The Best Low Carb, Gluten-Free Pecan Sandies Recipe Ever

Get your sweet fix with these yummy shortbread Pecan Sandies!

Sweets have always been my dieting downfall. I can’t resist cookies, candy and pretty much all desserts. Tough on a Keto or Paleo diet. But, over the past couple years, I’ve found some great cookie, candy and dessert recipes that give me my sweet fix and are still healthy and low carb. This recipe definitely fits the bill.

I always loved Pecan Sandies cookies growing up. All that crumbly goodness was great dunked in a nice cold glass of milk. I tried these cookies and fell in love all over again. My sister, the cookie making queen in our family, couldn’t believe they had no flour in them when she looked at them. And she was impressed when she tasted them, too – as was everyone who tasted them. They are delish!

Keto-Friendly Pecan Sandie Recipe

Picture of Pure Monk 100% monk fruit sweetener.Adapted from isavea2z.com recipe for Keto Shortbread. I use a combination of coconut sugar and pure monk fruit powder to sweeten these, but you can use the sweetener of your choice. Pure monk fruit is soooo sweet, you only need a little. I love the Pure Monk monk fruit sweetener because there is no weird aftertaste like with stevia and erythritol. Read monk fruit sweetener labels carefully – many have other sweeteners in there. This was the only one I found that was just monk fruit. To make these cookies Paleo-friendly, substitute coconut oil for the butter.

Ingredients:
2 1/2 cups almond flour
6 Tbs softened cultured butter
1 Tbs organic coconut sugar
1/4 tsp Pure Monk monk fruit sweetener
1 tsp vanilla extract
1/4 cup organic chopped pecans (eliminate for shortbread or allergies)

Directions:
1) Preheat oven to 350°.
2) Mix softened butter and sweetener until light and fluffy. If the butter is too soft, it will be too oily, so don’t over soften the butter.
3) Mix in vanilla.
Picture of crumbly Keto Shortbread Cookie dough before it gets cooked.4) Add the almond flour slowly and mix well. It should look a little crumbly, but will stick together and be dough-like when you pick it up.
5) Drop by tablespoon full onto cookie sheet. Press each one down to 1/4 to 1/2 inch thick. They will not expand much when cooked, so don’t make them too thin.
Picture of Keto Pecan Sandies golden brown just out of the oven.

 

 

6) Cook for 8 – 12 minute, depending on thickness, on top rack. The edges will be a light golden brown when done. They will be very crumbly when hot and will harden as they cool. Cool on rack and enjoy! Makes 20 cookies.

Picture of Keto Pecan Sandies on a plate – one has had a couple bites taken out of it.
Macro Info per cookie if using my sweetener suggestions:

Calories: 101
Carbs: 3.8, Fiber: 1.6, Net Carbs: 2.2
Fat: 8.1
Protein: 3.2

Good luck eating only one!

 

How to Train Your Brain to Eat Less

Check out these healthy eating habits that help you eat less.

by Amanda Roberts

The human body, lead by the ever-powerful brain, goes through a number of automatic functions on a daily basis. The need for nourishment is an inherent one but this does not mean we do not have any control over what and how much we eat. By learning how to train the brain to eat less, it is possible to say goodbye to unhealthy eating and return to healthy habits. The brain can be trained in such regards but you will have to be persistent and not give up. And, as a great man once said, when you eat better, you feel better.

Re-discover Mindful Eating

We have grown accustomed to eating on the run and often in excessive quantities. Our hectic lifestyles are causing us to eat without paying attention to the food, seeking out meals that offer instant gratification. It has become common to eat your dinner in front of the TV, to have your breakfast while perusing the latest posts on social media and such. All of these habits are making us eat more than it is necessary, with the quality of the food becoming one of the things we fail to take into consideration.

The solution of how to train your brain to eat less is to take a step back and re-discover mindful eating. We need to eat in accordance with what the body needs. We have to analyze ourselves and decide whether we are actually hungry or just bored. Food should never be used to cover up negative emotions. By becoming aware about our tendencies, we can eat less and better. Thus, we will break the negative pattern and return to a healthy lifestyle.

Keep Temptations at a Safe Distance

Remember the sensation you get when you are bored? You want to munch on something, no matter if it is sweet or salty. This is emotional eating and it can do a lot of damage in the long run. A good solution is to avoid temptations and train your brain to opt for healthy choices instead. You have to clean your house and remove all unhealthy foods at once; otherwise, you will be just as tempted to eat them. The same goes for your workplace, as the job-related stress can cause a fake hungry sensation.

