The Paleo Diet and Gut Health

Paleo is a popular diet that focuses on foods our ancestors ate before modern agriculture. It excludes processed and refined foods and replaces them with whole grains, vegetables and fruits.

While cutting out certain food groups may help with some health markers, it can also lead to nutrient deficiencies and gastrointestinal distress. In addition, it has been linked to higher levels of TMAO, a compound that is associated with heart disease.

How Does the Paleo Diet Affect Gut Health?

The Paleo Diet is a diet that limits processed foods, grains and legumes while focusing on meat, fish, vegetables, nuts and seeds. This eating plan can be beneficial for weight loss, but it can also result in nutrient deficiencies if not followed correctly.

Taking the time to carefully select whole, unprocessed foods can make a big difference in your gut health. A balanced diet with plenty of vegetables, fruits, protein, fats and fiber, along with prebiotics, can keep your digestive system healthy and functioning properly.

Recent studies have shown that people who eat a Paleo diet long-term experience a shift in the composition of their gut bacteria. They also have higher levels of a biomarker called trimethylamine N-oxide (TMAO) in their blood. TMAO has been linked to heart disease and may be produced by certain bacteria in the gut.

The Potential Impact of the Paleo Diet on Gut Health

The Paleo Diet aims to improve gut health by limiting foods known to irritate the digestive system. It eliminates dairy products, gluten, wheat and soy, which are all known to trigger inflammation and contribute to the development of many diseases.

This diet can also lower blood sugar and reduce inflammatory markers in the body. It is also a low-carb, high-protein diet that promotes satiety and helps control weight.

But, a recent study suggests that eating too much fiber on a paleo diet may negatively impact the gut microbiome.

Specifically, participants who followed the Paleo diet for a year had lower levels of resistant starch and an increased abundance of Clostridium hathewayi, which is a species of bacteria that produces trimethylamine-n-oxide (TMAO).

These results raise concerns about long-term Paleo diet adherence. For example, a new study found that people who adhered to the Paleo Diet for more than a year had significantly lower levels of Roseburia and Bifidobacterium in their gut microbiome than those who followed a typical Australian diet.

Restricting Foods on the Paleo Diet

The Paleo Diet is a low-calorie, high-protein diet that includes foods like meat, fish and eggs. It also limits processed foods, sugar and salt.

Experts say the omission of these unhealthy foods may be a good thing for gut health, because they can lead to obesity, high blood pressure and heart disease.

However, it’s also important to eat enough vitamins and minerals. For example, it’s best to get sufficient amounts of vitamin D and calcium, both of which are important for gut health.

This can be difficult for some people, especially if they rely on dairy products for their nutrient intake. But it’s possible to get all the calcium you need from dark green, leafy vegetables and nondairy sources.

The Paleo Diet and Gut Health

The Paleo Diet is a dietary pattern that promotes eating natural animal protein, vegetables, fruits and nuts. It excludes foods that are not healthy for the human body, such as processed grains and legumes.

However, a recent study suggests that the Paleo diet may damage gut health. This is because it can eliminate entire food groups, which leads to nutritional and digestive system deficiencies.

Researchers found that individuals who followed the Paleo diet for longer than one year suffered from micronutrient deficiencies and alterations in the gut microbiome, leading to increased levels of trimethylamine N-oxide (TMAO). This compound is linked to cardiovascular disease.

Fortunately, there are steps you can take to protect your gut health while following the Paleo diet. These include focusing on foods rich in fiber and prebiotics. These are nutrients that feed the probiotic bacteria in your gut microbiome.

Frequently Asked Questions

Is peanut Butter allowed on the Paleo plan?

The Paleo diet has inspired a lot of debate, including blog comments and dinner parties. One of the most interesting questions is, "Is peanut Butter allowed?" Many people feel passionately about arguing against or for its inclusion as a healthy snack.

It is important to understand the Paleo diet in order to answer this question. While there is no official guideline for eating on a diet, many people only consume food that can be found naturally in nature. Peanuts are not technically nut but a legume. Fortunately for those who may be worried, this means that peanuts (and subsequently peanut butter) are usually considered acceptable to consume on a Paleo plan.

