tag:blogger.com,1999:blog-37561340645566762222024-03-13T05:59:06.273-05:00Pretty in PrimalManaging autoimmunity through food, mindfulness, functional medicine, and lifestyle.Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-3756134064556676222.post-82630333218334617862018-06-04T13:08:00.003-05:002020-02-29T15:49:35.148-06:00Balanced Health Sale<div dir="ltr" style="text-align: left;" trbidi="on">
Happy summer, guys!<br />
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This is just a quick post to let you know that Balanced Health, my favorite bio-resonance scanning company, is having a $50 off sale on their <a href="https://www.creatingbalancedhealth.com/product/fullscan/">Full Scans</a> through tomorrow, June 5th! Regular price $195.<br />
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A Full Scan is a great way to get a general snapshot of how your body's systems are doing energetically, which nutrients you might have imbalances in, resonating toxins that are compromising your health, and which foods and environmental substances you might have an energetic sensitivity to, as well as to get a supplement regimen tailored to your specific bio-resonance. You can read about my experience with these scans in <a href="http://prettyinprimal.blogspot.com/2018/04/balanced-health-bioenergetic-testing.html">my last post</a>. Friends and acquaintances have been giving me great feedback on their results, including people who are sensitive to supplements and have a hard time finding ones they tolerate.<br />
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As always, my affiliate code, "prettyinprimal" gets you an extra $20 off of any scan, including those on sale. That makes a Full Scan only $125 right now, which is an amazing deal!<br />
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-Erin</div>
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-11887031445519037742018-04-02T14:19:00.000-05:002020-02-29T15:44:26.242-06:00Balanced Health Bioenergetic Testing<div dir="ltr" style="text-align: left;" trbidi="on">
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Spring is here! And, I'm finally back to blogging (I know it's been awhile) and I have a special offer to share at the end of this post.</div>
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I'm always stoked when I have something helpful to share and I'm especially pleased to be writing about the subject of bioenergetic testing. This post might sound a little out there, but bioenergetic testing has been a useful modality I've found for solving pieces of my health puzzles. What is bioenergetic testing? Also called electrodermal screening, or bio-resonance testing, it's an energy medicine modality based on the premise that the body has energy points where the health and function of different organs and systems can be measured via electrical frequencies/resonance.<br />
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In the case of bioenergetic testing, these points are tested by running an electrical current through a wand that touches the point (usually on the hands and feet), and runs energy through the meridians and measures bioelectrical resonance. Each resonance is compared, in a computer program, against the recorded resonance pattern of a healthy organ or system to see if that organ indicates stress or hypo-functioning. Another function of bioenergetic testing is measuring the resonance of nutrient deficiencies, substances like foods and environmental factors that resonate as "sensitivities", pathogens, hormones, and toxicity. Once all of this is tested, then the resonances of different supplements are tested against it to see what brings balance and resolution. <a href="https://holisticprimarycare.net/topics/topics-a-g/functional-medicine/75-electrodermal-testing-what-it-can-and-cannot-tell.html">This article</a> gives a good overview of the history and process of the technology.<br />
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I've had bioenergetic testing done over the years when I was having mystery symptoms that seemed viral and it was very helpful in identifying pathogens. One odd symptom that I was able to resolve was tooth sensitivity that had no apparent cause. It was determined to be stemming from my submandibular lymph nodes, where a virus had apparently taken up residence. Lymphatic drainage provided some relief, but taking the remedies that scanned as appropriate was what resolved it quickly.<br />
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In the fall of 2016, I was approached by <a href="https://www.creatingbalancedhealth.com/">Balanced Health</a>, a long distance bioenergetic testing company, to try out their <a href="https://www.creatingbalancedhealth.com/product/fullscan/">Full Scan Kit</a>, where you submit a saliva and hair or nail sample and they're able to use those to scan from. This is different than hair mineral analysis or saliva testing. I wasn't sure if this particular way of doing it would be legitimate, but I was curious to compare it to my past bioenergetic testing experiences and I rarely pass up a free chance to try something intriguing. They made it clear I was under no obligation to write a review, so this is not a sponsored post, just my honest, personal experience with the product. The Full Scan includes a lot of information, including the resonances of system/organ performance, nutrient balance, hormones, pathogens/toxins, and food/environmental sensitivities, as well as a regimen of recommended remedies. You can check out an example of a full scan <a href="https://www.creatingbalancedhealth.com/samplereport/">here. </a><br />
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Note: bioenergetic testing is not a replacement for traditional blood tests and diagnostics, but can provide helpful info in addition to traditional functional medicine testing methods. I was curious to see how the info it generated would match my known issues and past blood test results.<br />
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Here are some of my first scan results, from September, 2016. </div>
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<span style="text-align: left;">At the time, I had started having the tooth sensitivity issue again, after years of no issues. I was impressed to see that it pinpointed "teeth and jaw drainage" as one of my resonating issues. My adrenals have always been a weak area and, having Hashimoto's, it's not surprising that my thyroid showed up. My system showed a lot of chronic stress and weakness. </span></div>
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Here is my most recent scan, from the beginning of February:</div>
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<a href="https://4.bp.blogspot.com/-bW01voh1kvU/WsAWnSnGK_I/AAAAAAAAAtI/SUM8sn39wF0yxirxyE3TXMWbiyjQCQq6gCLcBGAs/s1600/Last%2Bscan%2B1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="567" data-original-width="858" height="422" src="https://4.bp.blogspot.com/-bW01voh1kvU/WsAWnSnGK_I/AAAAAAAAAtI/SUM8sn39wF0yxirxyE3TXMWbiyjQCQq6gCLcBGAs/s640/Last%2Bscan%2B1.png" width="640" /></a></div>
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You can see that there is improvement across the board! In every scan I've had, my endocrine and nervous systems have been the slowest to improve, indicating that those are deep seated issues for me, which is not surprising, considering that I have an autoimmune endocrine disease and I've always had a sensitive nervous system, with an imbalanced parasympathetic response according to my EEG brain mapping back in my neurofeedback tech days. At the time of this scan, I had a little respiratory thing going on, which is reflected in my reduced lung energy score.<br />
