Diet And Multiple Sclerosis

Dr. Terry Wahls, an Institute for Functional Medicine certified practitioner, conducts clinical studies using functional medicine principles to treat multiple sclerosis. She was honored with the Institute for Functional Medicine Linus Pauling Award in 2018 for her research, clinical care and patient advocacy. Dr. Wahls suffers from secondary progressive multiplesclerosis. For four years, she was confined to a tilt/recline chair. Dr. Wahls has restored her health by using a diet program and lifestyle she developed specifically for her. She now rides her bike every day to work. She is the co-author of The Wahls Protocol, How I Beat Progressive Multiple Sclerosis Using Paleo Principles & Functional Medicine (paperback), The Wahls Protocol : A Radical Way to Treat Chronic Autoimmune Diseases Using Paleo Principles – The Revolutionary Modern Paleo Plan for Treating All Chronic Autoimmune Condition and The Wahls Protocol Cooking For Life: The Revolutionary Modern Paleo Plan for Treating All Chronic Autoimmune conditions. Learn more about the current study Efficacy of Diet on Quality of Life in Multiple Sclerosis at terrywahls.com/msstudy. Get a one page handout on the Wahls(tm). Follow her on Instagram at @drterrywahls and on Facebook/Twitter @TerryWahls. Subscribe to her weekly research update.

Do you believe that food does not have an impact on MS? They tell you that there are no studies showing a connection between MS and diet? They're wrong!

Since more than a decade, I have conducted clinical research to test the effects of diet on people with MS. It's good to know that people are finally beginning to use diets as a way of controlling MS symptoms. Our research lab has studied the modified Paleolithic Diet, the ketogenic Diet, and the Low Saturated Fat diet.1-7 It is clear that the improved diet results in a reduction of fatigue, anxiety, depression4, and depression4 as well as an improvement of quality-of-life.1,2,4,6,7I have conducted seven clinical trials and published more than 70 peer reviewed scientific papers, abstracts and posters. Other researchers have cited our MS diet studies hundreds of times.

There are more people who are conducting dietary intervention studies for MS. Twelve randomized controlled dietary interventions studies have been published in people with MS. A recent editorial in Neurology, one of the most influential and widely read journals that publish MS research, stated that there are now proofs that diet can improve quality-of-life for people with MS. This is huge. Your physician may not be up to date with the latest studies if they tell you that diet doesn't matter.

This article will explain how you can sign up to participate in the study.

Diet studies in MS findings

Multiple studies combined and analyzed in a single analysis provide the strongest evidence of whether an intervention is beneficial (or harmful). Meta-analysis is the name of this type of analysis. A network meta analysis compares and combines all studies known to determine the most effective treatments. This is a much stronger proof than just looking at one study. Now that we have published enough studies on the impact of diet on fatigue, and on quality of life, it is possible to perform these important meta analyses.

This paper was a network metaanalysis. The investigator can rank interventions in order of effectiveness using a network meta-analysis. In January 2023, the paper was published by Neurology - the journal most read by neuroscientists, practicing neurologists and neurosurgeons. Dr. Linda Snetselaar reviewed randomized dietary interventions in MS with fatigue or quality-of-life as the outcome. The authors identified 12 studies that examined 8 diets, including Mediterranean, Paleolithic (low saturated fat), anti-inflammatory diets, ketogenic diets, fasting diets, calorie restrictions, and the participant's normal diet. These 12 studies enrolled 608 participants in total. For the improvement in fatigue, mental quality of health, and physical quality of health, we calculated the standardized mean differences (SMD). For the control diet and intervention diet, the 95% confidence range (CI) was calculated. Scientists can say that the intervention is successful if both the SMD improvement and the 95% Confidence Interval are on the intervention's side. Dr. Snetselaar used this method to determine if any diets are effective in reducing fatigue or improving the quality of life. This is how she ranked all eight diets in terms of their effectiveness at reducing fatigue and improving quality of living.

Comparing each diet to the control, the confidence intervals for three diets were completely on the side of fatigue reduction. The five other diets did not perform significantly better than control diet. In descending order of magnitude, the Paleolithic diet (SMD -1.27, 95% CI -1.81, -7.74), low saturated fat (Swank Diet) (SMD -9.0, 95% CI -1.39., -04.22), and Mediterranean diets (SMD -8.89, 95% CI -1.15., -6.64), were all associated with a reduction in fatigue severity. Two diets were significantly associated with improved quality of living when compared to the usual diet. These two diets are the Paleolithic diet (also called the Wahls(tm), diet) (SMD 1,01; 95%CI 0,40, 1.63), and the Mediterranean diet (SMD 0,47; 95%CI, 0.08, 0.86). Our lab was responsible for half of the Swank diet studies and all the Paleolithic studies that were cited in the meta-analysis. The Paleolithic Diet that was reported is actually the Modified Paleolithic Diet, also called the Wahls(tm).

