What Foods To Avoid If You Are Dealing With An Autoimmune Disorder

Many may see recipes that have AIP attached to them, yet most do not know what AIP means. That being said, AIP references autoimmune symptoms, where an individual may not be able to eat certain foods, like the rest. Yet, the question lingers, which foods are safe when to comes to living with an autoimmune disorder?

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Foods To Avoid

Knowing which foods to avoid that can irritate and cause more distress, is a good place to start. Sadly, grains are one of the leading contributing factors towards activating an autoimmune issue. Although a major additive may take the place of the number one spot: sugar. This even involves any substitutes for sugar expect a low-dose of honey. Since honey is an organic/natural sweetener, this will be the safest bet.


  • Oats
  • Nightshade Vegetables (eggplant, peppers, or tomatoes)
  • Sugar
  • Butter
  • Peanuts
  • Legumes (most beans & peanuts)
  • Most Diary products
  • Canola & Vegetable Oils
  • All additives
  • Beer (alcohol in general)


Foods For AIP:

  • Turmeric (adding to various meals, or even Golden Milk Tea)
  • Ginger
  • Fruits high in Vitamin C
  • Pumpkin
  • Coconut Oil, Avacado Oil
  • Plantains
  • Fish
  • Only organically raised Meat (factory raised is a huge “No”)
  • Sweet Potatoes
  • Non-seeded herbs (Rosemary, Basil, or Mint)
  • Tea
  • Broth
  • All vegetables (except the nightshade family)
  • Dairy-free products


One major obstacle that can play a part is knowing what food allergies you possess. If you do have a food allergy this can lead to more problems, or even be hiding further autoimmune issues. Plan on staying away from irritating substances to see a difference, take a two-week span and change your eating habits. Sometimes jumping all in towards an organic, AIP diet can be a huge change. Although, your gut will thank you in the end.

Another added plus is the fact, turmeric has been shown in studies to slightly reverse obstacles that have led to having autoimmune dysfunctions.

Besides switching food groups, exercise is one of the top ten ways to break out of the irritating gut factor. Regular exercise can not only help strengthen muscles/bones but, acts as an inflammatory response.

Also be sure to test to see if you may have Celiac Disease. This is done by having your doctor draw blood and test for Celiac Disease.

Finally, say no to gluten. Gluten can activate the inner lining of the gut to break down and start reacting to food. This may come up as an allergic reaction.


Alcohol vs Marijuana

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What is More Dangerous, Marijuana or Alcohol?

In recent times, marijuana has slowly become less and less of a taboo subject, however, there is the debate about alcohol vs marijuana? The gradual legalization has made marijuana a hot topic, both for its recreational uses and medicinal properties. The biggest questions that remain are, is it dangerous and is it more dangerous than alcohol? Given the length of time that alcohol has been legal most people would assume that it is the safer option, but is that true?

Risk from Alcohol

While alcohol may be readily available to anyone over the age of 21, it still comes with risk both to your judgment and health. According to the CDC, excessive alcohol consumption leads to around 88,000 deaths annually. Alcohol consumption comes with both long-term and short-term effects on a person, such as:

  • Impairment of judgment leading to injuries from motor vehicle accidents, drowning, falls and physical instability.
  • People under the influence of alcohol could become violent, which has led to murder, assault, and sexual assault.
  • Fetal Alcohol Spectrum Disorders among women who are pregnant and consuming alcohol may lead to miscarriage, death, and birth defects.
  • Excessive alcohol use can lead to high blood pressure, stroke, liver disease, heart disease, and digestive problems.
  • Mental health problems
  • Alcoholism
  • Learning and memory problems that can affect the ability to learn or remember things later in life.

Risk of Marijuana

Many people see the risks of marijuana use to be far less than that of alcohol consumption. There are still risks to using marijuana despite the fact that it is natural. Which would be the reason for its long-term legal issues. Marijuana was made illegal in 1937 for reasons that aren’t quite clear. According to the CDC, the risk of marijuana use includes:

  • Impaired immune response
  • Possible negative effect on heart function
  • Short-term memory impairment and learning abilities
  • Long-term effects on the lungs, similar to those of smoking cigarettes
  • Decreased sperm count
  • Interference with ovulation and pre-natal development

Alcohol and Marijuana; In comparison

Comparing alcohol and marijuana side by side may leave you feeling a little stunned. Alcohol has been legal since 1933, even though the only benefit of consuming alcohol in excess, as most people do, is a few possible hours of euphoria. Marijuana has been illegal since 1937 and has been proven to have medicinal purposes far beyond its recreational reputation. When comparing them side by side, it is best to keep in mind that both can be vices and both can be beneficial. They, also, will both have a different effect from person to person. According to a study conducted by, Pew Research,  69% of Americans believe that alcohol is more dangerous than marijuana. The truth is there isn’t a scientific answer to whether or not one is more dangerous than the other. Both marijuana and alcohol have a risk and until further research is done, consumer opinion will reign the topic of whether or not one is more dangerous than the other.

