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Category Archives for Holistic Health and Natural Treatments

What Is Keto Flu? (PLUS 6 Ways To Cure It)

Louise Hendon | May 16

You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy.

Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu.

(CARB FLU = KETO FLU)
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How Many Carbs In Nuts And Seeds?

Louise Hendon | May 6

If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily.  And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.

There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.

We've listed below the carbohydrate content of various nuts and seeds.  We've also calculated the net carbohydrate count for you.

Net Carbs = Total Carbs - Fiber

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28.  And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it).  Please feel free to pin it and embed it on your site.

Get This List of Nuts/Seeds Net Carbs Emailed To You!

Net Carbs in Nuts and Seeds

For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of these where it was available. We’ve organized the table so that it goes from high net carbs to low net carbs. In particular, we think brazil nuts are fantastic. They’ve got very few net carbs and lots of minerals that you might be deficient in like selenium.

All the nutritional data is for raw nuts and seeds and the numbers are based of 100 grams of the nut or seed. (We also included peanuts in this list even though they’re not a nut or seed because many people think of them as a nut.)

Nuts and Seeds, raw, 100g

Calories in 100g

Total carbohydrates in 100g

Total fiber in 100g

Total sugar in 100g

Net Carbohydrates in 100g

Chestnuts

213

45.54

8.1

NA

37.44

Pumpkin Seeds

446

53.75

18.4

NA

35.35

Cashews

553

30.19

3.3

5.91

26.89

Pistachios

560

27.17

10.6

7.66

16.57

Hickory Nuts

657

18.25

6.4

NA

11.85

Sesame Seeds

573

23.45

11.8

0.3

11.65

Sunflower Seeds

584

20

8.6

2.62

11.4

Pine Nuts

673

13.08

3.7

3.59

9.38

Almonds

579

21.55

12.5

4.35

9.05

Chia Seeds

486

42.12

34.4

NA

7.72

Peanuts (not a nut, it's a legume)

567

16.13

8.5

4.72

7.63

Coconut, dried and unsweetened

660

23.65

16.3

7.35

7.35

Walnuts

654

13.71

6.7

2.61

7.01

Hazelnuts

Macadamia Nuts

Hemp Seeds

Pecans

Brazil Nuts

Flax Seeds

628

718

553

691

659

534

16.7

13.82

8.67

13.86

11.74

28.88

9.7

8.6

4

9.6

7.5

27.3

4.34

4.57

1.5

3.97

2.33

1.55

7

5.22

4.67

4.26

4.24

1.58

Infographic – How Many Carbs Are In Nuts And Seeds

Please feel free to pin this infographic on the carb count of nuts and seeds. If you have a website that you’d like to put this onto, just use our simple embed code so you can credit us for our work.

Carb Content of Nuts and Seeds http://paleomagazine.com/carbs-in-nuts-and-seeds #paleo #primal #health #diet


Images: Copyright (c) Natis from Fotolia and Mariya Chorna from Flickr

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What’s the Difference Between a Paleo and Gluten-Free Diet?

Louise Hendon | April 25

I’ve often gotten asked what the difference between a Paleo and Gluten-Free diet is, and so in this post, I hope to get across to you the main differences as well as why I think Paleo is generally better than GF despite some similarities.

There’s also an infographic down below – please feel free to pin or embed it on your own website.

I’ll start by quickly defining each diet, and then the section after that will list the main differences between Paleo and Gluten-Free.

What is a Gluten-Free Diet?

Generally, most people who are on a gluten-free diet just avoid gluten. So you’ve probably seen in health food markets or even in your local supermarket tons of packaged foods labeled gluten-free (or GF). What that means is that they don’t contain the protein called gluten, which is found in grains like wheat, barley, rye.

Often, instead of wheat, these gluten-free products contain other grains. So, gluten-free bread may be made from rice flour instead, and to make up for the taste difference, gluten-free packaged goods often contain additional sugar, preservatives, coloring, seed oils, etc.