How to eat if you suffer from MS

Three of the best diets to reduce fatigue or improve quality of life include the Mediterranean diet, the modified Paleolithic diet (WahlsTM diet), and a diet low in saturated fats (Swank Diet).

The Mediterranean diet encourages the consumption of more fruits and vegetables, whole grains, legumes and fish. It also reduces or eliminates processed foods, fast food, white rice and breads. The Mediterranean diet also limits dairy and red meat consumption.

The Swank diet is a low-saturated fat diet that encourages the consumption of vegetables, fruits and whole grains as well as white poultry and fish. It restricts saturated fat intake to 15 grams per day and restricts red and dark meats, dairy fat and saturated fat.

The modified Paleolithic Diet (Wahls(tm), encourages eating more vegetables (6 to 9 servings a day), 6-12 ounces of fish or meat per day and fermented food, nuts and seeds every day. The diet excludes grains containing gluten, dairy and eggs, and reduces or removes processed foods and fast food.

Have a discussion with your family about the research. Which diet plan do you want?

Next steps for improving your diet

It is hard to stop eating processed foods and fast food. They are all around us. They are inexpensive. If you try to stop eating fast food and processed foods, you may experience headaches, irritability and intense cravings. This is because these foods are designed to cause food cravings.

I tell my clients that if the family makes dietary changes together, they are more likely to succeed in changing their eating habits. Discuss which foods you would like to remove from your diet. Start with sugar-sweetened drinks and processed snacks. You can start planning for success once you and your family decide which foods you will emphasize, and which you'll reduce or eliminate.

Create an eating environment that supports your goals. You can make it easier for people to eat foods that you want them to. And you can remove food items from sight so they are not tempted.

It's not easy to give up sugar, gluten, milk, and processed food. Gluten (protein found in wheat, barley and other ancient grains), and casein, (protein from dairy), stimulate endorphin receptors, which stimulate pleasure and attention centres in the brain. People may feel irritability and cravings as they reduce or eliminate processed foods and sugar. The first thing you should do is eliminate all sugar-sweetened drinks. The next step is to eliminate foods that cause blood sugar levels to spike the fastest, such as white bread, pastas, cereals, and whipped potatoes. Third, reduce fast food intake or eliminate it altogether. These initial steps are part of the recommendations made for the three most efficient diets: Mediterranean, modified Paleolithic and low saturated fat.

The modified Paleolithic (WahlsTM) diet and the Mediterranean diets share many features. These include less sugar added, fewer ultra-processed food, and a greater amount of non-starchy veggies. Low saturated fat diets also reduce added sugar, ultraprocessed food, and fast food. Start by eliminating added sugars, ultra-processed snacks, and fast food.

It is not surprising that Dr. Snetselaar found the greatest effect with the modified Paleolithic (WahlsTM) diet. We have studied the modified Paleolithic Diet in several studies. It removes three of the most common antigens that trigger the immune system (gluten casein and egg albumin).

In the same issue as Dr. Snetselaar’s network meta-analysis, an editorial entitled Diet and Multiple Sclerosis appeared. The authors of the article recommended that neurologists discuss the importance of diet with all of their MS patients. The authors of the editorial said that MS patients need to be informed that a healthy eating plan is important and can affect fatigue and quality-of-life. The MS group also recommended that MS patients visit a Registered Dietitian for personalized advice and support on diet improvement. These visits would be likely covered by most health insurance plans. They also suggested that MS patients be sent to a Registered Dietitian for personalized guidance and support regarding diet improvement. These visits would likely be covered by many health insurance plans.

We've come a very long way. In 2010 my ideas about diet were radical. My ideas were deemed dangerous and I was prohibited from speaking. The modified Paleolithic Diet was once considered dangerous for MS Patients. Well-respected MS scientists now say that all MS patients need to be encouraged to adopt a healthy, low-saturated fat diet, such as the Mediterranean diet, Paleolithic diet, or a Paleolithic diet.

Take part in a study

It is a great step forward, but we still need larger and longer diet studies. We are looking for people who want to participate in these studies.

We are recruiting participants to participate in a study that compares the modified Paleolithic Elimination Diet and the time-restricted Ketogenic Diet with the usual diet over a period of two years (NCT05007483). We are seeking people between 18 and 70 years old with relapsing remitting MS. The participants must agree to randomly be assigned to the modified Paleolithic diet (also known as the Wahls diet), the time-restricted Olive Oil Ketogenic diet or the usual diet. If you are currently following a Paleolithic or ketogenic diet, then you will need to be willing to change to the modified Paleolithic or ketogenic diet if randomly assigned to it.