Worried About Metabolic Syndrome? Try These Changes

Metabolic syndrome is becoming exceedingly popular; though it is debatable among experts as to whether or not it should, in fact, be considered a disease at all. Metabolic syndrome is better described as a group of risk factors for high blood pressure, high blood sugar, abdominal fat, and unhealthy cholesterol levels. To be diagnosed with the Metabolic syndrome, you must have at least three of these risk factors, according to, WebMD, simply having one of these risk factors on your health is dangerous, but when you are at risk for all of them you may be in store for some serious health problems. Being diagnosed with Metabolic syndrome puts you at a high likelihood of blood vessel and heart disease. These factors, in turn, increase your chances of a heart attack, stroke, and diabetes. Metabolic syndrome is most commonly controlled by lifestyle changes and adjustments.

Foods to Avoid

alcohol photo

1  Alcohol

Those who have been diagnosed with the Metabolic syndrome and are looking to make a diet and lifestyle change in order to improve their health should avoid the over-consumption of alcohol. Studies have shown that those who consume alcohol, especially liqueur, are 95% more likely to have the Metabolic syndrome.

Limiting Alcohol content to ONE drink per a day for the ladies or TWO drinks a day for men will

2  Fried and overly processed foods

Fried and processed foods are a good option for anyone looking to have control over their diet. Switching to a healthy diet to reduce or control Metabolic syndrome is no different. Avoid eating foods that are filled with empty calories and overly processed fillers. Foods that are high in salt and oil content, such as fried foods, are also better off being avoided. Clean and healthy eating can easily be the answer to eliminating your risk factors and beating Metabolic syndrome.

Try to bake food and make your own food at home. Instead of going out for those salty fries (which are great when you have a salt craving), try baking sweet potatoes at home. Sweet potatoes are great for you and super easy to make!

3  Foods with Trans Fat

Avoid any food with “hydrogenated oil” even partial or “partially hydrogenated”. Food companies are NOT required to label hydrogenated oil if it’s below

4  Refined Sugar

Refined sugar, is never a healthy option, it is best avoided when at all possible. Especially, when you are trying to manage Metabolic syndrome. Sugar is among the top, if not number one, on the list of foods that contribute to disease.

Benefits of Clove Oil

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Clove oil is extracted from clove buds, flower buds found on trees in the Myrtaceae family native to Indonesia. Clove is most commonly known in its ground form as an Indian spice.  Clove oil has historically been used for the treatment of many illnesses, the most popular being oral care. But as essential oil’s gain popularity and homeopathic remedies become all the rage, you may find yourself questioning what else clove oil can be used for?

1.)  Stye

A stye is an inflammation on or around the eyelash, you may experience pain, swelling, and irritation to the eyes. A stye is typically quite visible and easy to diagnose. Clove oil can be used to treat the eye and reduce the irritation and pain. Simply apply a small amount of clove oil directly to the stye, avoid getting the clove oil in your eye as it may cause irritation.

2.)  Ear Ache

Living with an earache can be difficult and painful; clove oil is believed to relieve both the pain and fight off infection. It is suggested that by placing a drop of clove oil in the ear canal, you can have near instant relief from an earache.

3.)  Insect Repellent

Clove oil has become a popular ingredient in insect repellent, especially insect repellant made completely of essential oils. Clove oil can be combined with other essential oils or diluted to use by itself. Do not apply clove oil directly to the skin, rather use a diluting oil or rubbing alcohol at a 1:10 ration of clove to a diluting agent. You can then place your homemade repellant in a spray bottle or roller ball for convenient use.

4.)  Dental Health

Due to the germicidal content in this type of oil, it is most commonly known for its uses to relieve dental pain. Clove is believed to be an effective way to relieve toothaches, cavities, sore gums, and bad breath. According to, Organic Facts, caution should be used when using clove oil to treat oral problems. Too much clove oil or no diluting it properly may lead to burns inside of the mouth.

5.)  Candida

Candida is the most common cause of fungal infection, such as athlete’s foot. Many varieties of candida fungal infections are harmless, but if the immune system is compromised, candida can cause dangerous disease. Candida is most common in the intestines and throat, which are well treated with this oil. Clove oil cannot eliminate candida overgrowth, however, it can be used in mild to moderate cases to manage the growth of candida, according to enatural healing.

