Breathing Techniques For Connecting Body & Mind

In the midst of the many strategies for improving physical and mental well-being, breathing techniques and breathwork are a powerful tool that is often overlooked. Long have people been fascinated by the intricate connection between body and mind. Intentional breathing techniques are gaining in popularity because they can not only help to foster this connection, but also promote wellness. Breathing techniques can be incorporated into your daily routine and have many scientific foundations. They also have the potential to impact all aspects of your life.

Now we are in the 8th week ( You can still find out more about our program and join us herespan mce data-fragment="1", mce data-mce style="font weight: 400;"style="font weight: 400 ;">), In this video, Chef Pete explores somatic awareness through movement and relaxation. In this process, breathing is a key element.

The Science Of Breath Work

The Autonomic Nervous System

The autonomic nerve system (ANS), which regulates involuntary body functions such as heart rate, digestion and respiration rate, is a vital part of the nervous system. The sympathetic nervous system and parasympathetic nerve system are its two branches. The SNS is linked to the "fight-or-flight" response while the PNS controls the "rest and digestion" state.

Deep breathing exercises such as diaphragmatic and paced breathing have been shown by researchers to activate the PNS. This promotes a relaxation response. This activation results in a reduction of heart rate, blood-pressure, and stress hormones, creating an environment that is conducive to a harmonious relationship between body and mind.

Oxygenation of the Brain

Oxygen levels in the brain are highly sensitive, and optimal cognitive performance depends on a properly-regulated supply. By improving lung capacity and respiratory efficiency, controlled breathing techniques can improve oxygenation. Deep breaths increase oxygen intake by increasing the amount of carbon dioxide expelled from the lungs.

According to research, increased oxygenation by intentional breathing has a positive impact on cognitive performance, emotional regulation, and attention. This link highlights the profound impact of breathing techniques on body-mind relationships.

Neurotransmitters in Mood Regulation

Researchers have found that breathing exercises modulate neurotransmitters such as serotonin, gamma aminobutyric acid and GABA. Serotonin is often called the "feel good" neurotransmitter and it helps to stabilize mood. GABA, on the other hand, acts as a calming substance in the brain.

Intentional breathing techniques promote the release of neurotransmitters that regulate mood and enhance emotional well-being. Controlled breathing helps to achieve a neurochemical balance that fosters a connection between mental and physical states.

Read this article to learn more about how your diet can affect your mood.

Mindfulness & the Default Mode Network

The key to many breathing techniques is mindfulness, which involves paying attention in the moment, without judgement. This practice is linked to alterations of the default mode (DMN), a brain network associated with self-referential thinking and mind-wandering.

Neuroimaging studies have shown that mindfulness techniques, such as focused breathing, may lead to a decrease in activity of the DMN. This shift in focus is linked to improvements in self-awareness and attention.

Discover more about mindfulness and meditation, and try a live meditation from our 2024 Year Of Transformation Program

Breathing Techniques

Breathing practices based on ancient wisdom and supported with modern science are a great way to harness the power of your breath. Some easy-to implement practices include:

Diaphragmatic breathing (Deep belly Breathing)

• Relax and sit or lie comfortably.
• Place your hands on your chest, and your abdomen.
• Breathe deeply through your nostril, allowing the abdomen to expand. Keep your chest still.
• Feel your abdomen contract as you exhale slowly by squeezing your lips.
• Slow down your breathing and make it rhythmic.

Breathing Exercises 4-7-8 (Relaxing Breath).

• Inhale slowly through your nose and count to 4.
• Breathe in for 7 counts.
• Completely exhale through pursed lip for 8 counts.
• Continue this cycle several times.

Square Breathing (Box Breathing)

• Slowly and deeply inhale for 4 counts.
• Breathe in for 4 counts.
• Completely exhale for 4 counts.
• Hold your breath and count again to 4.
• Repetition of the sequence

Alternate Nostril Breathing (Nadi Shodhana)

• Sit with your spine straight and comfortably.
• Inhale by closing your right nostril and using your left nostril.
• Exhale by closing the left nostril using your ring fingers.
• Exhale from the left nostril and inhale into the right nostril.
• Repetition of this cycle

Breath Awareness Mediation

• Choose a place where you can sit comfortably.
• Close the eyes and concentrate on your breathing.
• Notice each inhale or exhale sensation without trying to control it.
• Bring your attention back to your breathing if your mind wanders.

