3 Relaxation Techniques to De-Stress Your Mind and Body


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Finding time to fully relax in modern society can sometimes feel as difficult as trying to hunt down the extinct woolly mammoth in mid-winter, barefoot (see: impossible). To break out of this thinking and start on a path to regain the lost art of relaxation, it’s important to first understand how our stress response operates.

Stress is regulated by two systems in the body. The parasympathetic system, which controls relaxation, rest, and digestion, and the sympathetic system, which controls our “emergency” response to stress.

To put it simply, our parasympathetic system is in control when we’re relaxed and calm, while our sympathetic is in control when we’re facing an imminent threat (say, from an angry animal).

However, the giant hiccup in this system is that the sympathetic side doesn’t distinguish between that angry animal and another bad day at the office. This results in a chronic stress response that is extremely taxing on the adrenal system, and can leave us feeling run down and even suppress our immune system.

This is why managing stress is so important to overall health. We’ll help you do just that by providing some of the best relaxation techniques you can practice daily:

1. Mindful Breathing

The way we breathe has a profound effect on our nervous system. Ancient yogis instinctively knew this to be true, developing an entire system around the concept of timed and controlled breathing called “Pranayama.”

Modern research has shed light on this ancient practice, showing that specific types of breathing do indeed influence the parasympathetic and sympathetic nervous systems we spoke of earlier.

For instance, studies have shown that alternate nostril breathing (one of the common pranayama techniques) enhances the activity of the parasympathetic nervous system, while decreasing the activity of the sympathetic nervous system.

This is an amazing revelation, considering that breathing exercises are also an extremely convenient technique to integrate into our fast-paced lifestyles.

Below is an alternate-nostril breathing exercise you can do anywhere with just 10-15 minutes, your fingers, and fresh air. Use it during moments of anxiety and stress, or go a step further and practice daily to strengthen the parasympathetic nervous system over time.

Alternate Nostril Breathing

  1. Find a comfortable sitting position with your spine straight and shoulders back.
  • Relax your left arm in your lap, while bringing your right hand up to your nose.
  • Place your pointer and middle finger so they rest between your eyebrows, while focusing on using your thumb and ring finger to alternate closing your nostrils.
  • Close your right nostril with your right thumb and inhale through your left nostril, slow and steady.
  • Close your left nostril with your ring finger so both nostrils are closed, holding your breath for a brief count.
  • Open your right nostril and exhale slowly, pausing for a beat at the bottom of the exhale.
  • Inhale through your right nostril, pausing again at the height of the inhale with both nostrils closed.
  • Open your left nostril and exhale, pausing again at the bottom.
  • Repeat for 5-10 cycles.

2. Mindful Eating

Aside from making sure we’re nourishing our bodies with only the most natural foods, mindful eating also encompasses the way we eat. In our society, mealtimes are often rushed in an effort to get back to work or otherwise save time.

Not only does this result in eating while we’re stressed (which has a host of negative consequences), it also causes eating to become a stressful activity in and of itself, compounding the problem.

Studies have shown that eating while chronically stressed can impair digestion, cause overgrowths of certain bacteria, and compromise the intestinal barrier (which can lead to leaky gut).

Also, in studies where individuals practiced mindful eating, satiety and hunger cues were improved, with researchers also discovering participants naturally lowered their calorie intake as compared to controls.

So how can we integrate mindful eating into our days?

Below are a few simple techniques that will change your behavior toward mealtimes, hopefully filling your plate with peaceful relaxation, rather than anxiety and tension.

Remove distractions. This can be anything that takes your attention away from your food, such as the television, the newspaper, the computer, etc. Focus wholly on what’s on your plate and strive to remain in the moment.

Address your mood. As you sit down to eat, take a moment to address your emotions. What are you feeling? Try to release feelings of anxiety or anger before taking your first bite by taking a few deep breaths (or even doing a few rounds of alternate nostril breathing!).

Eat slowly. Notice that when your mind begins to wander, you tend to focus less on chewing—an important part of digestion. Practice setting down your fork between bites and/or counting chews (roughly 15 per bite) if this helps you slow down.

3. Yoga Poses that Promote Relaxation

Yoga, known as one of the best techniques to promote relaxation, also builds strength and increases flexibility.

Cat-Cow Pose

Cat-Cow combines deep spinal stretching with deep breathing (which we know is a huge plus when it comes to relaxation). Begin on all fours and lift your head, heart, and tailbone to the sky as you inhale. On your exhale, pull in your stomach, round your back and drop your head. Repeat 5-6 times.

Child’s Pose

Sit comfortably on your heels. Lower your torso forward, bringing your forehead to rest on the floor in front of you. Extend your arms ahead of you and lower your chest as comfortably as you can to your knees. Take long, deep breaths.

Standing Forward Bend

Stand with your feet together. With a slight bend in your knees, bend over your legs until you feel a deep stretch in your hamstrings. You can either let your hands touch your feet, wrap them around your elbows to let your upper body hang freely, or deepen the pose by wrapping your arms around the back of your knees.

Watch this video – 20 Minute Guided Meditation for Reducing Anxiety and Stress–Clear the Clutter to Calm Down

These relaxation techniques can be practiced throughout your day, allowing you to put your nervous system, your mind, and your body at ease in the face of any threat, be it mammoth or traffic jam.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

9 Ways to Beat Chronic Stress and Anxiety Naturally


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

As the very fabric of our society has changed, we have all become more stressed. In fact, the data all shows that we are all stressed like never before.

We have more options (some would say too many options), many responsibilities, a digital life to manage, a real life to manage, a job (or two), children, television shows – you can see what I mean.

But stress is also one of the most destructive things for our body – especially chronic stress, which is small, but constant. And guess which category all of the aforementioned stressors fall into? That’s right – chronic stress.

When we are constantly stressed, our entire body misbehaves in a multitude of ways. Hormones are thrown off balance, neurological processes go haywire, and we are left frazzled, anxious and uncomfortable. And all of that leads to poor food choices.

But Wait – Why Is Stress Bad?

Stress is a killer – the research clearly states it. But just how pervasive stress has become is not well understood by the majority of the population. What is also not fully understood is the devastating effect this constant stream of stress has on our body, as well as our minds.

And perhaps worst of all, even if we think we are stressed; our body reacts like we are stressed. It’s truly a vicious cycle. Avoiding stress, or at least trying to limit it, is vital for a variety of reasons. For starters, your eating habits will likely improve, as stress is one of the biggest reasons for poor food choices.

Tied in with this is better sleep. Since a lack of sleep has been scientifically tied to poor dietary choices the following day, you can see just how interdependent all these elements truly are.

The Little Things Add Up

Chronic stress has even been linked to cancer and diabetes – not good. The science here mostly points to a chronic systemic state of low-level inflammation – due to excess stress leading to poor choices. The fight or flight response is just a small part of what is happening inside our body when stress hits us.

Interestingly, small things, like how we start each and every day, can have a big impact on our stress levels.

For example, if you hit the snooze button on your alarm a few times before you actually get up, you are likely already late – causing some stress and a feeling of anxiety in your stomach. You may also skip breakfast as a result – furthering your stress spiral. Chronic stress has even been linked to cancer and diabetes.

See how easily little things can start to add up? You then overeat at lunch (or grab a mid-morning donut) and the day just gets worse from there. You are exhausted and cranky (from low blood sugar) after work, so you skip the gym and grab a drink instead. And repeat. What can you do differently?

1. Wake Up On Time

Contrast this with what happens when we wake up on time, or even 10 minutes early. We are relaxed, enjoy a leisurely breakfast, have no anxious feeling in our stomach, and make better choices throughout the day. Since we’re not run down, we go to the gym after work, and burn off some stress exercising.

This seemingly insignificant change has vastly altered our stress levels, and has caused large amounts of change in our daily life. Now don’t get me wrong, waking up late or turning off the alarm can happen to anyone. But it is when these behaviors become regular habits that we start to slide into trouble.

2. Realize That Everyone Is Too Stressed

I know it may be hard to empathize with your boss who is crushing you at work, but bear with me here. We are all slammed with stress nowadays. As we age, it becomes even more difficult to maintain a healthy stress level.

Your metabolism slows, stress and responsibility goes up. It becomes very difficult to stay healthy. The best time to act is today — no matter how old you may be.

While many have been fooled into thinking that increased stress is “just part of life,” the real truth is that we have failed to correct a lot of little bad habits, and they start to catch up with us when our body and mind are no longer (metaphorically) invincible.

Remember: When it comes to chronic stress, the little things add up.

The real cause of stress as a negative risk factor comes from little, daily, seemingly inconsequential problems. Our body is supposed to handle acute stressors, like exercise, near-crashes in cars, etc.

It is not meant to constantly be worried about social media updates or selfie angles. And therein lies the rub – modern life is too chronically stressful. This is just a fact. But what else can we do?

3. Make A Daily Schedule

Using the example, I’ve already outlined, sketch out a daily routine that allows more time for relaxation. Just having a plan and schedule will allow you to feel less stressed.

Even if work is full of stress, you can dominate the rest of your day – leaving yourself feeling relaxed and better able to focus on the work part of your day. You may be surprised just how much a daily schedule can help things!

4. Eliminate The Fluff

Just as important as making a schedule is eliminating things that aren’t truly important. This step is often the hardest of all, and I’ll admit – I struggle with it too.

For me, it’s reading. I simply want to read every article, book and fact ever written. While this can work to my advantage, it can also be hugely destructive, especially when I’m awake at 3 a.m. reading through the entire New York Times.

