of my affiliates I find through the blogs or articles that I read that seem to really be on brand for my audience. Many websites offer affiliate programs, and all you have to do is sign up. I link to these affiliates in blog posts or I put them on my right sidebar on my homepage. A few of my favorite affiliates right now are Squeaky Clean Paleo, Toxic Free, Kickin the Weight with Keto, Natural Homestead, and these Paleo Meal Plans. PS. I have over 10 affiliate links in this blog post!.

TIP #4 Find On-Brand Affiliates

5) Amazon Associates – Amazon Associates has been a great avenue for income. Anyone can sign up and all you do is link to the product in the Amazon store. This is great for people who are writing recipes and articles with products in it. I try to not post an article or recipe without a few Amazon links in there. It’s a really simple affiliate program and one you don’t want to be without!

TIP #5 Sign up for Amazon Associates

6) Google Adsense & Media.net – Google Adsense is an advertising program that is a great source of passive income. It’s nice to make money without ever having to promote anything. Google Adsense gives you advertisements to place on your blog. There’s lots of ways to strategize about how to maximize your income from Adsense. I can’t really talk much about media.net because I was just approved for it and running a trial on it right now. But, there are several ways to make money with advertising and it’s a great income for doing practically nothing.

TIP #6 Sign up for Google Adsense 

7) Take Good Pictures – I cannot emphasize enough how important this is. My early pictures are SCARY. I used my phone to take them. When I got serious with blogging, I bought a used Cannon Rebel with a good lens and it has made a drastic difference. The big chunk of money to buy a camera is sometimes just NOT there. Don’t fret…I, absolutely, love Deposit Photos and recommend signing up for their monthly subscription. You get 5 downloads a day and there is thousands of photos to choose from (click here to check out depositphotos.com).

TIP #7 Take Good Pictures

8) Edit Those Pictures – I use picmonkey.com and Keynotes app on my Mac to edit my pictures. I like to make a horizontal picture (good Facebook sized picture is 800×419) and a vertical picture (good Pinterest size pic is 419×800) for each posts. The vertical pictures are mostly to stand out on Pinterest and the horizontal picture is for Facebook shares. I have stopped taking step-by -step pictures during recipes because it is just too much. I do it sometimes, but mostly I just use ONE good picture.

TIP #8 Make pictures stand out

9) Have a newsletter signup on your blog – I never understood the importance of this till about a year into blogging. You want to be able to give people this option if they LOVE your blog. Click here to check out my newsletter sign-up form. My newsletter sign-ups are my most devoted readers. They have signed up for my RSS feed and get my new posts delivered in their email inbox. I send out personal emails to all my readers once a week and, also, share specials and giveaways with them. I love MailChimp for this! It’s free until you start getting thousands of sign-ups. You can have a signup on your right sidebar or use a pop-up like Pippidy to grab emails.

TIP#9 Set up an RSS feed and/or Newsletter Signup

10) Get on the Social Media Train – you have to get good at social media. You just have to. Pinterest is my leading traffic source with Facebook following close behind. Make a Facebook page that runs along with your blog and share articles and posts. Encourage your readers to engage more and more on Facebook. Don’t forget Google+! Google+ is a huge asset to bring in traffic and it’s also great for Search Engine Optimization (SEO). Make a Pinterest, Facebook, and Google+ plus account. The thought of managing all these might stress you out. I got tips for you on that: Hootsuite sends out all my posts to all 3 of my social media outlets in ONE post. Saves me tons of time! Viral Tag pins images to my Pinterest page throughout the day. I just have to schedule my pins in the morning and that’s it.

TIP#10 Utilize Social Media

Other Tools I Love:

Google Analytics – Google analytics is something to use to really take a look at where your traffic is coming from, what articles they are looking at, and key words they used to find your blog.  It’s nice to watch to see how your traffic is growing and it’s, also, fun to look at the “real time” analytics! If you have a blog, you want to sign up for this free google service.

My favorite plugins – Plugins are programs you can download to your WordPress Dashboard. They are tools you can use to make your blog flow better or to customize your blog. A few of my favorite plugins are: Quick Adsense, Before and After Content, Pin it Pro, Shareholic, WordPress SEO by Yoast, Print Friendly, Pretty Link, Pippidy and Custom Content.

Design and Themes – for 2 years I used a free WordPress Theme on my website. It worked great until I really wanted to have my website stand out and give it a little personality. I wanted my personality to shine through it. Michelle Guzman Design made a custom web design for my blog! She is awesome to work with and made my website really stand out. Check out my new design (click here).

doTERRA Essential Oils – I am an Independent Product Consultant for doTERRA Essential Oils. I have a wonderful team that I have built and am growing with. I make a little extra income with doTERRA. My goal in signing up to sell doTERRA wasn’t to market. My goal was to be able to make great recipes for blog posts and link to a reputable essential oil. My love for oils grew so much that I decided to start building a team.

Networking with other bloggers – I have so many wonderful blogging friends that I have met over the years. I love supporting them, selling their e-books, meal plans, Amazon or Kindle books, etc. When the time comes around, they do the same for me. It’s a “scratch your back” mentality but, also, I have made some amazing friends.

Alright, where’s the cheese?

In all these things listed above you can make some money. How much can you make? Well, that depends on you. I started out getting excited about $50 checks from affiliates and it being a good little job on the side for spending money. Now, I can support my family if my husband was to ever lose his job. Blogging is NOT easy and it’s not a fast road to success. It took me 2 years to get to this point. However, I am so glad that I am doing something that I absolutely love, I’m making an income from it, I’m sharing my love for Paleo foods and natural living, and I work from home.

Working from home is the highlight for me. I’m so blessed to be able to stay home with my kids and make my own hours. It’s hard to find time to do everything…between milking the goat, making healthy Paleo meals, blogging, and maintaining a home, my life is a little chaotic. However, I’ve built discipline to make hours when the kids are in bed or napping.

Alright, there it is…so do you still wanna start a blog after reading this?! I say go for it!

Leave me a comment with your blog below so I can follow you! 

 

Filed Under: About Me, essential oils, Natural Living Tagged With: blogging, gluten-free, how to make money blog, how to start a blog, money making blog, paleo, primal

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Hi, I'm Jackie Ritz and welcome to The Paleo Mama! I'm a published author, certified herbalist, and voracious researcher of natural medicine and nutrition. I'm glad you're here and I hope you stick around for awhile!

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