Category: Uncategorized

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How we can help our immune system

As we are in the midst of the cold and flu season, making sure that we consume a sufficient amount of foods beneficial to our immune system is a top priority! Last week, I mentioned bone broth, which is one of those foods that can help us boost our immune system. And there are many more: fermented foods, bee products, and whole foods like dark leafy green vegetables, garlic, mushrooms, fatty fish, and grass-fed/grass-finished meats. Since I have been on a paleo type of diet (for almost 6 years now) I very rarely get a cold. While before, for sure I had a cold/flu about twice each winter. Foods we eat can matter that much!

The main beneficial foods

In a recent article by Amen Clinics regarding “What to do about the coronavirus,” it is recommended to consume foods like these:

  • Garlic, onions
  • Mushrooms (shiitake, white button, portabella)
  • Vitamin-C rich foods (oranges, berries, peppers, dark leafy green vegetables)
  • Vitamin-D rich foods (fatty fish, eggs, tuna)
  • Zinc-rich foods (oysters, beef, lamb, spinach, asparagus, sesame and pumpkin seeds)
  • Selenium-rich foods (Brazil nuts, seeds, grass-fed meats)

In Boundless, by Ben Greenfield, mushrooms are also mentioned: shiitake, maitake, turkey tail, tremella, and chaga (“king of medicinal mushrooms”). Bee products such as bee pollen, royal jelly, and propolis are highlighted as being very helpful too to boost the immune system. As a matter of fact, I always have a propolis spray in my bag, just in case. Also mentioned in this book, among other things, are fermented foods, oregano oil, colostrum, and echinacea. All these are beneficial to the immune system.

In summary

As we can see, there is a plethora of foods we can consume on a daily basis that can help us boost our immune system. I think it is wonderful to be able to better our health and wellness with simple whole foods. And I am all for prevention! Even if some of these foods may be slightly expensive, not getting sick is worth it and it ends up saving quite a bit of money down the road. So pick the foods that you like best!

Reference

Greenfield, Ben. Boundless : Upgrade Your Brain, Optimize Your Body & Defy Aging. Las Vegas, Victory Belt Publishing Inc, 2020, pp. 356–370.

“What to Do About the Coronavirus.” Amen Clinics, 4 Feb. 2020, http://www.amenclinics.com/blog/what-to-do-about-the-coronavirus/ Accessed 8 Feb. 2020.

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Bone broth: its many uses

I love having a cup of bone broth at the end of the day, especially when it is cold outside. Nothing better to warm you up and energize you at the same time! Bone broth has been used for thousands of years as a healing beverage by traditional cultures. A South American saying declares that “bone broth raises the dead.” Dr. Catherine Shanahan “consider[s] bone broth a missing food group.” You can directly drink the broth just like I do or/and use it whenever you want to make stews, soups, or sauces instead of using plain water. 

What bone broth offers

In Your Personal Paleo Code, Chris Kresser emphasizes the fact that “[t]he nutrients in bone broth are particularly helpful for restoring the integrity of the gut barrier when it’s damaged.”

In Food Rules, Dr. Catherine Shanahan states that the “broth infuses your blood with molecules of collagen and glycosaminoglycan that affect your body in amazing ways…. This gives bone broths an ability to rejuvenate all your worn-out bones, joints, connective tissues, and the structural supports for skin.”

In Boundless, Ben Greenfield explains in great detail what bone broth offers. Here are some of the nutrients he mentions with their benefits:

  • Arginine (which is critical for immune system and liver function)
  • Glutamine (which assists with cellular metabolism)
  • Glycine (which aids in glutathione production and improves sleep quality)
  • Alkylglycerols (lipids from the marrow in bone both that are crucial for the production of white blood cells)

How to make a basic bone broth

All you have to do when making bone broth is add the bones (joint bones with the cartilage and marrow bones) of a well-sourced cow, chicken, pig, lamb, fish, etc. to a pot of water and letting that simmer for several hours up to 24 or even 48 hours. You can add some vegetables too, of course. I usually add some onion, garlic, carrots, various herbs, salt, and pepper. And that’s it! Your broth is ready to enjoy day after day. To your health and wellness!

References

Greenfield, Ben. Boundless : Upgrade Your Brain, Optimize Your Body & Defy Aging. Las Vegas, Victory Belt Publishing Inc, 2020, pp. 360–1.