I know this is a generalization since many diets, including Paleo, Primal, and most versions of low carb or keto are also gluten-free diets. And healthy kale chips can labeled gluten-free too.

But, gluten-free just means no-gluten. It doesn’t necessarily mean anything else. And while gluten is probably problematic regardless of whether you’re celiac or not, it’s not the only food that could be problematic to your health and weight.

PALEO VS GLUTEN-FREE - What's the difference - http://paleomagazine.com/difference-between-paleo-gluten-free #paleo #glutenfree

What is a Paleo Diet?

The Paleo diet started off as a diet based off what humans ate in prehistoric times – the premise was that if humans have been thriving on those foods for so many millennia, then we must be adapted to eat it. And foods like wheat have entered our food systems very recently when you compare it to how long humans have been in existence.

Often, the Paleo diet is compared to that of more recent hunter-gatherer tribes, who ate grain-free diets.

In the strictest form, a Paleo diet eliminates all grains (not just the gluten-containing grains), all legumes (including soy and peanuts), all processed sugars, all seed and vegetable oils, and all dairy.

In more practical forms, Paleo eaters use what our ancestors ate as an initial model and then also look at the modern science behind a food to evaluate whether its health benefits and practical concerns outweigh its health downsides. That’s why foods like white rice, potatoes, and foods like ghee, raw milk, and gluten-free tamari soy sauce are considered OK by most Paleo eaters.

Lastly, while Paleo is considered a diet by many, it does also have a lot to say about the importance of sleep, de-stressing, and exercise.

What’s the Difference Between a Paleo and Gluten-Free Diet?

Here’s an infographic to illustrate the difference between a Paleo and Gluten-Free diet – feel free to pin this and share it. If you’d like to embed this infographic on your website, please use the embed code below in order to credit us for our work.


Differences Between Paleo and Gluten-Free #paleo #gf #glutenfree http://paleomagazine.com/difference-between-paleo-gluten-free

Just a quick note – I know there are many different versions of a Paleo or a Gluten-Free diet, so the differences listed below are generalizations.

The main differences between a Paleo and a Gluten-Free diet:

1. Gluten-Free focuses on whether a food contains gluten, where Paleo focuses on whether a food has been eaten by our ancestors for a long time.

Paleo advocates for the elimination of grains, legumes, dairy, processed sugar, and seed oils. For a more detailed list, you can download our Paleo diet food list here.

2. Paleo focuses on more than just food, but also aspects like sleep, de-stressing, and exercise.

It’s generally described that people in the very distant past slept more (during hours when there’s no sunlight and no electricity), weren’t as stressed (because there weren't so many modern day stressors like mobile phones, social media), and people walked and lifted heavy stuff a lot. Because Paleo incorporates these concepts, Paleo is often described as a lifestyle rather than a diet.

3. In general, Paleo is more geared toward weight-loss and healing a variety of health issues, whereas Gluten-Free is focused on helping those with celiac disease.

While many people also go on a gluten-free diet for weight-loss, in general, Paleo is more known for being a weight-loss and anti-inflammatory diet.

4. In general, a Paleo diet contains fewer carbohydrates than a general Gluten-Free diet.

This is because Paleo cuts out most foods that are naturally high in carbs, e.g., grains and legumes. However, as Chris Kresser points out, “Paleo does not equal low carb."

While a GF diet often helps those with celiac disease, some find that it’s difficult to heal their gut when they’re also introducing other foods that could be causing damage to their gut.

And often Paleo also helps people who aren’t diagnosed as celiac with a variety of symptoms.

An important note to celiacs: While Paleo eaters stay gluten-free most of the time, many of them don’t have huge incentive to avoid small amounts of gluten in foods like a sauce accompanying a dish at a restaurant or a stir-fry dish that uses regular soy sauce instead of gluten-free tamari sauce.