I have set times that allow me to do things that I enjoy, without going overboard. There are simply stressors we have less control over (jobs, families, etc.)

Taking charge of the little things we do have control over can help us to build confidence, as well as making us more adaptable to the big stresses we inevitably must face.

5. Meditate

I know some may consider meditation a “soft” science, but chances are that it will make you less stressed and healthier! And it actually does have some science behind it, believe it or not! Fit in 5-20 minutes of daily meditation, and reap the rewards of structural brain changes, as a result.

6. Fix Toxic Relationships

How about those pesky relationships, which are a constant ‘will they or won’t they?’ I’m talking about friends we all have, who are flaky, irritating, but also possibly lovable. Research has shown that these kinds of relationships are actually more stressful than ones we have with our actual enemies!

Set hard rules in the sand with late people, or ones who cancel, and stick to them. It is also possible that they just need to be listened to – because they too are stressed!

7. Protect Your Time

Limit your obligations to things you truly need to do – nothing more. This is a lesson that many of us (unfortunately) learn the hard way. I have learned to protect my weekend time like death. You have to!

With cell phones, texting and email, sometimes the only way to secure some alone time is to not agree to any plans – or sometimes not even answer any messages. Your (less stressed) body and brain will thank you for it.

8. Schedule “You” Time

Take at least 1 day per week, and make it your day. If you are married with children, at least take a few hours (though you likely need this more than anyone!). If we do not do little things like this on a consistent basis, the stress bubble will eventually burst, and the results won’t be pretty.

An overlooked part here as well is to make sure you have a large amount of quiet time. Noise causes stress – yes, even people talking. That is why it is so important to protect your alone time – all this constant stress and sound will eventually break you down. But when you spend some quiet time alone, we are adding a deposit back in to our health, instead of continuing the constant withdrawals.

9. Get Away from Screens

I will freely admit that my generation is quite terrible at time management, and also at limiting stress. We live in front of screens, we work in front of screens, and we relax in front of screens.

Scarily enough, we also fall asleep to screens – truly terrifying for our health. I recommend deleting (or at least deactivating) as many social media accounts as you can.

Think of how many people you really need to be in touch with. It’s not as many as you think. You will be surprised at what a gigantic time saver this can be. And when we have more free time – we are less stressed.

Want to beat chronic stress and anxiety naturally? Watch this video – Daily Habits to Reduce Stress and Anxiety

The Bottom Line

I guess if one needed to sum up this article, they could say that stress is the cause of basically all our modern ills, and avoiding it is probably the best thing you can do.

You will be leaner, eating cleaner, making better choices, sleeping more, and feel happier, as a result.

Get off the computer, get off your phone, and go take a nap! Or go outside and walk your dog (remember, exercise is the only endogenous stress reliever). Drop those flaky friends, and learn to delete emails without replying. Your brain (and body) will thank you for it!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Best Ways to Build Muscle as You Lose Weight


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Want to build muscle as you lose weight? Try these six tips to help your body get lean and strong.

After fat loss, one of the most common fitness goals is muscle building.

The best ways to build muscle are time-tested and fairly straightforward. Remember, patience and consistency will make all the difference here, so come up with a plan to implement these tips, and stick with it!

1. Eat Protein

Nothing else on this list that will make much of a difference if you do not follow this step. You can lift weights all day, but you will never see proper results if you are not consuming enough protein.

So, how much protein do you actually need? Start by shooting for one gram per pound of body weight, per day. The type of protein is really important here, and complete proteins are far better for you than incomplete ones, like beans. Instead, dig into some Paleo-friendly proteins like grass-fed beef, pastured chicken, farm fresh eggs, sardines, nuts and chia seeds to help you build muscle.

2. Do High-Intensity Interval Training

No need for long, grueling workouts. High-intensity interval training (HIIT) allows you to build muscle in a very short time. In fact, if you are not doing this, you may be losing muscle mass – even if you’re strength training. That is because long bouts of cardio at low intensity can decrease your muscles’ ability to absorb glucose (by immobilizing the glucose transporter).

How do you perform HIIT workouts? It’s pretty simple, just go for all-out bursts of exercise, followed by short periods of complete rest. Think sprints, push-ups, pull-ups or squats, then a rest period of 1 minute. Try this 10 Minute HIIT Workout to get started.

Remember, muscle grows while you rest, so do not perform HIIT workouts more than three or four times per week.

3. Lower Your Stress Levels

One of the biggest issues with both fat loss and muscle growth is the impetus of a chronically high stress level. Of course, we could all use less stress – but it can be difficult to actually make this happen.

The bottom line is that stress hampers your body’s ability to build muscle. What works best for muscle growth is short, acute periods of healthy stress, like lifting weights, followed by long periods of rest.

4. Intermittent Fasting

If you’re already highly stressed, work on step three before trying this step. But for those that are well-rested, live low-stress lifestyles and have a healthy metabolism, intermittent fasting might be a good option.

Intermittent fasting involves consuming all of your calories within a certain window of time. For example, from seven in the morning to seven at night, you might not eat anything. Or you can eat breakfast and lunch, but not dinner. This would effectively have you fasting for 16-18 hours per day.

The goal here is to reach cellular autophagy, a process where your cells clear out aggregated proteins and potential pathogens. Think of this simply as your cells “taking out the trash”.

5. Lift Large

Another way to maximize muscle growth is to simply lift something heavy! I don’t mean that you want to lift to the point of utilizing poor form – but to the point where you are challenged and stressed by the weight.

A good rule of thumb (though you should always use a spotter for this approach) is to make sure your last repetition of your last set is challenging. This is not a step for complete beginners, but can be properly utilized by those who have some background in strength training.

Shorter, heavier sets, like five repetitions instead of eight, will help “shock” your muscles into continuing to grow stronger. Another way to implement this is to simply have one day per week of heavy lifting, followed by a few, less intense days.

Remember – don’t overdo it, and get plenty of rest afterwards to help you achieve your goal.

Watch this video – 17 Min Strength Training Workout for Beginners – Beginner Workout Routine at Home for Women & Men

6. Sleep More

We know that it can be difficult for those who live high-stress lifestyles to “unwind” at the end of the night. But sleep is essential for muscle growth, as growth hormone is secreted as we sleep.

While getting your eight hours of uninterrupted sleep is ideal, it’s just as important to focus on the quality of your sleep.  Make sure your room is quiet and dark, and definitely don’t fall asleep with the television on – toxic blue light disrupts melatonin production, setting you up for a hormonal imbalance.

Watch this video – How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

The Bottom Line

Though it will take time, patience and discipline to see these changes, you will see real results if you eat a protein-rich Paleo diet, get lots of high quality sleep, and lift heavy weights. Before you know it, you’ll be leaner, more muscular and healthier – and your brain and body will thank you for it.

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Build Strong Bones and Reverse Osteoporosis Naturally


Click HERE to Find Out How to Treat the Root Causes of Osteoporosis and Get Your Flexibility Back

Build Strong Bones and Reverse Osteoporosis Naturally – This Healthy Diet Causes Osteoporosis

Numerous studies have found this diet to be extremely beneficial for various health issues, including cardiovascular health, diabetes, and more.

But a new study published in the journal BMC Medicine reveals that it’s disastrous when it comes to osteoporosis.

The researchers used data already collected by the European Prospective Investigation into Cancer and Nutrition (EPIC). Tens of thousands of British participants were enrolled in the study between 1993 and 2001, with a follow-up in 2010.

EPIC collected its participants’ dietary and health information at the beginning and again at the end of the study period. The authors of the new study divided participants into four dietary groups: meat-eaters, pescatarians (eggs, dairy, and fish, but no other meat), vegetarians (eggs, dairy, and no meat), and vegans (no animal products at all).

They also collected information regarding the total number of bone fractures and bone-specific fractures over the approximately 17-year follow-up period. They found 3,941 total fractures; 566 arm, 889 wrist, 945 hip, 366 leg, and 520 ankle fractures; and 467 fractures in other main bones, like ribs and vertebrae.

After crunching the numbers, they found that vegans, vegetarians, and pescatarians had a higher risk of hip fractures than meat-eaters.

Compared with meat-eaters, the risk of hip fracture was 26% higher in pescatarians, 25% higher in vegetarians, and 2.31 times higher in vegans.

This means 2.9, 2.9, and 14.9 extra fractures per 1,000 people over a ten-year period for the three groups, respectively.

Compared with meat-eaters, vegans also had a 43% greater risk of total fractures, a 59% higher risk of other main bone fractures, like ribs and vertebrae, and a 2.05 times higher risk of leg fractures.

The associations between these diets and bone fractures were weaker after the scientists accounted for body mass index and calcium and protein intake, but they were still statistically significant.

Vegans in the study had a lower body mass index, lower fat storage, and lower muscle mass to serve as cushioning during falls than meat-eaters, which explains why the associations weakened when body mass index was added into the analysis.

Moreover, previous studies have linked a higher body mass index with higher estrogen production and higher bone mineral density, which could also explain why vegans may have a problem here.

On top of calcium and protein, other nutrients, like vitamin K, phosphorous, and magnesium, are equally important for bone health.

This does not mean that you suddenly have to start eating meat if you’re a vegetarian or put on weight if you’re slim. But it does mean that you must do sufficient research to ensure that your diet includes enough important nutrients.

In other words, ditching meat and replacing it with bread and pasta is a bad idea.

Legumes, soy, nuts, seeds, and whole grains can give you sufficient protein, while broccoli, spinach, soy, sesame seeds, tahini, berries, oranges, and nuts can help with the calcium.

