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Ten Ways To Prevent Dementia and Alzheimer’s

Let me share a shocking statistic with you: 50% of people aged 85 and over will develop dementia or Alzheimer’s disease and there’s no cure for it. Prevention is the most impactful way to avoid developing these diseases. In fact, prevention is the best way to avoid developing not just these diseases, but all diseases in general. There are several steps we can take to ensure our life-long health. This is incredibly close to my heart so I want to share ten ways to prevent dementia and Alzheimer’s. My happiest memory growing up was sitting on the floor of my grandmother’s apartment on a sunny day watching TV as she made food in the kitchen. Her apartment was the only place I felt safe and at ease and like I could just be myself. This was before she moved in with us, and her home was my respite. It…

Meal Plan and Grocery List (Paleo, Gluten-Free, Dairy-Free, Grain-Free, Keto)

Every Thursday I sit down and write out a meal plan for the following week. This saves me so much time and money. And with a hungry toddler, it’s necessary. I’ve decided I’m going to start sharing my weekly meal plan and grocery list. It’s also paleo, gluten-free, dairy-free (use ghee instead of butter), grain-free and can be keto too! So every Thursday I make the list. Every Friday I grocery shop. I go to Trader Joe’s, Whole Foods and the farmers market. You don’t have to do this. I love to grocery shop. Most people hate it. On Sunday I meal prep. Seriously – you need to meal prep. It’s a game changer. Here is a helpful post on how to meal prep with lots of tips. Here’s what I’m going to meal prep on Sunday: turkey chili pulled chicken in the crockpot mashed potatoes Greek salad succotash This…

Five Things People Do Wrong When Going Keto

The ketogenic diet is hugely popular and with good reason; it’s been shown to reduce inflammation, improve depression and anxiety, curb epileptic seizures and help people lose weight. It can be incredibly healing, especially for those with diabetes, mood disorders, Alzheimer’s and gut infections. However, in following along on social media and seeing the huge explosion of this way of eating, I’ve also seen a lot of ways people kind of botch it. I’ve decided to share five things people do wrong when going keto because I’m seeing these mistakes repeatedly. NOT ENOUGH VEGGIES I see so many people avoiding vegetables on keto. Here’s the thing: keto can be a very healthy and well balanced diet. But you know what the backbone of keto is that people don’t realize? VEGETABLES. Veggies should make up the bulk of every ketogenic plate of food. Vegetables are loaded with so many vitamins, minerals…

My 2019 Goals, Intentions and Plans

I know everyone is hating on new years resolutions this year, and I get it. If you’re going to make a change, just do it. Don’t wait for the new year. But I have a completely different perspective. I use the new year to check in with myself, evaluate the last year and think of the intentions and plans I want to set for the coming year. I am a firm believer in living an intentional life. So many people go through life with no plans, no intentions and just coast through. That’s not my style. I’m a planner. I want to explore and savor life, I want to travel and have fun and have new experiences with my family. And here’s the thing: these awesome experiences don’t just happen. We have to live an intentional life and plan them. This is why I love planning, it makes life so…

Storm’s Birth Story: A Gentle C-Section

I couldn’t have been more nervous about having a c-section. I was stressed the entire pregnancy and looking back, I think a lot of it was just subconsciously being scared of having the surgery. My first birth was incredibly traumatic and even though I was cut open for a c-section 1) I wasn’t awake and 2) he came out vaginally anyway. This time around, it would be planned. I would be conscious. And I knew I would be nervous. In the days leading up to his birth, I did my best not to think about it. I don’t think I would’ve been able to sleep if I focused on it. I meditated. I distracted myself. Most of all though, I prepared. I can’t recommend this enough. Go into this situation prepared. I wrote an article on how I prepared for my c-section here. The night before, our bags were packed.…