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One area I was very curious about was what energetic food sensitivity resonances would show up. All of my scans have consistently shown soy, dairy/casein, and gluten as resonating sensitivities (these have also been confirmed as actual IgG sensitivities by <a href="https://www.cyrexlabs.com/CyrexTestsArrays">Cyrex Labs tests</a>), and various legumes always show up. They change slightly every time, but the pattern is there that indicates my body doesn't jive with legumes. Corn also always shows up and oats have frequently shown up. No nightshades, gums, spices, nuts/seeds have ever resonated as sensitivities and, indeed, I haven't had issues adding these back into my diet after AIP. Balanced Health states that if foods you haven't eaten in a long time show up consistently, they are likely more long-term rather than transient sensitivities.<br />
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Here are the sensitivities from my first scan:<br />
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<a href="https://3.bp.blogspot.com/-hiUX6wiBq1A/WsJ6iTkLyqI/AAAAAAAAAuo/7HHHe6MHwSIkh6WAWWilAAMo_v6pBTuiwCLcBGAs/s1600/%25231.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="653" data-original-width="783" height="532" src="https://3.bp.blogspot.com/-hiUX6wiBq1A/WsJ6iTkLyqI/AAAAAAAAAuo/7HHHe6MHwSIkh6WAWWilAAMo_v6pBTuiwCLcBGAs/s640/%25231.png" width="640" /></a></div>
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Here is my recent scan:<br />
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I always test as benefitting from digestive enzyme support, so I've been faithfully taking <a href="https://www.iherb.com/pr/Now-Foods-Super-Enzymes-90-Capsules/51072">Now Super Enzymes</a> with meals, and the resonances of vitamin and mineral imbalances have disappeared, leaving just a few fatty acids and rotating amino acids that appear.<br />
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Balanced Health has a <a href="https://www.creatingbalancedhealth.com/services/">variety of scans and scan packages </a>to choose from. The Full Scan, as well as the Balancing Scan (which has less info than the Full), and Remedy Scan (no info- just remedies) all come with a remedy protocol generated uniquely for you, based on which remedies bring about energetic resonance balance. I've found the remedies to be effective (especially the adrenal formulas I've used). I get most of the products directly from them, as the homeopathic and herbal blends are very specific and can't be found in other brands. If a simple supplement like a single amino acid shows up, I usually buy it elsewhere to save money, taking care to match the dosage. You can schedule a follow-up phone consult to discuss your results and answer any questions you might have. The consultants are the nicest folks and I always enjoy the consult and they will also ship kits overseas and work with you to find supplements locally.<br />
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I've been really pleased with the health progress I've made since utilizing the scans and remedies. I still have ups and downs, but have had more ups and seem to bounce back much faster. I recommend starting with a Full Scan to get a baseline measurement and you can alternate with less expensive scans like the Remedy Scan to make continuing the protocols less expensive.<br />
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I can say that I highly recommend Balanced Health and have had a great experience with them. I'm pleased to be able to offer my readers an affiliate discount code for $20 off of any scan- this code is ongoing, so you can use it any time you order a scan, not just the first time. :) The code is "prettyinprimal"<br />
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I hope that that you've enjoyed this post. I look forward to posting again sooner than later.<br />
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-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-33380595721320755252017-09-16T13:00:00.000-05:002017-09-16T13:00:36.846-05:00Introducing Curioso Natural Perfumes<div dir="ltr" style="text-align: left;" trbidi="on">
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Hey guys!<br />
I realize that it's been over a year since I blogged. I didn't mean to let the blog sit that long.<br />
But, I'm back and I have something exciting to share: I started a natural perfume company: <a href="https://www.curiosoperfumes.com/">Curioso Perfumes! </a><br />
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About ten years ago I began studying natural perfume making as a hobby. I've never been able to wear most perfumes because I have a chemical sensitivity to some of the aroma chemicals in them. They usually gives me headaches and sometimes stomachaches or mild nausea. There weren't a lot of natural perfumes on the market a decade ago, but I was inspired to learn after sampling some of the high quality ones, especially <a href="http://www.aftelier.com/Default.asp">Aftelier Perfumes</a>, so I began to study classical perfume composition and I came to really enjoy formulating fragrances. This is different than aromatherapy. Although I use many of the same materials, natural perfumes are designed for aesthetics rather than aromatherapy, though they do have some intrinsic aromatherapy benefits by virtue of their ingredients.<br />
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All these years later, I'm happy to announce that I now have an <a href="https://www.etsy.com/shop/CuriosoPerfumes">online store,</a> currently at Etsy. Inspired by my innately curious nature (<i>Curioso </i>means "curious" in Italian), they're 100% natural and made in a base of organic grape alcohol and contain only natural materials such as essential oils, absolutes, Co2 extracts, butters, and concretes. No "fragrance oils" (that term = synthetic) or synthetic aroma chemicals. No greenwashing. My raw materials are high grade and come from conscientious sources.<br />
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I have several fragrances available in sample and full sizes, including a spicy amber unisex scent, and I'll eventually be adding several more to the collection, so stay tuned for more releases and for future specials for readers. My packaging is still a work in progress and I look forward to finalizing it down the road. <br />
At this time, I'm currently only shipping within the U.S.<br />
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I hope to get back to regular blogging soon, as I have some more neat things to write about and I look forward to sharing them with you!<br />
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-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-16448216463262887922016-07-12T15:00:00.001-05:002016-07-12T15:00:59.727-05:00Antipasto Salad (Autoimmune Paleo)<a href="https://3.bp.blogspot.com/-cvp8ATlMNiA/V4VEZzGpeYI/AAAAAAAAAoY/3eZMeJPRIEALM7YDnIV8sMau-b805MSpgCLcB/s1600/13680943_1222385661108033_2767303014046601597_n.jpg" imageanchor="1" ><img border="0" src="https://3.bp.blogspot.com/-cvp8ATlMNiA/V4VEZzGpeYI/AAAAAAAAAoY/3eZMeJPRIEALM7YDnIV8sMau-b805MSpgCLcB/s400/13680943_1222385661108033_2767303014046601597_n.jpg" width="400" height="348" /></a><div dir="ltr" style="text-align: left;" trbidi="on"><br />
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I'm not that big of a salad lover in general (especially since dairy and I broke up and I can't put goat cheese on them). I eat them and I do enjoy them, but I rarely really crave them. But, in the heat of the middle of summer, when you don't feel like cooking and crave something fresh, a nice meal salad can be just the thing. I've been digging this antipasto salad because, even without cheese, it's still luxurious and makes me feel as if I could be eating it on a cliff side in Positano. Who needs feta or ricotta salata when all the other ingredients are so yummy? <br />
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So. This isn't a recipe, per se, but rather an <i>assemblage</i> (that might be the first time I've ever used that word) of ingredients. You're going to have to wing it a little, but it's too easy to screw up. <br />
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<b>Antipasto Salad</b><br />