Tips and Strategies to Improve Breathing

Simple and easy adjustments can improve the quality of breathing. This will ensure that each breath counts

Posture & Alignment

Maintaining good posture ensures optimal lung expansion. Avoid slouching when you are standing or sitting as this can limit the movement of the diaphragm. Focus on keeping your shoulders back and chest raised instead.

Regular Exercise

Include activities that improve overall fitness and lung capacities in your workout program (you can find out more about creating an exercise program for your life here).

To strengthen the respiratory muscles, incorporate aerobic exercises such as running, walking or swimming.

Mindful breathing in Daily Life

Take time to be aware of your breathing during everyday activities. Take a short break to concentrate on some intentional breaths. This is especially important during times of tension or stress.

Hydration

Keep your respiratory tract hydrated in order to keep the mucus thin and fluid. This will make it easier for you to breathe.

Learn how to hydrate effectively by clicking here

Environmental Considerations

Air quality is important. Consider using air purifiers or maintaining well-ventilated areas to ensure clean air.

These breathing tips and techniques can help you improve your respiratory health and relax, as well as connect better with your body and mind.

Conclusion

Intentional breathing techniques are increasingly supported by scientific evidence as a way to bridge the gap between body and mind. These practices promote holistic well-being by influencing the autonomic nerve system, improving oxygenation, modulating release of neurotransmitters, and affecting brain networks. Incorporating deliberate breathing into your daily life could unlock a deeper connection between physical and mental aspects, leading to improved health and harmony.

Before implementing any health-related practice, you should consult a medical professional. This is especially true if you already have respiratory problems.

Frequently Asked Questions

Paleo allows cheese?

Inadvertently, the temptation to eat cheese can often prove too overwhelming. What about Paleo? Here are the facts: Although there is no definitive rule, cheese was traditionally not included in Paleolithic food due to its dairy contents.

A small amount of high-quality cheese might be acceptable if you are unable to avoid dairy. It all depends upon your individual dietary requirements and preferences, as well as how you respond to certain food items.

For example, certain individuals may be lactose intolerance and should avoid dairy products. They should also not consume dairy products in large quantities or infrequently. Alternatively, moderate amounts of goat or sheep's milk byproducts can usually be tolerated by those who aren't affected by lactose intolerance but still want to stay relatively true to their paleolithic roots.

You can enjoy dairy-free cheeses more often by choosing vegan alternatives such as almond or coconut cheeses. It's possible to have some cheesey goodness in your diet while still following a vegan lifestyle.

Can you eat popcorn if you are on the Paleo Diet?

Paleo can be a confusing diet. You need to know what foods and snacks are allowed. Popcorn is a common food that can be tricky to include. Is it possible to eat popcorn while on the Paleo diet

It's not easy to answer because it's made of corn, which is a vegetable that doesn’t follow Paleo guidelines. However, it's not inherently unhealthy. Because of its high carb content, traditional popcorn should not be eaten if you strictly follow a Paleo diet.

There are other options, however. Coconut milk popsicles may satisfy your need for crunchy, salty treats but not affect your nutritional balance. For those who love to make their own snacks, almond flour or cauliflower crackers might be the perfect choice!

No matter what snacks you choose, make sure to read all labels before buying packaged foods. By doing so, you can ensure your nutrition goals are met without consuming foods high in sugar or refined carbohydrates.

When choosing the right snacks for your Paleo diet, make sure to explore all options - popcorn included!

What are the 3 food options for Paleo?