Whether you eat meat or not, osteoporosis is a huge problem. But it doesn’t have to be. Because you can regain your strong bones following these simple lifestyle changes explained here…

Build Strong Bones and Reverse Osteoporosis Naturally – A Weird Osteoporosis and IBD Connection Discovered

Inflammatory bowel disease occurs in several forms. Because most cases go undiagnosed, past research has been inconsistent when trying to explain whether there is a link between this disease and osteoporosis.

The World Journal of Gastroenterology has now published a study in which researchers try to answer this question by splitting inflammatory bowel disease into its different types.

Inflammatory bowel disease (IBD) is a group of disorders that cause long-term inflammation in the digestive tract. The two main types are ulcerative colitis and Crohn’s disease.

Ulcerative colitis causes inflammation in the large intestine and rectum, while Crohn’s disease can cause inflammation absolutely anywhere from the mouth to the rectum, with the most common area of infection being the small and large intestines.

For some basic anatomy, let’s remind you that your digestive tract runs from top to bottom from your mouth to your esophagus, stomach, small intestine, large intestine, and rectum.

This means that ulcerative colitis usually inflames an area lower in your digestive tract than Crohn’s disease does.

Because previous research on the relationship between IBD and osteoporosis has been inconsistent, the authors of this study reviewed all of the available literature, with an emphasis on studies that separated ulcerative colitis from Crohn’s disease in their analyses.

They searched medical databases for relevant studies and also examined studies presented at United European Gastroenterology Week, the European Crohn’s and Colitis Organization Congress, and Digestive Disease Week between 2014 and 2018.

They found 12 studies with 3,661 participants with IBD and 12,789 healthy controls for comparison.

In the healthy controls, the prevalence of osteoporosis and osteopenia was 3–10%. In people with ulcerative colitis, it was 2–9%. In people with Crohn’s disease, it was 7–15%. In people with both conditions, the prevalence of these diseases was 4–9%.

Therefore, osteoporosis and osteopenia are most common in people with Crohn’s disease alone, who have higher disease prevalence rates than the healthy population.

It is not known why Crohn’s disease seems to put us at risk of osteoporosis.

Your digestive tract is supposed to break down food and extract nutrients from it.

Since Crohn’s disease tends to destroy the cells that are meant to carry out these functions over a larger part of your digestive tract that ulcerative colitis does, it makes sense that people with Crohn’s disease absorb even fewer nutrients than those with ulcerative colitis do.

This can pose an osteoporosis risk by depriving patients of the calcium, magnesium, potassium, and other minerals and vitamins necessary for bone health.

But this does not explain why people with both conditions have a lower rate of osteoporosis than people with only Crohn’s disease.

The most important lesson is that no matter what is causing your osteoporosis, you can reverse your disease and rebuild your bones using the simple steps explained here…

And if you suffer from IBD, you can reverse it using this natural approach…

Build Strong Bones and Reverse Osteoporosis Naturally – Osteoporosis and Heart Attack (strange connection)

Osteoporosis is a dreadful disease that would be enough on its own.

But it isn’t on its own.

A new study in the Journal of Bone and Mineral Research reveals a horrifying connection between osteoporosis and cardiovascular disease.

One that cannot be ignored if you suffer either one.

The British Biobank is a huge repository of medical data on a vast number of people.

The researchers used one specific cohort for whom information regarding bone and heart health was available.

The information to which they had access included bone density via ultrasound, which the researchers wanted to associate with:

1. Arterial compliance and arterial stiffness obtained via cardiovascular magnetic resonance scans, and


2. Heart attack and ischemic heart disease death.

In fact, the measurement they used for bone health was bone’s speed of sound, which measures not only the bone mineral density but also information about a bone’s elasticity, cortical thickness, and structure. In other words, it measures bone health beyond just bone mineral density.

They also had access to blood biomarkers that indicated specific chemicals related to both bone health and heart health, which they used to try to examine the mechanisms through which the two conditions are related.

They found that the subjects with the best bone health had the highest arterial compliance, lowest arterial stiffness, and the lowest mortality rate from ischemic heart disease.

Ischemic heart disease is also called coronary artery disease. This happens when cholesterol, calcium, and other substances that form plaques narrow or block your arteries so that less blood reaches your heart muscle.

Osteoporosis and heart disease share many risk factors, such as age, smoking, and a lack of exercise. The researchers performed calculations to account for these shared risk factors, and the relationship between poor bone health and heart disease remained independent of them.

This means that the two conditions are definitely related. Based on the blood biomarkers and times at which the measurements were taken, the researchers suspected that poor bone health caused heart disease.

Are you looking for ways to build strong bones and reverse osteoporosis naturally? Watch this video – 10 Best Exercises for Osteoporosis “Weak or Thinning Bones”

This is yet another reason to build strong bones and reverse osteoporosis naturally using the simple steps explained here…

And to clear out clogged heart arteries, cut out this ONE ingredient you didn’t even know you were consuming…

This post is from the Bone Density Solution created by Shelly Manning, This Bone Density Solution program for osteoporosis contains all the mandatory aspects of lifestyle that are needed to be taken care of. This program contains all the information on how changing food and lifestyle can cure us of this painfully chronic disease, which makes us vulnerable for a lifetime.

The Bone Density Solution program includes the information that how inflammation markers in the body cause a decline in the formation of new bones. It explains how gut leaching causes inflammatory agents to chase behind the sensitive food particles, thus leading to their gradual accumulation inside the body. These stored inflammatory agents hamper the bone renewing system.

Therefore, it is important that we know which food we are sensitive to as per our body type. You may be reckoning that it is really tough to figure out what to eat and what not as you are not any food expert. But, The Bone Density Solution book gives all the information about the food and its replacement. It also includes easy activities to change your sedentary lifestyle and vanish osteoporosis. These can easily be performed by patients without getting worried about new fractures.

To find out more about this program click on Build Strong Bones and Reverse Osteoporosis Naturally

The Truth About Tilapia – Pros and Cons of Eating Tilapia


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Tilapia: It’s mild, inexpensive, and easy to cook. But does it have a place in a healthy diet? 

This humble seafood has a way of dividing the Paleo community. Some people love it and can’t stop raving about the health benefits. Others think it’s dangerous, and they do everything they can to avoid it.

The truth?

Like so many things, it lies somewhere in between.

Keep reading to find out what you need to know about tilapia before deciding to make it a regular part of your diet.

What Is Tilapia?

Let’s start at the beginning:

Tilapia is an inexpensive white fish—one of the most popular seafood choices.

Watch this video – 3 Healthy Fish Recipes | Dinner Made Easy

They’re native to Africa and the Middle East, but they’ve been distributed across the globe. And they’re farmed in over 80 countries, including Asia and the Americas.

”Tilapia” is actually a general term, which refers to nearly 100 species of Cichlid fish; the vast majority are freshwater fish.

Some people call tilapia the “aquatic chicken” because it breeds easily and has a bland taste. That mild taste is actually what attracts many people to the fish, but it drives plenty of others away.

From Obscurity to One of the Most Consumed Types of Seafood

Just a few decades ago, tilapia was basically unknown throughout much of the world. It certainly wasn’t one of the most popular seafood options around!

But things have changed drastically. Tilapia has skyrocketed to the #4 most popular seafood among American consumers. In fact, it had a per capita consumption of 1.436 pounds in 2014!

Tilapia farming is predicted to increase as global population grows, and people look for inexpensive, sustainable food sources.

What to Think About Before Eating Tilapia

There are plenty of things to think about when deciding whether or not to make tilapia a regular part of your diet.

Here’s a rundown of some of the biggest pros and cons:

Pros

  • Inexpensive. Pound for pound, tilapia is one of the cheapest seafood options around— especially if you buy frozen tilapia fillets in bulk!
  • Mild taste. Depending on your taste buds, this aspect can be a pro or a con. If you don’t like “fishy” seafood, tilapia is very mild, and it usually assumes the flavor of the sauce you cook it in. So it’s popular among parents and schools looking to appease picky kids, but it still gets recommended by the American Heart Association every week.
  • Low mercury exposure. When eating certain species of wild-caught carnivorous fish (i.e., fish that feed on other fish), you have to watch out for mercury. Because tilapia are vegetarians, there’s much less of a risk.

The American Pregnancy Association lists tilapia as fish that has lower mercury content, and it recommends that expecting mothers eat more of it than other types of seafood.

  • Low in calories and high in protein. 100 grams of cooked tilapia only have 128 calories —but a whopping 26 grams of protein. The caloric ratio is 19% fats to 81% protein. So you can eat tilapia to help build muscle, stay full, and avoid the insulin spikes that come after eating a ton of carbs.
  • Nutrients. Tilapia is high in key vitamins and minerals like B vitamins, Phosphorous, Potassium, and Selenium.

Cons

  • Not nearly as many omega-3 fatty acids as other fish. Tilapia’s vegetarian diets make them inexpensive to raise and buy, but they also result in fewer omega-3 fatty acids in the end product. 100 grams of Tilapia have about 200 milligrams of omega-3 fats. On the other hand, the same amount of wild-caught salmon has over 2,000 milligrams—10 times the amount.
  • Corn and soy diets. Farmed tilapia subsist on a diet of corn and soy pellets, which helps these fish put on weight quickly and keeps down costs. But it’s not the best diet for our health.

Tilapia don’t eat corn or soy; they prefer algae and marine plants in their natural environment. Humans shouldn’t eat much corn or soy either, so when we eat farmed tilapia, we have to deal with the inflammation and other health consequences that result.