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Basic ingredients:<br />
-Chopped romaine lettuce<br />
-Preservative-free prosciutto<br />
-Kalamata olives (I like the ones in a wine vinegar brine)<br />
-Thinly sliced red onion<br />
-Frozen artichoke hearts, thawed<br />
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Extras:<br />
-Capers for extra saltiness (don't overdo them!)<br />
-Thinly sliced fennel bulb for crunch<br />
-Minced Italian/flat leaf parsley for extra nutrients (esp. vitamin C). <br />
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Dressing:<br />
-Red wine vinegar <br />
-Extra virgin olive oil<br />
-Sea salt<br />
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Combine the salad ingredients and don't skimp on the prosciutto (protein!) and olives (healthy fat!). And, the more artichoke hearts, the better! They're beneficial for the liver and are a great source of insoluble fiber, which is important for gut flora diversity. Plus, they're just so tasty. <br />
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Mix the vinegar and olive oil with a bit of sea salt. I don't have exact proportions- I do it to taste, but it's usually roughly 1 part vinegar and 2 parts oil. Add salt to taste- remember, several of the ingredients are salty, too, so you may not need much.<br />
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Enjoy!<br />
-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-31621485186604047402016-06-03T13:27:00.000-05:002016-06-03T13:27:15.032-05:00Things I'm Loving: 2<div dir="ltr" style="text-align: left;" trbidi="on"><br />
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As per usual, I'm way overdue for a post and I want to post something, so I'm taking the easy road and sharing more things that I especially love right now. Enjoy! <br />
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1. <a href="http://www.iherb.com/Traditional-Medicinals-Herbal-Teas-Organic-Roasted-Dandelion-Root-Caffeine-Free-16-Wrapped-Tea-Bags-85-oz-24-g/6871?CAWELAID=120224250000024457&gclid=CKfq49WpjM0CFUM8gQodvdIIrQ">Traditional Medicinals Roasted Dandelion Root Tea</a><br />
Besides having <a href="http://www.imjournal.com/resources/web_pdfs/0409_yarnell.pdf">numerous health benefits</a>, I really love the taste of this tea. It's roasty and sweet and tastes slightly like coffee. I like to brew 2-3 bags at a time (usually overnight) and drink hot or iced with coconut milk.<br />
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2. <a href="http://www.amazon.com/Bread-Wine-Chocolate-Slow-Foods/dp/0061581070?ie=UTF8&*Version*=1&*entries*=0">Bread, Wine, Chocolate: The Slow Loss Of The Foods We Love by Simran Sethi</a><br />
Such an interesting, engaging, and entertaining book about five foods: cacao, coffee, wine, beer, and bread, and the issues surrounding loss of biodiversity, the production of, and the changing ecosystem that threatens these foods. Highly recommended for anyone concerned or curious about hoe their food is produced and the impact on the farmers and ecosystem.<br />
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3.<a href="http://www.amazon.com/Al-Wadi-Natural-Rose-Water/dp/B00ODD49MU?ie=UTF8&*Version*=1&*entries*=0"> Al Wadi Natural Rosewater</a><br />
I found this rose water while shopping at the international market. I have to admit that I bought it partially because I loved the frosted glass bottle (and I was out of rose water). I'm super pleased with this particular rose water! It smells gorgeously fresh and slightly fruity, just like an actual rose (no fusty grandma rose smell here!). I use it as my toner to soften and calm my skin, and I mist my face with it if my skin needs some cooling down. It would also be fab added to cocktails, spritzers, and sweet things. <br />
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4. <a href="http://www.iherb.com/ReserveAge-Nutrition-Collagen-Replenish-Powder-Flavorless-Drink-Mix-2-75-oz-78-g/55300">ReserveAge Collagen Replenish Powder</a><br />
I've used numerous brands of collagen powder over the past few years, and though I know it's beneficial for healing connective tissue, the gut lining, and hair/skin/nail health, I can't say that I've ever noticed any of the purported beauty benefits. This collagen is different. Maybe it's due to the inclusion of hyaluronic acid, or maybe it's the <a href="http://www.gelita.com/en/products/verisol">specific form of collagen peptides</a>, but my skin is noticeably more hydrated. This powder mixes easily into beverages and I usually add it to my coffee or tea.<br />
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Several of the links I've provided for products are from iherb.com, where I do a lot of my supplement shopping. If you've never shopped at iherb, here's my referral code for $5 off your first order: HAZ439<br />
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Happy summer! <br />
-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-87851341902113813472016-03-09T20:07:00.000-06:002016-03-09T20:07:32.560-06:00Things I'm Loving, Volume 1<div dir="ltr" style="text-align: left;" trbidi="on"><br />
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I always like to see what's working for other people and improving their lives. So, I've decided to start a very informal series that I plan to be ongoing, detailing random things I've discovered that have made my life better in some form. I hope you enjoy my first edition.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-22eNz5ftS58/VuDTEpNzaQI/AAAAAAAAAmY/oWt8lHNq7-4/s1600/tiki-download_wiki_attachment.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-22eNz5ftS58/VuDTEpNzaQI/AAAAAAAAAmY/oWt8lHNq7-4/s400/tiki-download_wiki_attachment.jpg" /></a></div>#1 <br />
<a href="http://dminder.ontometrics.com/">D Minder</a> app. <br />
This free app is so helpful and satisfying to use. It calculates how much vitamin D you can make based on your location, angle of the sun, time of day, UV index, your skin color, and how much clothing you're wearing. I have to say that I find it really fun to see the estimated I.U.'s being caluculated as I get some sunshine and it motivates me to get outside during my D window. <br />
If you live in a part of the world where you aren't able to make vitamin D this time of year, it'll tell you exactly how many days until you can! <br />
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<a href="http://shop.choiceorganicteas.com/Wild-Forest-Black/p/CHO-919351&c=ChoiceOrganicTeas@BlackTeas">Choice Organics Wild Forest Black Tea</a><br />
This lovely black tea is smooth and a little bit floral and so reasonably priced (score!!). It reminds me of my beloved Yunnan teas, which are also harvested from mature, old tea trees, rather than from bushes. I save my bag and brew a second cup in the afternoon.<br />
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<a href="http://www.amazon.com/Move-Your-DNA-Restore-Movement/dp/0989653943">Move Your DNA</a> by Katy Bowman<br />
This book really changed how I view movement has and shown me that proper "nutritious" movement and the mechanotransduction (the signals our movement sends to our cells) it creates, is just as vital to cellular health as food, sleep, and supplements. I'm much more motivated to vary my movement and loads and to work on correcting some unhealthy patterns of movement I have. Also, Katy is kind of hilarious. I really enjoy her writing style.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4fYq_yKJak4/VuDTnFHHv9I/AAAAAAAAAmk/iSmAV58h5Dg/s1600/bb-ginseng-biotin-shampoo-bg_grande.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-4fYq_yKJak4/VuDTnFHHv9I/AAAAAAAAAmk/iSmAV58h5Dg/s400/bb-ginseng-biotin-shampoo-bg_grande.jpg" /></a></div>#4<br />
<a href="http://briogeohair.com/collections/all-products/products/blossom-bloom-ginseng-biotin-volumizing-shampoo">Briogeo Blossom and Bloom Ginseng + Biotin Volumizing Shampoo</a><br />