Paleo is an easy way to change your diet. It involves eating mostly whole, unprocessed foods, which were available to our ancestors during Paleolithic times - such grass-fed meats and fish, as well as fruits and vegetables. This ancestral plan allows you to enjoy three delicious and nutritious meals:

1. Savory Grass-Fed Beef: Cuts of 100% grass-fed beef are a great source of protein and can be enjoyed in endless ways. Whether it's burgers or stews, there's no shortage of ways to make grass-fed beef taste amazing!
2. Satisfying salmon: Salmon is rich in essential omega-3 fatty acid and delicious when poached or grilled. Freshly harvested herbs can be added to the salmon for an extra gourmet flavor.
3. Fibre-rich Avocados: Avocados are an amazing source of heart-healthy monounsaturated fat - plus, they're packed with fibre! Enjoy them in salads, or throw half an avocado into your blender for a quick smoothie.

What are the Paleo benefits?

The Paleo diet has numerous potential health benefits, focusing on eating whole, unprocessed foods. These include:

• You can have a better digestion by eating nutrient-dense, fiber-rich foods. This will help you to maintain a healthy digestive system.
• Reducing inflammation: You can avoid processed and refined ingredients to reduce inflammation.
• Balanced blood glucose levels: Eating low glycemic-index foods can help stabilize blood sugar levels, and reduce your desire to eat sugary snacks.
• Energy boosting: Nutrition-dense foods can boost energy levels and keep your day energized.
• Increased mental clarity: A Paleo diet can improve cognitive function, focus, and decrease the risk of developing neurological diseases.
• Paleo diets can be helpful in weight loss because they are low in calories.
• Better cardiovascular health: Eat lean proteins, healthy oils, and lots of fruits and veggies to lower your risk of developing heart disease.
• Reduction in the risk of chronic diseases

Statistics

• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)

External Links

[TAG148]

• The metabolic and physiological effects of a hunter-gatherer diet (Paleolithic-type diet) in type 2 diabetes

[TAG150]

• The influence of Paleolithic nutrition on chronic diseases: systematic review & meta-analysis - Nutrition Journal


• Popular Weight Loss Strategy: A Review Four Weight Loss Techniques. Current Gastroenterology Reports

[TAG153]

• The Place of Dairy On a Paleo Diet - Paleo Leap


• Paleo Leap

[TAG156]

• PubMed: Scope review of Paleolithic dietary habits: A definition proposal


• The health benefits and side effects of coffee consumption: A narrative review for nutritionists and dietitians - PubMed

How To

How do I start a paleo lifestyle?

Beginning your journey towards a healthier, more balanced lifestyle with a Paleo diet can be daunting. There is no reason to be afraid or overwhelmed. If you have the right information, motivation, and the will to succeed, you can enjoy all the benefits of the ancestral approach in no matter how short a time.

Start small and make a difference. First, eliminate any packaged or processed foods containing sugars, wheat, corn and grains, dairy, and trans fats. Next, start adding fresh fruits to your meals each day. Include healthy sources of protein like lean meats. Wild-caught seafood is also an excellent option, as it contains more nutrients.

In addition to trying new recipes with lots of flavour and inspiration, remember that meal prepping is key - it will keep you motivated to stay on track during those busy days! Take advantage of resources like YouTube channels, cooking blogs, books, and apps for plenty of meal ideas, so you never get bored.

When it comes to any diet change, consistency is key. As long as you keep your focus on quality and not quantity, drink plenty of water throughout the day, exercise regularly, and drink lots of water, you will be successful. Paleo can be intimidating at first, but if you do it right, Paleo can help you reach your ultimate nutrition goals for both body and mind in no time.

It is important that you remember that Paleo does not require you to eat exactly as your ancestors did. Instead, focus on eating whole foods such as fruits, vegetables, nuts and seeds, lean proteins, and healthy fats. Include a wide variety of food types from each food group to ensure you have a varied diet. Don't forget about your body, and adapt your diet as necessary.

Resources:

[TAG159] Indulge in a mindful eating experience with Dr. Pal and Saravana Kumar as they share insightful tips at AappaKadai Indian Restaurant in this VLOG. #drpal

[TAG160] 3x Healthy Dessert Recipes | Healthy & Quick Fall Recipes | Soul Sync Body | Sanne Vloet Hi loves, It was Thanksgiving this past week here in the U.S.

