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Category: Paleo Diet

  • 6 Ways to Treat a Skin Infection Using Natural Remedies

    Post From https://chriskresser.com/6-ways-to-treat-a-skin-infection-using-natural-remedies/

    This jar of manuka honey could be used to treat a skin infection.

    The explosive growth of antibiotic-resistant bacteria has led to a resurgence of interest in the use of natural remedies, many of which have a rich history of use by our ancestors.

    Read on for six ways to treat a skin infection naturally using medicinal herbs, honey, essential oils, and probiotics. I’ve also included three recipes you can try at home to start feeling better.

    The Emergence of Drug-Resistant Infections

    More and more adults are struggling with skin infections caused by antibiotic-resistant bacteria, such as methicillin-resistant Staphylococcus aureus (MRSA) and Pseudomonas aeruginosa. (1, 2, 3) And, perhaps because antibiotics are routinely prescribed by some pediatricians or because “antibacterial” soaps and other products are so widely used in homes and schools, this trend is also on the rise in children younger than 15 years of age. (4)

    Drug-resistant skin infections pose a significant health risk at any age because they increase a person’s susceptibility to systemic infection. The growing problem of antibiotic resistance is causing many people to turn to natural substances for the treatment of skin infections.

    Excitingly, an emerging body of research indicates that natural compounds, including botanical medicines, honey, and topical probiotics, have significant therapeutic value in the treatment of skin infections without the potential to cause antibiotic resistance. And these treatments don’t just work for MRSA. People with acne, ringworm, cutaneous Candida infections, and a host of other bacterial infections could also see positive results.

    If you’re struggling with a skin infection—whether it’s acne, ringworm, or a bacterial infection—you can take your treatment into your own hands. Check out this article for six ways to treat it naturally, and get recipes for remedies you can make at home.

    Six Ways You Can Treat a Skin Infection Naturally

    While there are many natural compounds that have antimicrobial properties, a few stand out from the rest in their ability to combat antibiotic-resistant skin infections:

    1. Another Surprising Use for CBD Oil

    Cannabis has received no shortage of attention from the medical community in recent years. A growing body of research indicates that it has an incredibly wide variety of health applications, including the treatment of skin infections. Cannabinoids may be a powerful ally in neutralizing the difficult-to-treat MRSA superbug, which often affects the skin. (5)

    Cannabinoids may also make the skin more resistant to infection in the first place by upregulating the endocannabinoid system, a network of molecules and receptors that influences immunity, among many other effects. (6)

    Topical CBD oil may be the best way to reap the antibacterial, skin-protective benefits of cannabinoids.

    2. Why Honey Is Liquid Gold

    Honey, a sweet, viscous food derived from the nectar of flowers and produced most commonly by the European honey bee Apis mellifera, is truly “liquid gold” in the treatment of skin infections.

    Topical application of natural, unprocessed honey reduces redness, swelling, and healing time in bacterial infections caused by Staphylococcus aureus and Klebsiella. Its effects are comparable to that of topical antibiotics. (7)

    Natural honey also accelerates the healing of diabetic wounds and is useful in the treatment of ringworm, cutaneous Candida infections, and acne. (8, 9)

    Manuka honey, a special type of honey produced in New Zealand by bees that pollinate the native manuka bush, has a broad spectrum of action, unlike any other known natural antimicrobial. It inhibits pathogenic bacteria that colonize the skin and wounds, including MRSA and Pseudomonas aeruginosa. (10) The powerful antimicrobial effects of manuka honey are due primarily to the presence of methylglyoxal (MGO), a naturally occurring phytochemical found in the nectar of Leptospermum flowers that damages bacterial DNA, RNA, and proteins.

    When selecting manuka honey for medicinal uses, you need to consider the UMF, a quality trademark and grading system that rates the strength of the honey. (UMF stands for “unique manuka factor” and is an official designation granted only to authentic manuka honey produced and jarred in New Zealand.) (11) UMF 10+ is the minimum strength honey recommended for medicinal use; it is best for less serious infections such as acne. For more stubborn infections, I recommend UMF 15+ or 20+.

    3. A Salve Made from Cryptolepis Can Soothe Your Skin

    Cryptolepis is a shrubby plant native to Africa that has traditionally been used to treat malaria. However, this plant also works as a broad-spectrum antimicrobial against pathogens implicated in skin infections, including MRSA, Pseudomonas aeruginosa, and Candida albicans. (12, 13)

    Cryptolepis is best used as a salve. I recommend this salve from Woodland Essence.

    4. Sida acuta: Invasive Weed or Effective Treatment Option?

    Sida acuta is a species of flowering plant in the mallow family that grows around the world and is often considered to be an invasive species or weed. Despite its lowly reputation, Sida acuta is a powerful treatment for skin infections. According to herbalist and author Stephen Harrod Buhner, it is active against Staphylococcus aureus, Pseudomonas aeruginosa, and Candida skin infections. (14)

    5. Try Eucalyptus, Juniper Berry, or Another Essential Oil to Treat Your Skin

    Essential oils are made by distilling the volatile oils from plants. They can be applied directly to the skin, either straight or diluted in a carrier oil (such as coconut or olive oil).

    A wide variety of essential oils have antimicrobial properties that may neutralize skin pathogens, including:

    • Eucalyptus
    • Juniper berry
    • Lavender
    • Tea tree
    • Oregano
    • Sage
    • Thyme
    • Frankincense
    • Ylang-ylang
    • Cypress

    Essential oils are often combined to produce synergistic effects. (15) One oil, for example, may be an effective antiseptic, while another works as an anti-inflammatory. Your best bet may be using a premade blend of essential oils intended for topical use in skin conditions.

    6. Try Using Topical Probiotics

    The health benefits of probiotics are not limited to the gut; they also have applications in the treatment of skin infections.