Paleo and Diabetes: How Eating Paleo Can Lower Your Blood Sugar and Alleviate Symptoms 

The curiosity surrounding the paleo diet has been luring many people into making a lifestyle switch, but it still leaves many people questioning whether or not going paleo is the right choice for them and how beneficial it can be. For people who are living with diabetes, making sudden dietary changes can be risky. The benefits of a paleo diet can also be beneficial to those with diabetes but for some, not having the right balance when switching to a new diet can also be dangerous.

In a study published by, Bio Med Central marked improvements in glycemic control and several cardiovascular risk factors were shown in patients with type 2 diabetes who were advised to follow a paleo diet, in comparison to other diabetic diet plans. The study consisted of 13 patients with type 2 diabetes, that were instructed to eat a paleo diet based on lean meats, fruits, vegetables, root vegetables, eggs, and nuts; as well as diabetic aimed diet designed in accordance with recommended dietary guidelines. The study was monitored for 2 consecutive 3-month periods, along with, a four-day weighed food record. The participants of the study recorded their subjective rating of satiety. The satiety quotients were calculated as the intra-meal quotient of change in satiety during a meal and the amount of consumed energy or weight of food and drink consumed for that specific meal. All of the participants in the study answered the same group of questions in a survey following each diet.

The results concluded that participants were equally satiated on both diets. The paleo diet resulted in a greater feeling of fullness from energy per meal, energy density per meal, and glycemic load per meal. The conclusion was that the paleo diet resulted to be more satiating per calorie in comparison to a specific diabetic diet in patients with type 2 diabetes. The paleo diet was found to be instrumental in weight loss, though the test subjects did find that it was hard to adhere to.

It has always been believed that sticking to a well-balanced diet and weight loss can be a favorable treatment for type 2 diabetes. This being said, the paleo diet may not be an effective treatment plan for everyone with type-2 diabetes and it may not eliminate or alleviate symptoms for everyone. If you are considering switching to a paleo lifestyle to manage your type 2 diabetes, you should consult your physician and consider meeting with a nutritionist for the best results.

Thyroid Issues and Gluten: Why Gluten Accelerates Thyroid Conditions

Thyroid Issues photo
Photo by Internet Archive Book Images

If you had asked most people what gluten was 10 years ago, there is a good chance you wouldn’t have even known what it was; I didn’t. But, in recent years, gluten has gone from being an unknown to a pesky culprit that a lot of people are trying to eliminate from their lives. So what exactly is gluten and why is it so often associated with thyroid conditions?

What is Gluten?

Gluten is a form of protein that is found in wheat and other grains, such as, grains and barley. Gluten is responsible for the elasticity of dough, as well as, its ability to rise and delectable chewy texture. That being said, many studies have cited the negative effects that gluten has on the body. Many people are sensitive to gluten. One of the most popular reasons that people switch to a gluten-free diet is related to thyroid disease.

The Relationship Between Gluten and the Thyroid

Gluten contains a protein called gliadin, which is foreign to the human body. The foreign substance can lead to an immune response, which is often amplified for people with celiac disease. It’s not just people with celiac disease that experience negative effects from gluten. When consumed, the human body reacts to gluten like an enzyme needed to form chemical bonds within the human body. These enzymes are very much present throughout many organs, however, the thyroid possesses a higher concentration of this particular enzyme. When our body’s immune system begins to attack gliadin, it also causes an attack on the thyroid. As the immune response continues, the thyroid begins to suffer damage that can last for as long as 6 months after gluten consumption.

Over time, the overall health of your thyroid begins to degrade. Once your thyroid has begun to be affected, it can interfere with proper hormone synthesis, metabolism, weight, and energy. It has been determined that those with an autoimmune thyroid disease (ATD) should be regularly screened for celiac disease and gluten intolerance.

In such reactions, a chemical imbalance can affect the entire body. Because, organs such as the thyroid, have no control over hormone production. An imbalance in these hormones can cause issues with metabolism, fertility, mood, and even cardiovascular health. In these common circumstances, gluten can be the cause of many everyday ailments. For those who have an autoimmune disorder or sensitivity to gluten, should do their best to avoid gluten entirely. Avoiding gluten altogether is the best way to keep your thyroid functioning properly in these situations.

