If you choose to follow a vegetarian or vegan diet for ethical or religious reasons, but you still want to benefit from the Paleo approach, follow the guidelines listed below to ensure adequate intake of essential nutrients.   VEGETARIANS Vitamin B12 Eat egg yolks, cheese, yogurt, or milk daily Optional: supplement with 1,000 mcg … [Read more...]

The following recommendations are important for optimizing hormonal health and fertility. Good hormone balance will promote optimal weight, energy, mood, skin health, and libido, among other health factors.   Eat a nutrient dense diet Choose anti-inflammatory foods rich in micronutrients: Avoid sugar, white flour, soy, and … [Read more...]

  Food Groups Eat Freely May Cause Symptoms Best Avoided VEGETABLES   Bamboo shoots Beet Bok choy Carrot Cucumber (including pickles made without sugar) Dandelion greens Eggplant Endive Fermented vegetables (raw sauerkraut, or lacto- fermented vegetables) Green beans Kale Lettuce Olives Parsnip Sea … [Read more...]

    Food Measure Protein (grams) Sockeye salmon 1/2 fillet 43 Halibut 1/2 fillet 36 Rockfish 1 fillet 33 Tuna salad 1 cup 33 Beef, bottom round 3 oz. 30 Chicken, light meat 3 oz. 28 Lamb loin 3 oz. 26 Beef sirloin 3 oz. 25 Ham 3 oz. 25 Swordfish 3 … [Read more...]

Probiotics and prebiotics are both essential to healing the gut, for different reasons. Probiotics primarily play an immunoregulatory role; they help to balance and regulate the immune system and reduce inflammation in the gut. Contrary to popular belief, most probiotics do not quantitatively change the composition of the gut microbiome over … [Read more...]

How do we find the sweet spot and ensure that we get enough—but not too much—physical activity? The best way to accomplish this is by focusing on three elements that can be expressed in the acronym SWAP: Stand, Walk, and Push.   Stand Goal: Stand for about half of the day. Use a standing desk at work if possible. Take … [Read more...]

Healthy small intestine: The small bowel normally contains relatively few bacteria (less than 10,000 bacteria per milliliter of fluid) when compared with the large bowel, or colon (at least 1,000,000,000 bacteria per milliliter of fluid). These bacteria play an essential role in protecting against other pathogenic bacteria and yeast, absorbing … [Read more...]

HPA Axis Dysregulation (HPA-D) is the scientific term for the popular syndrome known as “adrenal fatigue.” It refers to a constellation of signs and symptoms including fatigue, sleep disruption, poor exercise tolerance and recovery, low libido, brain fog, weakened immune function, and reduced stress tolerance. HPA Axis Dysregulation, is caused by … [Read more...]