I'm actually testing this shampoo right now for another website and I. LOVE. IT. I have medium-fine hair and this stuff really delivers on volume, but not at the expense of shine or softness. My hair is so happy and bouncy and even retains a bit of bounce on the days I don't wash it. It also smells nice (it has a grapefruit-orange scent with a faint hint of ginger), lathers well without drying, and has no sulfates, parabens, gluten, or artificial fragrance (which I don't tolerate well). Win-win. <br />
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Stay tuned for more things I'm loving!<br />
-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-45717175802319535902015-09-26T15:15:00.000-05:002015-09-26T15:33:36.831-05:00Qigong For Autumn: Strengthening Lung Energy<div dir="ltr" style="text-align: left;" trbidi="on"><br />
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Happy Autumn! <br />
I've been wanting to do a simple series on seasonal qigong exercises for awhile and now seems like a good time. <br />
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Qigong (pronounced "chee-kung"), like Tai Chi, is a meditative movement and breathing practice that circulates energy through the meridians of the body. It loosely translates to "energy skill." Medical Qigong is a form that focuses on strengthening and balancing the energy of specific organs. You don't have to be flexible or strong to practice it. You don't need a mat or special clothing. In fact, many movements can even be done sitting in a chair if you're feeling especially weak or fatigued. It's something that nearly everyone can do safely and it's a very healing modality for people with chronic fatigue and adrenal fatigue. Ideally, you want to establish a consistent practice, even if it's only for a few minutes a day. Consistency is important. <br />
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Since it's Autumn, we'll start with the lungs. This is the perfect time of year to work on strengthening and balancing our lung qi, as well as to release negative emotions that are associated with the lungs which often tend to arise during Autumn.<br />
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As the weather gets cooler and the humidity of summer leaves, the seasonal energy shifts to the element of metal, which corresponds to the energy of the lungs. In Traditional Chinese Medicine, the lungs are impacted by the negative emotions of sadness and grief. They are the bellows which move qi throughout the body and they govern the energy of our protective energy field called the <i>Wei Qi</i> field, which corresponds to our <a href="http://missinglink.ucsf.edu/lm/immunology_module/prologue/objectives/obj02.html">innate immune system</a>, and works to keep pathogens at bay. Each organ has both positive and negative traits and emotions associated with it and the positive traits of the lungs are courage and integrity. Qigong can help us to develop those positive traits over time. Each organ is also represented by a color and an animal. In the case of the lungs, the color is white and the animal is a white tiger. I like to imaging that the white tiger is the part of my immune system that prowls about, protecting me from pathogens. Good kitty. <br />
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Symptoms of lung energy imbalances include obvious lung issues like asthma, coughs, bronchial issues, sinus problems, and allergies, but also constipation (the lungs are partners with the large intestines), and skin problems like dry skin and eczema, since the lungs influence our skin's protective mechanisms. <br />
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Taking a few minutes every day to do a simple qigong exercise that strengthens and balances lung energy can help us to prepare for the immune challenges of winter, as well as to release sadness, grief, and any excessive pensiveness that may arise with the seasonal shift. If you'd like to focus on releasing emotions, you can add a "Sssssssss" sound on the exhale while you imagine grief and sadness exiting your body with your breath. This vibrates the lungs to help release the stuck energy of sadness and grief. <a href="http://www.chinesemedicineliving.com/philosophy/the-emotions/grief-the-lungs/">This article</a> explains more about how the lungs are impacted by grief and it contains helpful tips, including dietary tips, to cultivate healthy, balanced lung energy. <br />
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Below is a video with a simple exercise to balance and strengthen lung energy. Remember to keep your breathing relaxed and breathe into your belly, rather than into your chest and shoulders. I like to imagine my breath as if it's dropping down through one of those narrow-necked squashes and expanding once it reaches my belly. <a href="https://www.youtube.com/watch?v=DZRiHDrhJZY">This video</a> is great for learning qigong breathing. Another tip that increases the effectiveness of qigong breathing is to keep your perineum gently contracted to "seal" in all the energy that accumulates in your lower abdomen. This is a technique that is often not taught to qigong beginners, but it makes a difference. <br />
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If you'd like to incorporate some healing color imagery, you can imagine that you are inhaling white energy or white light, the color of the lung/metal element. I like to do a few repetitions of <a href="https://www.youtube.com/watch?v=gZgdO4Wq0TQ">"channel dredging"</a> before I begin any qigong movements. Channel dredging opens up the channels/meridians for better energy flow. It's also energizing and can feel great to do when you want to release the feeling of having negative or blocked energy or just need to blow off some steam.<br />
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<iframe width="560" height="315" src="https://www.youtube.com/embed/JDq8YziZVx0" frameborder="0" allowfullscreen></iframe> <br />
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If you are interested in learning a complete qigong routine that includes all of the organs, I highly recommend the dvd <a href="http://www.amazon.com/Chi-Kung-Healing-Workout-Johnson/dp/B000XEFQHA/ref=sr_1_1?s=movies-tv&ie=UTF8&qid=1443294904&sr=1-1&keywords=chi+kung+the+healing+workout">Chi Kung- The Healing Workout</a>. It includes an extra section on proper form, which is helpful and makes a difference in how effective your practice is. This is the same routine I learned in <a href="http://www.medicalqigong.org/">Medical Qigong school</a>. <br />
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Here's to happy, healthy lung energy and a wonderful Autumn!<br />
-ErinPretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-53986402473042828002015-09-18T13:52:00.001-05:002015-09-19T18:28:04.809-05:00Going Deeper On The Healing Path<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-XI7XrENi5JU/VfxLEtunXyI/AAAAAAAAAlY/wlqw3tX_BlQ/s1600/taichi-morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-XI7XrENi5JU/VfxLEtunXyI/AAAAAAAAAlY/wlqw3tX_BlQ/s400/taichi-morning.jpg" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br />
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I've been thinking a lot lately about the parts of healing that have nothing to do with diet, supplements, or even exercise. Things that connect us to the power of nature. Things that feed our souls. Things that heal our hearts. When we are disconnected from these things, wholeness and healing don't happen to their fullest capacity. <br />
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I mentioned in my last post that I was about to start participating in a small, online live chat group based around mind-body-emotional healing- specifically around using Love as a healing agent. I'm now two sessions into the group and it's been opening up a lot of insight for me. The other participants and I had a laugh relating over how we've all reached a level of burnout regarding reading health blogs/books, and attending online summits (doesn't it seem like there's one every week now?). Basically, information overload. It's being made clear to me that your brain will only get you so far when it comes to real healing. I'm finding some of the most powerful healing tools for me lately have me looking for and finding answers in my heart and soul. <br />