[TAG161] Reacting to DAY 3: EATING TO FIGHT FOOD ADDICTION + GETTING DIAGNOSED IN KUWAIT + craziest night at the casino, I gave a guy my number, & get drunk with me |

[TAG162] Today we are revealing what one year on Keto has done to our bodies.... To check out our friends at Air2Ground Farm visit #homesteading #keto #ketodiet

[TAG163] Carnivore Doctor Shares Wisdom from her 15 Year Carnivore Diet Journey. Make sure to watch this Carnivore Doctor Shares Wisdom from her 15 Year Carnivore Diet

[TAG164] As we go into the fall shortage season we're seeing major issues in dairy, pasta, and in potatoes. Whether you are a Prepper, a homesteader, or a concerned

[TAG165] Today I will be sharing 2 weight loss recipes that come out perfect every time. I will be sharing my easy tofu recipe that never disappoints and a delicious

[TAG166] This delicious and healthy meal of roasted, jammy sweet potatoes with salty grilled chorizo and tangy chimichurri is a real flavour explosionThe post Sweet

[TAG167] I'll tell you guys, I really enjoyed using this stove. When I first saw it on AliExpress I knew I would want to get it. After a few weeks I caved, and I was

[TAG168] LCR Merch: Recipes & Discount Links over on my website: Equip Protein Powder: Use DISCOUNT CODE LOWCARBREVELATION Coaching Programs and Macros:

[TAG169] Holiday Guide No Regrets! Solid Tips and Takeaways! *GIVEAWAY* Livestream 7PM EST, 4PM PDT. All the tips we discussed in today's livestream are here!

[TAG170] For a quick lunch or kid-friendly meal, try making mini pizza using English muffins or mini naan breads. We love Hawaiian pizza,The post Mini Pizza With Ham &

[TAG171] Get ready for a tasty journey with my curated list of the best Mediterranean appetizers! From whipped feta and falafels to GreekThe post Best Mediterranean

[TAG172] If you are planning a trip “down under” or residing in Australia then one of the most important things on your mind will be Australian cuisine. Do you want to

[TAG173] This post is definitely coming a tad early because I haven’t fully healed from my recent scarless mole removal experience, but I just couldn’t wait to share

[TAG174] My easy Chocolate Pecan Pie is as good as it gets when it comes to healthy holiday desserts. I worked on this low-carb pie recipe for years, perfecting it back

[TAG175] When I think about Austin, TX, floods of memories come back to when I first started my blog. I remember going to PaleoFX for the first time in 2013, where I

[TAG176] I’ve curated a list of some of my favourite Asian appetisers. From the ever-popular chicken satay and crispy samosas to the delightfulThe post Best Asian

[TAG177] Pinwheel sandwiches are an excellent lunchbox item and hors d’oeuvres that people are familiar with from attending parties and potlucks. They areThe post

[TAG178] This festive whole-baked salmon fillet is slathered with lemony, herby, garlicky sour cream sauce and topped with pine nuts and pomegranate seeds.The post

[TAG179] My Gluten Free Pumpkin Bread recipe is the stuff that autumnal dreams are made of, but it’s so magical we bake it all year long. Gluten Free Pumpkin Bread

[TAG180] Fall in love with these baked cinnamon apples, perfect for a cozy, yet healthy dessert. Brown butter, cinnamon and pecan topping isThe post Baked Cinnamon

[TAG181] Old-fashioned ham salad is a classic American recipe that has been enjoyed for generations. It features finely diced ham, celery and sweetThe post

[TAG182] This Mediterranean-inspired quinoa breakfast bowl is topped with Greek yoghurt, berries, nuts and honey. It’s nutrient-dense, satiating and delicious! With a

[TAG183] Fiber is so important in our diet. Not only does it aid in digestion, regulate blood sugar and appetite, and reduce inflammation, but it may reduce risk of

[TAG184] If you’ve ever wondered how to make a Pumpkin Spice Latte without dairy, sugar, chemicals, and caffeine, this recipe is for you! My superfood PSL is made with

[TAG185] These crispy garlic prawns are simply the BEST! This recipe is a combination of two of my favourite dishes – Hawaiian garlicThe post Crispy Garlic Prawns

[TAG186] This Chicken Broccoli Alfredo with Penne Pasta recipe is my ultimate comfort food. Creamy and flavourful, this recipe is loaded with tenderThe post Chicken

[TAG187] Embrace the flavours of fall and winter with this vibrant butternut squash salad featuring juicy pomegranate seeds, creamy feta, crunchy pumpkin seeds,The post

[TAG188] The Mediterranean diet is similar to the paleo diet in that it emphasizes vegetables, fruits, nuts, seeds, and healthy fats. It is also easy to cook. ..