Organize your kitchen and include as many healthy snacks as it is possible. You should go shopping once a week and only with a well-prepared list accompanying you. Before leaving for grocery shopping, eat a hearty meal, prepared from fresh ingredients. This will keep you full while doing your shopping and, thus, you will avoid giving into temptations. It is also essential not to starve yourself, in the hope that you will eat less. This will only place the brain in survival mode, forcing many to eat unhealthy foods and in excessive quantities as well. Survival mode can also trigger the body to hold on tight to the fat you have for energy, which is the opposite of what you want to happen. This is why eating good amounts of quality food can help you lose weight faster than starving yourself.

Add Healthy Supplements

Picture of HealthForce Vitamineral Earth on a background of roots and herbs.In a world that pays less and less attention to healthy eating, it can be difficult to be the one who fights against the current. You can support your general well-being by taking natural supplements. For example, you can take Vitamineral Earth from Nourishing World, a powdered supplement that is rich in nutrients and other beneficial substances (omega-3 essential fatty acids, soluble fiber, antioxidants, phytonutrients and detoxifying herbs).

Viktamineral Green has been found to support the healthy functioning of the immune system. It can also help regulate blood sugar levels, preventing you from giving into temptations and reducing the risk of unhealthy cravings. This powdered supplement can easily be integrated into meals, having a detoxifying effect and stimulating the digestion.

Picture of Catie's Whole Food Magnesium on a background of foods rich in naturally occurring magnesium.Each supplement has a different purpose but many of them can help you keep your appetite in check. For example, did you know that magnesium deficiency is often associated with carb cravings? In order to counteract such problems, you can try Catie’s Whole Plant Food Magnesium to help keep any unhealthy cravings at a safe distance. Catie’s Magnesium can also help regulate the blood pressure, ensure healthy muscle function and prevent blood sugar crashes, and helps many people sleep better.

Meal Planning

You might say that you are too busy to plan your meals but, considering the alternative, you should definitely find the time. When you have an entire week of cooking planned, temptations will no longer be so appealing. If you are planning on going out to a restaurant, check out the menu in advance and make sure you are opting for healthy choices as well. Pay attention to the ingredients used and especially to starters, as these are often high in calories. Avoid overeating, even if it includes only healthy choices; moderation is the key, as the brain will learn how to respond to the change of amounts and kinds of food consumed.

Portion Size

Picture of woman eating a large ice cream dessert while playing on her phone.Fast food chains draw us with tasty meals. They make matters worse by supersizing everything, causing us to eat more than it is necessary. Unfortunately, at home, we follow the same tendency, filling our plates to the brim. A good way to change your mindset with regard to eating is by reducing the portion size. You can trick your brain by choosing a smaller plate and filling it to your pleasure. It has also been determined that, by using eating utensils in a smaller size, you will eat less. Practice portion control and you will no doubt see positive results. Don’t starve yourself, and don’t overeat. As stated before, moderation is key.

Drink Water Before a Meal

Closeup of a refreshing glass of water on a white backgroundResearch suggests that drinking at least 8 oz of water right before a meal can help you feel more full so you eat less. Drinking one half to one oz of water per your body weight is the recommended amount required daily and is excellent for overall health and wellness. As much as 75% of the US  population suffers from dehydration and doesn’t realize it. Drinking adequate amounts of water is beneficial for digestion, metablosm,  elimination and more. Drinking 8 to 12 oz of water right before you eat may help you eat less and gets you that much closer to your daily requirement of water.

Leave the Table While Still Hungry

In the old days, it was often said that you should get up from the table while still hungry. This is just as true today and it stands as testimony to why moderate eating is a great way to stay healthy. You should never eat until you can no longer breathe; this will have a negative impact on leptin, the hunger hormone. If the leptin mechanism no longer functions, the brain will not transmit the satiety sensation to the body and you will end up eating more than you were supposed. Again, don’t starve yourself, but retrain your brain to stop eating before you’re stuffed.