For example, I really enjoyed eating at Mums, a restaurant in Edinburgh that serves gluten-free sausages. However, when I recommended it to a gluten-free friend, I realized that I had no way of guaranteeing that the food there wouldn’t be contaminated with gluten since I don’t feel any symptoms from small amounts of gluten. Luckily, he was pretty knowledgeable and tested it out himself and found that he also didn’t suffer any symptoms. So, while Paleo is gluten-free, it might not be as gluten-free as you might need it to be.

Why is Paleo healthier than Gluten-Free?

In the end, you can make every diet healthy or unhealthy. You can eat Paleo brownies laden with almond flour and honey daily or you can eat GF bread made with rice flour, and both would not be great for your health or weight. Or you can eat a gluten-free diet filled with fresh vegetables and grass-fed beef and be healthier than most Paleo folks.

What I’m getting at is that whether you label your diet and lifestyle as Gluten-Free or Paleo doesn’t really matter. What matters is what you actually put into your body.

Whether you label your diet and lifestyle as Gluten-Free or Paleo doesn’t really matter. What matters is what you actually put into your body!

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Personally, I find sticking to a Paleo lifestyle helps me eat healthier as it means I can automatically say NO to pretty much all prepackaged food. This just decreases my likelihood of eating junk. And if I do want something sweet like a muffin, I have to take the time and effort to make it myself.

Images: Copyright (c) expressiovisual, minoandriani from Fotolia

How to get rid of candida?

Louise Hendon | April 4

I had Candida for a very long time (and might still – I haven’t tested in almost a year, although I feel pretty good right now). Because I dealt with it for a very long time, I read almost everything that’s been written on treating Candida.
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Will My Daughter Choose To Be Paleo?

Louise Hendon | March 31

This is a guest post by Melissa Gavencak.

In my household, I’m Paleo, the dog is Paleo, and my husband isn’t.

Whatever baby Genevieve chooses to be we’ll support, as long as she understands our house philosophy regarding food. The majority of what we eat is grown, gathered, hunted, or caught by us or someone we know.

Every year we try to get that majority closer to 100%, but it takes time, money, some readjusting and patience. My husband spends 16-18 hours at a time offshore fishing for our food. Does he love it? Is he putting food on our table? Does he have control over our food from the time it is caught until it enters our mouths? Yes to all those questions. But, he also misses us. It takes away from family time. It is costly. And, sometimes a fisherman does come home with an empty boat. There are years when we have success with our garden, and years when 15 tomato plants (yes, I know, nightshade family) yield two eight ounce mason jars of sauce, but we get by. Around mid-winter I get sick of venison, but it works out to $2 per pound after processing, and we know where it has been from the point of being killed to warming in our crockpot.

Knowing what it took to get our food on the table is of major importance to our family. We want to know how the animal lived and died to feed us, and how our veggies, fruits and even herbs were grown. If nothing else, I hope my daughter learns this from us. Respect of food, all food, and how it got to the plate.
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AIP (Autoimmune Paleo) Pantry List

Louise Hendon | March 23

It’s not easy to start the AIP (autoimmune paleo) protocol. Various foods like bread, cereal, nuts, seeds, tomatoes, eggs are all of a sudden off the list of foods you can eat, and you’re left wondering what on earth you can still eat!

So, we’ve created this handy guide to help you navigate the AIP diet and heal your body as quickly as possible.

You can also download this list as a printable PDF to stick on your fridge or to take with you when you go shopping.

Items in parentheticals are typically harder to find and not often used in most recipes. If you live somewhere where those items are easier to find and you want to give them a try, then by all means purchase them. Where applicable, items are linked so that you can purchase them on Amazon.com or elsewhere online.