[TAG189] Turn holiday ham leftovers and basic veggies into a quick, delicious ham fried rice. Get creative – supermarket ham, bacon, diced chicken,The post Ham Fried

[TAG190] This one’s for you, my chili lovers: a curated collection of 33 best chili recipes! From classic beef to white chicken, healthy, slow-cooker,The post 33+ Best

[TAG191] TikTok Pizza Lava Toast is a recipe that went viral on TikTok and as some of you might be curious to tryThe post  TikTok Pizza Lava Toast appeared first on

[TAG192] My Chocolate Gluten Free Cupcakes for Halloween are the most adorable, healthy Halloween treats to serve your little ghosts and goblins. Chocolate Gluten Free

[TAG193] Learn how to make easy garlic naan bread with this step-by-step recipe. Use it as an accompaniment to Indian curries, soups and stews, orThe post Easy Garlic

[TAG194] Slow Cooker Chicken Tikka Masala is a flavourful and aromatic dish that combines tender chicken with a creamy tomato-based sauce and a blendThe post Slow

[TAG195] This avocado turkey sandwich is easy to make and comes with a delicious twist of sun-dried tomato aioli. Let me show you how toThe post Avocado Turkey Sandwich

[TAG196] This one’s for you, my chili lovers: a curated collection of 33 best chili recipes! From classic beef to white chicken, healthy, slow-cooker,The post 33 Best

[TAG197] This delicious sun-dried tomato aioli is a versatile condiment that can be used as a sandwich spread, salad dressing, or a dip. Make itThe post Sun-Dried

[TAG198] This roasted acorn squash is stuffed to the max with absolutely everything you’re craving!  Savory sausage, veggies, and herbs with sweet apples and raisins

[TAG199] Autumn isn’t complete for our family without making this easy Baked Apples with Cinnamon Sticks recipe. Baked Apples with Cinnamon Sticks Made with a handful

[TAG200] This Paleo Pumpkin Coffee Cake has it all!  Moist cake with sweet fall spices topped with an addicting crumb topping and maple icing!  Fancy enough to serve to

[TAG201] Cook Eat Well - Healthy paleo, keto and gluten-free recipesMake your next chicken dinner with one of these boneless chicken thigh recipes that are quick, easy,

[TAG202] The Paleo Diet, often referred to as the “caveman diet,” is a popular diet that mimics the way our ancestors used to eat.  This article will explore the types

[TAG203] This apple cinnamon granola is the ultimate grain free granola for fall! Packed with apple pie spice, chopped nuts, coconut, chewy dried apples and sweetened

[TAG204] This healthier paleo version of classic apple cider donuts is a delicious treat to bake for fall!  They’re soft and tender, filled with apple pie spice and

[TAG205] When apples are in high season, this Low-Carb Apple Galette is a fantastic way to use ’em up! Low Carb Apple Galette This easy gluten-free dessert recipe with

[TAG206] Autumn isn’t complete for our family without this quick Easy Baked Apples recipe made with a handful of healthy ingredients! Easy Baked Apples Recipe with

[TAG207] These Paleo Pumpkin Waffles are crisp on the outside, soft inside and filled with warm fall spices. They’re just sweet enough to enjoy alone or you can top

[TAG208] This hearty and savory paleo chicken stroganoff is made all in one skillet for a quick, delicious and cozy weeknight meal.  It’s Whole30, low carb and keto and

[TAG209] My Low-Carb Chocolate Zucchini Bread recipe is perfect when your garden is exploding with zucchini! We love it so much, though, that we make it year round.

[TAG210] My Low-Carb Chocolate Zucchini Bread recipe is perfect when your garden is exploding with zucchini! We love it so much, though, that we make it year round.