A Final Note

It is possible to learn how to train your brain to eat less, thus being able to maintain a better state of health. Follow the recommendations included in this article and return to mindful eating. Avoid giving into temptations, plan your meals in advance and do not shop on an empty stomach. Choose wholesome foods, drink lots of water and support a healthy diet with nutrient-dense supplements, as these can have a positive impact on your general well-being.

 

Author bio: Amanda Roberts is an authors most noted for her writing for Nutrition Inspector. Her favorite topics include health, nutrition and fitness because she wants to help people live a healthier lifestyle. Follow her on Facebook.

 

 

Try Our Low Carb Grain-Free Keto Pizza

Keto_pizza_recipe

So, yesterday, my husband came home with all the stuff to make pizza at home for dinner. He had the already-made individual pizza crusts, sauce and all the fixings (I was a little appalled that he bought all the pre-made stuff, but that’s a whole other story). As I’m on a very low carb diet, I was a little jealous that I wouldn’t be partaking of the family pizza party. Then, I got to thinking about what I could put pizza fixings on that would be low carb and simulate a pizza crust. I had a jicama in the veggie drawer and decided to give it a try. Much to my delight, this low carb Keto pizza was totally yummy and worked great!

Jicama goes by many names, Mexican potato or Mexican turnip to name just a few. It is a root vegetable that is pretty low carb. A one cup serving of raw jicama has about 6 net grams of carbs. And, I don’t think I used a full cup of the vegetable for my recipe. I also made my own low carb Keto pizza sauce because the store bought one had sugar in it (what? why?) and soybean oil. Also, I like to add Perfect Hydrolyzed Collagen to the sauce to bump up the protein in my pizza. Here are my recipes for low carb Keto Pizza and Keto/Paleo Pizza sauce.

Jicama frying before being made into grain-free Keto Pizza.Paleo/Keto Pizza Sauce

Ingredients:

1 6 oz can organic tomato paste
3/4 cup organic tomato sauce
1 tsp sea salt
1/2 tsp each oregano, basil, onion powder and garlic powder
3 scoops Perfect Hydrolyzed Collagen

Keto-friendly, grain-free jicama pizza ready for the oven.Directions:

Combine first three ingredients and the spices in a small sauce pan. Simmer for 20 minutes so flavors get released and mix well. Remove from heat and add Perfect Hydrolyzed Collagen. Stir well until completely dissolved. Refrigerate any leftovers.

Keto Jicama Pizza

The two slices of pizza, without anything besides cheese and my Paleo Pizza Sauce, have  about 9 net carbs, 17 g of protein, and 8 g of fat, depending on the brands used. Nine slices of uncured pepperoni adds 1 g of carbohydrates, 6 g of protein Yummy low carb Keto pizza on the plate, ready to eat.and 10 g of fat. Eight large olives, sliced, adds 0 carbs and protein, but 3 g fat.

Ingredients:

2 slices of jicama, about 1/4 inch thick (I cut mine from the middle so they’d be bigger)
1 Tbs grass-fed butter
2-3 tablespoons Paleo Pizza Sauce
Mozzarella cheese
Pizza toppings of your choice

I tried the low carb Keto Pizza and really enjoyed it.Directions:
1. Melt butter on medium heat in a frying pan.
2. Add the slices of jimaca. Cook on medium heat for five minutes on each side.
3. Preheat oven to 400°.
4. Place jicama crusts on cookie sheet and add sauce, cheese and toppings.
5. Cook for 10 minutes or until cheese is melted to desired doneness.
6. Enjoy!

 

My Favorite 21 Day Detox Diet Recipes

Let These Recipes Help You Heal During Your 21 Day Detox!

by Kerrie Bross

I just finished up the 21 Day Detox Diet Plan for the third time. The 21 Day Detox Diet Plan was developed by Dr. Erica LePore, a naturopathic doctor with over 15 years of experience helping patients heal through detoxification and food testing. Even though I eat a pretty clean diet, I do the detox once a year just to clean out any toxins that have built up and to help get me back on the heathy track. For an in depth report on the results after my first detox, check out this blog.

Another 21 Day Detox Diet Success Story

While I do it just to get a good cleanse, many people do the 21 Day Detox Plan to help figure out why they feel unwell. A good friend of mine is in this category. Melissa was feeling off for a long time. Her feet hurt when she got up in the morning. She often felt very tired, had low energy and was often down. She had gas and bloating, joint stiffness and a general feeling of malaise. I mentioned the detox to her last year when I did it, and she said she wanted to do it to see if food was triggering her symptoms. It took her until this year to finally get prepared and just do it. She was amazed by how much better she felt after just a couple of days.