However, while some scientific evidence exists explaining why peanut consumption may last on the Paleo diet, there are additional aspects to consider. Excessive consumption of peanuts can lead to inflammation or disrupt digestion. Furthermore, some choices, such as natural peanut butter free from added sugar or oil, might fit into an ideal nutrient profile. At the same time, other options, like popular brands filled with additives, should still be avoided.

It appears that enjoying peanut butter and small amounts of peanuts in moderation may be a good way to live a healthy Paleo diet without compromising your health and goals.

What fruits are Paleo-friendly?

Fabulous! The Paleo Diet is an excellent place to start a health and nutrition journey. Paleo is about adapting your diet and eating foods that were available in pre-agricultural times, such as lean meats, seafood, fruits, vegetables, nuts, seeds, and legumes.

This way of eating helps reduce inflammation by removing processed foods, added sugars, and processed vegetable oils that wreak havoc on the body. These things can be thrown out and you will find delicious whole foods rich in nutrients that will improve your health.

Paleo's diet is incomplete without fruits. They provide vitamins and minerals, such as Vitamin C, oranges, strawberries, manganese, and bananas. Other fruits include papaya, papaya and mangoes. Each fruit is rich in antioxidants, which are essential for optimal performance.

You can make smoothies with different fruits, or create sweet treats from dates and other dried fruits.

You can keep your cravings at bay by eating enough nutritious fruits. This will also help you keep your body stocked with powerful antioxidants to keep it working optimally. Fruits are a great source of energy and don't weigh you down. You can even combine them with meals throughout your day!

Can I eat as much as I like while eating paleo?

You may be surprised to know that paleo doesn't allow you to eat processed snacks. It focuses instead on whole foods that our ancestors would eat: fruits, vegetables and nuts.

But how much fruit should you eat? It all depends on your nutritional needs. The Paleo diet does not limit the amount of fruit you can eat, but it can increase your risk for many issues such as weight gain or 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. When you have a craving, choose to eat belly-filling fibre sources such as apples, melons and berries.

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

With mindful moderation and incorporating other nutrient-dense foods, indulging in some delicious ripe fruits is possible with Paleo and encouraged! Enjoy your food, after all!

What snacks are Paleo friendly?

The key to keeping your body healthy is feeding it the right food. While there are many diets available, the Paleo is the most well-known. The Paleo diet is a great way to eat like a caveman. If you eliminate processed food and increase natural whole foods, your body will reap many health benefits.

What are some Paleo snacks? In general, snacks should be light yet satisfying to extend energy levels between meals. If you're looking for something in particular, here are some great ideas: fresh fruit slices or frozen blueberries; hard-boiled eggs; beef jerky; roasted almonds; dark chocolate (cocoa powder can also make for a great snack when mixed with coconut oil); pumpkin seeds or sunflower seeds; avocado smoothie or guacamole; apple and almond butter; coconut chips or flax crackers.

There are so many options! You can find a wide variety of snacks, including sweet and savory treats. The best part is? These snacks provide essential nutrients like protein and potassium while satisfying your cravings and staying true to the Paleo diet principles. So grab your favorite snack-time companions and start living the good life!

Can you drink coffee on paleo?

Coffee can be consumed on a paleo diet. Even though coffee is not from the hunter-gatherer culture, it can still be a healthy part of a healthy paleo diet.

Coffee is a delicious addition to any meal when consumed without dairy or sweeteners. This is great news because caffeine has many health benefits including increased physical performance, mental alertness and reduced risk for certain diseases such as Parkinson's and type-2 diabetes.

The paleo diet doesn't mean coffee has to be restricted. If your coffee is unsweetened and made with nut milk (such as almond or cashew milk) instead of dairy products, you can enjoy your daily cup. Have fun experimenting with different flavours from various regions around the world!

Coffee is a great way to indulge in coffee without compromising your Primal eating habits. Enjoy the wonderful taste of freshly brewed coffee.

What are the benefits to the Paleo diet?