Build Your Immune System with Conjugated Linoleic Acids

Immune System photo
Photo by Lori Greig

Conjugated linoleic acids are a group of chemicals found in a fatty acid, known as, linoleic acid. Linoleic acid is the most common of all omega-6 fatty acids and is most commonly found in vegetable oils. According to, Authority Nutrition, there are 28 different forms of conjugated linoleic acids. Conjugated linoleic acids are commonly found in beef and dairy, especially from grass fed cows. Though these types of fats are typically considered to be un-healthy, in the case of conjugated linoleic acids they are beneficial to your health. Conjugated linoleic acid is an essential polyunsaturated fat that you can only obtain from your diet.

The many benefits associated with conjugated linoleic acids, include:

  • Aiding weight loss
  • Cancer prevention
  • Healthy digestion
  • Growth and developmental health
  • Bone strength
  • Muscle building
  • Reducing food related allergies

It has been suggested that microbes in the gastrointestinal tract can convert linoleic acid into different forms of conjugated linoleic acids through a bio hydrogenation process. The process causes changes to the position and configuration of the fat’s double bonds; this results in in a single bond between the double bonds.  It has been shown that conjugated linoleic acid has immune-enhancing effects. The conjugated linoleic acid that is found in saturated fats may be able to offset the adverse effects of the saturated fat content and have positive effects on many different areas, including, blood sugar regulation to hormone regulation. It has been proven that the quality of fatty acids you consume is extremely important in order to reduce the risk of cancer; conjugated linoleic acid have been shown to be healthy in many ways. They have also been shown to reduce inflammation, which leads to less free radicals in the body that is likely linked to lower cancer risk.

The overall health benefits of conjugated linoleic acids have been studied on multiple occasions and while more studies are still needed to confirm the absolute effects of its consumption; in the meantime, it is believed that Conjugated linoleic acids can have significant health benefits, despite that they come from fatty food sources. The overall effects of conjugated linoleic acids have direct results on the body’s immune system and its ability to ward of free radicals and illnesses. The top sources of conjugated linoleic acids are grass fed beef, full fat dairy products, and butter. The secret is to purchase high quality grass fed beef and dairy and to remember to consume them in moderation.

Spotlight on Herbs: Aloe Vera

Aloe Vera photo

Called the “plant of immortality” by the Ancient Egyptians, aloe vera has been used medicinally for centuries to heal the body, rejuvenate the spirit, and—according to the Egyptians, at least—add years to one’s life. Now, science is beginning to prove what ancient cultures have known all along—that aloe vera promotes health and beauty!

The Aloe Vera Plant

Aloe vera is a succulent plant that grows in hot, dry climates. Its thick, fleshy leaves are made of a clear, odorless tissue with over 75 nutrients (including 20 minerals, 12 vitamins, amino acids, and antioxidants). The gel from the leaves is what we usually associate with aloe vera products. Because of all the useful ways this plant can come to the rescue, many people enjoy growing aloe in their homes—it’s one of the easiest plants to maintain.

The Many Uses of Aloe Vera Gel

Aloe vera gel can be used externally and internally to treat a number of health and cosmetic issues. One of its most popular uses over time has been its powerful effect on healing burns; one study showed that applying the gel to burns could reduce healing time by about nine days compared to conventional treatments. Using aloe on sunburns in particular is quite popular.

However, did you know that aloe can be used for other skin issues, not just burns? Topical use of the gel may help with conditions like acne and psoriasis by soothing, moisturizing, and improving the appearance of dry, irritated skin.

Aloe vera is also completely safe for dental health, odd as it may seem. The gel fights the bacteria that cause cavities just as effectively as commercial toothpaste, and in fact, it may be a more tooth-friendly option for those with sensitive teeth.

Aloe vera is also available as a juice (though a variety of juices that are just full of sugar masquerade as “aloe juice”) and also as a supplement. Studies show that both uses of the plant relieve constipation, improve blood sugar levels in diabetics, and lower cholesterol levels. However, consuming aloe vera can cause severe cramping and diarrhea in some people, so it’s probably best not to use the gel this way unless you are being guided by a health practitioner.

Harvesting and Using the Gel

To harvest aloe vera gel directly from the plant:

  1. Choose a thick, unblemished leaf and use a sharp, clean knife or scissors to cut the leaf as close to its base as possible.
  2. Wash off the leaf, lay it flat, and then cut off its serrated edges.
  3. “Filet” the leaf down the middle into two equally thick halves.
  4. Use a butter knife to collect the clear gel from the leaf. Try to avoid collecting the lower layers of white gel and yellow liquid closest to the skin.

The gel can be used immediately, or you can store it in the refrigerator for later use. If you are looking to purchase aloe vera gel, check the packaging to make sure that the contents were prepared with very low heat. Cold pressing is another method that ensures that the gel remains packed with its nutrients and does not deteriorate over time.
Have fun and experiment with this versatile gel. Consider combining it with other healing and anti-inflammatory ingredients like honey, oats, tea tree oil, and coconut oil to make masks, serums, and scrubs. Your skin will thank you!