  • A higher omega-6:omega-3 ratio. Another consequence of tilapia’s vegetarian diets is a higher omega-6 fatty acid content. While we need omega-6’s to survive, the typical American diet already provides us with way more than a healthy amount. Ratios too far out of balance lead to inflammation and other potential health issues.

    One Wake Forest University study provided an interesting finding about tilapia’s omega-6:omega-3 ratio. It could be “potentially dangerous” for some people with heart disease, arthritis, asthma, and other allergic and autoimmune diseases—who are especially vulnerable to an “exaggerated inflammatory response”.
  • Huge variations in quality. While a small tilapia farmer might be careful to keep densities low and supplement their feed with fishmeal and fish oil (which raise omega-3’s), large operations might stuff tilapia into crowded spaces and be less scrupulous about avoiding pesticides, chemicals, and waste. One of the biggest challenges is knowing exactly what you’re getting!

Frozen Tilapia vs. Fresh Tilapia vs. Live Tilapia

Tilapia comes in three varieties: 1) frozen, 2) live, or 3) fresh.

Each variety means a difference in quality and environmental impact.

Frozen Tilapia

The vast majority of frozen tilapia you’ll find in U.S. supermarkets is imported from Asia (China or Taiwan).

So while it’s definitely the cheapest way to buy tilapia (especially if you buy a ton in bulk), the Monterey Bay Aquarium Seafood Watch recommends not eating it too often—due to poor farming conditions and environmental damage.

Fresh Tilapia

Fresh tilapia typically comes from the United States, Canada, or Central or South America.

Buying your tilapia fresh generally means getting higher quality and less environmental damage. For those reasons, it gets good reviews from the Monterey Bay Aquarium Seafood Watch.

Live Tilapia

In the United States, live tilapia come from U.S. farms. Environmental impact is minimal, but quality can vary. At least you get the chance to examine the health of the fish first-hand before deciding whether or not to buy!

Live tilapia can be hard to find. Check out your local Asian supermarkets; they’re your best bets.

Sourcing Your Tilapia: What You Need to Know

You don’t just have to consider how to buy your tilapia (e.g., live or fresh). You also have to think about where it comes from.

Less than 5% of tilapia eaten in the United States are farmed within its borders. Of that tiny percentage, most are sold as whole fish.

So where does the rest come from? And does it matter?

Definitely.

There’s always the environment to consider. Tilapia farming in other countries (especially Asia) can be more damaging to the environment than farming in the United States—due to oversights and a lack of regulations.

Tilapia farms in the U.S. and Canada typically use closed, recirculating tanks; they help avoid water pollution and the possibility of fish escaping.

In Central and South America, tilapia is usually farmed in lakes, which can result in some pollution (like fecal matter). But the farming occurs at low densities. There’s little transparency about how tilapia are farmed in Asia, so buying can feel like a crapshoot.

The Monterey Bay Aquarium Seafood Watch recommends choosing tilapia from the U.S. first, then buying from Canada, Ecuador, Taiwan, and China.

How to Get the Highest-Quality Tilapia Possible?

According to the USDA, there is no single definition or standard for “organic” seafood.

That leaves it up to you to pay close attention about how you buy tilapia—and where it comes from.

Frozen tilapia fillets usually come from Asia, and they tend to be the cheapest option.

But there’s also less regulatory oversight, and we can’t know their diets—or the environment has impacted them.

Buying fresh tilapia from the Americas is a safer bet. It ensures quality tilapia with minimal environmental damage.

Tilapia sold at grocery stores are required to have country-of-origin labels. They indicate whether fish was farm-raised or caught wild, though there are issues with labeling exceptions and a lack of enforcement.

Don’t be afraid to ask your fishmonger whether their tilapia are farmed or wild-caught—and where they come from. Many suppliers publish this information on their websites.

As more suppliers get third-party certifications from organizations like Naturland, the Global Aquaculture Alliance, and the Aquaculture Stewardship Council, there have been exciting developments. These groups help set the standards for animal welfare, food safety, and environmental issues.

Some grocery stores (e.g., Whole Foods) have taken it upon themselves to check seafood quality. They developed a “Responsibly Farmed” logo, which is supported by yearly third-party audits of their suppliers.

Should You Eat Tilapia?

Eating tilapia in moderation is okay. It’s low in calories, and it’s a good source of lean protein and other nutrients.

But there’s no compelling need to eat it either. If you also like fattier seafood (like salmon or cod), you’re better off eating those because you’ll get more brain-boosting, inflammation-fighting omega-3’s. And you can get the nutrients and protein you need elsewhere in a balanced Paleo diet.

If you’re just eating tilapia for health (and because it’s the only seafood you can stomach), consider a high-quality fish or cod-liver oil supplement.

Although the Wake Forest study needs additional research to flesh out its claims (about tilapia’s “potentially dangerous” omega-6:omega-3 ratio), you’re probably best off avoiding tilapia if you’re dealing with allergies or other autoimmune conditions.

Watch these 2 videos below –

Top 3 Best Fish vs. Worst Fish to Eat: Thomas DeLauer

Is Tilapia Unhealthy? The Truth About This Farmed Fish

Over to You

A little tilapia every now and then won’t kill you, but it won’t transform your health either. You’ll find more omega-3’s in fattier fish like salmon and mackerel, especially if you buy them wild-caught.

Quality matters. If you do choose to eat tilapia, pay close attention to where it’s coming from to ensure the most nutritious (and least environmentally destructive) choices possible.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Is Yogurt Paleo? Pros and Cons of Eating Yogurt


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Is yogurt Paleo? Here are the pros and cons of eating this probiotic-laden treat.

When you’re trying to get healthy, some choices are easy.

A side salad beats french fries. Fruit and vegetables trump ice cream and pizza. But what about yogurt?

It’s one of those “gray area” foods in the Paleo world. It has a great reputation among mainstream nutritionists, and people buy it in the grocery store in droves.

Yet not everyone in the Paleo community is on board. For every expert singing yogurt’s praises, there seems to be another one telling you to avoid it.

If you’re tired of the confusion, you aren’t alone. It’s time to get to the bottom of this.

Is yogurt Paleo? Should it have a place in your diet? Keep reading to find out.

Yogurt: A Hot Button Issue in the Paleo Community

The yogurt most people are buying and eating is a dairy product.

That means it isn’t allowed on the strictest versions of the Paleo diet (like the one created by Dr. Loren Cordain).

Anti-dairy people in the Paleo community argue that dairy consumption didn’t start until the Neolithic period, which happened after the Paleolithic. The nutritional model many base their diet on is that of hunter-gatherers before widespread animal domestication and agriculture. So dairy doesn’t have a place there.

Anti-dairy Paleo voices also bring up health issues linked with consuming it, like digestive issues, lactose intolerance, and a significant insulin response. More on those in just a second.

But others in the Paleo community (like Mark Sisson from Mark’s Daily Apple) argue that dairy can fit well in an ancestral approach to health.

They emphasize quality dairy products, which come from organic, full-fat and unsweetened milk. The general consensus is that most commercial dairy is loaded with hormones, antibiotics and other harmful chemicals.

Using Your Own Body as a Guide

The dairy issue is one of the most controversial ones in the Paleo community.

It can be tough to know who to listen to. That’s why it’s important to point out that people don’t respond to dairy the same way across the board. There’s a spectrum.

Dairy might be bad news for your brother but not a huge deal for you.

You don’t have to eat dairy or yogurt specifically. As Dr. Cordain points out, you can get all the nutrients you find in dairy from other foods – like vegetables, fruits, meats, seafood, and nuts.

Ultimately, it’s a personal choice. If you aren’t sure how well you tolerate dairy (a lot of people never find out because they’ve had dairy all their lives), the best way to find out for sure is to cut all dairy for at least a month. Then, gradually introduce it into your diet and track the effects. You might be more sensitive than you think.

Assuming you can tolerate dairy and like the taste, yogurt can definitely have a place in your diet. Here are the major pros and cons:

Yogurt Pros:

1. Probiotics

A lot of people follow a diet and lifestyle that causes their gut bacteria to become unbalanced. We end up with too many harmful bacteria and not enough “good” bacteria to stay healthy. Unbalanced gut flora has been linked to health issues like asthma, allergies, and inflammation, among many others.

Yogurt contains probiotics (the “good” bacteria) that can help restore balance in your gut. To make it, bacteria cultures – like Lactobacillus acidophilus – are used to start the fermentation process and convert lactose (milk sugar) into lactic acid. Some manufacturers also add more good bacteria (like Bifidobacterium) later on in the fermentation process.

Getting enough of this good bacteria is proving to be more important than previously thought. One UCLA study found that healthy women who ate yogurt experienced “altered brain function,” both while resting and responding to an emotion-recognition task, compared to women who didn’t. And taking probiotics has already been shown to reduce anxiety and depression.

2. Healthy Fats

Yogurt from grass-fed, pasture-raised cows is also packed full of omega-3 fatty acids and CLA (conjugated linoleic acid). These are mostly found in the fat of the dairy product, so you won’t get many of them if you eat low-fat (or fat-free) yogurt.

Animal studies found that CLA helped prevent plaque from forming in the arteries of rodents. And that’s not all. CLA also helps reduce belly fat, increases the metabolism, and strengthens the immune system.

Yogurt from grass-fed cows is much richer in omega-3s and CLA than the factory farmed stuff.

3. Vitamins and Minerals

The nutritional profile of organic, grass-fed yogurt is pretty solid. You’ll find plenty of B-vitamins and phosphorus, as well as 30 percent of the federal government’s recommended daily amount of calcium in a single serving.