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.
• Reduce inflammation: Avoiding refined and processed ingredients can lower inflammation.
• Balanced blood sugar: Consuming low-glycemic food helps stabilize blood sugar and reduce the desire for sugary snacks.
• Energy boosting: Nutrition-dense foods can boost energy levels and keep your day energized.
• Paleo diets can improve mental clarity. They can also help focus and increase cognitive function.
• Paleo diet for weight loss: It is low in calories, and high in fibre.
• Improvement in cardiovascular health: Consuming lean proteins and healthy fats as well as plenty of fruits, vegetables, can reduce your chances of developing heart disease.
• You have a lower risk of developing chronic illnesses by eating a healthy diet.

What are 3 foods that you can eat while following the Paleo diet

Paleo is an easy way to change your diet. It involves eating only whole foods and unprocessed food that were available to our ancestors at the Paleolithic era, such as grass-fed beef, fish, fruits, or vegetables. Three delicious and nutritious foods are included in this 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. There are so many ways to make grassfed beef taste great, from burgers to stews.
2. Enjoy Satisfying Salmon For a unique flavor twist, you can add fresh herbs to give it a gourmet touch.
3. Avocados rich in Fibre: Avocados provide a wonderful source of monounsaturated, heart-healthy fats. For a quick smoothie, you can either eat half of an avocado in salads or blend them into a blender.

Statistics

• 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)
• 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)
• 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)
• 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)

External Links

nature.com

• European Journal of Clinical Nutrition - Metabolic effects and physiologic effects of consuming a hunter–gatherer (Paleolithic),-type diet for type 2 diabetes

ncbi.nlm.nih.gov

• A high-phytate diet can reduce the inhibitive effect of phytotate on nonheme iron absorption for women with suboptimal iron reserves - PubMed


• PubMed

thepaleodiet.com

• Home


• Loren Cordain, Ph.D.

link.springer.com

• Influence of Paleolithic food on anthropometric markers for chronic diseases: systematic analysis and meta-analysis Nutrition Journal


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

How To

How do I incorporate exercise into a paleo diet?

For optimal health, it is important to strike the right balance between nutrition and exercise. Even though it is possible to achieve this balance, it can be challenging to keep it up, especially if your diet restricts you. It can be challenging to follow a paleo diet because it cuts out certain food groups, such as dairy and grains.

The good news is: It's not as difficult as you might think to incorporate exercise into your paleo lifestyle. You'll need to start thinking about how you can increase your movement throughout the day. This could mean taking a 10-minute walk after lunch or dinner or standing up at regular intervals if you're seated for long periods.

High-intensity interval Training (HIIT), which alternates between intense activity and brief rest breaks, is another option. This workout lasts less than 20 minutes and doubles up for strength training. It targets all major muscle groups efficiently and quickly. Burpees, jumping jacks, and squats are all HIIT moves that are simple enough for beginners, but difficult enough for more advanced exercisers.

Finally, don't be afraid to mix things up with traditional endurance-type activities such as running, cycling, or swimming regularly. These activities will burn calories and serve as walking mental health benefits in the form of stress relief and endorphin boosts (talk about multi-tasking!). These are great strategies for adding exercise to a paleo diet and nourishing your body with healthy food choices.

Resources we Recommend:

Flaxseed Loaf of Bread, Tortillas & Crackers (1 Ingredient) | Vegan, Paleo, Keto, PRINT THE FLAXSEED BREAD RECIPE (+ STUDIES): PRINT THE FLAXSEED TORTILLAS RECIPE: PRINT THE FLAXSEED CRACKERS RECIPE: GET A FREE RAW DESSERT

Lazy Lasagna Casserole - Marching in with Casseroles 2023 Welcome to Greg's Kitchen / Greg Kantner Subscribe ▶️ ▶️ WEBSITE: ▶️ FACEBOOK: ▶️ PRIVATE FACEBOOK GROUP: ▶️ INSTAGRAM: ▶️ Pinterest:

The Paleo Way S01 E07 | Healthy Recipes | Diet Show Full Episodes In this episode, we take a closer look at one of the most popular foods, the egg and the chicken! Don't forgot to subscribe: Welcome to Balance!

How Does the Paleo Diet Affect Immune System Health? A Paleo Diet eliminates gut-irritating foods like grains and legumes, which can lead to immune dysfunction. Instead, it focuses on lean proteins,..