Issue No. 52

Could Your Nap Be Causing Health Problems?  

Nap photo

The words “to much sleep” or “dangerous nap” isn’t really something you would ever expect to say. Let’s be honest, the majority of people don’t get anywhere near enough sleep and naps, well, that’s a fairy tale in most people’s day to day lives. But in a new study set to be presented at the American College of Cardiology 65th Annual Scientific Session, naps and their length are taken into observation regarding overall human health. The analysis included data from 21 different observational studies that involving over 300,000 subjects, in an attempt to tie naps and daytime sleepiness to a greater prevalence of type-2 diabetes and heart disease.

The test subjects were all asked a series of questions in order to report their daytime sleepiness.  The answers to the series of questions were used to evaluate the participant’s history of metabolic syndrome. Obesity, and type-2 diabetes. The results of the study showed a connection between the amount of time spent napping and metabolic syndrome risk. It was shown that people who spent less than 40-minutes napping at a time, did not show any increased risk of metabolic syndrome. However, those who napped for 40-minutes or longer saw an increased risk of their chances of metabolic syndrome. Napping for 90-minutes showed an increased risk by as much as 50 percent, being overly tired during the day showed a similar 50 percent increase in risk.

Despite the close relationship between obesity, metabolic syndrome, diabetes; the study did not show an increased risk of obesity. All of the studies evidence showed a slight decrease in the risk factors of subjects who napped for less than 30-minutes a day. The National Sleep Foundation advocates that people’s naps should be between 20 and 30 minutes a day in order to improve alertness without remaining groggy afterward. However, the research all showed that more studies still need to be conducted in order to fully understand the connection between taking long naps and metabolic syndrome.

It is believed that future research may help physicians track patience nap habits in order to predict their other health problems, such as those related to metabolic syndrome. Though the data from the study was derived from more than 300,000 participants, it may not necessarily be a good representation of the world population as a whole.  All of the information regarding the study and physicians can be found through. The American College of Cardiology.

The 7 essential steps to start Paleo 

Paleo  photo
Photo by beau.raines

So, you have decided you want to try your hand at the paleo lifestyle, but you don’t know where to start? Well, it isn’t nearly as complicated as it may seem; contrary to popular belief, going paleo doesn’t mean that you have to be a miserable hermit who only eats meat and plant-based foods. Truthfully, with the proper amount of research, some creative recipes, and a little trial and error in the kitchen, you don’t really have to give up your favorite foods; you just need to re-invent them a little. Take a look at these 7 essential steps to switching to a paleo lifestyle.

1  Throw Out Unhealthy Food 

The first step you need to take to start your paleo lifestyle is cleaning out your pantry! There is no need to keep temptation lingering around the house, office, car, etc. Grab a trash bag and a box of the things you can donate to the local food pantry. The majority of things in your pantry may be pretty easily spotted as non-paleo. But, for the rest, you need to read labels! I cannot express this enough. Reading labels will become your best friend and before long, you will have a great idea of what things you can and cannot have a simple glance.

Remember to keep in mind the simple paleo rules:

  • Avoid grains, such as flour, bread, pasta, cookies, cakes, bagels, muffins, tortillas, chips, rice, quinoa, rye, oats, and buckwheat.
  • Avoid dairy including milk, cheese, butter, yogurt, cottage cheese, sour cream, and whey protein powders.
  • Avoid beans and legumes, meaning no soy in any form. This includes black beans, lentils, pinto beans, red beans, peanuts white beans, and garbanzo beans.
  • Avoid most oils, especially those labeled vegetable oil. Instead, use coconut oil or organic olive oil.
  • Avoid refined sugar and artificial sweeteners. This includes white sugar, corn syrup, malt syrup, Splenda, equal, and pretty much any other sweetener that is not 100% natural.

This list pretty much means you will be throwing out the majority of items in your pantry. If it is pre-packaged or pre-made, it is most likely not on the recommended eating list for a paleo lifestyle. Just be sure to check all of the labels just in case, many of the foods you have been eating as a healthy snack or healthy alternative, may not be so healthy once you glance at the label.

 2  Buy High-Quality Ingredients 

You wouldn’t believe how important it is to buy high-quality ingredients. This doesn’t just mean splurging on the “good olive oil” on occasion. Just like checking your labels to clean out your pantry, you will need to get in a good habit of checking labels on everything you buy. Eventually, this will get easier and you will have a routine of what you should and shouldn’t be buying. Shopping for high-quality ingredients isn’t about which item has the highest price tag or is imported. High quality in the paleo world means shopping for ingredients that are natural, have gone through minimal processing, organic, local, and raw.