Yogurt Cons:

Organic, full-fat yogurt definitely isn’t a junk food, but it’s not perfect.

The biggest issues why yogurt might not be right for you are the same issues you’d find with milk, cheese or other dairy products:

1. Digestion Issues

Lactose is a sugar found in milk and dairy products. A big chunk of the world’s population – about 65 percent – don’t have the gut enzyme (lactase) needed to break it down.

Consuming lactose causes them to have gas and stomach issues. Fermenting the yogurt helps, but the lactose that remains can still cause trouble for people sensitive to it.

Casein, the main protein in dairy, is another potential issue. Its structure is similar to gluten’s, and some people in the Paleo community claim it causes similar effects on our digestion and guts.

Lactose intolerance and casein intolerance are two completely different issues, though people sometimes confuse the two. If you can’t handle casein, Greek yogurt is an especially bad choice because it’s concentrated there.

2. Raising Insulin Levels

In the Paleo community, we’re always avoiding foods that spike our insulin levels. The typical modern diet is full of things that send your insulin on a rollercoaster ride. Your body adapts by becoming resistant to insulin. And insulin resistance has been linked to Type 2 diabetesobesity, and other health issues.

Dairy products can have a serious insulin-boosting effect. One study found that eating full-fat fermented milk products or regular full-fat milk boosted insulin almost as much as white bread.

As Mark Sisson pointed out, an occasional insulin spike isn’t always a bad thing. A lot depends on your current health. An occasional insulin spike from dairy is no big deal if you’re healthy and have followed Paleo long enough to restore insulin sensitivity. But it might not be a great idea if you still have weight to lose or are struggling with a serious health issue.

3. Acne

Studies as far back as 1949 have raised the possibility that consuming dairy may cause acne.

However, three studies within the past 10 years found connections between dairy products and acne. The strongest relationship between dairy and acne breakouts came when study participants drank skim milk.

The quality of the dairy consumed also probably plays a role, thanks to the hormones in factory-farmed milk. If you’re struggling with acne, cut dairy from your diet for a while and watch the effects.

What About Greek Yogurt?

Greek yogurt is one of the trendiest health foods around.

It’s a popular alternative to traditional yogurt, and contains much more protein per serving than the usual stuff you’d get from Dannon or Yoplait.

Greek yogurt is still a dairy product. So if you’re avoiding dairy or don’t tolerate it well, you’ll want to avoid it too.

The difference is in the preparation. Greek yogurt is strained during production, which removes a lot of the whey, lactose (milk sugar), and water. You end up with a creamier yogurt that can keep you feeling full for a long time.

Just like with regular yogurt, there’s a huge range of options to choose from at the grocery store. Some are a lot healthier than others.

Speaking of that…

Finding the Best Yogurt at the Grocery Store

If you’re going to eat yogurt, focus on top-quality products.

There’s a huge difference between 100 percent organic yogurt and the “yogurts” manufacturers churn out by the millions. Those are often made from a weird mixture of low-fat (or fat-free) milk that’s loaded with antibiotics and hormones, as well as plenty of other artificial sugars and flavorings. Some commercial yogurts don’t even contain any probiotics!

It all starts with the cow’s diet. Cows produce much healthier milk (and yogurt) when they’re fed their natural diet: grass. Organic milk has 62 percent more healthy omega-3 fats than non-organic milk – the type that comes from factory-farmed cows fed corn and soy.

Watch this video – The Healthiest Yogurt to Buy

The best yogurt option?

Yogurt with “100 percent grass-fed” on the label.

“Certified organic” yogurt is the next best choice. Certified organic cows must spend at least 120 days a year grazing on pasture for companies to be able to label their dairy products that way.

Organic yogurt is an important step, but it doesn’t get you completely out of the woods. Sometimes manufacturers “heat treat” their yogurt to kill off live cultures and extend their products’ shelf life. But you want yogurt with active cultures to reap the most nutritional benefits.

Fortunately, the FDA requires manufacturers to label which yogurts are “heat-treated after culturing.” Go for containers labeled with “active cultures,” “contains active cultures,” or “living yogurt cultures.”

Another area where yogurt manufacturers come up short: quick fermenting times. Fermenting yogurt quickly (many companies do it in less than one hour) lets companies produce more, but forces them to add other ingredients (like whey concentrates and modified corn starch) to give their yogurt a thicker texture.

Finally, watch out for low-fat/fat-free yogurts or yogurts with added sugar. If you don’t, you’ll miss out on many of yogurt’s benefits.

Bottom line: go for organic, full-fat, plain yogurt. Milk and living cultures are the only two ingredients you need!

Making Your Own Yogurt: A Simple (and Tasty) Alternative

Finding quality yogurt at the grocery store can be tricky.  Having to look through all those food labels to find something halfway decent can seem like more trouble than it’s worth.

Ever thought about making your own?

You can, and it’s a lot easier than you might think.

All you need is some milk, a starter culture (or other yogurt), and access to a stove.

The cool thing is that you aren’t just limited to cow’s milk if dairy is a problem for you.

You could also make yogurt from coconut milk, almond milk and others.

Here’s a simple recipe to make homemade yogurt from coconut milk.

A Personal Decision

Because yogurt is a dairy product, it isn’t Paleo in the strictest sense…

But that doesn’t mean you should automatically eliminate it from your diet.

It comes down to how well you tolerate dairy products and whether you like the taste.

You don’t have to eat yogurt if you don’t want to because you can get the nutrients from other foods. But it can be a tasty treat… and an effective way to add probiotics and healthy fats to your diet.

If you choose to eat yogurt, sticking to top-quality milk will really make it count. It doesn’t matter if you’re eating regular yogurt, Greek yogurt, or making your own. The less processing and ingredients, the bigger the health benefits.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Ways to Know If Your Meat Is Paleo


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Crucial Ways to Tell If Your Meat is Paleo or Not

The first time I ate a free-ranging chicken of a heritage breed, not a caged, overfed white roaster, I knew immediately that the meat is Paleo.

While butchering it, I noticed that even its skeleton was noticeably different. Built to run, this bird was almost all dark meat, with long legs and thin breasts. And the flavor! I had not eaten a chicken that good since childhood. This meat is Paleo for sure!

I’ve had similar epiphanies eating pork and beef that lived the good life before going to slaughter. Experience has taught me that happy animals make for happy meat.

Grazing herd animals, chickens with full run of the yard, pigs that forage for acorns, wild birds and fish and meat, are more flavorful, even more evocative and possibly even more nutritious.

These days, it seems as though food is just a bar of compressed gruel for powering through the next few hours. Paleo is a reaction against this over-industrialization of our lives.

Studying our ancient ancestors has taught us that meat was our first staple food, and continues to be the most important part of our healthy diets. But as important as meat is to the Paleo diet, many newcomers to the Paleo lifestyle are doing it wrong.

Simply replacing commercial white bread with commercial pork chops isn’t going to make your diet Paleo. More importantly, it is the meat itself that has to change.

Want to know if your meat is Paleo? Here are seven ways to know for sure that is definitely is NOT.

1. Your Grazing Animals Don’t Eat Grass

The first place to make this switch is in your red meat choices. Large grazing animals should be the foundation of your diet, and they should eat mainly grass.

We’ve been eating various kinds of domestic cattle for about 9,000 years. In all that time, we could rarely afford to feed them anything but pasturage. Only in the past hundred years have we intensively fed grain to cattle, and they’re not designed to eat it any more than you are.

Feedlot cattle suffer painful bloating and poor health from their filthy and cramped living conditions as well as their inhumane diet. Cattle cannot digest grain any better than we can. Choose grass-fed beef whenever possible!

The solution: Choose grass-fed beef. When you can, choose beef from grass-fed heritage breeds and bison to more closely emulate the profile of ancient cattle.

2. Your Meat Isn’t Wild

Animals that fend for themselves have different nutritional profiles from those raised domestically. How much that differs can vary depending on how the animals are raised: the more wild-like the conditions, as well as the cultivar or species, the more wild-like the meat. Modern domestic cattle simply did not exist in the Paleolithic; neither did modern broiler hens.

The solution: Eat more meat from undomesticated species, and when you do eat domesticated meat, choose those raised in the most wild conditions.

3. Your Fish is Toxic or Endangered

Seafood is highly varied, nutritious, and can still often be found for sale in its wild forms. However, a great deal of popular seafood, from shrimp to tilapia, is farmed, and like industrially farmed meat, seafood farmed on large scales doesn’t eat a native diet.

However, because of the nature of the toxins we have deposited in the oceans, mainly from burning coal, many species of wild seafood are considered dangerous to eat, while others have suffered so much depletion from overfishing that they are endangered.

The solution: Expand your knowledge of the species you eat from land based to aquatic livestock. Know where and how your favorites are typically produced, if they are farmed, whether they contain high levels of mercury or other toxins or are endangered, and whether alternatives exist.

Avoid unsustainably harvested seafood. Expand your diet to include more species that are sustainably harvested or farmed there are biodynamic and small aquatic farming operations.

4. Your Poultry Doesn’t Eat Bugs

Domestic chickens on small farms are fed supplemental grain as well as vegetables and even scraps of meat. Free ranging chickens spend their days foraging for insects to eat. They’re omnivores.

Just as humans don’t thrive on an all-vegetable diet, neither do chickens. Chickens should be able to spread wings, scratch the dirt, and act like birds. Avoid poultry from industrial farms!