[TAG211] These Paleo Morning Glory Muffins are perfect for breakfast and snacking! Loaded with goodies like apples, carrots, raisins and pecans and flavored with orange

[TAG212] Keto has its share of benefits, such as weight loss. However, whenever you switch to a keto diet, it comes with the hassle of shopping for new food items, and

[TAG213] This Greek Pasta Salad has tons of flavor and is a breeze to make!  Perfect for summer picnics, lunches or as a light dinner. It’s paleo, grain free and vegan

[TAG214] This healthy Spiced Green Schug Sauce pairs perfectly with the hummus and muhammara pictured above. Made from superfood herbs, Schug is fantastic with

[TAG215] A non-savory quiche that’s also not sweet enough to be called a pie? That’s my new Gluten Free French Toast Quiche with added protein! The minute I go calling

[TAG216] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis easy chicken salad with grapes and walnuts is a healthy version of the restaurant classic you

[TAG217] You want the full meal deal in one slice? This Gluten Free Loaded Cheeseburger Casserole has it all and the sweet potato fries to boot!   Y’all know after I

[TAG218] The paleo diet is a popular way to eat. It has a lot of benefits, including reduced inflammation, increased insulin sensitivity and reduced blood..

[TAG219] This Raspberry Crumb Cake is tender and moist and bursting with sweet raspberry flavor! It starts with a grain free lemon almond coffee cake topped with fresh

[TAG220] Nope it’s not even a little bit paleo BUT this Gluten Free Chicken Sausage and Roasted Corn Chowder is sure to please everyone else with tastebuds! If you’ve

[TAG221] These lightly sweetened dairy-free Fudgsicles were a major hit with my chocolate loving teenage sons, and I still make them for my husband. Fudgsicle Recipe I

[TAG222] Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom delectable cakes and pies to decadent brownies and creamy mousse, you'll find easy recipes for

[TAG223] Hear me out… cottage cheese, but make it dessert with this Protein Packed Peanut Butter Pudding! I know, cottage cheese is having a moment which makes this

[TAG224] This paleo and vegan blueberry cobbler has quickly become a family favorite! A sweet gooey blueberry layer is baked with a biscuit cobbler topping that’s

[TAG225] This refreshing Mexican Chocolate Vegan Ice Cream recipe is a wonderful dessert for hot summer days. With its warming spices, it’s also incredible when the

[TAG226] Cook Eat Well - Healthy paleo, keto and gluten-free recipesIf you've never roasted garlic on the grill before, you won't believe how easy it is. With just

[TAG227] Cook Eat Well - Healthy paleo, keto and gluten-free recipesAmazon's "epic day of best deals" happens only once a year. If you love a good deal, now is the time

[TAG228] Most evenings, an hour or so after dinner, I make this healing Aloe Vera Juice Lemonade recipe to soothe my gut. Aloe Vera Juice Lemonade Recipe I also can’t

[TAG229] Cook Eat Well - Healthy paleo, keto and gluten-free recipesNeed some healthy ideas for salad toppings? These quick and easy salad recipes will give you plenty

[TAG230] Cook Eat Well - Healthy paleo, keto and gluten-free recipesTry this easy paleo antipasto salad recipe for a quick weeknight dinner. Start to finish it takes

[TAG231] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese healthy strawberry muffins are so quick and easy to put together. Perfect for breakfast or an

[TAG232] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for an easy, delicious and healthy comfort food recipe? These gluten-free casseroles have

[TAG233] Cook Eat Well - Healthy paleo, keto and gluten-free recipesHere's how to make cold brew tea for a perfect glass of iced tea with lemon and mint on a hot summer

[TAG234] Cook Eat Well - Healthy paleo, keto and gluten-free recipesHere's a summertime favorite with a healthy twist. An easy homemade lemonade recipe with honey

[TAG235] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for ways to spice up your burger dinner? These recipes for healthy sides for burgers are a

[TAG236] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis homemade Italian dressing recipe is so easy to make and tastes so much better than store-bought.