You will also need to be willing to visit Iowa in the month of 0 to conduct your first study. You will need to return to Iowa in month 3, and also month 24. You will be asked to complete questionnaires regarding your mood, energy and ability to perform daily tasks. Also, you will be tested on walking, hand, memory and vision. You will be given a brain MRI without contrast at month 0 as well as month 24 to measure the rate of change in brain volume.

We are interested in whether improving the diet can lead to a healthier brain ageing. The average rate of brain volume reduction in people with MS is three times faster than that seen with healthy aging. My clinical experience with MS patients has shown me that improving diet can help people regain healthy brain volume loss. It will be a huge achievement if our study proves that. None of the DMTs has been able get people with MS to return to healthy brain volume losses.

We want you to be part of this study if you have relapsing remitting MS and you are between 18 and 70 years old. You must also be willing to visit Iowa three times in two years. Please complete the screening tool if you're interested. We encourage you to join our patient registry even if you don't qualify for the study. I urge you to fill out this short survey if you suffer from optic neuritis (also known as radiologically or clinically isolated syndrome), multiple sclerosis, relapsing remitting MS, or both.

It takes 30 years to change the standard of health care. Halfway through my journey, I have been on this path for 15 years. My goal is to make diet the standard of care for MS patients, so they are told diet is important and encouraged to improve their diet in order to protect their brains. We need to publish more peer-reviewed, scientific studies in order for this to be possible. I am conducting that research and need participants who are willing to participate in the study intervention as well as the control. Are you willing to participate? Are you ready to help me change the standards of care?

Donations from the public have supported a large part of my research. Donations have been received from people just like you, and grateful patients whose life we've touched. Learn more about our innovative research program by clicking here.

Citations

1. Bisht B, Darling WG, Grossmann RE, et al. A multimodal intervention in patients with secondary progressive Multiple Sclerosis: Feasibility and effect on fatigue. J Alternative Complement Med. May 2014;20(5):347-55. doi:10.1089/acm.2013.0188

2. Bisht B, Darling WG, Shivapour ET, et al. A pilot study shows that multimodal intervention can improve fatigue and quality-of-life in patients with progressive multiple sclerosis. Degener Neurol Neuromuscul Dis. 2015;5:19-35. doi:10.2147/DNND.S76523

3. Bisht B, Darling WG, White EC, et al. Effects of multimodal interventions on gait, balance and mobility of subjects with progressive Multiple Sclerosis: A prospective longitudinal pilot study. Degener Neurol Neuromuscul Dis. 2017;7:79-93. doi:10.2147/DNND.S128872

4. Lee JE. Bisht B. Hall MJ. A nonpharmacologic, multimodal intervention improves moods and cognitive functions in people with Multiple Sclerosis. J Am Coll Nutr. Mar-Apr 2017;36(3):150-168. doi:10.1080/07315724.2016.1255160

5. Lee JE, Titcomb TJ, Bisht B, Rubenstein LM, Louison R, Wahls TL. A modified MCT based ketogenic diet increases blood beta-hydroxybutyrate, but has less of an effect on fatigue and the quality of life for people with Multiple Sclerosis when compared to a modified Paleolithic Diet: a waitlist controlled, randomized study. J Am Coll Nutr. Jan 2021;40(1):13-25. doi:10.1080/07315724.2020.1734988

6. Wahls TL, Titcomb TJ, Bisht B, et al. The WAVES randomised parallel-arm trial evaluated the impact of Swank and Wahls dietary elimination interventions on fatigue and the quality of life of patients with relapsing remitting MS. Mult Scler J Exp Transl Clin. Jul-Sep 2021;7(3):20552173211035399. doi:10.1177/20552173211035399

7. Irish AK, Erickson CM, Wahls TL, Snetselaar LG, Darling WG. A pilot study evaluating the randomized control trial of a modified Paleolithic diet intervention for relapsing remitting MS. Degener Neurol Neuromuscul Dis. 2017;7:1-18. doi:10.2147/DNND.S116949

8. Reese D., Shivapour ET., Wahls T.L., Dudley Javoroski S.D., Shields R. Neuromuscular Electrical stimulation and dietary intervention to reduce oxidative stresses in a secondary progressing multiple sclerosis patients leads to marked improvements in function: A case report. Cases Journal. Aug 10 2009;2:7601. doi:10.4076/1757-1626-2-7601

The Paleo Mom published the first article on Diet And Multiple Sclerosis.