20 Easy Paleo Christmas Cookies & Desserts (Gluten-free Recipes)

Looking for easy Gluten-free & Paleo Christmas Cookies and Desserts for the holiday season? Here are 20 of the best recipes: With the holiday season just around the corner, let’s move straight to some delicious Paleo Christmas Cookies and desserts, shall we? Really, what better time of year is there to get cozy in the kitchen and start baking sweet treats? The holidays are all about food and after a rich holiday meal, what everyone looks forward to is a sweet highlight bursting with festive flavors. Whether you’re looking for traditional sugar cookies, decadent chocolate truffles, candy or a show-stopping cake for your ideal Paleo Christmas dessert, these festive recipes will definitely satisfy your sweet tooth. All of these paleo Christmas recipes are quick and easy to make. Some of these cookies and desserts don’t even require any time in the oven! Below are just 20 of some of my favorite Paleo…

How to plan the perfect Paleo Christmas Dinner

Learn how to host the ultimate Paleo Christmas dinner party! It’s all about planning ahead and picking the right recipes. I’ve got you covered!  Entertaining this Christmas? Here’s how to plan and host the perfect Paleo Christmas Dinner: For most of us, the holiday period means lots of socializing over drinks and food, all that glorious food. The holiday season can be a little intimidating! Especially if you’ve offered to host the celebrations in your own home! Definitely, the best way to make sure you can stick to your paleo lifestyle and still enjoy a fabulous Christmas dinner. This recipe collection will help you eliminate the stress that accompanies trying to please guests, while offering healthier, tasty paleo Christmas recipes that will leave everyone satisfied. The foundation of a great paleo Christmas dinner menu is meat and vegetables, cooked in ways that bring out their natural flavors instead of hiding them.…

10 Ways To Practice Self Care Today

Feeling stressed and burned out? Stuck in your daily routine, it’s easy to forget to take proper care of yourself. But practicing self-care is vital for your mental health. Here are 10 simple self-care activities you can do today and every day! Self-care – the art of looking after yourself How to practice self-care is different for each person and can vary from day to day. For me, self-care activities go way beyond just eating right and exercising, even though these are also important pillars of self-love. Self-care simply means setting aside some time to put myself first, letting go of any worries, and do things just because they make me feel good. While the mainstream perception of self-care often involves splurging, trust me when I tell you that you can practice it every day – often even without spending any money at all! These 10 self-care activities do not…

5 Anti-Inflammatory Foods To Eat Daily

Add these 5 anti-inflammatory foods to your daily diet to fight inflammation and help protect your body from chronic diseases! First off: What is inflammation? So, I have noticed that inflammation has become kind of a health buzzword lately, yet most people don’t really know what it means. Let’s take a look. Let me start by saying that inflammation is not all bad. We actually need inflammation to exist! In broad terms, inflammation is your immune system’s response to a stimulus. An inflammatory response means your immune system is ‘fighting against something that might be harmful.’ So, while inflammation is often presented as something negative, it’s actually essential in small amounts for immune-surveillance and host defense. The human body uses inflammation to help fight illness and protect our body from further harm. However, too little and too much inflammation both cause problems. When people refer to the damaging nature of inflammation,…

How To Build A Low-Sugar, High-Fiber, Protein-Packed Smoothie

 Read on and discover what it takes to build a low-sugar, high-fiber and protein-packed smoothie and learn how to develop healthy smoothie recipes yourself using my winning formula!  Smoothies – quick to prepare, easy to transport, simply the perfect on-the-go snack. Having gained a reputation as a nutritional superstar, juice bars are popping up everywhere and restaurants and fast food chains around the world have whole smoothie menus! You’ll even find premade versions on grocery store shelves. But wait a minute! Are smoothies healthy? It depends! Done right, smoothies can be a great addition to a healthy diet packing vitamin-loaded ingredients along with fiber, minerals, and other healthy substances. However,  even if you toss a lot of healthy ingredients into your mixer, a breakfast smoothie can still add up to a lot of sugar and empty calories and can, therefore, interfere with your health and fitness goals. Now, it’s easy…

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