Click To Download This Entire AIP Pantry List

AIP Herbs and Spices (fresh or dried)

AIP Herbs and Spices Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Sea salt + flavored salt (e.g., garlic salt, lemon salt)
Cinnamon
Cloves
Garlic
Thyme
Parsley
Ginger
Basil
Bay leaves
Oregano
Rosemary
Mint
Turmeric
Dill
(Mace)
(Saffron)
(Lavender)
(Marjoram)
(Hibiscus)

AIP Oils and Fats

AIP Fats and Oils Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Coconut oil
Avocado oil
Extra-virgin olive oil
Cultured Ghee
(Sustainable palm shortening)
(Tallow)
(Lard)
(Bacon fat)
(Duck Fat)

AIP Vinegars

Autoimmune Paleo Vinegars Infographic - AIP Pantry List  #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Apple cider vinegar
Balsamic vinegar

AIP Baking Flours

AIP Baking Flours Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Coconut flour
Tapioca flour
Arrowroot flour
(Cassava flour)
(Plantain flour)
(Tigernut flour)
(Sweet potato flour)
(Water chestnut flour)
(Cricket flour)
(Pumpkin flour)

If you’re looking for the AIP Food List, then click the button below to download it:

Download Our Free AIP Food List

AIP Sweeteners

AIP Sweeteners Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Raw Honey
Maple Syrup
Dried Fruits
Fresh Fruits

Other AIP Baking Goods

Other AIP Baking Goods Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Beef gelatin
Baking soda
Shredded coconut or coconut flakes
Canned coconut milk
(Carob powder)

Other AIP Pantry List Items

Other AIP Pantry List Items Autoimmune Paleo Infographic #aip #paleo #autoimmune http://paleomagazine.com/autoimmune-paleo-aip-pantry-list
Olives
Pickles
Fish sauce
Coconut aminos
Canned fish and seafood (packed in brine or olive oil)
Herbal tea (rooibos, mint, honeybush, chamomile)
Other teas (black, white, green)
Applesauce
Pumpkin puree
Dried seaweed
Lemon juice
(Sweet potato puree)
(Shirataki noodles)
(Kelp noodles)
(Chicory root “coffee”)
(Horseradish)
(Real wasabi)
(Liquid smoke)

Click To Download This Entire AIP Pantry List

Images: Copyright (c) laurha, millefloreimages, norikko, Luis Santos, Leonid Nyshko, s4sanchita, dusk, giulianax, spafra, Picture Partners, Angel Simon, Viktor, David Pimborough, Ilya Zaytsev, akulamatiau, Jiri Hera, Dionisvera, Mara Zemgaliete, hanabiyori, Marek, picsfive, viperagp, Paulista, gcpics, Gudellaphoto, toomler from Fotolia

Caffeine, Tea, and Paleo

Louise Hendon | January 29

This guest post is by Will from California Tea House. If you’re looking for some new teas to try, then why not give his favorites a try – the Fruity Dream is a blend of hibiscus blossoms, rose hip peels, apple preserves, kiwi bits, strawberry slices, elderberries, citrus peels, strawberries, marigold and cornflower blooms and apricots, and the Pomegranate Peony is a one of a kind blend of pomegranate preserves, rose-hips and stevia blended with the finest grade of white peony tea.

If you’re interested in buying some tea from California Tea House, then use this coupon code, PALEO10, to get 10% off plus free shipping.

paleo tea
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How to Be Smarter in Just 30 Minutes Per Week

Jeremy Hendon | January 20

Do you ever feel like you’ve gotten a little bit dumber as you aged?

I often do. I look back at some of the things I wrote or did 15 years ago, and I’m actually impressed. They were really smart.

And then I look at what I’ve done recently, and I don’t quite feel the same way…

It’s not an inevitable fact of aging, however. Most modern research points to the fact that we can not only retain our full mental faculties as we age, but we can actually improve them.

Here’s a new study on one way to do that:

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The Beginner’s Guide to Essential Oils

Louise Hendon | January 17

If you’re new to essential oils, then you’re in for a treat. These oils have been used for thousands of years for health, relaxation, as well as ceremonies.

It’s no wonder that essential oils are more popular than they’ve ever been.

In this beginner guide to essential oils, I’ll show you the scientific reason why essential oils could be beneficial to your health – as well as 19 easy ways to use essential oils in your daily life.