One result of industrial farming is that poultry are raised indoors, in barns, eat exclusively grains, and never get to engage in normal chicken behaviors: scratching in the dirt, foraging for bugs, preening themselves and taking dust baths, and spreading their wings, literally and figuratively. 

Birds bred for the outdoors, and which live healthy lives foraging, are more like the kinds of birds we’ve eaten for centuries than the birds most commonly sold in supermarkets and restaurants today.

The solution: Eat less poultry. It’s not a staple food because small animals are not fatty enough to sustain humans. When you do eat poultry, choose free-ranging chickens.

You might need to find a farmer nearby and check out the operation to be sure. The same goes for your eggs: choose eggs from free-ranging hens for the most rich, delicious, and nutritious yolks.

5. You Don’t Eat the Whole Animal

We humans didn’t get to where we are today by being wasteful. When the hunt was successful, we ate not just tenderloin, but heart, kidneys, and intestine, and we made a habit of it. In each human culture, there are recipes and traditions for the preparations of each part of the animals eaten, from roasts to bone stock.

The proportions of liver, muscle, and fat that we eat when we eat from the supermarket case are dramatically different from when we would kill and prepare one animal and eat all of it, sooner or later. Eat the whole animal: heart, kidneys and intestine. No part should go to waste.

If we believe that the differences between how we lived as hunter gatherers and how we live now accounts for the poor health of most Westerners, then this is a significant difference. Man does not live by chops alone.

The solution: Buy whole animals when this is reasonable to do so. If you can, get an extra deep freezer so you can buy and store whole or half beeves, pigs, and seasonally available seafood and poultry. Seek out new ways to enjoy offal or other cuts with which you’re less familiar.

The diet we ate before we became agriculturalists was wilder, wider, and more flavorful. Purchasing whole, organic animals is a surefire way to make sure your meat is Paleo. Enjoy your food!

6. You Choose Lean Meats

It’s not just the types of animals you eat and how they were raised, but in what proportions we eat the parts. Nowadays, we choose tenderloin, not chuck; loin, not shoulder; breast not thigh; tilapia, not eel.

Our previous programming for a low fat diet, familiarity with the low-fat cuts we grew up eating, and their current ubiquity in the modern industrial foodscape mean we are choosing lean cuts of meat, and missing out on the nutrition, not to mention flavor and satisfaction, of eating animal fat.

The solution: Don’t be afraid to try fattier cuts of meat. Remember, well-marbled, free-range meat is Paleo!

7. You Eat the Meat Alone

In every culture, people eat together. They share food and mealtimes fulfill important social functions: to see and be seen, to belong, to share and ensure that everyone receives what they need. We take cues from watching one another on how slowly to chew, how much to choose, and which foods to prize.

The solution: Arrange to eat with co-workers at midday instead of at your desk. Offer to share your food with others. Face your family members over the dining room table instead of all orienting toward a screen.

Talk about the food you’re eating: what it reminds you of, how it makes you feel, food combinations you enjoy. When you do have to eat alone, do it meditatively, with appreciation and attention. Eating is a time to enjoy being alive. Savor it!

Watch this video –Paleo Diet for Beginners // Food List & Rules

Written by Justin Cascio

Author Bio:

Justin Cascio is a food and lifestyle writer. A founding editor of Trans-Health.com, he is currently senior editor at The Good Men Project. You can follow him on Twitter @likethewatch.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Cholesterol Myth and Reality – Does High Cholesterol Cause High Disease


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Introduction

For the entirety of my lifetime, cholesterol has been demonized, claimed as the worst thing in the world and something to avoid at all costs. 

I mentally put it on par with the Boogeyman and the reminder to “never take candy from strangers.” I grew up in a time where Snackwells, high sugar, low fat products began taking the world by storm. I remember the 1990s very vividly and remember the advertisements on TV after school that told me to consume lots of fruit juice and sugary sodas.

When I began to learn that cholesterol was actually something essential to life and beneficial to health, I was very confused. 

It was as if everything I was told my entire life was wrong, and the opposite, which was always denied, was true. Sort of like when I found out Santa Claus looked suspiciously like my mustached father, eating cookies and placing presents under the tree at 11:40PM on Christmas Eve (I couldn’t sleep).

This article will cover the myth of cholesterol, the reality of what it actually does, why it’s important, and what foods to eat and to avoid. 

Though many in the Paleo community are already aware of the importance of cholesterol, there is still a widespread belief that it is to be avoided at all costs. So please, feel free to share this article with uninformed relatives, friends, and those otherwise confused.

Myth

So what used to be said about cholesterol? Well, let’s take a journey back into the annals of time, and find out!

Here is the Time Magazine cover from March 26th, 1984. Not looking so favorable towards cholesterol, right? The words were strong and widespread – don’t eat much cholesterol at all and you will avoid heart disease and all other illness! Quite honestly, this was far from true. But Ancel Keys certainly had his day in the sun (more on that soon).

I won’t spend too much time recounting “the horrors of cholesterol.” Most of us reading, lived through it. However, back in the mid-1900s, there was much more of an “accepted society” and it was very rare that many ventured outside of societal norms. My point here, is that this recommendation did maximum damage, because almost everyone listened to it!

Reality

Here is the Time Magazine cover from June 23rd, 2014. Perhaps they changed their tune?

If we look into the science behind cholesterol, we will see that many, if not all, of the conclusions that it was a negative thing came from experiments that were flawed for a variety of reasons. 

In fact, many diets of healthy cultures were all high in fats. This meant: meat with the fat, blubber, egg yolks, coconut oil, lard and butter. These are the exact list of foods that I was told to never eat as a child. Instead, I became hooked on chips and soda.

However, this is where the industries of Big Pharma and Big Food come in to play. Vegetable oils, added sugars, and poor health are all ways to make money.

Eating farm-raised eggs? Not so much. This isn’t to say it’s all one big conspiracy. It is, instead, a way to say that their interests don’t dovetail with ours, the consumers. Their job is to sell food and drugs. Period. Until most wake up to this cold hard fact, we will remain in limbo with our own health.

So what really happened? Rudolph Virchow, over 100 years ago, developed the lipid hypothesis. The idea was that the cholesterol in your blood, lead to the development of plaque in your arteries.

Again, this was a hypothesis. Meaning, it needed to be tested. Even more alarmingly, he based this hypothesis on studying corpses. Meaning, this was only a hypothesis that seemed to be true in dead people. The obvious issue here: what about ALL other variables, that may play a role in potential morbidity?!

This dovetails with the second part of our problem. Rabbits and cholesterol. What’s that you say? We’re not rabbits, and all information that was concluded from experiments on them should be taken with a grain of salt? I agree. But that’s not exactly what happened. In fact, far from it.

Nikolaj Nikolajewitsch Anitschkow fed rabbits cholesterol (they do not naturally consume it, since they are herbivores) and “proved” that cholesterol led to atherosclerotic issues.

To be clear, the first part of the issue was derived from studying corpses. The second part of the issue was derived from studying rabbits, who are not meant to consume cholesterol.

If this seems like poor science to you, I agree. If it seems very dubious to base an entire nation’s dietary recommendations on these kinds of experiments, I agree as well!

Another flaw, though less obvious at the time, was the notion that all cholesterol in the blood comes from diet. This is far from true and is one of the misnomers that led to this massive confusion. Your liver makes sure that you always have cholesterol in your body since it is required to make cell membranes. In fact, as we will see, even proponents of this theory were cited as saying that dietary cholesterol was unlikely to lead to issues. Are you shaking your head yet at this inane situation?

Things only got worse and really reached maximum acceptance with the aforementioned Ancel Keys. Dr. Keys’ famous work was the Seven Countries Study. This is already dubious as Keys had data from 22 countries. However, he kept this point nice and quiet and ignored all rational thought.

Instead, he chose to focus on the 7 countries that supported his idea: cholesterol is bad and we should all stop consuming it. And, believe it or not, that’s exactly what happened.

To be more specific, Keys claimed that dietary fat itself caused heart disease (cholesterol goes along for the ride). This completely ignored the countries that ate TONS of fat and had very low rates of heart disease. Interestingly, it also ignored the countries that ate almost NO fat and had high rates of heart disease.

Based on Dr. Keys’ conclusions, Americans then assumed that we should go as low fat as possible. We are now similar to those “low fat diet, high heart disease rates” countries that Keys ignored in his initial study. Irony?

Sadly, the politics of the time gave Keys a lot of clout. Although some very clearly disputed his conclusion, power won the day. We all were told to cut out dairy, eggs, animal fats, red meat, and butter. And so we did. This has led us to the worst state of our nation’s health, in history. A state that is bankrupting us, and making us sick.

Every country, even ones who were previously healthy, that has adopted our diet, has come down with the same diseases. The addictive and rewarding nature of carbohydrates (especially sugar) is strong. And that’s where we are at right now.

What To Eat?

As we’ve seen, foods high in cholesterol are not the problem. Foods high in sugar, foods high in vegetable oils, and foods which provide no nutrients with lots of calories are the problem.

So eating eggs, meat (grass-fed, please), butter, coconut oil, etc. are all good choices. This doesn’t mean to make them the only foods in your diet. Just as important are vegetables and good sources of carbohydrates.

What to Avoid?

Quite frankly – anything the food industry is trying to sell you! Anything with added sugars, dyes, trans fats, or anything not naturally found in nature, shouldn’t really be going into your mouth – at least on a regular basis. This logic may seem obvious, but I bet most people would struggle to go one entire month without eating the garbage that’s out there.