    Lactobacilli have antimicrobial activity against skin pathogens and prevent the formation of biofilm (a stubborn surface build-up of bacteria that is difficult to eradicate) when applied topically. (16) Lactobacillus plantarum also inhibits Pseudomonas aeruginosa colonization on the skin and enhances tissue repair in burn wounds. (17)

    While a variety of probiotic-containing skincare products are emerging on the market, I am unaware of any that are explicitly intended for treating skin infections. However, one product line that may be worth a shot is Mother Dirt. The ammonia-oxidizing bacteria (AOB) in Mother Dirt skin care products replace essential bacteria lost by modern hygiene and lifestyles and may fortify the skin’s natural defenses against infection.

    Why Natural Skin Infection Treatments Make Sense

    Antibiotics have long reigned supreme in the field of dermatology, forming the cornerstone of treatment for skin infections. The practice of using one type of therapy to treat a disease, such as an antibiotic for a skin infection, is referred to as “monotherapy.”

    Monotherapy is problematic because pathogens are highly adaptable organisms that quickly develop ways to evade the effects of single antimicrobial compounds.

    Pathogens that successfully evade the impact of antibiotics pass their antibiotic resistance genes down to subsequent generations. Considering that some bacteria can go through a single generation in as little as 20 minutes, it is no surprise that antibiotic resistance has skyrocketed in our modern-day society!

    Using natural compounds to treat a skin infection is an effective way to avoid the pitfalls of antibiotic monotherapy. In contrast to antibiotics, which contain a single active antimicrobial compound, botanical medicines and other natural substances contain many active compounds all in one package. The presence of multiple antimicrobial compounds makes it difficult for pathogens to adapt and evade the effects of the intervention, which reduces the risk of antibiotic resistance. Furthermore, in traditional herbal medicine, several plants are often administered together to treat infections. The synergistic effects produced by a combination of botanicals enhance the antimicrobial effects of the intervention and further reduce the risk of bacterial resistance.

    Ready to Try It Yourself? Here Are Three Recipes to Get You Started

    You don’t need to spend a lot of money to treat a skin infection naturally. In fact, you can make an herbal antibacterial wash, wound powder, and herbal oil for skin infections right in your kitchen. The recipes featured below are courtesy of Stephen Harrod Buhner’s excellent book Herbal Antibiotics: Natural Alternatives for Treating Drug-Resistant Bacteria.

    If you’ve never made your own herbal oil before, don’t worry. These recipes are easy to follow, and you can find supplies at a number of online retailers. Look for a vendor that sells organic herbs.

    General Antibacterial Wash

    Ingredients:

    • 2 ounces antibacterial herbs such as Artemisia absinthium, Cryptolepis, or Sida acuta
    • 2 ounces echinacea (if you’re using Echinacea angustifolia, use the root; if it’s  Echinacea purpurea, use the flowers or seeds)
    • 2 ounces dried evergreen needles (any species)
    • 1 quart water, either filtered or distilled

    Combine the herbs with water. Cover, bring to a boil, and simmer uncovered for 30 minutes. Let cool and strain. Rinse the affected skin liberally with the decoction four times daily.

    Wound Powder

    Ingredients:

    • 1 ounce Berberis root or bark
    • 1 ounce Cryptolepis root or Sida acuta, Bidens, or Alchornea leaf
    • 1 ounce echinacea root or seed
    • 1 ounce juniper leaf
    • 1 ounce Lomatium root
    • 1 ounce Usnea lichen

    Powder all herbs as finely as possible. (Stephen recommends using a high-powered blender or food processor to get a semi-small grind and then transferring the blend to a nut or coffee grinder to make a finer powder.) Strain powder through a sieve. Use as needed. This formula can be sprinkled onto feet or into shoes and socks to treat athlete’s foot. It may also be used on babies for diaper rash.

    Herbal Oil for Skin Infections

    Ingredients:

    • 1 ounce dried Artemisia leaf (any species of Artemisia will work)
    • 1 ounce dried Berberis plant (such as barberry or Oregon grape)
    • 1 ounce dried Cryptolepis (or Sida acuta)
    • 1 ounce dried echinacea root or seed
    • 1 ounce dried evergreen needles (any species)
    • 1 quart extra virgin olive oil

    Grind herbs as finely as possible with a high-powered blender or coffee grinder. Place ground herbs in a small, ovenproof glass dish or ceramic pot than can be covered; do not use a metal pot. Pour in enough olive oil to saturate the herbs, stir well, and then add extra oil to cover the herbs by one quarter inch. Heat the mixture, with the lid on, overnight in the oven for eight hours at a low temperature, between 150 and 200 degrees Fahrenheit. Let the mixture cool and then press the mixture through a cloth to extract the oil. Store the oil in a sealed glass container out of the sun.

    Now I’d like to hear from you. Would you consider using any of these natural remedies to treat a skin infection? What natural products have you found useful for treating skin ailments? Let me know in the comments below!

    The post 6 Ways to Treat a Skin Infection Using Natural Remedies appeared first on Chris Kresser.

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  • The Primal Worldview Changed My Life For the Better

    Post From https://www.marksdailyapple.com/the-primal-worldview-changed-my-life-for-the-better/

    It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

    Mark Sisson encourages you live a really enjoyable life. I did not think it was difficult to stick to the Paleo Diet. I was 50. I found Mark Sisson and Loren Cordain on YouTube. Soon I would be buying cookbooks and enjoying my health. It sounded true to me and I jumped on board.

    I had been constipated for 40 years. Both my parents were constipated their whole life. I had believed in All Bran and Raisin Bran and healthy muffins. My mother taught me to bake bread in my teens. What a joy, it could not be wrong. In high school an instructor recommended “Diet for a Small Planet.” A few years later in college I became a vegetarian. Many of my friends were vegetarians. It was obvious that we did not need to kill innocent animals and eat them. I ate beans and rice, tofu and vegetables, peanut butter and beer.