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This is kind of personal, but I'll share because I always appreciate when bloggers are willing to get personal and real. A few months ago, I had a session with a medical intuitive. I wanted an overview of how my body was doing, and I wanted to know what would help my insomnia and hormones. Like I talked about in my last blog, the answer to that bout of insomnia was getting better connected to the seasonal and circadian light cycles. Connected to nature. <br />
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The answer to the hormone question was an interesting one. The intuitive saw that I was a creative person, but was very disconnected from my creative energy, while my analytical side had become very dominant. Ultimately, what does the reproductive/hormonal system deal with? Creation. I had a huge ah-ha moment when I realized this! The creativity thing came up again in the online group. The facilitator, who is very intuitive, felt guided to ask me why I had shut down my creative side, which had very much flourished until sometime in my teens. At the time, I couldn't answer. She told me that creativity was my path to healing. <br />
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Since then, I've done a lot of soul/heart-searching and had some huge insights about issues relating to some stressful periods in my childhood and adolescence where I didn't have a sense of security in my life. It's hard to feel free to create when you don't feel secure. Dealing with these traumas, though they didn't feel like dramatic traumas at the time, has been important.<br />
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I also realized that I had become very ungenerous with myself, living from a perspective of lack and restraint, rather than from one of abundance and opportunity. It's amazing how it manifested in so many areas of my life, and all the little things I was denying myself because of it. Realizing how suppressed my creative energy had become and how ungenerous I was toward myself gave me the sense that my soul was starving for nourishment. When I explored why I had become so ungenerous with myself, I became aware of feeling guilty for being unwell, for not working full time like "normal" people, and for the burden it has placed on my husband (even though he's made it clear that I'm not a burden). So, basically, it was a way of punishing myself or paying a sort of penance. I wouldn't be surprised if this is the case for a lot of people with chronic illness. <br />
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All of this has led me to do some serious re-evaluating about where I should be placing my focus and spending my energy. I started by making a big list of the traits of my "real" self- the self I knew myself to be as a child, and the self that lurks underneath all the baggage. It was really freeing to write all of that out and reconnect to the idea of that version of myself. I highly recommend it! Next, I wrote a list of things I could do to nourish and heal that "real" self. What kind of activities make her happy? What sort of things feed her soul? What gives her energy? That list was so much fun to make and made me feel hopeful. <br />
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So, here are some of the things so far that I'm finding healing and transformative. A lot of them happen in the morning because I find it helpful to start my day with a lot of intention and it keeps me more centered, focused, and energetic later in the day. That's a big deal for a non-morning person like me: no more stumbling out of bed and straight onto the internet! <br />
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-Spending time in the morning sun</b><br />
I wake up in the morning, drink a big glass of <a href="http://www.herbsetc.com/chloroxygen-1-oz-alcohol-free/">chlorophyll</a> water, make my tea, and head outside, first thing, to sit in the grass and sunshine for a little while. I find that grounding myself to the earth electrically and energetically, makes a big difference in my physical energy levels, as does getting morning sunshine. It syncs me up with the daily circadian rhythm. I've also learned that morning sunlight is a source of infrared light, which helps our cells to function properly. We also absorb units of light from the sun called biophotons. Chlorophyll happens to be fab for <a href="http://www.greenmedinfo.com/blog/chlorophyll-enables-your-cells-captureuse-sunlight-energy-copernican-revolution">aiding biophoton absorption and increasing mitochondrial function</a>. <br />
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<b>-Reading, journaling, and setting intentions for the day</b><br />
I love to read an excerpt from <a href="http://www.amazon.com/Change-Your-Thoughts-Living-Wisdom/dp/140191750X">Wayne Dyer's book of daily essays on living the wisdom of the Tao Te Ching</a>. I find it incredibly grounding and it reminds me of the person I want to become. I check my "real self" lists to remind myself of where my focus should be. <br />
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<b>-Morning Qigong</b><br />
The form of qigong I practice is similar to tai chi, but with more of an emphasis on directing energy flow through specific organs. Standing barefoot in the grass, breathing deeply, connecting to the earth, quieting my mind, and feeling energy in my hands is magical. I've had a consistent practice since January, but I've found that doing it in the morning is so much more beneficial and powerful. <br />
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-Purging belongings that don't suit or serve me</b><br />
A few weeks ago, I listened to an audio download of <a href="http://www.amazon.com/The-Life-Changing-Magic-Tidying-Decluttering/dp/1607747308">The Life-Changing Magic of Tidying Up by Marie Kondo</a>. I LOVED it! It just really clicked with me and made so much sense. I've been purging categories of stuff and it feels very liberating and energizing to keep only that which either "sparks joy" or is necessary. Our stuff tells the story of who we are and who we've been. It's good to let go of that which no longer tells the story you want to be living. <br />
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-Being more generous to myself</b><br />
Once I realized how I needed to be more generous with myself, the first thing I did was I bought a new (well, used, but new for me) purse to replace the old, tired one I'd had for years. My new purse is stylish, golden yellow, and cheerful, and I feel good every time I pick it up. It serves as a reminder to keep being generous and kind to myself. I bought myself some new makeup, instead of just making do with the old makeup that I wasn't really liking that much. I'm about to order some adult coloring books so I can indulge my creative side in a fun way. These are all little things, but they feel huge to me! <br />
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<b>-Giving my brain time-outs</b><br />
Sometimes I just sit outside and stare at the sky and trees. Or I lay on my bed and listen to soothing music. It feels wonderful when I force my always-going mind to settle down for a bit and stop analyzing. It's so easy to get stuck in constant information mode when you've been trying to heal and figure out an illness. But too much mental work is NOT healing (otherwise, I'd be the healthiest person ever!). <br />
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I'm still working on recovering my creative mojo, but I'm enjoying the reconnection that's happening. It brings me a deep sense of satisfaction- the kind you experience when you're being true to yourself, when your soul feels nourished. I feel hopeful about my future and I'm excited about the possibilities it holds.<br />