Watch this video – Debunking Cholesterol Myths

Conclusion

Though I realize many in the Paleo community already know why cholesterol is not the demon we all perhaps once thought it was, it is important to remember that the community grows every day. This is great, but underscores the need for information and truths to be dispersed.

The danger of low cholesterol and over-carb-consumption is very real; it can have a huge positive impact on someone’s health to start eating eggs and limit their processed carbohydrate consumption. This article is as much for them as it is for me.

Until we get more mainstream minds on board, we remain a cult movement. An ever-enlarging cult! Clear and concise language, clean and clear science, and sharing of information is the best way to make not only ourselves but everyone in the world healthier!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Brown Eggs Vs White Eggs – Which Are Healthier for You


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Real Difference Between Brown Eggs Vs White Eggs

Brown eggs vs. white eggs: is there really a difference? Are brown eggs healthier, or is that just a myth? The answer is surprisingly simple.

The American Heart Association put everyone’s egg intake on a leash in 1961 when they had announced that high cholesterol intake was linked to heart disease. They recommended that daily consumption shouldn’t exceed 300 milligrams per day (egg yolks are estimated to have about 200 milligrams of cholesterol).

Since then, nationwide egg consumption has been on the decline—you may have even been one to order egg whites for an extra fee in attempt to limit the “unhealthy” yolk.

In 1984, Time put everyone’s eggs in one unhealthy basket with an article that got the ball rolling on the public’s negative ideologies surrounding dietary cholesterol and saturated fats.

This myth that egg consumption should be limited has since been debunked, and so have the myths on saturated fat intake and dietary cholesterol intake.

As it turns out, the whole egg white craze is actually depriving you of the most nutritious part of the egg, the yolk!

And yes, egg yolks are full of cholesterol, which is NOT bad for you. We now know that there isn’t enough evidence showing cholesterol consumption increases your risk for heart disease. So unless the egg white-only order is a personal preference, the healthier choice is to just order the whole egg.

What is Cholesterol?

Cholesterol is a waxy, fat-like substance located in cells. Your body actually needs cholesterol to control for digestion, and to produce things like hormones and vitamin D.

Your body makes cholesterol itself in your liver, but production is internally regulated. When you eat more cholesterol, the body will make less, and when your intake is low, your body will produce what it needs.

Dietary cholesterol doesn’t just dissolve in the body; it must be carried. There are 2 types of cholesterol, and they’re identified by the lipoproteins that carry them around your blood—low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol is typically not your best friend and has long been portrayed as the “bad” cholesterol because it contributes to plaque formation in your arteries.

HDL cholesterol, on the other hand, plays a more heroic role and is known as the “good” cholesterol because it has the ability to sweep LDL cholesterol away from your arteries and back to your liver to be removed from your body.

What is Coronary Artery Disease?

Sometimes called coronary heart disease, coronary artery disease is characterized by a buildup of plaque in a person’s coronary (heart) arteries—blood vessels carrying oxygen-rich blood throughout your body.

Arterial plaque, not to be confused with dental plaque, is composed of calcium, fat, cellular waste, fibrin (a protein involved with blood clotting), and you guessed it—cholesterol.

When plaque builds up, your arteries become susceptible to narrowing and hardening, better known as atherosclerosis. If blood is being blocked from going to your brain, this results in a stroke. If blood is being blocked from going to your heart, this results in a heart attack.

If blood is being blocked from going to your limbs, organs, or head, this results in peripheral artery disease, which may include symptoms like pain and numbness.

It may feel a little counterintuitive for you to accept a whole egg as healthy if you’ve been told the opposite all your life, but get used to accepting it and pass along the egg-cellent knowledge.

Anyone who is still pushing the idea that dietary cholesterol and saturated fat are the main culprits of heart disease is operating on research conducted about 40-50 years ago.

Why are Eggs Good for You?

Eggs can be thought of like a Mary Poppins bag—so much is packed into such a seemingly small package. You will find the following nutrients packed in an egg:

Choline: Choline is the precursor to acetylcholine, an extremely important brain chemical (neurotransmitter) for nerve and muscle function.

Selenium: Nutritionally speaking, selenium is essential to humans. It plays vital roles in DNA synthesis, thyroid hormone metabolism, reproduction, and protection against oxidative damage and infection.

Biotin (Vitamin B7): Biotin is most commonly known to benefit your hair and nails, but it also supports your digestive tract, skin, nerves, and metabolism.

Vitamin A: Vitamin A has many important functions for health, including cell growth, vision support, and immune system support.

Vitamin B12 (Cobalamin): Vitamin B12 is the only vitamin containing a metal element (cobalt). Among other functions, vitamin B12 is necessary to help facilitate the successful transport of oxygen through your blood, which supports your cardiovascular, brain, and nervous system health. It also aids in DNA production and regulates energy metabolism.

Vitamin B5 (Pantothenic Acid): This nutrient is vital for your energy metabolism. Pantothenic acid is a component of a molecule that goes by the name of Coenzyme A (CoA), an essential chemical for sustaining life.

Carbohydrates, proteins, and fats are broken down and burned into fuel thanks to CoA’s assistance. Besides breaking down fats, CoA is also needed for fat storage and building cholesterol.

Vitamin B2 (Riboflavin): When you get a ton of vitamin B2 in your diet, you will notice your urine turn into a bright yellow color. Besides giving a darker shade of pee, vitamin B2 gives vital support to iron metabolism, antioxidant protection, and energy production.

Vitamin D: If there were two nutrients you may have been familiar with before reading this article, vitamin D was probably the runner up. Vitamin D keeps your bones healthy, your blood sugar under control, and your immune system in great shape.

Molybdenum: Dietary intake of molybdenum helps keep your body’s sulfur levels in check. Sulfur is an essential element involved in protecting antioxidants and helping your body eliminate toxic waste. On top of that, it plays a role in the structure of connective tissue. A balanced level of sulfur is especially crucial for your brain and liver.

Iodine: If you’ve ever done the simple science test for starch in a potato, then perhaps you are familiar with iodine. In a dietary sense, iodine supports your thyroid gland and is a fundamental component of hormone production.

Protein: If there’s only one thing on this list that you knew about before reading this article, it has to be protein. Protein is basically found everywhere in your body—your blood, bones, digestive system, hair, heart, muscles, skin, tissue, and much more.

There are over 10,000 different proteins, and they’re needed for maintaining the integrity of your body’s structure.

Phosphorus: Phosphorus is a key component in making sure your bones stay healthy and strong, balancing vitamins in your body, managing, making, and storing energy, producing your genetic building blocks (DNA and RNA), muscle contraction, and many other crucial bodily functions.

What Types of Eggs Can We Eat?

Eggs that come from many different types of animals are edible, but we usually stick to eating eggs laid by hens (chickens). Some other animals that lay tasty shelled cuisine are ducks, quail, geese, turkeys, emus, and several other birds and fish.

Different Labels Seen on Eggs

Going to the grocery store can be an overwhelming experience if you just learned some new health tips. Always remember to read the labels. In the case of eggs, here are common labels you will see:

Cage-free (or Free-run)

This literally means the eggs came from hens that do not live in a cage. They are able to roam freely, able to strut their stuff and spread their wings, and able to lay their eggs in nests.

These are three vital natural behaviors that hens raised in cages are withheld from. However, often times cage-free hens are kept in huge flocks of thousands of hens, and they are not free to roam outside (i.e. inside warehouses, or barns, etc).

Battery-cage

This label has more to do with the humanity of your hen. Battery cages are wire cages the size of a microwave (too small to allow them their natural wingspan), and they are overcrowded, housing about 10 hens per cage. Hens can live there for their entire lives, which is about 2 years. Because of the tight quarters, this creates a higher risk for disease outbreak (i.e. salmonella).

Luckily, in California, this became illegal in 2015. Battery cages are also illegal in Michigan as of 2009, and in 2010, Ohio passed a ban on any permits to build new battery cages. Though only a few U.S. states have gotten on board with the ban on this practice, many European countries have banned battery cages altogether.

Organic

Not all organic labels are created equal. If you have ever noticed, there are actually several labels accepted by the USDA to describe how organic a product actually is.

The different levels of organic are: 100 percent organic, “Organic” (made of at least 95 percent organic ingredients), and “Made with organic____” (containing at least 70 percent organic ingredients).

Eggs labeled “organic” are trusted to have come from hens fed a diet that was for the most part free from pesticides, herbicides, fungicides, and/or commercial fertilizers.

This means that organic eggs are exposed to fewer chemicals, making them ideal for consumption. Unfortunately, “organic” doesn’t tell us anything about the hen’s living conditions or treatment.

Free-range / Free-roaming

You will see this label on eggs originating from hens that were allowed outdoors at least for part of their days. Typically, this means the hen was granted access to sunlight. The term “Free-range” is used differently from country to country.

Pasture-raised

A pasture is a patch of land covered with grass and plants, the ideal habitat for grazing livestock. Pasture-raised chickens must be free to roam outside year-round, but also have a house for protection from weather and/or predators. They are also likely the only type of hens that are getting a natural diet which may contain plants, insects, and worms.

Pasteurized

Pasteurization is a process that has long been used in food processing to kill off bad bacteria. While it is true that pasteurization does reduce the risk of foodborne illness, it is also true that the process does not discriminate, and it also kills off good bacteria.

Omega-3-enriched

The only difference in eggs labeled as “Omega-3-enriched” is that those hens were fed omega-3 rich sources, i.e. flax seeds. Though these eggs are higher in omega-3 fatty acid content, the amount doesn’t have that dramatic of an effect on your health, and the may even be unhealthy if the hen was fed a poor-quality omega-3 diet.