    Around five years after college I visited an acupuncturist for muscle pains. He suggested that I eat meat and fish. So, for the next 20 years I would primarily be vegetarian but would eat meat and fish. About this time I would eat a breakfast cereal in the morning, a sandwich and potato chips for lunch, and for dinner it was often pasta followed by Ben and Jerry’s on the couch. Beer and wine were being consumed for fun quite often. I did not think that any of this was bad for my body. I ignored or made up other reasons why I was constipated and having chronic pain.

    Chronic pain. I injured my knee skiing in my late 20s. No surgery, only rehab. I thought it would heal. Knee pain lasted for years. Wore a support on it for a long time. Got it needled by acupuncturist. Took pain relief. Other chronic pain areas developed, like both wrists and both elbows. Used supportive strapping aids on these parts for years. It felt like the muscle was pulling away from the bone. I figured it was my active lifestyle and normal. I wasn’t sleeping that well, since I would wake up with pain in the arms. The thought that my pain came from food was never considered. It was misery. It went on.

    I was changing my diet before The Paleo Diet. The first change was dairy. I went dairy free to help my sinus issues. Then I tried gluten free to help my sinus issues. Sugar was still off the radar, as I was eating gluten free cookies, breads and pasta. I laughed off my coffee and donut at 10 a.m. and M&Ms at 3 p.m. Years went by. It was in 2013 that I changed.

    It was one moment on YouTube. Then another. What do you mean a Paleo diet? Click, Click, Click. I went to thepaleodiet.com and read what to eat on the Paleo diet.

    Mark Sisson was thoughtful and understood what was going on. I couldn’t get enough. Primal became my diet. I owned it.

    I mainly started eating more vegetables. Breakfast had been cereal and now became eggs, bacon and vegetables. Lunch went from rice and beans to meat and vegetables. Dinner became big chicken salad.

    I became regular and have never turned back. I felt great. Chronic pain went away. My biggest worry had become a hip that I thought would need replacement in the future. The inflammation slowly went away. It seems to be fine.

    Weeks before going Paleo I was planning on buying spray on salad dressing to lesson the amount of oil. Now at 57, I happily use Primal Kitchen® dressing and pour it on heavily. What a sea change.

    I’m thankful that I am not addicted to sugar anymore.

    I’m thankful for beautiful movement of Taoist Tai Chi.

    I’m thankful for Eckhart Tolle for the awareness of gaps between thought.

    I’m thankful to Mark Sisson and the whole Paleo/Primal worldview that changed my life for the better.

    [Final photo] Six months later.

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    The post The Primal Worldview Changed My Life For the Better appeared first on Mark's Daily Apple.

  • TPV Podcast, Episode 324: Noelle Tarr

    Post From https://www.thepaleomom.com/podcast-noelle-tarr/

    In this episode, Stacy and Sarah sit down with Noelle Tarr of Coconuts and Kettlebells to chat about separating your self worth from your fitness goals, why fitness and health aren’t the same thing, and how to approach movement with a chronic condition in a way that will benefit your health.

    Click here to listen in iTunes

    or download and listen by clicking the PodBean Player below

    If you enjoy the show, please review it in iTunes!