Kresser, Chris. Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life. 1st ed., New York, NY, Little, Brown and Company, Dec. 2013, pp. 174–5.

Shanahan, Catherine. Food Rules : A Doctor’s Guide to Healthy Eating. Bedford, Nh, Big Box Books, 2010, p. 67-68.

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Meaning of “Eating the rainbow”

To eat the rainbow refers to making sure we eat a variety of vegetables and fruits of different colors on a daily basis. Those various colors are the product of chemicals which are held within each fruit or vegetable. They give us an array of nutrients with high antioxidant values. So each day, we want to provide our bodies with a “rainbow” of micronutrients!

Red, blue, and purple vegetables and fruits

In How (& Why) to Eat More Vegetables, Dr. Thomas Cowan explains that “Red, blue and purple plants contain in abundance chemicals called anthocyanins, which have been shown to decrease heart disease, prevent strokes, prevent macular degeneration and improve memory. Preliminary work also suggests they help regulate cell division in mammalian cells and thus may be effective as a cancer medicine or in prevention.” So it is important, each day, to consume a few blueberries, tomatoes, pomegranates, peppers, eggplants, or tree collards, for instance. I regularly enjoy putting a cup of mixed berries in my smoothies, blended with almond milk, a scoop of collagen protein, and a few other healthy powders.

Green vegetables

In the book mentioned above, Dr. Thomas Cowan further explains that when it comes to the chlorophyll in green vegetables, the “[i]ngested chlorophyll has many roles in mammals; it serves as a primary detoxifier of our tissues, it prevents cancer, improves vision and is usually found in plants with abundant vitamin C and folate, both crucial for cellular health and overall disease prevention.” We can easily find a great number of green vegetables. So benefiting daily from what chlorophyll offers in abundance (the greener the plant) is a sure way to sustain our health and wellness goals. I eat salads almost every day. And I Iove using some of Dr. Cowan’s Garden powders in order to have a greater variety of plants in my diet. These powders are very helpful, especially in winter. Do not forget to add herbs to your daily dishes too! And consuming algae (like chlorella and spirulina) when you can is a plus!

Orange and yellow vegetables and fruits

Still according to Dr. Thomas Cowan, “Orange and yellow colors mean that the various carotenoids are present…. Carotenoids participate in the health of the immune system, are needed for vision maintenance, decrease heart disease and help in cancer.” So eating carrots, beets, winter squash or pumpkins, for instance, is one way to tap into this category of nutrients. I also like to regularly consume sweet potatoes.

White plants

When it comes to white plants, Dr. Thomas Cowan states that they “contain chemicals called polyphenols, including a chemical called anthoxanthin. Anthoxanthin was found to decrease blood pressure, decrease cancer risk and prevent strokes. White plants usually have abundant levels of potassium, vitamin C, folate and other B vitamins.” Incorporating white plants to your dishes can easily be done by simply opting for onions and garlic. Onions and garlic are alliums, along with shallots, all great for cooking. If you want to read more about garlic, you can check my blog post, Why Herbs and Spices are a Must. Also in the white plant category, zucchinis and white asparagus are great picks!

In summary

As we can see, “eating the rainbow” is, indeed, important. Even with a busy schedule, eating the rainbow is fairly easy to do on a daily basis. We can plan ahead for the week, of course. Or we can simply make sure that vegetables of each category are on-hand at all times. I say vegetables because, as mentioned by Dr. Catherine Shanahan in Food Rules, “Your vegetable-to-fruit purchase ratio should be five to one.”  A lot of fruits contain quite a bit of sugar and should be considered as occasional treats only. But then again, we are all different individuals. By checking your blood sugar regularly, as suggested in my blog post Which Healthy Sugar Substitutes Can We Buy, you will be able to tell which foods work for you. And the produce you get should be mostly organic, as explained in What to Buy Organic. Red, blue, purple, green, orange, yellow, and white plants, when picked wisely, have some amazing powers to help us feel our best!

References

Calton, PhD, Jayson, and Mira Calton, CN. The Micronutrient Miracle. New York, Rodale, 2015, p. 207.

Cowan, M.D., Thomas. How (& Why) to Eat More Vegetables. Library of Congress No. 2016934925, 2016, pp. 24–26.