Plus! If you click the button below, you can grab an awesome essential oil starter set for a big discount…

Click Here To Save 16% Off A Starter Set of Essential Oils

What are essential oils?

Here are a few basic facts about essential oils to help you get started.

  • Basically, pure essential oils are highly concentrated plant extracts that contain the parts of the plant that provide its characteristic fragrance.
  • Essential oils are typically sold in small dark-colored bottles (to ensure they don’t oxidize) with a dropper or a dripper-top so you can drip the essential oil out one drop at a time.
  • Most essential oils are colorless or pale yellow in color and are liquid at room temperature.
  • Unlike cooking oils (such as olive oil, coconut oil, butter, seed oils, etc.), essential oils don’t feel greasy or oily. They evaporate very quickly and behave almost like an alcohol.
  • Generally, they’re less dense than water. They’re also not water-soluble, so if you add a few drops to water, you’ll see them float on top. However, if you add essential oils to other oils (like olive oil), they’ll mix together very well. That’s why many people dilute essential oils in another oil (known as a carrier oil – they carry the essential oil).
  • According to Robert Tisserand in Essential Oil Safety, “the word “essential” [in essential oils] is used to reflect the intrinsic nature or essence of the plant.”

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The Scientifically Proven Way to Slow Aging

Jeremy Hendon | January 15

The fountain of youth has been written about and sought out for over 2,500 years. It’s unlikely that we’re going to stumble upon the mythological fountain any day soon now.

However, modern technology is rapidly approaching the ability to slow down or even reverse aging. And until we get there, modern science is already pretty clear on exactly what causes aging and what we can do immediately to slow it down.

For instance, here’s a recent study (conducted on blackbirds) that deals directly with this question and comes to the same answer that pretty much all other studies are getting:

Repeated stressors in adulthood increase the rate of biological aging.

Click To Download Your Paleo 101 Guide

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Why am I Tired, and Why are My Feet Sore When Eating Paleo?

Jeremy Hendon | January 13

I recently got the following question from a reader…

A couple months ago my husband & I decided to join the Paleo lifestyle, and my body loved it! We both felt better, healthier, etc. But all of a sudden my husband started not feeling so well – every evening his stomach would hurt him, the bottoms of his feet also were hurting very bad & he was exhausted.

Every day, he was eating one non-Paleo meal, except for those 3 days when he started feeling bad. Some people told me that Paleo may not be right for him. He works in a physically demanding job. I got some dairy just for him & some gluten that is readily available when he needs. Why do you think his body is not taking well to Paleo?
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Do Saunas Actually Make You Healthier? (A Science-Backed Look)

Jeremy Hendon | January 8

In the US, saunas really aren’t all that popular. During the early part of the 20th century, there was an increase in popularity, but recently, interest has waned.

On the other hand, saunas have been a mainstay among those living in Scandinavia for thousands of years, and they’re particularly common and popular in Finland.

So it’s no surprise that a group of Finnish researchers conducted the following (very interesting and telling) study:

Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
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Late to Bed…Doubles Inflammation and Insulin Resistance

Jeremy Hendon | January 1

I’ve always been a night owl. I don’t think it’s inevitable for me, by any means, but I always tend to stay up later and later.

Lately, however, I’ve really begun to realize just how much I love waking up with the sunrise and going to bed on time. I feel better all day, and most importantly for me, I have a better attitude and perspective during the day.

Plus, there’s new evidence that it’s not just about how much we sleep but about maintaining a consistent sleep cycle.
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Having a Purpose Will Help You Live Longer

Jeremy Hendon | December 23

We don’t really need many reasons to live a purposeful life. After all, living with purpose makes life more enjoyable and meaningful.

But there is another good reason…

Purpose in Life as a Predictor of Mortality Across Adulthood

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Purpose Matters A Lot

There have been a lot of studies analyzing the effect purpose has on health and mortality. This study attempted to account for a lot more variables.

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