    The Paleo View (TPV), Episode 324: Noelle Tarr

      • (0:00) Intro
      • (0:40) Welcome today’s special guest, Noelle Tarr of Coconuts and Kettlebells!
      • (3:43) Noelle’s story
        • When Noelle was younger, she was always into fitness. She was training for triathlons and running marathons, pushing her body to the max.
        • In retrospect, she feels this was a mindset issue. People kept praising her for her skill and discipline, which fueled her obsession with controlling her body and her weight via exercise.
        • Moving through college, she “destroyed her body” doing what everyone told her was healthy – working out all the time and eating low calorie. Eventually she broke mentally, physically, and emotionally.
        • This is when Noelle found paleo (which she doesn’t follow anymore). She’s really thankful that paleo taught her that calories didn’t matter so much and because of this, she was able to release that obsession and instead explore what her body wanted and needed.
        • Through the years she’s tried different things. She used to avoid fruit because it contained sugar. She used to maintain an intense CrossFit training schedule. She’s struggled with chronic back issues. She wrapped her self worth up into how much she could back squat or lift, but this just left her feeling like she was constantly in pain and never truly healthy.
        • When Noelle got pregnant, she hit the point where she was “done with it.” She started asking herself why getting back to the back squats was so important to her? And if lifting heavy weights was really the only way to get fit?
        • Examining this part of her identity opened her mind to what it means to be healthy and fit. She got into PT and learning how important it is to build balance and strength throughout the entire body.
        • This had a powerful effect on her. She felt better, her weight stabilized, and she was able to maintain health by doing things she felt was right for her body, like short workouts and a lot of walking.
        • She stopped thinking about what other people were doing and what she should be doing, instead focusing on “what’s going to serve my body today?”
        • Now she works with people to create a plan that’s right for them, which is the basis of her program, Strong From Home.
        • Noelle’s book, Coconuts and Kettlebells, covers these new ideas about fitness and particularly the mindset side of it.
      • (11:35) Sarah asks Noelle if the psychological stress of having your identity and self worth wrapped up in your exercise routine can actually make fitness detrimental to your health?
        • Noelle responds that if your self worth is tied to your ability to complete an event or achieve goals then it can be toxic long term. While this works for some, it doesn’t work for a lot of others.
        • It’s okay to switch up your goals and make changes based on the information you acquire about your body along the way – it doesn’t make you a failure!
        • Sarah raises the notion of the fitness industry’s mentality that if a little is good, a lot is better. It’s the loss of moderation. Our body is not built to do it all! We see a lot of health problems in elite athletes that are related to the stress that intense physical training has on the body.
      • (17:13) Sarah asks, when you’re working with a client, how do you get someone to dissociate from a goal that’s going to be destructive versus productive?
        • Noelle says it’s important to understand that every body is different, has different limitations, and has a different history. Everyone has their own unique capabilities.
        • Create a mindset of “more is not better. More is just more.”
        • When you’re working out, you’re actually causing damage to your body. You’re creating micro-tears in your body, which is stress on the body. You need to be able to give yourself time to recover from that.
        • It’s important to find the balance point where fitness provides health and doesn’t do harm. It’s not uncommon for elite athletes to be some of the most unhealthy people!
        • What’s your minimum effective dose? What can you get out of the smallest amount of work?
        • Stacy points out that it’s important to be mindful of your own goals and your own health conditions. And it’s important to be aware of how often you’re exercising, how much recovery time you’re giving yourself, and what type of nutrients – both macro and micro – you’re giving your body to support it.
        • They’re not anti-lift heavy, but they want to be clear that you don’t have to lift heavy if it’s not right for you!
      • (26:25) What is a rest day? What does that mean for someone with a chronic illness versus a more elite athlete?
        • When working with clients, Noelle scales the number of workout days and rest days based on their experience level. If someone is new to exercise, she recommends working out 3 days a week. At 6 months, bump it up to 4 days. And after a year, bump it up another day to 5 workout days/ week. But Noelle never recommends working out more than 5 days per week.
        • For rest day activities, Noelle recommends:
          • Walking
          • Mobility work
          • Intentional heat and ice
          • Stretching
          • Or nothing!
        • For people suffering from chronic health conditions, Noelle works with them to develop a mindset of healing. If you wake up and something feels off, you have the freedom to turn that workout day into a “restorative day” (walking, mobility) or just sleep!
          • Pushing your body to do a high intensity workout when your body doesn’t feel good can be detrimental to health.
        • Noelle is a huge fan of band work.
        • When it comes to workout schedules, it’s important to have options for working out and recovery so you can be flexible!
        • People get hung up on unplanned rest days because they feel shame or guilt over having missed a workout, and that can quickly snowball and throw off their entire week. But Noelle says stop beating yourself up about it and just get back on the wagon the next day. There’s no point in pushing yourself to do a high intensity workout when you know something doesn’t feel right.
      • (34:45) Sarah shares how she balances working out with Hashimotos and fibromyalgia and high stress levels:
        • She schedules 4 days at the gym (Monday, Tuesday, Thursday, and Friday). She goes at 7:30am and workouts out with a personal trainer at her CrossFit gym where they do whatever feels right for her that day. On powerlifting days, she just builds up to whatever is comfortable that day – somedays her back squat is 160 and other days it’s 200lbs. And on days she doesn’t feel good, they focus on mobility work.
        • This model has allowed her to maintain consistency. Even though she has no problem skipping a day because she doesn’t feel good, it becomes really hard for her to get back the next day. Having this schedule and flexibility has been really great.
      • (37:58) Working with a personal trainer
        • A good trainer should communicate with you and should know when you’re beat up and need extra rest.
        • A trainer can also help you get more in touch with your body and recognize when you’re feeling rundown or even when you’re feeling better than you think you are!
      • (40:00) If someone is suffering from a number of health conditions and has been primarily focused on recovery, how can they know when it’s the right time to push a little harder and to what extent?
        • Stacy shares her own personal example of her chronic back issues and her struggle with getting back into exercise.
          • If she’s not walking intentionally or being mindful of how she’s sitting, she can aggravate her injury. It’s a fine line between pushing herself and not re-injuring herself.
        • If you have chronic pain, Noelle recommends that you research to find a qualified Physical Therapist. Don’t be afraid to interview several PTs and get a second opinion! Explore acupuncture and chiropractors.
        • Noelle believes there’s a way to move and feel better if you have chronic pain, it can just take finding the right people to help you.
        • Working with a professional can also hold you accountable and keep you showing up for yourself, even when you’re frustrated and don’t feel like it.
        • Stacy has struggled with motivation because she wants to lift heavy instead of being restricted to small movements. Though its taken her some time to make peace with this disappointment, she has.
          • She had worked with a personal trainer, but the trainer’s goal was to get her back to being a competitive Strong Woman, which just caused her to re-injure herself. That made her realize that she needed to take a step back and take care of mental wellbeing.
          • These days, she’s thinking about joining the Y with her boys to swim this winter and she wants to make time for stretching.
        • Noelle says when we separate our self worth from fitness activities, that’s where the benefit is. We allow ourselves to move on and do other things and we stop feeling “less than” because we’re no longer doing that thing.
        • Noelle asks herself important questions like, “What do I want from life? How do I want to feel when I’m 75? Do I want to be limping around with a back brace and cane because I had to keep running?” And she says no! She wants to be playing with her grandkids and doing water aerobics!
      • (55:29) So how does one measure progress and success?
        • Noelle says success is not the number on the scale, despite what the fitness and diet industry want you to believe.
        • The first way you can measure success is in your blood work, your inflammatory markers, a hormone panel. Get blood work done before you start and then, 6 months later, have your blood work redone so you can compare.
        • Secondly, progress happens in small, incremental shifts, and it happens all over the place. You may get faster, your reps may increase, the amount of weight you can lift may increase. Noelle encourages you to track these stats in a notebook and notice the improvements!
        • Sarah likes to set small, realistic goals. This year she’s been working on doing Toes to Bar and doing the CrossFit benchmark workout, Grace, at the prescribed weight.
        • Sarah measures her health by how she feels. How do her joints feel when she gets out of bed? Does she feel happy? Does she laugh when her kids make a joke? Does she feel energetic and focused? And what does her blood work say?
        • Stacy says when she started paleo, her goal wasn’t to lose weight, it was to have energy to play with her kids. At the beginning she barely had energy to sit at the dinner table. Now she looks back at that to remember how far she’s come.
        • “Fitness” and “health” are different. It’s important to prioritize both.
        • Sarah says when you ask yourself what progress you’ve made and the answer is none, maybe you’re measuring the wrong thing. Maybe the success is that you’re showing up and putting in the effort!
      • (1:09:22) Wrap Up
      • Get your questions in! We want to hear from you! And there’s no end to questions we can answer and topics we can address!
      • Engage on social media! That’s how we get feedback!
      • Thank you for listening

    The post TPV Podcast, Episode 324: Noelle Tarr appeared first on The Paleo Mom.