[TAG237] Cook Eat Well - Healthy paleo, keto and gluten-free recipesNeed an easy low carb side dish you can take to potluck? From salads to vegetable dishes, you'll

[TAG238] Pure aloe vera is a magical substance that comes from inside the leaf of an aloe vera plant. This beautiful plant has numerous healing properties, read on to

[TAG239] It’s salad season biiiiish! I said last week that I’m feeling like it’s time for a salad series and I wasn’t lying. I made this tomato salad recipe last week

[TAG240] Cook Eat Well - Healthy paleo, keto and gluten-free recipesEasy dark chocolate pots de creme—all the decadence of the traditional French dessert without dairy

[TAG241] Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom salads to soups and from casseroles to wraps, these easy leftover rotisserie chicken recipes

[TAG242] Looking for a healthy snack that’s low carb and high in fiber? My Keto Chia Pudding for One is the answer. Keto Chia Pudding for One Yes, it turns out the chia

[TAG243] “Hello darling, my old friend. I’ve come to talk with you again.” Maybe that’s not exactly how the Disturbed lyrics go, but darkness just didn’t feel right in

[TAG244] Throughout our lives, we are often told to take a deep breath. Whether we are at the doctor for a checkup, moving our bodies, experiencing pain, or being

[TAG245] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for easy healthy recipes using fresh berries? Here are 15 delicious summer berry recipes to

[TAG246] This Grapefruit Ranch Water recipe is made with replenishing electrolytes and will keep you detoxing while you retox! Grapefruit Ranch Water Recipe We can’t

[TAG247] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for ways to make weeknight meals faster and easier? Rotisserie chicken is a great meal prep

[TAG248] If you're looking for a new way to eat, then you're probably curious about the paleo versus plant based diet. Basically, the paleo diet is a diet..

[TAG249] In the mood for a treat, but don’t want to make an entire batch of dessert? My Chocolate Chip Cookie for One will hit the spot when you’re craving a little

[TAG250] In today’s health-conscious world, it’s hard to ignore the buzz around gluten-free eating. Whether you’re a dedicated Paleo follower or a steadfast vegan,

[TAG251] Detoxification is a vital process that our bodies naturally carry out, but sometimes we need to give it a little extra support. As the world becomes more

[TAG252] Traveling can be a great way to take a break from the daily routine and experience something new. However, navigating unfamiliar places combined with changing

[TAG253] Eggplant used to CREEP ME OUT. It’s slimy, it’s weirdly undercooked and inedible if you don’t cook it long enough, and there aren’t a ton of ways that I know

[TAG254] Do you want to remain calm, relaxed, and collected in the face of competition? Are you feeling overwhelmed leading up to the state cooking competition? Several

[TAG255] The media has a significant impact on our world, shaping our beliefs, values, and understanding of truth. They also have a significant influence on our

[TAG256] Filling and hearty in 10 minutes – you cannot beat the ease of this Instant Pot Sausage and Rice! Did you see? I had awake surgery! I know it’s a little wild

[TAG257] Looking to feed a crowd easily for any meal of the day? This TATER TOT BREAKFAST CASSEROLE does the trick and comes together without browning the meat in

[TAG258] Trends are funny. Now that TikTok is so huge, different ideas get popular so fast. Like butter boards. That was stupid. Or healthy coke. Was I going to try

[TAG259] Lately, many of you have been asking me to create a homemade electrolyte powder recipe. It began when I wrote about Women, Food, and Hormones, and continued to

[TAG260] In the first few years of marriage, it was pretty easy to think through the top things I learned that year. But now it feels like the years are speeding by and

[TAG261] The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

[TAG262] In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

[TAG263] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG264] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG265] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG266] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG267] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG268] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG269] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG270] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG271] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG272] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG273] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG274] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG275] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

[TAG276]

Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG277] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG278] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG279] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG280] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG281] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG282] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG283] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG284] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG285] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG286] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG287] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG288] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG289] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG290] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG291] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG292] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG293] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

[TAG294]

These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

[TAG295]

These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

[TAG296]

These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

[TAG297]

This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

[TAG298]

These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

[TAG299]

These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

[TAG300]

These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG301] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG302] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG303] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG304] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG305] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG306] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG307] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG308] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG309] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work