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-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-57850438191548458852015-08-05T13:16:00.000-05:002015-08-05T13:16:39.060-05:00Summer Catch-Up + NewsImage from <a href="http://stillblog.net/">Still Blog</a><br />
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It's been such a long time. I haven't abandoned the blog, though. I'm still here. Summer is crawling by here in the South. We've had more rain than usual, so everything stayed greener for longer than it usually does. It's been nice to have slightly cooler spells after the rain to get lots of walking in. Now that the heat is back, it's hard for me to get a walk in unless I'm up super early or wait until sundown. I really do think there's something magical about walking that helps improve health on many levels. <br />
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I have to admit that I'm not a fan of heat and humidity, and my insomnia loves to kick into high gear every summer and I wake up with the sun, despite going to bed usually around midnight. I had great luck for awhile resolving it through addressing circadian issues. Making sure to get morning sun first thing, and making sure to wear my blue blockers from 9 pm on as well as turning off my computer and not watching TV past 10 made a huge difference. I now at least fall asleep much more quickly and I was able to stay asleep. For awhile... Now I'm waking up early again, but it's different this time. I seem to not be able to sleep through the night without waking up to pee. And lots of peeing all day (am I even absorbing any of the water I'm drinking?)! Super annoying. <br />
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You know I like to figure things out using Traditional Chinese Medicine, so judging by my symptom profile and the look of my tongue, I could use some Kidney Yang boosting. So, I ordered some <a href="http://eagleherbs.com/buy/rehmannia-eight-formula-ba-wei-di-huang-or-jin-gui-shen-qi-wan-968/">Rehmannia Eight formula</a>. This formula is also known to be good for hypothyroidism, the adrenals, and hormone balance. However, many Chinese herbal blends are specific to defined patterns of imbalance, so, unless you know what your pattern of energetic imbalance is, don't go taking a formula willy-nilly. The good folks at Eagle Herbs (in the link) do email consults and can help you to choose an appropriate formula. <br />
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Now on to some fun news~ <br />
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I just finished testing a new <a href="http://drknews.com/one-to-one/">interactive online brain health course</a>! I'm really excited about it. I think it's going to be an amazing tool for people who want to take greater control of their brain health and correct issues they're having now, as well as prevent future neurodegeneration. It takes you through steps to determine your level of brain function/dysfunction, which areas you're having problems with, a self-neurological exam, and what steps to take to correct things. I can't emphasize how important this stuff is! Neurodegeneration starts decades before it's every diagnosed and early identification and treatment can make a world of difference down the road AND in the short term. <br />
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Another thing I'm excited about is that in the near future I'm going to be participating in a small, online group based around the mind-body/emotional aspects of healing autoimmunity and chronic illness. I really look forward to delving deeper into this area and sharing my journey. <br />
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I'm gearing up for my annual summer vacation to northern Michigan, which is very late this year due to being timed around a friend's wedding. I'm so looking forward to being at the beach, hiking through the woods, and taking advantage of all the lovely farm-to-table restaurants. It's such a rejuvenating and healing place for me.<br />
<br />
<br />
I have more neat things to share in the near future and look forward to writing again.<br />
<br />
-Erin<br />
<br />
<br />
<br />
<br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-84845537236734577972015-03-27T17:30:00.000-05:002015-09-28T16:27:00.685-05:00Quick Apple Cinnamon Porridge (Autoimmune Paleo)<div dir="ltr" style="text-align: left;" trbidi="on"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-aT7hxAz8g3I/VRWHagQZcRI/AAAAAAAAAiw/hK8kc4Gj1o0/s1600/IMG_7863.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-aT7hxAz8g3I/VRWHagQZcRI/AAAAAAAAAiw/hK8kc4Gj1o0/s400/IMG_7863.JPG" /></a></div><br />
For breakfast I generally eat protein, fat, and veggies, with a little bit of fruit or maybe a bit of something starchy like fried plantain. Most mornings I like eating this sort of breakfast because it makes me feel good, but sometimes I miss hot cereal. I grew up eating a lot of hot cereal (Cream of Wheat, oatmeal, Ralston) and sometimes I miss the texture and comfort of it. In the olden days (pre-paleo, pre-AIP), I ate oatmeal for breakfast on a regular basis.<br />
<br />
I'm really pleased with this AIP porridge because it has the look and texture of porridge, it's tasty and comforting, and, best of all, it only takes a few minutes to make and involves ingredients you probably have on hand. You don't have to have any squash or sweet potato already cooked for this. This recipe makes only one serving, mainly because my husband isn't into hot cereal, so I'm always making a single serving, but it can easily be multiplied. <br />
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<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-oTzemeMkzd8/VRWH6BciLQI/AAAAAAAAAi4/yzGPpLZEFOc/s1600/IMG_7866.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-oTzemeMkzd8/VRWH6BciLQI/AAAAAAAAAi4/yzGPpLZEFOc/s400/IMG_7866.JPG" /></a></div><br />
<br />
<b>Apple-Cinnamon Porridge</b><br />
<br />
One serving<br />
<br />
3/4 C. water<br />
1/4 C. coconut milk<br />
1/2 grated apple (I prefer Granny Smith)<br />
2 TB coconut flour<br />
2 TB arrowroot<br />
2 TB gelatin or collagen hydrolysate<br />
1/2 tsp. cinnamon<br />
generous pinch of salt<br />
<br />
Whisk dry ingredients into the water, stir in apple and coconut milk and bring to a simmer. Cook for a few minutes until mixture thickens and apple softens. Add sweetener of your choice.<br />
<br />
Happy breakfast!<br />
<br />
-ErinPretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-9156570825400742662015-03-14T19:31:00.000-05:002015-03-14T19:31:34.033-05:00March Update + Handling Spring Allergies<div dir="ltr" style="text-align: left;" trbidi="on"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-YGqJbtgbcXY/VQSnJ9z_FaI/AAAAAAAAAiY/woHzpy8YeoA/s1600/large_maple-tree-pollen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-YGqJbtgbcXY/VQSnJ9z_FaI/AAAAAAAAAiY/woHzpy8YeoA/s400/large_maple-tree-pollen.jpg" /></a></div><br />
<br />
Just thought I'd rattle off a little update while I'm being a lazybones on this gray Saturday. Last time I checked in, Nashville was in the midst of the (hopefully) last gasp of winter. It has warmed considerably since then and some trees are sprouting buds. I'm happy for the warmer weather and spring in Nashville is my absolutely favorite season- it's so beautiful once all the flowering trees burst into bloom. But, for me, there's a dark side to spring: allergies. Nashville is an allergy hotspot and they say that if you don't have allergies before you move here, you eventually will get them. I didn't believe it when I moved here in '97 but, true to the warning, I did develop them after a few years of living here. They've waxed and waned over the years depending on my state of health and whether I've done any acupuncture for them. I've even managed to give them the slip a few years.<br />
<br />