  • Zucchini Bread

    Post From https://www.thepaleomom.com/zucchini-bread/

    At the Farmer’s Market over the weekend, I got very excited about this one enormous zucchini grown by one of my favorite local farmers, Fry Farm.  It was a nostalgic moment because my mom used to grow these monster zucchinis in our garden growing up, easily ten times the size of the typical zucchini in the grocery store.  And, I vividly remember my mom making endless loaves of zucchini bread.  Not that that was the only way we ate the Godzilla zucchini–it made its way into just about every meal–but zucchini bread was one of Mom’s go-to recipes for welcome-to-the-neighborhood-baking, meal trains, and potlucks. So, I decided that this giant zucchini was my opportunity to finally tackle adapting my mom’s recipe.

    As I baked my way through several iterations this weekend (weirdly, no one in my house was complaining about having to try yet another loaf of zucchini bread), I also had the opportunity to share the final version with company.  My friend (who does not eat Paleo at home) exclaimed “wow, this tastes like REAL zucchini bread”!   LOL! She was legitimately surprised that a gluten-free, grain-free, dairy-free, refined sugar-free zucchini bread could taste so good.  Of course, I puffed with pride and the confirmation that I finally had perfected the recipe to share with you!  This will now be one of my go-recipes for proving that following a Paleo diet doesn’t mean bland, boring food and missing out on comfort foods, treats, and flavor. (Incidentally, if you’re looking for more recipes in this I-can’t-believe-this-is-Paleo vein, I recommend the Chocolate Chip Cookie, Chicken Pot Pie, and Gremolata-topped Whitefish recipes in Paleo Principles,  and Perfect Paleo PancakesMolten Lava Chocolate CakeCashew Chicken and Baked Bengali Tandoori Chicken with Aloo Gobi (nightshade-free) as starting points.)

    Another benefit to this recipe is that it actually sneaks in some really healthy ingredients. I recommend using a high-quality olive oil like Kasandrino’s (also see Olive Oil Redemption: Yes, It’s a Great Cooking Oil! and 3 Reasons Why Olive Oil is Amazing) and an unrefined cane or maple sugar (see Natural Sugars and their Place in Paleo).  If you like, you can replace the walnuts with pecans or any other favorite nut or seed.

    Zucchini Bread

    Prep 15 mins

    Cook 1 hour

    Total 1 hour, 15 mins

    Yield 2 loaves

    Ingredients

    Instructions

    1. Preheat oven to 350F. Grease and flour two loaf pans.
    2. Beat together eggs, sugar, olive oil, and vanilla. Stir in zucchini.
    3. Combine flour, baking soda, allspice, nutmeg, ginger and salt. Add to egg mixture and stir to fully incorporate.  Fold in walnuts.
    4. Pour half of the batter into each of the two prepared loaf pans.
    5. Bake for 1 hour.
    6. To remove from loaf pans, simply invert onto a cutting board or cooling rack.  Cool on a cooling rack. Slice and enjoy!
    7. Store in an airtight container at room temperature for up to four days.

    The post Zucchini Bread appeared first on The Paleo Mom.

  • Pepper Barbecue Sauce Grilled Steak Skewers

  • Urinary Urgency and Incontinence: Why It’s Not Just Age

    Post From https://www.marksdailyapple.com/bladder-control-exercises/

    Most people chalk urinary incontinence and excessive urgency up to age. We get old, stuff stops working, we wake up to wet sheets. Cue jokes about adult diapers and investing in “Depends” futures. It’s not entirely out of line. Aging matters. There’s just more to it. Like other aspects of “aging,” incontinence and unreasonable urgency don’t just “happen.” Aging may hasten or accompany the decline, but it’s by no means inevitable, unavoidable, or unmitigated.

    There are surgical treatments available, many of which involve the implantation of balloons and slings and rings and hammocks. Those are beyond the scope of this post, which will focus on exercises and other less invasive interventions and preventive measures.

    What’s the Deal With Urinary Incontinence?

    The most well-known type is stress incontinence. When you do anything intense enough to create pressure, such as a sneeze, a particularly boisterous laugh, a trampoline session, a power clean, or a box jump, the pressure escapes through the weakest point of your body—your slack pelvic floor muscles which support and enable bladder function. The result is inadvertent leakage.

    The most common type is urgency incontinence. That’s when you can control your bladder well enough, but you feel like you have to go more frequently than you’d like. This can disrupt sleep and place you in uncomfortable situations.

    There’s also prostate-related urinary incontinence. If men have incontinence, it’s usually because of prostate issues or prostate surgery altering the normal flow and function of their urinary tract. Today’s post won’t deal with this explicitly, although many of the exercises I’ll discuss that help women treat incontinence can also help men treat prostate-related incontinence. For more info on this, revisit my post on prostate health from a few weeks back.

    Both stress incontinence and urgency incontinence usually have the same cause: pelvic floor dysfunction. The pelvic floor acts as a taut, supple sling of muscle and connective tissue running between the pelvis and the sacrum that supports the pelvic apparatus, including organs, joints, sex organs, bladders, bowels, and various sphincters. We use it to control our urination, our bowel movements, even our sexual functions. It’s very important.

    What Goes Wrong?

    It gets weak and tight and pulls the sacrum inward (the tail gets pulled toward the front of the body), interfering with urination and urinary control.

    What causes pelvic floor dysfunction?