Pepper Steak – better than take out – Keto, Paleo, Gluten Free Stir Fry If you like Asian stir fry, a Pepper Steak that is better than takeout, you will love this easy beef steak stir fry, a one pan meal which is made in less than

WHAT I EAT IN A DAY ON THE AIP DIET: Paleo Autoimmune Protocol (AIP) Meals | What My Family Eats JOIN MY 30-DAY AIP REFRESH HERE: Here's what I eat in a day on the paleo autoimmune protocol (AIP)! Figuring out what to eat on the paleo autoimmune

31 One-Pot Recipes Shop the Tasty kitchenware collection here: Check us out on Facebook! - facebook.com/buzzfeedtasty Credits: MUSIC SFX Provided By AudioBlocks (

5 MINUTE BREAKFAST RECIPES: healthy and easy paleo recipes 5 minute breakfast recipes that are healthy and easy paleo recipes! MORE HEALTHY BREAKFAST IDEAS: bit.ly/healthybreakfastplaylist SUBSCRIBE: THUMBS UP

HEALTHY WHAT I EAT IN A DAY || AUTOIMMUNE PROTOCOL (AIP DIET) HEALTHY WHAT I EAT IN A DAY || AUTOIMMUNE PROTOCOL (AIP DIET) What is up you guys! Here's a little what I eat in a day on AIP (the autoimmune protocol) to

Paleo What I Eat In A Day | Healthy Recipes | Grain Free Meals Hey! In todays video I show you everything I am eating to fuel my body and keep me happy & healthy! All these meals are paleo, grain free, gluten free, dairy

Duck Salad with Balsamic Cherries This hearty, warm duck salad is the perfect dish for any season. This salad is loaded with sauteed balsamic cherry, onions, fresh cherry tomato, and..

And It Is NOT Keto or Carnivore or Paleo or Atkins or Lion or SAD: Dr Baxter Montgomery For Dr Baxter His book The Food Prescription for Better Health: And his clinic: Join to share your story, interact, add your profession to be hired or

Vegetarian Banh Mi With Lemongrass Eggplant Vegetarian Banh mi sandwich recipe: This Vegetarian Banhmi sandwich replaces traditional meat fillings by aromatic lemongrass-fried eggplant. This..

9 Wrist Mobility and Strengthening Exercises It is almost impossible to emphasize the importance of wrist strength and mobility. Our ability to grasp and manipulate objects with our hands is..

Cumin Butter Steak This grilled butter steak is deliciously flavorful with cumin and light spices. You will be amazed at how a simple recipe can yield such delicious,..

Banana Blueberry Coffee Cake Muffins Paleo

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

High-Protein Breakfast Ideas & Recipes From quick smoothies and protein bowls to hearty egg fry-ups, these high-protein breakfast ideas and recipes, will give you the right fuel to..

Baked Turkey Zucchini Meatballs (Keto, Whole30) These turkey meatballs are healthy and slightly spicy. They contain grated zucchini. They are easy to make and can be used as a main protein dish,..

Red Cabbage Coleslaw With Apple & Parmesan This is the best Red Cabbage Coleslaw recipe. This delicious recipe is enriched with sweet apples and rich, umami-rich Parmesan. Because it makes..

High-Protein Lunch Ideas & Recipes These high-protein lunch ideas will give you the energy you need to get through the day. These delicious and easy lunches are great for packing up..

Whipped Feta With Roasted Tomatoes & Garlic This whipped feta dip is bursting with flavours with roasted cherry tomatoes, garlic, and crispbreads. This appetizer is great for holiday parties,..

High-Protein Cottage Cheese Pancakes These cottage cheese pancakes, high in protein, are light and fluffy. These pancakes have around 30g of protein per portion, making them a great..

Mediterranean Diet Vs Paleo Diet 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. ..

Slow-Cooked Lamb Shoulder With Rosemary Garlic & Honey This slow-cooked rosemary garlic honey lamb shoulder roast is my favorite! The inside is succulent and fall apart, while the outside is crispy brown.

25+ Paleo Freezer Meals (Breakfast, Lunch & Dinner) These paleo freezer meals can be tossed into your refrigerator and labeled for later. These are my top picks for meal prep for breakfast, lunch, and..

Ultimate Breakfast Burger With Sausage & Egg This breakfast burger is the best! It's loaded with delicious cheese, grilled sausage, and yummy egg. This burger is a wonderful combination of..