  • Source out as many local ingredients as you can, such as high quality meats and seafood, organic produce, organic honey, etc.
  • Take a look at the health food department of your local grocery store and seek out natural organic ingredients.
  • Shop online for the items you can’t find locally; just be sure to use a trusted source of reliable high-quality ingredients.

 3  Plan Meals  

Once you switch to a paleo lifestyle, a quick trip into town for take-out isn’t really going to fit the bill anymore. The truth is, you will be spending a lot of time eating at home. The best way to beat the weeknight rush is to plant ahead. This goes for breakfast, lunch, and snacks too. Convenience food is not your friend! There is nothing about rushing into a convenience store, vending machine, or drive through that will meet your paleo lifestyle needs. Planning ahead will save you from a huge mid-week headache.

Start out by cooking what you know. Eating paleo is as much about eating healthy as it is to getting back to simplicity. The simplest meal can be so very satisfying when it is made with fresh, well-sourced, and quality ingredients. Meal planning is a relatively common practice with so many people living hectic lives. Start with a chart, calendar, list, or whatever works best for you. Then get to sourcing out ideas! Blogs, Pinterest, and recipe books can all give you some great ideas and recipes to make paleo cooking your own.

No matter how you choose to plan out your paleo meals, it won’t take long for you to get the hang of it and it will come as natural as picking up that take out menu.

4  Have Snacks Ready 

While it isn’t a requirement of your paleo diet to snack, most of us start searching for a snack at some point or another during the day or late evening. Obviously, most of the go-to snacks we have all come accustomed to grabbing from the pantry are off limits. But, that doesn’t mean you have to give up your daily snack altogether; you just need to switch it out for a healthier, paleo option. Try some of these simple switches:

  • If you normally go for a sweet snack, try going with a naturally sweet fruit. While fruits are still high in sugar, they are natural sugars that are good in moderation. Eating a hand full of fruit is the simplest switch, but possibly boring to some. With a little effort, there are other options, such as homemade fruit leather, pure dark chocolate, homemade fruit popsicles, etc.
  • For a savory snack substitute, some popular options are nuts, baked zucchini chips, homemade trail mix, hardboiled egg, homemade beef jerky, etc.
  • Some other simple options are the old faithful ones like baby carrots, cucumber slices, grape tomatoes, and other fresh produce picks.

You should also be prepared to pack snacks. When you pack your lunch for work, throw in a small snack, just in case. You never know when hunger will hit, especially early on when you are adjusting to the paleo lifestyle. The last thing you want is the 4 o’clock temptations of the snack machine at work.

5  Go for simple  

Making an entire lifestyle change most likely sounds like anything but easy. But keeping things simple will make the process go so much smoother. Overthinking is not your friend; do the research that you need to, come up with a plan, and do your best to stick to it. Switching the things that you love out for paleo versions is just as much a part of keeping things simple as anything else. Start out by making the simplest changes that you can, without overwhelming yourself.

To begin with, you may find it easier to gradually introduce paleo into your life. For instance, cook a few paleo dinners a week instead of making the huge switch all at once. Gradually change out more and more meals until you are comfortable enough to clean out your pantry and switch over every meal to paleo. Keep things simple and ease yourself into your new paleo lifestyle.

When switching to a completely new lifestyle, stress and anxiety can be key factors in the make it or break it factor. Don’t push yourself too hard and remember that taking your time will best suit your dietary needs in the long run. Keeping things simple also applies to new recipes. Fresh high-quality ingredients can do the work for you with simple and easy applications that are sure to prove that simple can be amazing.

 6  Make meals in batches (leftovers are your best friend)  

Any kind of cooking for only one or two people is, well, daunting. But it can also be a huge advantage. Think of it this way; the more you cook on Monday night, the more leftovers you have to eat during the week. You may be thinking, yuck! The same meal all week long, but different variations on one simple dish can make life easier in the long run. Plus, lunches and snacks can all be easily accommodated with leftovers.

There are several options when it comes to cooking meals in batches, whether you are looking to feed a house full or make meals last longer, all of these options can easily be adjusted to suit your needs.