    Childbirth is one potential cause, but it’s not a foregone conclusion. Women who have vaginal deliveries are more likely to display more pelvic floor dysfunction than women who have cesareans, while a more recent study found that tool-assisted vaginal delivery and episiotomy were the biggest risk factors for vaginal delivery-associated incontinence, not vaginal delivery alone. Allowing passive descent in the second stage of labor, rather than active pushing from the get-go, might also reduce the association.

    Muscular atrophy of the pelvic floor muscles. The pelvis is where the magic happens. It’s where we generate power, walk, run, procreate, dance, and move. To keep it happy, healthy, and strong, we have to move. And then keep moving. Through all the various ranges of space and time and possible permutations of limbs and joints. That’s what all our muscles expect from the environment. It’s what they need. When that doesn’t happen, they atrophy—just like the other muscles.

    Who Develops Incontinence?

    Stress incontinence is more common among women than men. And most women with stress incontinence are older, although childbirth can increase the incidence.

    Signs of Poor Pelvic Floor Function

    Besides urinary incontinence and urgency incontinence—which are pretty tough to miss—what are some warning signs of poor pelvic floor function?

    Low-to-no glute activity when walking. According to expert Katy Bowman, the glutes play a crucial role in pelvic floor function and incontinence prevention.

    Lack of lower back curvature. This suggests your pelvis is being pulled inward due to poor glute activity and/or overly tight pelvic floor musculature.

    Muscle atrophy elsewhere. If the muscle’s disappearing from your arms and legs, what do you think is happening in other areas?

    What Can You Do?

    Work On Your Squat

    If you can’t sit in a full squat, with shins fairly vertical and heels down on the ground, you need to work on your form.

    I suggest reading this old post by Kelly Starrett describing optimal squat form. He focuses on performance and strength training, but the technique applies equally to basic bodyweight squatting for pelvic floor health.

    One thing to emphasize: go as low as you can without reaching “butt wink” threshold. The butt wink is when the pelvis begins rotating backward underneath the body. If you’re butt winking all over the place, you’re shortchanging your glutes and preventing them from balancing out the pelvic floor situation. Stop short of the butt wink.

    Squat a Lot

    You don’t have to load up the bar, although that’s a great way to build glute strength. In fact, I’d refrain from heavy squatting if you’re currently suffering from urinary incontinence, as the stress placed on that region of the body during a heavy squat can make the problem worse and cause, well, leakage.

    I’m mainly talking about everyday squatting: while playing with the kids, picking up dog poop, unloading the dishwasher, brushing your teeth, cleaning the house, gardening. If you can incorporate squatting while using the bathroom, perhaps with a Squatty Potty or similar product, that’s even better. Katy Bowman recommends women squat to pee in the shower as an integral part of her therapy for pelvic floor disorder.

    Squat To Use the Toilet (or At Least Get Your Feet Up)

    I wrote an entire post almost ten years ago exploring the virtues of squatting to poop. Not only does it improve symptoms in hemorrhoid sufferers, reduce straining, and alleviate constipation, but squatting to poop turns out to relieve a lot of excessive pressure on the pelvic floor musculature.

    Not everyone’s going to hoist themselves up over the toilet standing on a stack of thick books, or go all out and build a Southeast Asian-style squat toilet in their bathroom, or even get the Squatty Potty. It’s probably the best way to do it—and it’s certainly the most evolutionarily concordant way to poop—but it’s not totally necessary. What matters most is getting those feet up and those knees above your hips. If you can achieve this by placing your feet on a stool (not that kind of stool) as you sit on the toilet, it should do the trick.

    Take a Walk and Feel Yourself Up

    Next time you walk, rest your palms on the upper swell of your butt cheeks. Every time you step through, you should feel your glutes contract. If they contract, awesome. You’re unconsciously using your glutes to propel yourself forward. If they don’t, you’ll have to train them to contract when you walk.

    Do this by going for a ten minute walk (minimum) every single day while feeling your glutes. Consciously contract them enough and feel yourself up enough and the resultant biofeedback will make glute activation a passive behavior, like breathing. Eventually you’ll start doing it without thinking. That’s the goal.

    Do Kegels—Differently

    The classic therapy for pelvic floor disorder is to train the pelvic floor muscles directly using kegels. This is the muscle you contract to stop yourself from peeing midstream. “Doing kegels” means contracting and releasing that muscle for sets and reps. A common recommendation is to hold for ten seconds, release for ten seconds, repeated throughout the day. Waiting in line? Kegels. Eating dinner? Do some kegels. Remember that man at the DMV last week who would randomly tense up and start sweating as you both waited for your number? He was probably doing kegels.

    It’s definitely part of the story—studies show kegels work in men, women, and seniors—but it’s not enough.

    Consider  Katy Bowman’s take on the subject. She thinks kegels by themselves make the problem worse by creating a tight but ultimately weakened pelvic floor muscle that pulls the sacrum further inward. Combine that with weak or underactive glutes that should be balancing the anterior pull on the sacrum but don’t and you end up with rising pelvic floor dysfunction and incontinence.  She recommends doing kegels while in the squat position to ensure that the glutes are engaged and all the other contributing muscles are in balance.

    Do More Than Kegels

    The bad news is that we don’t have controlled trials of Katy Bowman’s protocols with deep squats and frequent daily movement and going barefoot over varied surfaces and squat toilets. We mostly just have basic “pelvic floor exercises,” which usually just mean “kegels.” The good news is that even these suboptimal exercise therapies seem to work on anyone with incontinence, whether they’re just coming off a pregnancy, a 70th birthday, or a prostate procedure. Young, old, middle-aged, male, female—exercise works.

    Actually, we do have one small study that suggests kegels will work much better if you balance them out with exercises that target the glutes and hips. In the study, women suffering from urinary incontinence were split into two treatment groups. One group did pelvic floor muscle exercises (kegels). The other group did pelvic floor muscle exercises, plus exercises to strengthen the hip adductors, the glute medius, and glute maximus. Both groups improved symptoms, but the group that did the combo exercises had better results.