When my spring tree pollen allergies hit, they usually hit me like a ton of bricks. I get somewhat atypical symptoms. Instead of sneezing, itchy, watery eyes, or sinus infections, I end up with whole body fatigue which feels akin to being drugged, often a scratchy throat, headaches that extend way beyond my sinuses into my neck glands, and a vaguely wheezy in my lungs. Basically, I always think I must be coming down with something and then realize that it's just allergies.<br />
<br />
Having had worked in supplement retail for 10+ years, I've had the opportunity to try many natural allergy remedies, but only one kind has worked well for me: <a href="http://www.bioallers.com/">Biollers homeopathic formulas</a>. The formulas contain traces of the allergens that they're targeted toward and you can switch out formulas seasonally if you're unlucky enough to suffer from multiple types of allergies. The Tree Pollen formula is for spring, summer is Grass Pollen, late summer and autumn are weed pollen (Pollen/Hayfever formula is for this), and Mold can be any time. I've found that the best way to use it is once per hour until I feel relief when my symptoms first come on, and then first thing in the morning, before I have a chance to go outside and breathe any pollen. I usually only have to take one or maybe two more doses throughout the day if I dose first thing in the morning. A couple of helpful anti-inflammatory supplements to reduce sinus pressure are <a href="http://www.iherb.com/Natural-Factors-CurcuminRich-Curcumin-Theracurmin-300-mg-60-Veggie-Caps/42940#p=1&oos=1&disc=0&lc=en-US&w=CurcuminRich&rc=2&sr=null&ic=1">CurcuminRich</a> and <a href="http://www.iherb.com/Doctor-s-Best-Best-Serrapeptase-90-Veggie-Caps/4467#p=1&oos=1&disc=0&lc=en-US&w=serrapeptase&rc=39&sr=null&ic=1">Serrapeptase</a>. <br />
<br />
<br />
<br />
<br />
<b>Flare Update:</b><br />
<br />
On to the update. In the post about my <a href="http://prettyinprimal.blogspot.com/2015/02/hello-2015.html">recent flare</a>, I had detailed my blood work results. I had my D and CRP-hs retested recently and they were both back in good ranges, thank goodness. I've been quite fatigued lately, though- in fact, I mostly haven't been getting my usual second wind in the evening but feeling quite tired instead, so I suspected I might have some adrenal fatigue going on. I took the adrenal quiz in <a href="http://www.amazon.com/The-Adrenal-Reset-Diet-Strategically/dp/0804140537">The Adrenal Reset Diet</a> and scored "crashed." The book has some interesting recommendations for dealing with different stages of adrenal dysfunction, such as when to use light box exposure, how to reset sleep rhythms, herbs for each specific stage of adrenal dysfunction, etc. Because I'm still doing AIP, I'm not going to be eating according to the diet, but I have adopted the macronutrient timing outlined in it (basically, less carbs in the morning, a bit more at lunch, and the most with dinner). Incidentally, this is what I seem to do best with. Adrenal fatigue can definitely cause allergies to worsen, and I think that's the case with me right now, since I hardly had any last year (I think AIP helped a lot). <br />
<br />
Why are my adrenals tanked right now? I suspect it has to do with sleep quality- i.e. excess dreaming and lack of slow wave deep sleep, and sometimes just waking up too early and not being able to fall back to sleep. I go through seasonal cycles of sleep issues; my spring sleep issues being liver energy related. I'm working on these with some herbs recommended to me by an L.Ac. who deals with Hashimoto's. I also have this weird thing where two of my bottom molars (same one on each side) have a sharp twinging pain when I chew, which comes and goes. I've had this symptom before from having some sort of pathogen hanging out in my parotid lymph nodes and causing inflammation in the tooth nerves. The twinges lessen or disappear when I do lymphatic drainage massage along my jaw and down my neck. So, maybe whatever it is is also putting a strain on my adrenals...<br />
<br />
I had been taking melatonin for a few months because it was so helpful in aiding my night-owl self in falling asleep quickly, but I was recently informed that it can act as a TH1 immune stimulant, which is exactly what I don't need. So, it may have also been contributing to my flare.<br />
<br />
In the midst of all of this, although I have my moments of resentment, I have to say that my mood has overall been really good. Usually low energy = low moods for me, but my neurotransmitters seem to be hanging in there (I credit <a href="http://www.iherb.com/Jarrow-Formulas-TMG-Trimethylglycine-500-mg-120-Tablets/141#p=1&oos=1&disc=0&lc=en-US&w=Jarrow%20TMG&rc=2&sr=null&ic=1">TMG </a>for that). Practicing mindfulness and gratitude also really help. I'm still in the midst of my 100-day qigong challenge and I find that if I'm feeling not so good, a qigong session usually helps me to feel at least a little better. Epsom salt baths with essential oils (geranium and vetiver are my favorite restorative EO's) also work wonders when I'm feeling really depleted.<br />
<br />
So, that's how I'm doing right now. Hopefully I'll be able to report better news soon. In the meantime, I welcome Spring, even if it brings me allergies. <br />
<br />
-Erin<br />
<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-91429983746385902812015-03-06T17:01:00.000-06:002015-03-19T10:09:33.529-05:00Chicken Pot Pie (Autoimmune Paleo)<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-RZzVxFll45w/VPn2N_OLz1I/AAAAAAAAAh0/p2OFP_697rk/s1600/IMG_7065.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-RZzVxFll45w/VPn2N_OLz1I/AAAAAAAAAh0/p2OFP_697rk/s640/IMG_7065.jpg" /></a></div><br />
<br />
<br />
I don't know about where you live, but here in Nashville, it's still winter. STILL. WINTER. I don't remember ever having snow this late in the season. We have a few inches of snow at the moment, which is really quite pretty because we don't get much snow here (and often get no snow during the winter), but I'm feeling ready for more sun and warmer temps. <br />
<br />
In the meantime, comfort food is just the thing to get me through the end of winter. When being on a restricted diet, I think the importance of "soul food"- foods that taste and feel comforting and satisfying as well as nourishing (to both body and soul)- is hugely helpful for maintaining an attitude of positivity toward food. I try to consciously cultivate good feelings toward my food, rather than focusing on what I don't tolerate or can't eat at the moment. How we frame things is not to be underestimated in the scheme of health, healing, and happiness. <br />
<br />
<br />
I'm excited to share this recipe for chicken pot pie. It's not complicated and everyone I've served it to loved it and asked for the recipe, so I feel I can safely say it's a winner. The crust is yummy and flaky. I always joke that I'm a sucker for anything involving a pie crust and it's true. So, this recipe makes me very happy. The hubby and I often make it on Sunday evenings before we curl up and watch all our PBS shows and it's become a cozy weekly ritual. The crust is an adaptation of <a href="http://thepaleopartridge.com/pie-crust-sweet-and-savory-paleo-aip/">this fabulous AIP crust from The Paleo Partridge.</a><br />
<br />
<br />
<b>Chicken Pot Pie </b><br />
(makes 6 servings)<br />
<br />
<b>Filling:</b><br />
1 cup diced carrots<br />
1 cup diced celery <br />
3/4 cup diced onions<br />
1-1/2 cup diced mushrooms (I prefer cremini/baby bellas)<br />
3/4 tsp. chopped fresh rosemary<br />
1/2 tsp. garlic granules<br />
1-1/2 tsp. salt<br />
1-1/4 cup coconut milk<br />
2 TB arrowroot<br />
2-1/2 cups cooked, diced chicken<br />
Cooking fat for sauteing (I prefer olive oil or <a href="http://www.iherb.com/Spectrum-Naturals-Organic-All-Vegetable-Shortening-24-oz-680-g/53708#p=1&oos=1&disc=0&lc=en-US&w=spectrum%20shortening&rc=1&sr=null&ic=1">organic palm shortening</a>)<br />
<br />