  • A slow cooker can be your best friend! Slow cooker meals are an easy fix and with the proper ingredients, can make your week easier. Meat is the easiest thing to cook to last. For example, cook a large cut of meat with simple seasonings that can be used for many different things.
  • Grilling is another great option! If you are already planning to fire up the grill on the weekend, then what is the harm in throwing on a few extra cuts of meat that you can heat up or use in salads during the week.
  • Meat isn’t the only make-ahead option; vegetables can last just as well. Try cooking your favorite side dish in bulk and using it in as many ways as you can for a few days. You can also prep uncooked veggies in advance to make weeknight cooking easy. Even salads can be prepped and stored in individual containers for easy grab and go access.
  • Another extremely popular option is to pre-assemble meals and freezes them. Some people spend their entire Sunday prepping and cooking in bulk to last an entire week.

7 Do It With A Friend or Family Member 

Doing things in pairs can help ease the stress and anxiety of going it alone and making such a huge life transition. If you are attempting to make a lifestyle change with a house full of not so eager participants, buddying up with someone can help. Even if you can’t find anyone in your house to convince of your lifestyle endeavor, you can always go with someone outside of your household or convince a friend to go it with you. It isn’t just about having someone to say is going paleo with you, it is about having a support system. Lean on one another when things are feeling a little tough or buddy up to create the perfect paleo meal plan to ease the transition.

If you have tried without much luck to find a paleo lifestyle partner, you could also seek out a paleo support group. You won’t have as much of the one on one experience that you could have with a family member or friend; but it would give you the companionship that you could use to get you through the tough times, you know when the sugary snacks are calling your name. Regardless of whether you need someone to swap recipes with, meal plan with, or just have a paleo centered conversation; having a partner will ease the pressure and anxiety, thus making it a much smoother transition into your new paleo lifestyle.

Vitamin D3 Could Be Beneficial to Asthma Sufferers

Vitamin D3 has been touted to help with about every ailment from depression to cancer, but now research is catching up to what we already know.

Adding vitamin D supplements with standard asthma medication may lead to fewer asthma attacks for people with mild to moderate asthma, stated the new Cochrane review.

Researchers do caution that “relatively few trials, none of which has individually reported a statistically significant effect of vitamin D on risk of exacerbation requiring treatment with systemic corticosteroids as a prespecified outcome.” The review looked at 9 double-blind, placebo-controlled trials with 435 children and 658 adults with mild to moderate asthma.


Oral Vitamin D₃ Supplements and Asthma

Oral vitamin D₃ supplementation was administered for 4-12 months at 500-1200 IU/day (this is a really small amount to make a statistical change in blood work). Supplementation reduced the rate of severe asthma attacks from 0.44 to 0.22 per person. Supplementation also decreased the risk for hospitalization or emergency room visit from 6% reducing to 3% per 100 patients.


“What we don’t know is whether the benefits of vitamin D were restricted just to patients who were vitamin D–deficient or whether they were experienced by everybody, irrespective of their baseline status,” Dr Martineau explained.

Researchers continue to study the data about vitamin D3 supplementation and asthma with subgroup analyses and further testing.

According to Medscape:

“It is estimated that about 1 billion people around the world have vitamin D levels below 75 nmol/L, which is generally considered insufficient; levels below 50 nmol/L are considered deficient.

 In a large proportion of study participants, levels of vitamin D were deficient or insufficient. Mean/median baseline serum 25-hydroxyvitamin D concentrations ranged from 48 to 89 nmol/L. In a small minority of participants, levels were below 25 nmol/L, which is considered to be profoundly deficient.

“In the context of other vitamin D studies done by us and others, the benefits of supplementation tend to be stronger in those with lower levels,” said Dr Martineau. “Our hypothesis is that we will see more marked effects in people with lower levels.”

Vitamin D has an anti-inflammatory effect on the lungs and induces innate antimicrobial mechanisms, he explained.”

“I think the association is there. At this point, it would be perfectly legitimate for general practitioners, pediatricians, and even pulmonologists who are following people with asthma to put them all on 500 to 1000 units of vitamin D a day,” Fernando Martinez, MD, director of the Arizona Respiratory Center at the University of Arizona in Tucson said.

“For adults who have persistent exacerbations, measuring vitamin D levels would also be justified, and if they have low levels, you could give them even more,” said Dr Martinez.



European Respiratory Society (ERS) International Congress 2016: Abstract PA4112. Presented September 6, 2016.


Photo by AJC1

Photo by michaeln3

Benefits of Zucchini

zucchini photo
Photo by Wildcat Dunny



Zucchini is versatile summer squash that is delicious and easy to use. Zucchini’s flavor lends itself to both being the star of a dish or being easily concealed as a nutritious filler. Zucchini can be eaten both cooked and raw and is extremely versatile in preparation methods. It is grown in abundance during the summer months and quite easy to come by. Its affordability and ease of preparation make it an ideal choice for a healthy and hearty vegetable. Zucchini contains only 36 calories per 1 cup and 10 grams of the recommended daily value of dietary fiber. Zucchini is also a great source of vitamin c, vitamin A, manganese, and potassium. Zucchini has proven to be both delicious and beneficial to your overall health.