    For hip adduction, you can use that hip adduction machine where you straddle the chair with legs spread and bring your knees together against resistance. Another option is to use resistance bands. Attach one end of the band to a secure structure and the other to your ankle. Stand with legs spread, then bring the banded leg inward toward the unbanded leg; you should feel it in your inner thigh. Do this for both legs.

    For glutes, you have many options. Glute bridges, hip thrusts, squats, deadlifts, lunges, resistance band glute kickbacks.

    If you want to get deep into this subject and really learn the optimal exercises for pelvic floor dysfunction, I’d pick up a copy of Katy’s Down There For Women.

    Get Strong and Stay Strong

    One of the strongest predictors of urinary incontinence is physical frailty. The more frail—weak, fragile, prone to falling, unable to handle stairs, unsteady on one’s feet—the man or woman, the more likely they are to suffer from urinary incontinence. This mostly comes down to muscle atrophy; the frail tend to have low muscle mass all over, including the pelvic floor.

    Studies show that strength training improves urinary control in both men coming off prostate procedures and women.

    The best option is to never get frail in the first place. If you’re younger and in shape, keep training and moving. Don’t lose it. If you’re younger and trending frail, get training and moving. Don’t squander the time you have. It goes quickly. If you’re older and frail, you have to start today. Fixing this doesn’t happen overnight. Being frail makes it harder to do the things necessary to get strong, but that doesn’t absolve you of the responsibility.

    The Bottom Line

    None of this stuff is a guarantee against incontinence. Guarantees don’t really exist in life. But I’d definitely argue that anyone who employs all the tips and advice mentioned in today’s post will have a better shot at maintaining bladder control than their doppelganger in some parallel universe who never tries anything—the earlier the better.

    If you have any experience with urinary incontinence, let us know in the comments down below. What worked? What didn’t? What worked for a while, then stopped?

    Thanks for reading—and sharing here. Happy Halloween, everybody.

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    References:

    Bernstein IT. The pelvic floor muscles: muscle thickness in healthy and urinary-incontinent women measured by perineal ultrasonography with reference to the effect of pelvic floor training. Estrogen receptor studies. Neurourol Urodyn. 1997;16(4):237-75.

    De araujo CC, Coelho SA, Stahlschmidt P, Juliato CRT. Does vaginal delivery cause more damage to the pelvic floor than cesarean section as determined by 3D ultrasound evaluation? A systematic review. Int Urogynecol J. 2018;29(5):639-645.

    Kokabi R, Yazdanpanah D. Effects of delivery mode and sociodemographic factors on postpartum stress urinary incontinency in primipara women: A prospective cohort study. J Chin Med Assoc. 2017;

    Handa VL, Harris TA, Ostergard DR. Protecting the pelvic floor: obstetric management to prevent incontinence and pelvic organ prolapse. Obstet Gynecol. 1996;88(3):470-8.

    Dokuzlar O, Soysal P, Isik AT. Association between serum vitamin B12 level and frailty in older adults. North Clin Istanb. 2017;4(1):22-28.

    The post Urinary Urgency and Incontinence: Why It’s Not Just Age appeared first on Mark's Daily Apple.

  • 11 Easy Bodyweight Exercises for Lower Back Pain

    Post From http://feedproxy.google.com/~r/PaleoPlan/~3/PVf_bUaRumU/

    11-Easy-Bodyweight-Exercises-for-Lower-Back-Pain-1024x536.jpg

    Ease low back pain with these soothing exercises you can do anywhere.

    In a 2017 study, 26 percent of people attributed their lower back pain to sitting and inactivity, while 28 percent attributed it to stress. (1)

    Sitting for prolonged periods of time leads to tightness in the hip flexors, hamstrings, and calves, as well as weakness in the glutes, abs, lower back, and outer hips. The tightness of the hips and hamstrings, coupled with a weak core, leads to poor posture and back pain.

    When we experience stress, hormones are released and cause muscles in the body to contract. This can lead to chronic pain and tightness in areas that are tension-prone, like the lower back.
    Unfortunately, if you’re not already experiencing stress, lack of physical movement can actually cause it. (2)

    Whether your back pain is caused by inactivity, stress, or both, adding in a regular strength training routine can help by supporting your core and releasing feel-good endorphins. (3)

    11 Easy Exercises for Lower Back Pain

    Use these bodyweight exercises to strengthen your core, reduce stress, and alleviate your lower back pain. You can do this routine up to 3x week. All you need is an exercise mat or towel.

    Forearm Plank | 30 sec

    forearm-plank.jpg

    This bodyweight exercise fights lower back pain by strengthening your entire core, thighs, and arms.

    1. Start by lying down on your belly and prop yourself up onto your forearms. Spread your fingers wide and bring your forearms to parallel.
    2. Tuck your toes under and engage your abs. Inhale to lift your hips up in line with your shoulders.
    3. Press down firmly through your forearms and engage your thighs and abs. Breathe in through your nose and out through your mouth. Hold for 30 seconds. If you feel your lower back straining, make sure to tap your knees down to modify your plank.

    Bridge | 30 sec

    bridge.jpg

    This simple exercise strengthens your glutes, lower back, and abs while also stretching out the hip flexors that get tight from sitting.

    1. Begin by lying down on your back with your knees bent and your feet hip-width distance apart on the floor. Your toes should point straight forward. Reach your arms down alongside your body with your palms facing down.
    2. Inhale to lift your hips up towards the sky. At the top, engage your lower abs to shorten the distance between your belly button and your pubic bone. Squeeze your outer hips.
    3. Keep your arms actively pressing into the ground and your knees in line with your toes. Hold for 30 seconds.

    Forearm Side Plank | 30 sec per side

    Forearm-Side-Plank.jpg

    This exercise protects the lower back by strengthening the obliques.