Vegetarian-fed

When you see this label, you can be certain that the eggs came from hens that were not fed any animal protein. While this may sound healthy, a hen’s natural diet is not actually vegetarian and may include things like insects and worms. A vegetarian-fed label also tells you nothing about the treatment or living conditions of the hen.

Grade

The United States Department of Agriculture (USDA) will also issue a grade or an inspection marking if the eggs were officially checked for quality (freshness) and sanitation. Grade AA eggs are usually the highest in quality and the freshest.

Are Brown Eggs Healthier for You Than White Eggs?

If you’ve ever compared the price of brown eggs to the price of white eggs, you’re likely to have noticed that brown eggs tend to be more expensive than white eggs.

Believe it or not, price isn’t actually an indicator of how healthy the eggs are. The main difference is in the type of chicken that lays the egg.

In general chickens with white earlobes lay white eggs, and chickens with brown (red) earlobes lay brown eggs. Earlobe color is not necessarily the same color as the rest of a chicken’s feathers and not all chickens follow this rule.

There are even green and blue chicken eggs out there! A pigment called oocyanin results in blue eggs, while porphyrins result in brown eggs.  Color isn’t linked to nutrition. Diet of the hen and genetics are what influences an egg’s nutritional value the most.

What Do Chickens Eat?

Different chickens have different nutritional requirements based on whether they are bred to make eggs, or bred for their meat. A main difference is that egg-laying hens need less protein and more calcium than hens that are to be eaten.

In nature, chickens eat greens, worms, and insects. Mass egg production demands make it challenging to feed chickens their natural diet, since it’s expensive.

Though a vegetarian-fed label on an egg carton may draw your attention, definitely think twice about it. To stay healthy on a vegetarian diet, chickens need to be supplemented with methionine, a crucial building block of life that chickens would normally get from eating animal protein (i.e. bugs and worms). It’s cheaper to feed hens on a veggie diet (usually consisting of soy and corn) with supplementation than to feed them on their natural diet.

Soy actually depletes a chicken of important nutrients like zinc and calcium. When a chicken is fed soy, it is likely to end up in its eggs, as well, so if you’re allergic to soy, always pay extra attention to the labels of the eggs that you eat.

So Why Do Brown Eggs Cost More?

There are many different types of chickens bred for egg-laying. The most common are the Rhode Island Red, the New Hampshire, and the White Leghorn.

Brown eggs typically come from larger sized hens, and because it is more expensive to feed the bigger hens they tend to be more expensive. This usually makes white-eggs the more cost-efficient choice.

Depending on who you ask about taste, or what’s better for baking, you’ll get a variety of answers. The truth is that white and brown eggs are pretty split down the middle with regard to nutrition, taste, and baking benefits.

These factors will also be determined by the diet of the hen that laid the egg. So don’t hesitate towards one or the other. Both white and brown eggs are good for you.

Watch these 3 videos below –

What’s the Difference Between Brown Eggs and White Eggs?

Egg Yolks: Orange or Yellow – Which is Better?

How to Cook Perfect Eggs Every Time

Written by Liz Lang

Author Bio:

Liz Lang is a Clinical Research Coordinator with the Southern California Institute for Research and Education in the field of Gastroenterology. Liz graduated from the University of California, Irvine with a degree in Public Health Sciences. She has an insatiable thirst to learn how the human body works in order to keep people healthy. When Liz isn’t in the clinic, she enjoys exploring nature, yoga, and trying new things (especially food!).

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What You Need to Know When Buying Eggs and Meat


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Cage-Free vs. Free-Range vs. Pasture-Raised – Here’s What They Actually Mean

When you buy eggs and meat, you probably look for terms like cage-free, free-range, or pasture-raised. Here are the critical differences between these terms, and why it matters.

The last time you visited the grocery store, you probably walked out with a skip in your step. After all, you’d just purchased cage-free eggs and free-range meat for the week, and nothing feels better than supporting farms that raise happy, free, healthy animals. You supported farmers that care for their animals, and you feel confident that you’re eating quality meat.

But, what if you found out that those terms on the brands you purchased might actually mean next to nothing?

Labeling: Diving into the Murky Waters

When you buy products with labels like “cage-free, free-range,” or “pasture-raised,” it’s easy to be fooled into thinking that these terms mean the same thing – that the animal was not in a cage.

Unfortunately, this is far from the truth. In fact, choosing one popular term over another could mean the animal you’re eating had only a couple of feet of “freedom” its entire life!

Read on to discover the important differences between these terms so you can better support brands offering truly healthy, high-quality animal products.

The Difference Between Labels

No Labeling

If you don’t see any mention at all of the animal’s lifestyle on the package, you can be sure the animal was caged throughout its life. This goes for eggs as well: terms like “fresh” and “real,” may be written on the carton, but these terms are not regulated and have no official meaning.

“Caged” animals like chicken receive only 67 square inches of cage space, which is less space than a single sheet of letter-sized paper! In general, caged animals spend their entire lives with no room to turn around or spread their wings, let alone engage in vital natural behaviors like nesting or dust bathing.

To top this off, caged animals are fed unnatural diets of corn, soy, and wheat, and most often of the genetically modified or GMO variety. This leads to unhealthy animals rife with infections and inflammation.

In fact, researchers have found that GMO-fed caged pigs have over twice the occurrence of stomach inflammation than pigs fed non-GMO feed because these modified proteins erode the lining of the stomach.

Cage-Free

It may seem like “cage-free” products are the answer to these problems but, unfortunately, this is a misleading term. While the label sounds synonymous with free-roaming, “cage-free” really means that chickens have only a single square foot of space to move around.

The term does not mean they were given access to the outdoors. Not entirely the sunshine and pasture image the term “cage-free” conjures up!

Free-Range

“Free-range” hens don’t fare much better than their “cage-free” cousins. In essence, “free-range” simply means that at some point in the animal’s life, it had some access to the outdoors.

However, the term is also not regulated, and doesn’t have any requirements regarding the size of the outdoor area, the condition, or even how long or often the animal is outside.

When it comes to beef, however, there are slightly more rules involved if farms want to place the “free-range” label on their packages: that the animals are given free access to the outdoors for a minimum of 120 days per year.

However, this also doesn’t require disclosure of the condition of the outdoor space, or even how big it is.

Free-range animals also aren’t exempt from the corn, soy, and wheat diet – they are simply able to move a couple feet more as they eat it.

Pasture-Raised

“Pasture-raised” is the best term to look for if you want to ensure the meat and/or eggs you’re consuming came from animals with access to the outdoors, as well as some grazing opportunities (although this term doesn’t mean they exclusively grazed outdoors – they could still be receiving supplemental feed).

While “pasture-raised” dairy and egg-laying hens were not raised entirely indoors, there is no official definition or regulation around the term “pasture,” or a regulation on the amount of time spent in this outdoor space.

Poultry and meat labels fare only marginally better, requiring written descriptions of how and where the animals are raised. While “pasture-raised” is the best term to look for, you’ll want to look for additional labels to make sure this is a meaningful claim.

What About Organic Products?

Organic is great to look for if you want to ensure your animals weren’t fed GMO corn and soy. However, “organic” doesn’t mean that the animal was free-roaming, it simply means they were fed organic feed and not injected with anything artificial.

Pasture-Raised, Grass-fed, Certified Humane, Organic Meats Are Best

If you want to ensure the dairy or beef you’re consuming was from a cow that roamed on a pasture and ate a natural diet, look for the term “grass-fed” on the label.

When buying eggs, look for the Certified Humane seal or Animal Welfare Approved label as they indicate the chickens live in decent conditions with monitoring for factors such as ventilation, air quality, and environment.

To add another layer of protection, it would help to buy organic as well, as this means the animal was not administered antibiotics or hormones. Not only are pasture-raised and grass-fed animals happier with more space to roam, but they are also healthier, which translates into important health benefits for us.

More Anti-Inflammatory Benefits

Studies have found that pasture-raised eggs contain twice the amount of omega-3 fatty acids than regular eggs. As for meat, research has shown pastured chickens have greater nutritional quality.

This is important because non-pastured animals fed a diet of corn and soy have a high omega-6 fatty acid ratio which is pro-inflammatory for them (and for us when consumed). Omega-3, on the other hand, is anti-inflammatory and reduces the risk of heart attacks.

More Essential Vitamins

Specifically, pasture-raised eggs contain twice as much vitamin E and 38 percent more vitamin A than their caged counterparts.

In addition, pasture-raised pork has been found to contain up to 200 percent more vitamin E, while pasture-raised beef contains up to 700 percent more beta-carotene.

Here’s a scary fact: Nearly half of all feedlot, caged animal meat in the U.S. have tested positive for the antibiotic-resistant Staph bacteria. If you don’t want to consume Staph, buy pasture-raised.

Where to Find Pasture-Raised, Grass-fed Eggs and Meat

Grocery stores like Trader Joe’s and Whole Foods all carry pasture-raised, grass-fed products. If you don’t live near any stores with organic products, your best bet is to search online for local farms that fully disclose their animal welfare practices. Some may even let you visit their farms to see their free animals up close.

Another option is to order online and have quality meat shipped to you. We recommend brands like US Wellness or Butcher Box for quality meats that are verified grass-fed.

Being informed on what label terms actually mean, is crucial to supporting your health and humane farming practices. Don’t be fooled by meaningless marketing terms!

Watch these 2 videos-

Everything You Need To Know About Eggs – Cage Free, Free Range, Pasture Raised, and More

Everything You Need To Know About Buying Chicken At The Grocery Store

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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