Is Paleo Healthy Long-Term? When you first hear about the Paleo diet, you may wonder if it's healthy for you to stick with. It's not a quick fix, and you need to make sure you..

Meal Plans For Paleo Diets If you are a person looking to start a Paleo diet, it is important to be aware of the various meals that are allowed. These include foods such as..

Are Beans Paleo? Are beans paleo? If you are thinking of starting the paleo diet, you might wonder which foods are considered to be paleo and which ones aren't. It's..

Do the Benefits of the Paleo Diet Outweigh the Risks? If you're looking to reduce inflammation, glycemic load and saturated fat in your diet, then you may be considering trying the paleo diet. However,..

Pregnant Paleo Diets For Pregnant Women Pregnant Paleo isn't something you can just eat and you'll be fine. It has its own issues and pitfalls, but when you do it right, you can help ensure

List of Foods on Paleo Diet If you're thinking about trying a Paleo diet, or just want to learn more about it, here's a quick look at some foods you should include in your meals.

CAVITIES AND YOUR GUT 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

5 Minute Prep Instant Pot Taco Soup 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

Four Painful Truths in Chronic Illness and Coping Mechanisms 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

White Chocolate Peppermint Crunch Cookies 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

Grain Free Cheeseburger Sliders 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

Grain Free Mushroom Marsala Pizza 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

Protein Packed Salad Dressing 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

Gluten Free Chocolate Peanut Butter Protein Bread 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

Clean Cosmetics Drugstore Edition 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

No Boil Gluten Free Ravioli Lasagna 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

Protein Rich Crustless Quiche 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

21 Easy Smoker Recipes: Delicious And Healthy

Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for easy recipes for your smoker or grill? These delicious smoker recipes for fish, chicken,

How to Roast a Whole Butternut Squash or Pumpkin

Cook Eat Well - Healthy paleo, keto and gluten-free recipesHere's how to roast or bake a whole squash or pumpkin the easy way — without cutting it up first!

Is a Paleo Diet Good For Diabetics? The paleo diet is a popular way to eat. It has a lot of benefits, including reduced inflammation, increased insulin sensitivity and reduced blood..

Easy Paleo Brownies

Cook Eat Well - Healthy paleo, keto and gluten-free recipesQuick and easy paleo brownies to satisfy your chocolate craving. Just throw everything in the food

20 Gluten Free Dairy Free Breakfast Ideas That Are Easy To Make

Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for quick and easy breakfast ideas that are gluten-free, dairy free and still taste amazing?

Cranberry Orange Muffins (Paleo, Gluten Free)

Cook Eat Well - Healthy paleo, keto and gluten-free recipesAlmond flour cranberry orange muffins - paleo, gluten-free, grain-free, dairy-free, and perfect for

Chocolate Walnut Pie

Cook Eat Well - Healthy paleo, keto and gluten-free recipesChocolate walnut pie recipe with a traditional derby pie variation with pecans - an easy and

Best Healthy Food and Cooking Gifts

Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy food gift guide includes the best Christmas gifts for food lovers and healthy cooks.

21 Easy Ground Sausage Recipes To Make For Hearty Meals

Cook Eat Well - Healthy paleo, keto and gluten-free recipesGround sausage is the perfect ingredient to add to easy meals to make them savory and satisfying.

21 Easy And Healthy Ground Beef Recipes With Few Ingredients

Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom burgers to shepherd's pie, ground beef is perfect for quick and easy comfort food dinners that

20 Whole30 Chicken Recipes: Easy, Delicious, And Healthy

Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom soups to curries and from salads to sheet pan meals, you'll find simple ways to remake classic

Benefits of Booking a Spa Day on Your Next Las Vegas Trip 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

Why Do Most Doctors Suggest Vein Treatments in the Winter? 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

What is CBN? How is it different from CBD? 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

Treating Depression in Men: The Best Approaches to Adopt Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