Shanahan, MD, Catherine. Food Rules : A Doctor’s Guide to Healthy Eating. Bedford, Nh, Big Box Books, 2010, p. 32.

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Attending a yoga class

I have started attending yoga classes again. I hadn’t attended yoga classes in 30 years. When I was raising my children, I did practice at home a few asanas (yoga poses) on and off, along with some ballet stretches. Now, as a chiropractic assistant, I am familiar with the main yoga poses. So taking part in a yoga class again is not like a brand new experience. It just feels like something I shouldn’t have waited 30 years to start again. 

Focusing on your breathing

As explained in Yoga for Rejuvenation by Nergis Dalal, “Without pranayama – the science of the control of the breath – there can be no yoga. Every asana has its own breath pattern and breathing forms the basis for all yoga practice.” The first yoga class I attended this month was focusing on very simple poses, reinforcing the importance of deep breathing. Box breathing, that I have described in 4 Easy Breathing Exercises for Relaxation, was practiced as well. What a nice way to start the morning!

Core strength, balance, and flexibility

The second class I attended covered traditional yoga poses: tabletop position, to cat/cow, to child’s pose; warrior II and warrior III poses, downward dog, plank, cobra, and mountain pose, among others. Along with paying attention to your breathing, this set of poses reinforces your balance, flexibility, and the importance of building adequate core strength. Still according to Nergis Dalal, “The alternate stretching and contracting movements of the asanas help muscles to retain their tone and keep bones strong and lung tissue healthy. The heart is strengthened and made more resistant by being subjected to alternate pressures, thus improving the circulation of blood to the body.”

In summary

Maintaining muscle tone and flexibility, improving balance and breathing skills, strengthening how organs can function through various poses, all these are good reasons for practicing a few yoga asanas every day if you can. Yoga helps reduce daily stress too. What else is there to say? Is there something you haven’t done in 30, 20, or 10 years that you would like to start again?

Reference
Nergis Dalal. Yoga for Rejuvenation : Revitalizing Techniques of the Yogis. New York, Thorsons Publishers, 1984, pp. 11–17.

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Setting up a routine

There’s nothing better to start the day with than with setting up a routine in whatever way feels like the right picks for you to implement. It can change over time of course, so just choose what seems easy to carry out right now. Setting up a routine to start the day is setting up a little bit of time for yourself before dealing with the usual daily ups and downs. I have picked for 4 easy steps for myself to start each day for quite a while now. I thoroughly enjoy this morning ritual.

Red light therapy

Each morning, before having my breakfast, I use the TrueLight Energy Square for 20 minutes. It offers two types of red light wavelengths for rejuvenation of the cells (helping with collagen production, among other things) and near-infrared light for strengthening the cells, mostly targeting the mitochondria too. The mitochondria are the powerhouses of the cells. They are little organelles within the cells that produce ATP (Adenosine Triphosphate), the energy that our body needs each day in order for us to do anything. So whatever we can do to strengthen our mitochondria, especially as we get older, is a big plus. The TrueLight Energy Square also offers the option to use a yellow/amber light, mostly to help with skin health. I have used in the past a Joovv Light Mini which is another great option. Red light therapy also increases blood flow to whichever area you wish to target. Increased blood flow means more oxygen and nutrients delivered to the given area, another big plus for overall health maintenance.

The 4-7-8 breathing exercise

The 4-7-8 breathing exercise is a vagal nerve stimulating exercise that I wrote about in a previous post: 4 Easy Breathing Exercises for Relaxation. This exercise has been promoted by Dr. Andrew Weil and is so easy to implement. No excuses! I will describe it here again briefly as I heard it described in a Bulletproof podcast. Begin by sitting comfortably without crossing your arms or legs. Place the tip of your tongue right between your palate and the upper teeth. Breathe in for 4 seconds through the nose. Hold the breath for 7 seconds. Breathe out through the mouth for 8 seconds, making a “whoosh” sound as you still have your tongue placed between your palate and upper teeth. Repeat 4 times only, twice a day. Starting a meditation practice can be a great addition to this.


Morning detox drink

Each morning, before drinking my Bulletproof coffee, I always have a cup of warm water to which I add a tablespoon of apple cider vinegar, the juice of ½ a lemon, and a teaspoon of Celtic sea salt as described in this YouTube video. This helps detoxify the liver, among other things. As explained in the YouTube video, the original recipe (just warm water and lemon) was created by nutritionist Ann Louise Gittleman. I mentioned this morning detox drink in a previous post about my Paleo/Primal eating habits. 