1  Lower Cholesterol 

Zucchini is rich in dietary fiber, which helps to lower cholesterol. Dietary fiber attaches itself to bile acids created by the liver from cholesterol that is used to digest fat. When the dietary fiber attaches to the bile, it affects the liver’s ability to quickly digest fat causing it to create more bile acid. The liver then uses up more cholesterol to produce the excess bile acid, lowering the overall cholesterol levels.

2  Lower Blood Pressure

The amount of magnesium and potassium found in zucchini promotes lower blood pressure and alleviate stress on the circulatory system. Consuming zucchini on a regular basis can prove to be a great benefit for those suffering from hypertension.

3  Skin Hydration

Zucchini has a high water content that is beneficial to hydrating your skin and flushing out toxins.

zucchini photo
Photo by briannaorg

Zucchini can help restore moisture to your skin and return it to a healthy glowing state. It is beneficial to your skin both when consumed and when used as a topical ingredient in scrubs and washes.

4  Eye Health

As a great source of vitamin A, vitamin C, beta-carotene, zinc, and manganese; all of which are crucial to maintaining healthy eyes. The veggie may also be used as an external application to remove puffy bags around the eyes caused by water retention.

5  Prevents Gout

Yes, it is rich in antioxidants and anti-inflammatory carotenoids, which makes it great to counter the effects of gout. Antioxidants work to reduce joint inflammation. Gout can affect both the knees and the feet and often leads to extreme difficulty walking and standing. This veggie works against the uric acid in your joints, helping to remove the pain and inflammation.

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10 Health Benefits of Cinnamon


When you think of cinnamon, the first thing that comes to mind may be fall and all of the delightful, cinnamon filled treats. But, cinnamon has long been used around the world for its health benefits. Cinnamon has many benefits beyond being a loved spice and flavorful additive to both sweet and savory dishes.

1 Antioxidants

The majority of cinnamons health benefits can be attributed to the fact that it is rich in antioxidants. As a matter of fact, one teaspoon of cinnamon has just as many antioxidants as a full cup of pomegranate juice does. According to, Cinnamon Vogue, cinnamon is one of the top 7 antioxidants in the world.

2 Healing Properties

According to the, NCBI, Cinnamon has healing properties and can successfully be used to treat open wounds. The study showed significant improvement of pain, swelling, and redness in comparison to those not treated with cinnamon. 

3 Weight Loss

Cinnamon can help you lose weight by creating a chemical reaction when it is consumed. Your body reacts to the heat from the cinnamon and works to chemically digest it. This in turn speeds up your metabolism.

4 Sore Throat

It is believed that if you take cinnamon as soon as the symptoms of a sore throat and cough begin, the bacteria fighting agents in cinnamon will stop it in its tracks.

5 Food Preservative

Cinnamon may also be used to ward off bacteria and keep food fresh longer, even without refrigeration. According to, Cinnamon Extract, studies have shown that breads packed with cinnamon oil in the packaging combated 96% of mold growth compared to the bread packaged without it. It is believed that cinnamons antibacterial benefits are responsible for this outcome.

6 Massage Therapy

Cinnamon is extremely popular in massage oils for its natural heating effect. When combined with another oil, applying cinnamon oil directly to the skin is not recommended, it can be extremely useful for relieving muscle and joint pain.

7 Menstrual cramps

It is believed that the antioxidants and antimicrobial benefits of cinnamon can be used to relieve painful menstrual cramps. It is also able to fight microorganisms with its anti-inflammatory properties. More research is still needed to prove these effects one menstruation.

8 Cancer

Studies on animals have shown cinnamon to be beneficial in protecting against cancer. While far more research and clinical trials are still needed, cinnamon could give us a link to fighting of cancer in the future. It is believed that the cinnamon can reduce the growth of cancer cells and prevent blood vessels from forming in tumors.

9 Ant Repellant

Ants absolutely detest cinnamon. Sprinkle cinnamon at any entry point for ants in your home or areas where you have had a frequent ant problem. Sprinkling cinnamon directly on an ant bed will also cause them to move elsewhere. 

10 Cognitive Awareness

It is believed that just the smell of cinnamon is enough to keep your brain alert. Cinnamon oil is becoming extremely popular in perfumes and essential oil mixes. Cinnamon oil is mixed with a base oil and occasionally some others and then applied to the temples, forehead, neck, and even in oil burners to increase alertness and overall cognitive response.

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