Melissa’s Results During the 21 Day Detox Plan

In just the first week on the 21 Day Detox Plan, Melissa noticed an improvement in mood and energy, and she said she had bouts of unexplained happiness or giddiness. This was such a nice change after feeling down a lot for no reason. She also noticed she felt wide awake when she woke up in the morning – no dragging tiredness – and her feet no longer hurt when she got up. She noticed significantly less joint pain and the stomach issues were gone.

What Melissa Learned from Doing the 21 Day Detox Diet

Doing the 21 Day Detox helped Melissa realize a few very important things. She believes she was probably dehydrated most of the time. She also realized she was addicted to sugar and flour and that it was contributing to overeating. Now she stops eating when she’s full as opposed to feeding the sugar and flour addictions. She has made a breakfast smoothie part of her regular routine and loves starting the day with a glass of water. She says it is a nice way to gently wake up her system instead of filling it with egg and cheese on a bagel on the way to work. Many of the healthy habits she picked up during her Detox Diet have remained part of her daily routine and she feels so much better.

The 21 Day Detox Diet Plan is not easy – that is why it took Melissa so long to finally get prepared and do it. But, when done properly, it can help you figure out if certain foods are causing or contributing to your health issues. It is a very powerful tool when used properly. So, I wanted to help anyone who is attempting the diet with a list of my favorite recipes from this latest round of detoxing.

21 Day Detox Diet Breakfast Recipes

Breakfast Smoothie

This is my go to breakfast all the time, and now it’s Melissa’s, too. Although beef is not allowed on the diet, Perfect Hydrolyzed Collagen from grass-fed cows is allowed, ( I checked with Dr. Lepore). To make this more filling and last with you longer, add 1 Tbs Perfect Coconut Oil.

Ingredients:
2 Tbs full fat organic coconut milk (Native Forest is my favorite)
Filtered water
1 Scoop Perfect Hydrolyzed Collagen
1 Scoop Perfect Acai Powder
2 Scoops Baobab Fruit Powder, (if doing the diet, you already have this)
1/2 Tbs Catie’s Gluten Free Greens
6 – 8 oz organic frozen fruit – my favorites are raspberries and pineapple-mango

Directions:
1) In a blender, add coconut milk then filtered water to the one cup line.
2) Add Perfect Hydrolyzed Collagen, Baobab Powder, Perfect Acaiband Catie’s Greens to blender. Blend for a few few seconds to mix it all together.
3) Add organic fruit and blend on high until all the frozen fruit is broken down and well mixed in.
4) Pour in a glass and enjoy

A picture of Paleo Rice-Less Krispie Treats – good for a detox diet.Rice-less Krispie Treats

This recipe comes from Paleohacks. You will need a food processor to chop up the nuts. This is a good dessert or snack, as well as a good breakfast!

Ingredients:
1 1/2 cups raw almonds
1 cup raw macadamia nuts
1/2 cup creamy almond or cashew butter
1/4 to 1/3 cup honey, depending on how sweet you like it
salt to taste

Directions:
1) Place nuts in a food processor or high speed mixer. Pulse several times on high until the nuts are a crumbly mixture.
2) In a large mixing bowl, add nut mixture, honey, almond butter and salt. Stir to combine.
3) Line a loaf pan or small glass pyrex dish with parchment paper. Firmly press the mixture into the dish, all the way into the corners.
4) Refrigerate for at least two hours to set. Cut into 10 or 12 pieces. Store in the refrigerator so it stays firm.

21 Day Detox Lunch or Sides Recipes

I tried this Beet and Quinoa Salad and it was fantastic. I ditched the dijon mustard and used 1/4 tsp ground mustard to eliminate any sugar or toxins from processed mustard. Make sure you buy organic edamame because soy is a GMO crop. Week two you cannot eat soy, so substitute garbanzo or black beans instead of the edamame. One batch was enough for a few lunches. I sometimes added leftover chicken to make it a little more filling.

This Three Bean Salad is so invigorating with the fresh parsley. The dressing calls for 1/4 cup granulated sugar. I used 2 Tbs honey instead. Use more or less according to your tastes.

Last nights leftovers always make good lunches. Read on for the snack and dinner recipes I loved this time around.