Frequently Asked Questions

How can the Paleo Diet fit your lifestyle?

A paleo lifestyle does not mean living a strict diet. This lifestyle is about changing your whole life. It covers everything, from nutrition to fitness, relationships, career, mental health, and more. It requires dedication and commitment to make sure it fits in your busy schedule.

Understanding what foods are included in the paleo diet and which alternatives can be substituted is key when making this transition. Many people find that shopping for food, meal prepping, and recipe researching become a huge part of their weekly routine. If you are following strict paleo, each detail matters. So make sure to check every item before you place it in the shopping cart.

It is important to have a consistent way to eat healthy while also consuming snacks and meals that are prepared in advance for those who live on the go. Although takeout may seem like a good option, many restaurants offer gluten-free or low-carb options. You can have a great night out with creativity and premeditation without having to compromise your goals.

Do not let this overwhelm you. Planning will help you stay on the right track with paleo and allow for delicious new recipes to be incorporated into your day. Prefer nutrient dense ingredients to processed items.

What are three foods you can eat when following the Paleo diet

A Paleo diet is a simple way to improve your eating habits. 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. These are three nutritious and delicious foods that you can enjoy as part of the ancestral plan.

1. Savory Grass Fed Beef: 100% grass-fed beef cuts are a great source for protein and can be used in countless ways. Whether it's burgers or stews, there's no shortage of ways to make grass-fed beef taste amazing!
2. Satisfying salmon: This fish is full of essential omega-3s and can be grilled or poached to make it a delicious choice. For an added gourmet twist, add freshly picked herbs.
3. Fibre-rich Avocados: Avocados are an amazing source of heart-healthy monounsaturated fat - plus, they're packed with fibre! Use them in salads and as a part of a smoothie.

Can I eat as many fruit as I wish on paleo diet?

You may be surprised to know that paleo doesn't allow you to eat processed snacks. Instead, the paleo diet focuses on eating whole foods, such as fruits, vegetables, meats, and nuts.

But how much fruit are you allowed to eat? Your individual nutritional needs will determine the amount of fruit you can eat. While the Paleo diet doesn't limit how much fruit you can consume, you need to remember that a high intake of sugar from fruits can increase the risk for several issues, such as weight gain and blood sugar changes.

We recommend eating only 1-2 pieces of fresh fruit per day (1/2 cup to 1 cup depending on type), or frozen/dried. For extra fibre and nutrients, however, you should not eat more than two spoons at a given time. You should choose fiber-rich foods like melons, berries, apples, and pears. They can be eaten raw, in smoothies or as a snack.

Also, consider adding low-sugar foods like avocados and olives to your diet. These two groups are high in healthy fats.

Paleo makes it possible to indulge in delicious ripe foods by practicing moderation and incorporating other nutritious foods. Don't forget about enjoying your food!

Can you eat bananas when following a paleo diet?

It can be overwhelming to plan your nutrition. Do you follow the latest trends or stick to what is best for you? Research is always a good idea when you want to eat healthy and make better choices.

Paleo is a popular way to eat. Its main focus is abandoning processed and packaged foods in favour of something closer to what our ancestors likely ate thousands of years ago. The main focus is on fruits and vegetables, not carbs like bread, pasta, or other grains. What about bananas?

The short answer: yes, you can eat bananas on a paleo diet. They are one of nature's oldest snacks and have been staples of many diets worldwide since ancient times. They can provide an excellent energy boost for before or after a workout as well as throughout the day. They also contain nutrients like potassium, vitamin C & B6, vitamin D, manganese, and magnese.

Bananas can be a healthier option to sugary snacks. They are low in calories and provide additional nutrition that conforms to strict paleo guidelines. You should be careful about how often you eat this delicious, naturally sweet fruit.

Feel free to enjoy some delicious sliced bananas topped with Greek yogurt or shredded coconut for breakfast.

Is it possible to gain weight by following a paleo diet.

You must remain positive and persistent in your efforts. Take time to evaluate your diet and lifestyle. You can then make adjustments that will help you achieve long-term nutrition balance and sustainable results. To accurately evaluate whether the paleo diet is right for your body goals, it is important to understand its underlying principles.

Ultimately, depending on how strictly you adhere to the diet plan, what foods you choose from each food group, and your principal activity level during any given day or week, you may find a paleo diet could help you achieve the fitness targets desired. This method can also help you lose weight.

Realistic results can be achieved when you make practical meals that meet your caloric and physical activity needs.