5 Health Issues for Seniors and How to Overcome Them Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

Butter Pecan Banana Muffins Paleo

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

Paleo Pumpkin Snickerdoodles

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

Mini Banana Muffins with Chocolate Chips Paleo

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

Garlic Butter Salmon and Veggies Whole30

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

Iced Gingerbread Cookies Paleo, Vegan

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

Vanilla Macadamia Cookies Paleo

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

Peppermint Mocha Cookies Grain Free, Paleo

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

30 Day Whole30 Meal Plan Recipes Included!

With the new year finally hear, I know I’m ready for a reset it many areas of my life – including cleaning up my eating! Whether you’re feeling sluggish after

Paleo Greek Meatballs with Tzatziki Sauce Whole30, Keto

These easy greek meatballs are perfectly flavorful and delicious dipped in a dairy-free paleo Tzatziki sauce!   Great as an appetizer or as part of a meal over

The Paleo Versus Plant Based Diet 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..

Spaghetti Squash Pad Thai with Chicken Paleo, Whole30

This healthier spaghetti squash pad thai is easy to make at home and packed with veggies, chicken, and a flavorful sauce.  It comes together in 30 minutes and

Paleo Thai Coconut Curry Salmon Whole30

This one-skillet Whole30 and Paleo Thai Coconut Curry Salmon is easy to make, quick, and so delicious!  Salmon is seasoned and pan fried and served with a Thai

Chicken Tortilla-Less Soup Paleo, Whole30

This hearty chicken tortilla-less soup packs in loads of Mexican flavors and spice while keeping it paleo, Whole30 and low in carbs. Experiment with your

Garlic Mushrooms With Lemon & Thyme This delicious and easy-to-make recipe for Thyme Lemon Garlic Mushrooms is perfect for a quick and healthy breakfast or side dish. WithThe post Garlic

Best Potato Salad If you’re looking for the best potato salad recipe that is a little different from the classic recipe, you must give this one aThe post Best Potato Salad

Ultimate Breakfast Burger With Sausage & Egg This is the ultimate breakfast burger stacked with grilled sausage, gooey egg, tasty cheese, spinach and my special burger sauce. It’s a fantastic combo ofThe

Whipped Feta With Roasted Tomatoes & Garlic Flavours explode in this whipped feta dip with roasted cherry tomatoes and garlic. Served with crispbreads, crackers, sourdough bread, or whatever low-carbThe

High-Protein Cottage Cheese Pancakes These high-protein cottage cheese pancakes are fluffy, subtly sweet, and delicious. With around 30 grams of protein per serving, these pancakes areThe post

Slow-Cooked Lamb Shoulder With Rosemary Garlic & Honey This rosemary garlic and honey slow-cooked lamb shoulder is the most incredible lamb roast I’ve ever made! Succulent, fall-apart meat on theThe post

25+ Paleo Freezer Meals (Breakfast, Lunch & Dinner) These paleo freezer meals are perfect for tossing into the icy part of your fridge and labelling to use later. Make lifeThe post 25+ Paleo Freezer Meals

Baked Turkey Zucchini Meatballs (Keto, Whole30) These healthy, slightly spiced turkey meatballs hide grated zucchini and are baked and drizzled with hot sauce for a little spicy kick.The post Baked Turkey

Red Cabbage Coleslaw With Apple & Parmesan This is the best Red Cabbage Coleslaw recipe! It comes with a delicious twist of sweet apple and umami-rich Parmesan cheese. ThisThe post Red Cabbage Coleslaw

High-Protein Lunch Ideas & Recipes With these high-protein lunch ideas and recipes, you will get long-lasting energy to power through the day. From quick salads and mixedThe post High-Protein

High-Protein Breakfast Ideas & Recipes From quick smoothies and protein bowls to hearty egg fry-ups, these high-protein breakfast ideas and recipes, will give you the right fuelThe post High-Protein

Cumin Butter Steak Lightly spiced with cumin, this grilled butter steak is mouthwateringly tasty. It will surprise you how such a simple recipe and mixtureThe post Cumin Butter

Vegetarian Banh Mi With Lemongrass Eggplant This Vegetarian Banh Mi sandwich recipe puts a twist on the classic by replacing the traditional meat fillings with aromatic lemongrass friedThe post

Duck Salad with Balsamic Cherries This delicious and hearty warm duck salad is the perfect meal for any season. With sautéed balsamic cherries, onions, fresh cherry tomatoes,The post Duck Salad