21 Day Detox Snack Recipes

Picture of a box of Simple Mills Sun-Dried Tomato and Basil Crackers and a Bag of Pink Himalayan Sea Salt, Red Rice & Quinoa Tortilla Chips.I could not get through the 21 Day Detox Diet without having snacks and homemade goodies on hand.  I also found a couple of great store-bought snacks this time around that are really flavorful, healthy and only have ingredients that are allowed. See the picture.

I have a sweet tooth, so I needed lots of pre-made sweet snacks. One day we were going to the movies and I needed a sweet snack to munch on that was small and candy like. I found a maple glazed nut recipe that I altered a bit. The following recipe is so good, I’ve made it a few more times since my diet ended!

A picture of Paleo Maple-glazed Nuts in a white dish.Paleo Maple Glazed Nuts

Ingredients:
5 cups of organic nuts – I used macadamias, pecans, walnuts, almonds and brazil nuts
4 Tbs organic maple syrup
1 tsp alcohol free vanilla extract
1/2 to 3/4 tsp salt – to taste

Directions:
1) Add maple syrup, vanilla extract, and salt. Mix to combine.
2) Add nuts and stir so all are well covered in the maple mixture.
3) Line a large cookie sheet with parchment paper. Scoop out the nuts with a slotted spoon and let the excess liquid drip off for a few seconds. Place in a single layer on the cookie sheet.
4) Cook at 250° in a preheated oven for 45 minutes. Remove and let cool for a few minutes if you can. Store in an airtight container.

Picture of a dish of Coconut Chia-Seed Pudding with big blackberries on top.Other Sugar-Free Snacks

I also ate the Rice-less Krispie Treats for sweet snacks along with Dr. Lepore’s Vanilla Coconut Chia Seed Pudding. Fruit is always a healthy snack. I ate a lot of apples, tangerines and pears. I couldn’t eat icecream, but I have a Yonanas machine that turns frozen fruit into sorbet. My family ate bags of frozen berries this way. My kids like it sweetened with a little honey. For salty snacks, and for an appetizer, I ate a lot of fresh guacamole with the Red Rice chips.

Guacamole

Ingredients:
2 medium avocados
1/4 cup diced organic tomatoes
1/4 to 1/2 tsp salt, to taste
1/2 Tbs organic dried onion
1/2 Tbs organic lime juice or fresh squeezed lime juice

Directions:
1) Cut avocados the long way and use a spoon to scoop out the green goodness. Mash to desired consistency.
2) Add 1 Tbs filtered water and the dried onion to a glass dish and zap in the microwave for 30 seconds. Fresh onion can be used, but my kids don’t really like fresh onion and this is fast.
3) Add onion, salt, and lime juice to the avocado mixture. Mix well and adjust salt if needed. Add tomatoes and serve immediately. If you are not eating right away or if there is any left over, this is a trick to keep it from going brownish on top. Put it in as small a container as possible so there is only a little open to air. Slowly add water so it sits on top, completely covering the guacamole with about 1/4 inch of water. When it comes time to eat it, pour off the water and stir.

21 Day Detox Dinner Recipes

Picture of Sweet Potato Coconut Curry Soup recommended by Dr. Erica LePore for those on the 21 Day Detox Diet Plan.This stuffed turkey tenderloin recipe is fantastic right out of the oven or as leftovers. It is completely compliant and no changes were needed. I also really enjoy the Sweet Potato Coconut Curry Soup from the 21 Day Detox Plan website. A few nights we did roasted chickens or rotisserie turkey for dinner and for leftovers. Then, I made bone broth and really good chicken soup. Here’s the link to my bone broth and chicken soup recipe. It says chicken noodle soup, but it tells you how to make it chicken and rice soup. It was the soup days that I ate Guacamole and Red Rice chips to make the meal a little more filling.

Another thing I made a few times was Fresh Basil Pesto. This recipe puts it on chicken breasts, which totally works for the 21 Day Detox Plan. I usually made just the pesto and ate it on baked spaghetti squash with some diced chicken thrown in for protein. YUM!!!! Trader Joe’s makes brown rice and quinoa pasta that you can eat on this diet, too.