A few stretches

I like to incorporate a few stretches while fixing my morning beverages (the morning detox drink and Bulletproof coffee). As mentioned in Why Everyday Movement is Non-Negotiable, I usually start with the upper cat back stretch and have gotten into the habit now of doing standing calf raises while blending my coffee. After that, whenever I have a minute throughout the day, I do a few more stretches. Incorporating stretches to whatever else you have to do is a sure way to exercise without even really noticing it. So start with any stretch that feels right for you to practice right now, and build up from there, a little bit at a time, based on your schedule.

In summary

“4 Easy Steps to Start the Day” emphasizes the importance of creating habits (whatever they may be for you) that will benefit your overall health and wellness goals. Incorporating healthy habits into our daily lives is a long-time process that will most likely be challenged at times. But persevering nonetheless is strengthening the right mindset that can allow us to become stronger human beings, able to overcome or simply better cope with whatever we have to deal with in life.

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Why counting calories is not needed

We’ve heard for years that we have to burn more calories than we take in in order to lose weight. This phrase is too insufficient of an explanation. This makes us think that it doesn’t matter whether those fewer calories come from nutrient-dense foods or from junk food. In Keto Answers, by Dr. Anthony Gustin and Chris Irvin, it is stated that, “[a]s nutrition journalist and author Gary Taubes explains, obesity is a disorder of fat accumulation rather than excess calorie consumption.” So if too many calories is not the main issue, then what is triggering this fat buildup?

Why consuming too many carbs may be what keeps you from losing weight

Not all calories consumed are going to be utilized by the body the same way. It is important to keep in mind that when a food triggers a high insulin (an energy storage hormone) response, this high insulin level in the bloodstream is going to prevent the body from burning fat or in other words from losing excess accumulated fat. Consuming high-glycemic foods on a regular basis will probably precipitate this fat-storage pattern. It is also important to keep in mind that we are all different individuals with different metabolisms and genetic predispositions, so we are not going to respond to the same foods consumed the same way. Even a single individual is going to handle various foods differently as the years and decades go by. We constantly have to adjust and see how our body is responding to the foods we eat.

What works for weight loss

What we want are calories from whole, nutrient-dense foods, not from processed foods. Healthy fats are what can keep us satiated for long periods of time (especially if we want to lose weight) as mentioned in the previous blog post: What are Ketones? As a side note, Dr. Mark Hyman wrote Eat Fat, Get Thin, which highlights how healthy fats are far from being our enemy when we want to lose weight and stay healthy.

In summary

Counting calories is really not a primary requirement for weight loss. In most cases (as we are now aware), it’s having high insulin levels that can prevent fat burning and appropriate hormone balance.

Reference

Gustin, Anthony, and Chris Irvin. Keto Answers : Simplifying Everything You Need to Know about the World’s Most Confusing Diet. Middletown, De, Four Pillar Health, 2019, pp. 96-98.

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5 affirmations to start 2020

So what did you decide to tackle in 2020? I have no specific New Year’s resolution besides continuing the routine I have set for myself to keep my energy levels and health as they are right now. That alone is work and that is plenty for me. That said, I have a set of affirmation cards (Affirmators! by Suzi Barrett) that can give oneself a nice little boost when the moral is not at its best. Reminding ourselves of what truly matters in life on a regular basis can make a world of difference over time. Out of this set, I have picked 5 affirmations to start this brand new year: 

  • Follow your heart: “I’m always rewarded when I follow my heart. I trust that the GPS in my heart knows all the best routes. And when it seems like it’s taking too long to get where I want, I know that’s because there’s some cool, weird stuff to see along the way.”
  • Generosity: “ I give generously to those around me, no matter how much (or how little) I have. I know there is more than enough to go around, and that the key is to allow it to keep going around without stopping. If I stop the flow, I’m like the one person at the stadium who doesn’t do the wave.”
  • Impermanence: “Life is always changing, and I drift easily through those changes, good and bad. As I drift through hard times, I can take comfort in knowing that I will leave them behind. As I drift away from good times, I can take comfort in knowing that more will come my way. Impermanence is an equal-opportunity nonentity.”
  • No judgment: “I release myself from any and all judgments. I find my inner critic, call it into my office, and tell it to take a vacation. As it leaves the room, I let out a sigh and begin to enjoy the joy of simply being. Who hired that guy anyway?”
  • Power: “I am strong, I am grounded, I am powerful. I am like a cross between a dinosaur and a tank. But not a tank that is used for war. I am like a peaceful, loving dino-tank who feels so strong it doesn’t need to do anything but be.”