You can increase portion sizes by adding more fats like nuts or sweet potatoes to your diet. However, this should be done in moderation so that you don't add too many processed foods like flours and refined sugars.

A balanced lifestyle that focuses on nutrition will result in optimal health. It is important to remember that nutrition should be your north star. This way everyone can reach their desired results while adhering to their chosen nutrition protocol.

Who shouldn't try the Paleo Diet

Paleo Diet shouldn't be used by anyone looking for a quick fix. This eating plan does not promise quick results, but long-term lifestyle shifts. For those who are focused on weight loss, it may take several months before they see the results they desire.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic meals can also cause people with sensitive stomachs to feel overwhelmed by high amounts of protein.

People who change diets all the time will not be successful. Sticking to a consistent routine is the best way to stay on track, even if this means changing some ingredients. It is important to be committed to the Paleo Diet. Those who jump from one diet to another should consider switching.

Additionally, people who don't have time or the ability to prepare healthy meals each day might miss out on the benefits of this lifestyle. Typically, convenience foods are not included in this diet.

Statistics

• (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)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• 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)

External Links

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• The Place of Dairy on a Paleo Diet


• All About Rice -- Paleo Leap

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• Harvard T.H. Chan School of Public Health


• Harvard T.H. Chan School of Public Health

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• Home


• Loren Cordain, Ph.D.

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• The American Journal of Clinical Nutrition


• The evidence is not in support of Paleo diet

How To

How do I know if the paleo diet is working for me?

Questioning whether the paleo diet is working for you? Trying to assess if what you're doing is translating into results? You can find the answer in measuring and being attentive.

Start by accessing your progress with baseline assessments, taking measurements such as body fat inches, weight, cardio levels, etc. These metrics will allow you to compare your body's development and change over time.

In addition to measurements, take the time to tune into how you feel physically and mentally. Notice any changes that occur since the beginning of the diet or after it has been started. It is common for people trying a new diet like the paleo to experience a sudden surge in energy and weight loss. You might not notice these subtle signals and miss crucial information about whether you should continue on the same path.

If you are looking for a way to know if something is working in your situation, talk to trusted professionals, such as personal trainers or nutritionists. They will be more than happy to give you an objective assessment of where you are with respect to your health goals.

Resources:

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[TAG223] 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

[TAG224] 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

[TAG225] 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

[TAG226] The paleo diet is a popular way to eat. It has a lot of benefits, including reduced inflammation, increased insulin sensitivity and reduced blood..

[TAG227] 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

[TAG228] 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

[TAG229] 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

[TAG230] 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

[TAG231] 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

[TAG232] 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

[TAG233] 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

[TAG234] 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

[TAG235] 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

[TAG236] 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

[TAG237] 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

[TAG238] 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

[TAG239] 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

[TAG240] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for an easy, delicious and healthy comfort food recipe? These gluten-free casseroles have

[TAG241] 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

[TAG242] 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

[TAG243] 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

[TAG244] 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.

[TAG245] 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

[TAG246] 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

[TAG247] 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

[TAG248] 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

[TAG249] Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom salads to soups and from casseroles to wraps, these easy leftover rotisserie chicken recipes

[TAG250] 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

[TAG251] “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

[TAG252] 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

[TAG253] 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

[TAG254] 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

[TAG255] 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

[TAG256] 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..

[TAG257] 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

[TAG258] 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,

[TAG259] 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

[TAG260] 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

[TAG261] 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

[TAG262] 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

[TAG263] 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

[TAG264] 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

[TAG265] 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

[TAG266] 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

[TAG267] 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

[TAG268] 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

[TAG269] The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

[TAG270] 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

[TAG271] 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

[TAG272] 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

[TAG273] 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

[TAG274] 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

[TAG275] 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.

[TAG276] 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

[TAG277] 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,

[TAG278] 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

[TAG279] 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

[TAG280] 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

[TAG281] 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

[TAG282] 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

[TAG283] 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

[TAG284]

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

[TAG285] 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

[TAG286] 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 ..

[TAG287] 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

[TAG288] 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

[TAG289] 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

[TAG290] 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

[TAG291] 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

[TAG292] 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

[TAG293] 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

[TAG294] 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

[TAG295] 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

[TAG296] 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

[TAG297] 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

[TAG298] 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

[TAG299] 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

[TAG300] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG301] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

[TAG302]

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

[TAG303]

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

[TAG304]

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

[TAG305]

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

[TAG306]

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

[TAG307]

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

[TAG308]

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

[TAG309] 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

[TAG310] 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

[TAG311] 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

[TAG312] 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,

[TAG313] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG314] 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

[TAG315] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG316] 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..

[TAG317] 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