How to Find Recipes for the 21 Day Detox Diet Plan

There are lots of recipes out there that work for the 21 Day Detox Diet Plan. Search for Paleo versions of your favorite recipes and those will usually work with little or no tweaking. The best way to be successful on this diet is to have food on hand that you can eat, including snacks. Make sure to make some emergency turkey meatballs to freeze for a quick meal in case you are in a hurry. The recipe I made was not great, so I didn’t share it, but having them was good for rushed meals when I wasn’t well prepared. Check spaghetti sauce jars, many have sugar in them.

Last thing, these recipes are tasty, healthy recipes good for any time, not just when your detoxing. Enjoy!

 

Home Modifications to Improve Your Health and Well-Being

make your home as healthy as possible for the ones you love!

by Natalie Jones

There are many factors in our daily lives that impact our health. When we think about these factors, we probably consider diet, exercise, genetics, and even our stress levels. Many people, however, overlook the important role that our own homes play in our overall health.

Research has shown that “there is a direct relationship between health and housing.” Believe it or not, there are many types of green home improvements and repairs that can help improve your health and well-being.

If you’re planning your next home improvement projects for the upcoming year, these are just a handful you might consider adding to the list:

Indoor Improvements for Health

Wood is Better Than Carpets

When it comes to creating a healthier home, one of the first steps you might consider is removing carpets to help reduce allergens. Hardwood or tile flooring can be better for reducing allergens such as dust mites and pet dander. As an added bonus, hardwood flooring is also easier to clean, longer-lasting, and more sustainable. In other words, it’s a win-win situation.

 Smoke & Carbon Monoxide Detectors For Safety

An extremely important (and affordable) safety consideration is installing smoke and carbon monoxide detectors throughout your home. You’ll also want to ensure that these devices have working batteries.

While you are installing the detectors throughout your home, you should also determine your family’s emergency evacuation plan in case of fire, severe weather, or other unexpected disaster. This will keep all household members safe during unexpected emergency situations.

Repurpose Unused Spaces

Do you have any unused rooms in your home, such as empty bedrooms or basement spaces? If so, you might consider converting an unused space into a “reading room” so that you have a quiet place to relax and unwind.

Another great green home improvement for an unused room or unfinished basement is to build your own home gym. This doesn’t mean you have to break the bank by investing in expensive equipment. Instead, you can install a mirrored wall (so you can help reduce injuries by ensuring you have proper form) and invest in some dumbbells. Additionally, you might also consider installing a sound system so that you can listen to energizing music while you workout.

Outdoor Home Improvements for Health and Safety

If you have a pool or pond in your yard, you probably make sure someone is there to carefully monitor all water-based activities. This is especially important if you have children or pets. Of course, there are some home modifications that can help increase pool safety. For instance, you might consider installing a fence around the perimeter of the water to help keep children and pets from accidentally slipping and falling in.

 Going “Green”

Some additional home improvement projects you might consider include “green” changes. Your household water usage is a great place to start when it comes to sustainability. For instance, you could implement low-water landscaping with a variety of colorful and beautiful plants.

You might also install a water filtration system. Environmentally-friendly systems such as this 10-stage under sink water filter kit, can cleanse and purify your drinking water. You’ll help the environment (and save money) by not having to purchase bottled water, and you’ll enjoy quenching your thirst with toxin-free drinking water.

Sometimes, taking your health into your own hands can start in the comfort of your own home. Green home improvements do more than add to your home’s resale value; modifications like the ones listed above can actually contribute to your overall health and well-being. They don’t cost much money and the value they add to your life (and your health) will be well worth it.

Keto, Paleo and Primal Diets Are Basically the Same… but Here are the Wee Tiny Differences…

Paleo, Primal, Keto: What"s the difference?

If you hear about one more type of diet, just one more, you are going to start breaking things.

Seriously!

It’s bad enough that there are one thousand and one different kinds of supplements out there that it can push a person into multivitamin madness, but all of the different kinds of diets roaming around can push one over the edge.

You have the grapefruit diet. The crash diet. The Atkins diet. The Mediterranean diet. The detox diet. The vegetarian diet. The semi-vegetarian diet. . . .

Seriously!

Many people are calling it a day to just be on a See Food diet. They see food, and they eat it.

But we like to keep things pretty simple around here: Eat real food that isn’t processed, and let the chips fall where they may.

Because these seem to be in the spotlight, let’s (briefly) talk about the keto diet, paleo diet and primal diet, and what their differences are.