Fennel Pork Cutlets With Apples & Onions This grilled pork cutlets recipe with fennel is a mouth-watering and easy-to-prepare meal perfect for any night of the week. The porkThe post Fennel Pork

Mediterranean Couscous Salad Get ready to take a flavour-packed journey with this healthy Mediterranean Couscous Salad! This dish is a delightful fusion of Greek andThe post Mediterranean

Crying Tiger Beef & Rice Noodle Salad Bowl Crying Tiger Beef Rice Noodle Salad: a delicious Thai-Vietnamese fusion dish featuring grilled beef, fresh herbs, veggies, and chewy rice noodles. GetThe post

Best Tuna Melt Recipe Grilled to golden perfection, this open-faced tuna melt is a sandwich that you won’t soon forget. Chewy sourdough, tender chunks of tuna,The post Best Tuna

Easy Curry Meatballs This simple and delicious turkey meatball curry is made with budget-friendly ingredients, most of which you probably have in your pantry. It’sThe post Easy

5 Delicious Paleo Meal Plans 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 ..

Asian Chicken Salad With Ginger Garlic Dressing This quick and easy Asian chicken salad is perfect for a weeknight meal, especially when it’s hot or you don’t feel likeThe post Asian Chicken Salad With

20-Minute Cheeseburger Pasta 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

Improving My Feet & Why We All Should Be Paying Attention To The Shoes We Wear 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

Weekly Dinner Menu 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

Healthier Broccoli Cheddar Soup 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,

Nutrition Foundations Course Has nutrition ever felt overwhelming to you? Have you wanted to lose weight or gain muscle, but don’t really know where to start? Or have you simply felt like

Dairy Free Chocolate Christmas Bark My Dairy Free Chocolate Christmas Bark makes a fabulous last minute holiday gift, but it’s so delectable and easy to make that we enjoy it all year long.

Healthy Easy Recipe for Kombucha Mocktails Refreshingly hydrating and good for every season, my Healthy Easy Recipe for Kombucha Mocktails will brighten up your celebrations in a fun, fresh way. Healthy

BBQ Kale Chips in Oven The boys and I love making kale chips in the oven because it’s a quick way to whip up one of our favorite easy keto friendly snacks. We’ve been baking kale

What’s The Best Milk For Keto? If you’re wondering What’s The Best Milk For Keto, I’ve got you covered. With everything from the best keto cow’s milk, to low-carb healthy milk alternatives,

Best Shows for TV Binge Watching I confess, I wasn’t a big TV binge watcher until the Pandemic, but at that point, our lives changed, and so did the way we spent our free time. Best TV Binge

Is Dark Chocolate Healthy? I’ve been looking for the best healthy dark chocolate bars for a while! Why? Because I love dark chocolate. But lately, things have gotten a bit complicated as

What is Pelvic Floor Therapy? The other day I was speaking with a friend who has chronic constipation. When she asked me for advice I suggested pelvic floor therapy. Pelvic Floor Therapy

Keto Valentine Desserts Here are my favorite Keto Valentine Desserts. The greatest thing about Valentine’s Day is all the baking and crafting –when the boys were little we did a lot

Women Food and Hormones: Weight, Appetite, and Set Point Women, Food and Hormones, a book by Dr. Sara Gottfried, is a medical tour de force. It’s especially valuable for those of us stuck in a healthcare system that

Healthy Eating and the EWG Dirty Dozen Did you know that almost 70% of non-organic produce sold in the US contains pesticides1? Environmental Working Group’s Dirty Dozen (EWG) list provides

Gluten Free Hamantaschen with Raspberry Filling I created this Gluten Free Hamantaschen with Raspberry Filling recipe after I was paid a visit by the Rebbetzin, Eve here in Boulder. Gluten Free Hamantaschen

Low Carb Hot Cereal Looking for a warm and comforting Hot Cereal that’s high fiber, but not loaded with carbohydrates? Low Carb Hot Cereal I’m here to help! You don’t have to give

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

Vanilla Layer Cake with Dark Chocolate Frosting (Nut-Free and Makes Great Cupcakes Too!) 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

My Personal Journey with the Autoimmune Protocol My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

Shrimp Pad Thai 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

How Many Paleo Carbs Per Day Should You Be Eating? 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..