In summary

These are 5 powerful affirmations that I think can go a long way to help us wherever we are in life. So beyond the different resolutions we may take this new year to better or maintain our health and wellness, it seems to me that feeling grounded is what can allow us to take on new healthy habits and keep them beyond the first month.

To your health and wellness, and to this brand new year!

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How about limiting our sugar intake for the new year?

If limiting the amount of sugar in your diet is your New Year’s resolution, then this post is for you! “Hidden” sugars are in most processed products. If undetected, hidden sugars can easily impact your blood sugar even when you might think your diet is reasonably healthy. Reading labels is really important. There are numerous names for sugar in processed foods, so being familiar with those names is helpful to stay away from all this unwanted added sugar. Getting rid of foods containing hidden sugars might be the best first step in your step-by-step approach to getting rid of foods that do not contribute to sustaining your health and wellness.

How to spot “hidden” sugars in labels

What follows is a list of most of the various names for sugar in processed foods, as stated in Feeding You Lies, by Vani Hari:

  • Agave nectar                                                     
  • Barbados sugar                                                 
  • Barley malt                                                        
  • Beet sugar                                                         
  • Blackstrap molasses                                         
  • Brown sugar                                                      
  • Buttered syrup                                       
  • Cane juice crystals                                          
  • Cane sugar                                                        
  • Caramel                                                           
  • Carob syrup                                                       
  • Castor sugar                                                      
  • Confectioner’s sugar                                          
  • Corn syrup                                                        
  • Corn syrup solids                                              
  • Crystalline fructose                                             
  • Date sugar                                                        
  • Demerara sugar                                              
  • Dextrane                                                          
  • Dextrose                                                            
  • Diastase                                                            
  • Diastatic malt                                                       
  • Ethyl maltol                                                      
  • Evaporated cane juice                                   
  • Fructose                                                             
  • Fruit juice                                                       
  • Fruit juice concentrate                                  
  • Galactose                                                     
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Granulated sugar
  • Grape sugar
  • High-fructose corn syrup
  • Honey
  • Icing sugar
  • Invert sugar
  • Lactose
  • Malt syrup
  • Maltodextrin
  • Maltose
  • Maple syrup
  • Molasses
  • Muscovado sugar
  • Raw sugar
  • Refiner’s sugar
  • Rice syrup
  • Sorbitol
  • Sorghum syrup 
  • Sucrose
  • Sugar
  • Syrup
  • Treacle
  • Turbinado sugar 
  • Yellow sugar                                                                                                            

What about “sugar-free” products?

Beyond this helpful list that can allow us to spot “hidden” sugars much more easily, another thing to stay away from are “sugar-free” processed foods. Why? Here’s an example of why, as explained in Keto Answers, by Dr. Anthony Gustin and Chris Irvin:  “[W]e have tested a lot of “sugar-free” snacks and have seen huge increases in blood sugar. A notable brand here is SmartSweets, which provides gummy versions of our favorite candies and markets them as only having 3 grams of sugar per serving. The catch? They use 30 grams of low-quality fiber syrups that they can label as fiber on the nutrition facts but act just like sugar in your bloodstream.”

In summary

If cutting down your sugar intake is one of your top priorities for the new year, becoming familiar with the various types of sugar and staying away from “sugar-free” processed foods are two major steps to take. Of course, this leads to eating whole foods. Whenever you want to use sugar in a recipe (beverage, dessert, or other), make sure you use healthy sugar substitutes instead of the traditional refined sugar. 

Have a Wonderful New Year!

References

Gustin, Anthony, and Chris Irvin. Keto Answers : Simplifying Everything You Need to Know about the World’s Most Confusing Diet. Middletown, De, Four Pillar Health, 2019, p. 396.

Vani Hari. FEEDING YOU LIES : How to Unravel the Food Industry’s Playbook and Reclaim Your Health. Carlsbad, California, Hay House, Inc., 2019, p. 101.