Eat Real, Unprocessed Meat, Oils & Vegetables on a Paleo or Primal Diet.

The Primal and Paleo Diets

Let’s talk about these two in one sitting, because they are basically the same thing. But modern man came along and made them into two separate things because … well … heck, we don’t know. Let’s not make rocket science out of simple science.

Primal, which is short for primeval, means of first importance – primary. It’s the first years of the world’s existence – the Genesis biblical era.

Paleo is short for Paleolithic. It’s how we humans lived in ancient times when we used tools and weapons made of stone. “Cavemen,” in another words.

The primal and paleo diets are basically the same, but here are the only real differences:

  1. The primal diet includes raw, full-fat dairy as a source of healthy fats. The paleo diet restricts it.
  2. The paleo diet eliminates nightshade vegetables. Like white potatoes, tomatoes, eggplant and peppers. These are called “nightshade’ because these plants prefer shady areas. The primal diet doesn’t
  3. The primal diet includes coffee. The paleo diet restricts it.

Foods included are:

  • fruits and vegetables
  • nuts and seeds
  • raw or fermented dairy, like raw milk and cheese
  • pure maple syrup and raw honey
  • meat and fish, preferably grass-fed, cage-free and wild-caught

It’s the same as our ancient ancestors ate. Real, unprocessed food. Nothing complicated, right?

Okay, so what about the Keto (Ketogenic) Diet?

Ketosis: Burn fats, not carbsThe ketogenic diet is a high-fat, adequate-protein, very low-carbohydrate diet (generally 20 to 50 net carbs daily) that is used as both a lifestyle and a medical method diet.

It forces the body to burn fats rather than carbohydrates.

Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies.

The ketone bodies pass into the brain and replace glucose as an energy source. So healthy fats are needed to fuel the body.

As an example of this being used as a medical method, an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.

Foods included are:

  • High-fat meat.
  • Low-carb fruits and vegetables.
  • Dairy (including yogurt and cheese and cottage cheese).
  • Coconut oil and olive oil
  • Nuts and seeds.
  • Dark chocolate.

Paleo Primal and Keto Diets Compared

So Which One is Best?

As you can see, they are all good. But there is no size fits all here anyway, and we are not going to tell you what diet you should choose. You’re the captain of your health ship, and only you can set the course that is best for your own voyage.

But just keep common sense in check. Eat real food that isn’t processed. Watch your stress level. Keep it under control with Monday-morning traffic and irritating coworkers. Smile and laugh more. Keep friends close and enemies closer.

And, hey, maybe you’ll just live forever with a body you’ve always wanted.

Okay, almost.

_____________________________

Do you know someone who is about to lose it? Send them this article.

And if you haven’t done so lately, take a look at some of our alternative-health products and our Paleo-friendly products.

We all deserve to have more health options in our lives than just pharmaceutical drugs. Don’t we?

Let us know if you have any questions or comments.

Check out these posts for great Paleo recipes:

Paleo/Primal Crepe
Paleo Cranberry Orange Bread
Grain Free Pumpkin Granola
Paleo Holiday Recipes

Til next time.

From the staff of Nourishing World

Bust Holiday Stress

supplements_for_stress

By Ali Wetherbee

The holidays can be fun and magical and ever-so-memorable — but this busy time of year can also really stress your mind and body. From holiday shopping to fighting traffic, from being cooped up indoors with germs to being cooped up with the in-laws, there are countless hits to our time, our finances, our health, our peace and sanity. We don’t eat as well and don’t have time to exercise. All of this leaves us especially vulnerable to all those colds and flus going around. So before you wind up in bed with a box of tissues and a hot water bottle, try these ideas. 

In Your Medicine Cabinet:

Instead of toxic, chemical-laden medicines, stock your medicine cabinet with organic vitamins and herbs and homeopathic formulas. Take these daily, but especially when you are under unusual stress or already sick.

Start with Vitamin C

Whole Food Vitamin C belongs in every family’s medicine cabinet. Take it daily to keep your immune system functioning optimally, and begin taking it more frequently or in higher doses as soon as you feel something coming on. Vitamin C, when taken daily, can shorten the duration of the common cold. Taking one or two extra doses when symptoms first appear can thwart a cold before it really gets started! It also prevents and reverses free radical damage caused by oxidative stress, UV rays, and environmental toxins. Vitamin C is necessary for serotonin production, so this is a must-have for anyone suffering from depression or seasonal affective disorder.