    1. Start by lying down on your right side and prop yourself up onto your right forearm. Bring your forearm parallel to the top of your mat and stack your legs and feet. Flex your feet.
    2. Place your left hand on your hip and engage your abs. Inhale to lift your left hip up towards the sky, pressing firmly through your right forearm.
    3. Squeeze your glutes and hold for 30 seconds.

    Tip: If you have trouble keeping yourself up, place your left hand onto your right wrist and press down for extra shoulder support.

    Superman Squeeze | 10 reps

    Superman-Squeeze.jpg

    This exercise helps your posture and strengthens the muscles surrounding the spine, the glutes, upper back, and shoulders.

    1. Begin by lying face down on your mat. Reach your arms above your head and turn your palms to face down.
    2. Inhale to lift your arms, head, chest, feet, and legs off the ground into a superman position. On your exhale, turn your palms out and “swim” your arms back and down towards your legs.
    3. Once your hands are next to your thighs, squeeze your shoulder blades together and lift up through your triceps and pinky’s. Inhale to reach forward again and lower everything down. Repeat for 10 reps.

    Bird Dog | 8 reps per side

    bird-dog.jpg

    This exercise strengthens the entire core, glutes, hamstrings, and shoulders.

    1. Start on your hands and knees in a tabletop position. Stack your shoulders directly over your wrists and stack your hips directly over your knees. Engage your abs and pelvic floor.
    2. Inhale to pick your right hand up and reach your right arm out in front of you while simultaneously lifting your left leg out and back behind you. Your outstretched hand should be in line with your shoulder and your back foot should be in line with your hip.
    3. Reach long in opposite directions with your right hand and your left foot.
    4. On your exhale, release them back down. Switch sides and alternate for a total of 8 reps per side.

    Bicycles | 10 reps per side

    Bicycles.jpg

    This exercise strengthens the obliques and transverse abdominis.

    1. Start by lying down on your back with your knees bent and your feet on the floor. Bend your elbows and place your hands behind your head.
    2. Pick your feet up off the mat and parallel your thighs to the mat. Engage your abs to press your lower back into the mat. Keep your elbows wide and lift your shoulders up off the ground, coming into a crunch position.
    3. Take an inhale, then exhale to twist right. Hug your right knee in towards your chest as you straighten your left leg out and up. Try and tap your left elbow outside of your right thigh.
    4. Inhale to come back to center, then exhale to switch sides. Continue alternating for a total of 10 reps per side.

    Sumo Squats | 10 reps

    Sumo-Squats.jpg

     

    This exercise fights the effects of inactivity by strengthening the glutes, hips, thighs, and core.

    1. Start standing up with your feet wider than hip-width distance. Turn your toes out to 45 degrees and reach your arms straight out in front of you. Engage your abs.
    2. Inhale as you sit your hips back and down to come into a squat. Keep your chest upright and the weight in your heels.
    3. Exhale to stand back up and squeeze your glutes. Repeat for 10 reps.

    Modified Side Plank with Abductor Kicks | 12 reps per side

    Modified-side-plank-with-abductor-kicks.jpg

    This exercise strengthens the core, outer hips, and shoulders.

    1. Start in a tabletop position on your hands and knees. Straighten your left foot back behind you with the toes tucked under. Rotate your right foot to the right side of your mat.
    2. Shift your weight into your right arm and bend your left arm to bring the hand behind your head to come into a modified side plank.
    3. Inhale to lift your outer left foot towards the sky. Pause at the top for a moment to feel your outer hip working, then inhale to lower it back down. Repeat for 12 reps, then switch sides.

    Adductor Leg Raises | 10 reps per side

    Adductor-Leg-Raises.jpg

    This exercise strengthens the inner thighs and hip muscles.

    1. Start by laying on one side. Use your bottom arm to support your head and place the hand of your top arm on the mat in front of you. Stagger your legs so that your bottom leg is forward and your top leg is back. Lean back slightly.
    2. Press your top palm into the floor to stabilize yourself and on an exhale, lift your bottom leg up towards the sky using your inner thigh muscles.
    3. Inhale to lower the leg back down. Repeat for a total of 10 reps, then switch sides.

    Deadbug | 10 reps per side

    deadbug.jpg

    This exercise strengthens your hips flexors and abs while keep the spine in a nice neutral position.

    1. Start by lying on your back with your arms reaching up out of your shoulders towards the sky.
    2. Pick your feet up off the ground and bend your knees to 90-degree angles. Engage your abs and press your lower back into the floor.
    3. Take a deep breath in to slowly extend your left leg towards the floor and at the same time, reach your right arm overhead. Make sure to keep your abs engaged and don’t let your back arch. Hover your left leg and right arm for a moment.
    4. Exhale to return your arm and leg back to the starting position. Switch sides, then alternate for 10 reps on each side.

    Supine Leg Raises | 10 reps

    supine-leg-raises.jpg

    This exercise strengthens your hips and core to prevent lower back pain.

    1. Start by lying down on your back with your knees bent and your feet on the ground. Reach your arms down alongside your body with your palms face down.
    2. Engage your abs and slightly tuck your pelvis so that your lower back is pressing into the ground. Then, keeping your abs engaged, extend your legs straight up in the air and flex your feet.
    3. Inhale to lower your legs a few inches towards the ground, then exhale to lift them back up towards the sky. You should feel your lower abs and hip flexors working. Repeat for 10 reps.

    Tip: If you feel your lower back strain, then don’t lower your legs quite as much.

    11-Easy-Bodyweight-Exercises-for-Lower-Back-Pain-infog1.jpg

    YOUR NEXT WORKOUT: 9 Amazing Stretches To Release Shoulder Pain

    The post 11 Easy Bodyweight Exercises for Lower Back Pain appeared first on PaleoPlan.

  • [Preview] Is less protein good for ketosis, longevity and cancer prevention?

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