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Why consume omega-3 fats?

The importance of omega-3 fats is unquestionable due to the numerous health benefits that come from them. Omega-3 fats are polyunsaturated fats. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three main types. As stated in Keto Answers, we must consume omega-3 fats because they are a major contributor to cellular function. Omega-3 fats have an important part in maintaining our heart health, blood vessels, lungs, immune system/gut, and endocrine system. They help reduce inflammation and joint pain. Omega-3 fats also have a strong impact on the health of our brain (as the brain is 60 percent fat and half of that is the omega-3 fat DHA).

What are good sources of omega-3 fats?

As mentioned in my previous post, Which Fish are Okay to Buy, omega-3 fatty acids can be found in fish. You can get a high amount of omega-3 fats in the following fish:

  • Salmon
  • Herring 
  • Sardines
  • Trout 
  • Oysters 
  • Anchovies

You can also get a good amount of omega-3 fats from:

  • Flax seeds
  • Chia seeds
  • Walnuts 
  • Grass-fed/grass-finished beef

My omega-3 index and omega-6-to-omega-3 ratio

Last month, I decided to have my omega-3 index and my omega-6-to-omega-3 ratio checked by ordering the test from Life Extension. I was happy to find out that my omega-3 index is 9.56% (the optimal range being between 8% and 12%) and my omega-6-to-omega-3 ratio is 3.5:1 (the optimal range being under 4:1). There is still room for improvement, and this test is a nice way for me to see that I can add a little extra fish/krill oil to my daily regimen and consume more of the foods mentioned above.

Were you aware of the importance of omega-3 fats? What are your favorite omega-3-fat-rich foods?

References

Dinicolantonio, James, and Joseph Mercola. Super Fuel : Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health. Carlsbad, California, Hay House Inc, 2018, pp. 170, 173.

Gundry, Steven R. The Plant Paradox Quick and Easy : The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free. New York, Ny, Harper Wave, An Imprint Of Harpercollinspublishers, 2019, p. 155.

Gustin, Anthony, and Chris Irvin. Keto Answers : Simplifying Everything You Need to Know about the World’s Most Confusing Diet. Middletown, De, Four Pillar Health, 2019, pp. 253–260.

You can also find me on Instagram.


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“On-the-go” healthy snack options can be a lifesaver

During the busy Holiday season, having on-hand healthy snack options can be a big help when we have a weekend-to-do list that is longer than usual. To avoid snacking on unwanted foods, doing a little prep at home beforehand can be a lifesaver. “On-the-go” healthy snack options are easy to put together. And to have those ready when you need them will make you feel good about still taking care of your health while having a zillion other things to do.

12 snack options to have on hand

  • Artichoke hearts (with water, preferably in glass jars)
  • Avocados 
  • Beef jerky (homemade or minimally processed)
  • Dark chocolate: 85 percent cacao or above being better
  • Canned fish: sardines, anchovies, and oysters are my favorites
  • Cut-up raw vegetables with nut butters or guacamole
  • Hard-boiled eggs
  • Low-glycemic fruits like berries
  • Nuts and nut butters (not to overdo on those though). As a sidenote, peanuts are a legume, not a nut.
  • Olives
  • Pasture-raised/grass-fed or organic cheese made with raw milk (directly from a farm ideally)
  • Slices of cold meat or poultry (with primal/paleo-approved condiments if needed)

The protein bars I enjoy having on hand

When pressed for time, primal/keto-approved bars can be pretty handy too. I particularly enjoy the Bulletproof Collagen Protein Bars, Primal Kitchen Bars, Epic Bars (I mentioned the EPIC brand in a previous post regarding pork rings as a snack), and the Design for Health KTO BARS. Having one or two protein bars in your purse or bag at all times is a sure way to satisfy any arising hunger and to stay away from unhealthy snack options.  

In summary

This short list of easy to prepare healthy snack options, paired with occasional good quality protein bars, is an awesome way to stay primal even on the most hectic days!

References

Perlmutter, David, and Kristin Loberg. Grain Brain : The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers. New York, Ny, Little, Brown And Co, 2013, p. 247.

Sisson, Mark. The Primal Blueprint : 21-Day Total Body Transformation. Oxnard, Ca, Primal Blueprint Publishing, 2016, pp. 105, 118.

You can also find me on Instagram.