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Adapt Better to Stress

Take adaptogens during intense periods of stress. Adaptogenic herbs help you adapt to physical and mental stress and keep the body in balance. They may be particularly useful if you are experiencing anxiety, fatigue, or depression as a result of stress or tension. Stress increases cortisol levels, which may lead to chronic inflammatory conditions, weight gain, fatigue, thyroid problems, hormonal imbalances, and illness. Adaptogens such as rhodiola and cordyceps lower high cortisol levels, minimizing the harmful effects of stress on the body.

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Get a Good Night’s Rest

Stress can disrupt your sleep/wake cycles, making it hard to fall asleep and sleep through the night. This leaves you even more prone to feeling stressed, and you wind up stuck in a vicious cycle. These all-natural formulas can ensure you get an adequate amount of sleep, whether you are up late wrapping gifts or at your company Christmas party past bedtime. Healthy sleep is critical to a healthy immune system, and those who get poor-quality or insufficient sleep are more likely to succomb to colds, flu, and viruses.

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Support Your Immune System with Antioxidnts

Take supplements loaded with antioxidants to keep your immune system in tip top shape. This is an excellent way to boost your body’s resistance to illness during this stressful time of year. Inadequate sleep, poor diet, stress, lack of exercise, increased exposure to germs, aging, and chronic health conditions can all leave you much more susceptible to illness, but these supplements strengthen the immune system, naturally.

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Treat Your Cold Naturally

If illness hits despite your best efforts, you will be glad to have a medicine cabinet stocked with healing herbs, vitamins, and supplements! Keep these items on hand for when you start to feel stuffy or achy. Sovereign Silver is a colloidal silver supplement that my family goes to whenever any of us has a cold. It can be taken every 2 hours or so to help kick the cold out before it gets a firm hold. Calm Balm is an all-natural alternative to petroleum-based chest rubs, and is great for colds, aches, and pains. Wedderspoon Manuka Honey Nuggets help soothe sore throats with organic antibacterial ingredients.

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‘Tis the Season to Stay Healthy!

Keeping healthy and fighting stress is not just a physical process. Every choice we make and each action we take can leave us more stressed or more relaxed, sicker or healthier. Try these tips to stay on track toward a healthier holiday season:

Learn to Say No

You do not need to attend every party or gathering you are invited to! Pick your favorites and skip the rest. The same goes for gift swaps among friends or at the office. Feel free to opt out of those that bring you more stress than pleasure.

Designate one day a week as a “day off” and avoid errands, shopping, planning, ordering, and organizing for the entire day. Instead, read a book, watch a movie, go for a walk, or do something else relaxing. If an entire day seems unrealistic, aim for at least one stress-free evening a week. 

Focus on the Important Things in Life

Spend time with your family. Your kids or grandkids won’t remember every present under the tree or how perfectly the gifts were wrapped, but they will remember the days spent baking cookies, playing games, building snowmen, and cuddling by the fire. Take time out each day to do something that builds memories.

Be grateful. At the end of the day, instead of thinking about all the things you didn’t get done, spend some time thinking about all the things you are thankful for. Keep a Gratitude Jar with scraps of paper for family members to write down each happy moment or blessing, and read through the papers every night at dinner. Bake cookies for someone who has helped you out sometime this year. Bring gifts or food to those who are less fortunate.

Get Plenty of Fresh Air and Exercise

Go for a jog before work or take an evening walk with the family to see neighborhood light displays. Enjoy winter sports such as sledding, skiing, snowboarding, and ice skating. Build a snow fort with the kids or have an improptu dance party. It’s fine to do your workout indoors if the cold is too harsh for you, but also bundle up in a blanket and sit on your front stoop for a few minutes with a hot cup of tea and breathe in the fresh air.

Nourish Your Soul

Engage in soul-friendly practices. While you’re sitting at a red light or stuck in traffic, take some deep breaths and relax your shoulders. When someone cuts you in line at the store or pushes you aside to grab the very last can of cranberry sauce, take some time to think loving, forgiving thoughts about this rude person. Be present and live in the moment instead of spending the entire holiday season tallying your mental lists. Practice yoga, mindfulness, or meditation. All of these things will reduce your stress load and leave you stronger, healthier, and happier.