Add carrots, celery, onions, and mushrooms to a large pan with the cooking fat of your choice and saute on low-medium heat until starting to soften. Add the rest of the ingredients, whisking the arrowroot into the coconut before adding to the pan and continue cooking over low until the sauce thickens up. Add to a 9 inch round or 11 inch oval casserole dish. <br />
<br />
<b>Crust:</b><br />
1/2 cup coconut flour<br />
2 TB arrowroot<br />
1/4 tsp. salt<br />
1/4 tsp. garlic granules<br />
1/2 cup melted <a href="http://www.iherb.com/Spectrum-Naturals-Organic-All-Vegetable-Shortening-24-oz-680-g/53708#p=1&oos=1&disc=0&lc=en-US&w=spectrum%20shortening&rc=1&sr=null&ic=1">organic palm shortening</a> (this gives a flakier crust than other oils)<br />
3 TB water<br />
<br />
Combine the dry ingredients well and whisk in the melted shortening. It will have a liquid consistency at this point. Add the water and mix well (it will magically thicken and form a soft, but crumbly dough). Press out small pieces of dough in your hands and piece them together on top of the filling. It will be messy and rustic looking which works nicely for pot pie. <br />
<br />
Bake at 330º for 28-30 min. or until the crust is golden brown.<br />
<br />
Enjoy!<br />
-Erin<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-zoRBMdLQkn4/VPonkzbTYFI/AAAAAAAAAiE/hNFeKI7H1FY/s1600/IMG_7071.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-zoRBMdLQkn4/VPonkzbTYFI/AAAAAAAAAiE/hNFeKI7H1FY/s640/IMG_7071.jpg" /></a></div><br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com13tag:blogger.com,1999:blog-3756134064556676222.post-28121077897316682582015-02-08T18:54:00.000-06:002015-02-08T18:55:19.053-06:00New Year, New Flare<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-9DdlHeJ_kiM/VNfw5XnwX1I/AAAAAAAAAhE/GzXHMjyU2bI/s1600/Shipwreck1(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-9DdlHeJ_kiM/VNfw5XnwX1I/AAAAAAAAAhE/GzXHMjyU2bI/s400/Shipwreck1(1).jpg" /></a></div><br />
<br />
Hello 2015. How is the New Year finding you? It's finding me on the mend, after a slow and insidious autoimmune flare-up. The thing about autoimmunity and flare-ups is that you can be sailing along feeling fine and then suddenly, you're dashed against the rocks and everything falls to pieces. Or, alternately, you don't realize that your ship is sinking until it becomes very obvious. The second type of scenario is the one that has been more frequently my experience and that was my recent experience.<br />
<br />
Sometime last fall, my hair started shedding. It wasn't a big deal and I waited a bit to see if it was merely seasonal shedding. But, it wasn't. It kept shedding and shedding (I counted 90 hairs after a shower one day!). And around Thanksgiving, some insomnia started happening- the kind where you wake up after 5 hours and can't fall back to sleep. My skin wasn't quite as clear as it had been. Even my cellulite seemed to make a slight comeback, despite not having gained any appreciable weight (why does THAT have to be on of my inflammatory symptoms? Not fair.) My typing deteriorated and my word recall was a little off. <br />
<br />
Other than these symptoms, I didn't have the sort of intense fatigue I often get during flares. I had days here and there, but no large blocks of major fatigue. Or any very acute inflammation, save for a few days that my neck and shoulders were inexplicably sore. When I become noticeably inflamed, my shoulders seem to be the main target and sometimes my hips/thighs. <br />
<br />
I finally had some blood work done right around Christmas and it came back showing functional anemia- my iron wasn't super low, but certainly low enough to affect my health. My red blood cells were enlarged (<a href="http://www.healthline.com/health/megaloblastic-anemia#Overview1">megaloblastic anemia</a>, caused by low B12, folate, or both). The anemias are most likely due to inflammation affecting absorption, or gut damage, OR gastric autoimmunity flaring up (I make parietal cell antibodies, which produce hydrochloric acid and intrinsic factor). By the way, if you have any sort of anemia, it's a pretty big deal-breaker for healing, since you need healthy and abundant red blood cells to carry oxygen throughout your body.<br />
<br />
My C-reactive protein was very high, and my HDL was at the top of the range (yes, you can have too much "good" cholesterol). My doctor informed me that these two together indicated inflammation and an active autoimmune situation (as opposed to inflammation from an acute infection). My D levels had also climbed too high, but I'm positive that that was due to some mega-dosing I'd done in Nov. and Dec. fighting off some colds. Oops. Time to back off on the D3...<br />
<br />
My thyroid numbers weren't too remarkable- I had hoped they might show something obvious, but they didn't. However, inflammation can cause thyroid hormone resistance at the cellular level, so that could certainly be at play. Finally, my kidneys weren't quite doing their job right, which was kind of alarming. My doctor assured me that it wasn't at the level of actual pathology, but that we still needed to do something about it, so she recommended I do a <a href="https://www.herbdoc.com/5-day-kidney-detox-program.html">5 day kidney detox</a>, which she informed me had worked well for many of her patients.<br />
<br />
---------------------------<br />
<br />
<br />
As you can imagine, I wasn't too thrilled with these results, and they were a good nudge to get back on full Autoimmune Paleo again, which I did on New Year's Day. What do I think caused this frustrating flare? Honestly, I don't know for sure. My main guess is that something I re-introduced wasn't something I should've been eating. Potato is the main suspect, as I had tested positive for IgG antibodies to it last spring, but I hoped enough time and gut healing had passed to be able to tolerate it. Or maybe I encountered some gluten cross-contamination on vacation last Aug. but the symptoms took awhile to show up. I don't really get GI symptoms, so it can be hard to tell. I wish I knew the exact cause.<br />
<br />
So, I immediately put myself back on methylcobalamin B12 lozenges (which I hadn't been taking), and added methylfolate to the mix to be on the safe side. My doc had me add a DHA fish oil supplement, as she was concerned that phospholipid antibodies, which can cause hair loss, could be acting up. Because they attack the cell membrane, DHA, which is found in the cell membrane is important and has a protective effect. Plus, it's also anti-inflammatory and important for the brain. I didn't want to supplement with iron, but I did start using a bit of organic blackstrap molasses, which so many people swear by for correcting anemia. I think it works so well due to all the other minerals/cofactors it contains. I also ramped up my gut health support.<br />
<br />
My hair is still shedding somewhat, though not as severely, but I've actually been feeling pretty good this past week. My energy levels have been much more consistent and downright good, as opposed to just ok or off. My skin has cleared up a lot since being back on AIP. The best part is that my hubby decided to do it with me (he's THE. BEST.). He's even getting into some of the cooking! I've also lost the couple of pounds I gained from having Thanksgiving, my birthday, and Christmas all in a row. Two pounds were no big deal, but it's still nice to have them gone. My sleep is still spotty, but I am having more good nights with 8 hour stretches of uninterrupted sleep. <br />
<br />
I've used this flare as an opportunity to step up my self care and commit to a 100 day "gong." A gong is a discipline that you commit to for 100 days and if you miss a day, you have to start over from the beginning. I chose qigong as my daily discipline, because I know that the more I do it, the more the health benefits will accumulate, especially in areas like energy, hormone balance, and sleep quality. I'm annoyed with myself that I wasn't doing it consistently before, but I'm also proud of myself that I'm making it happen. I'm now over a third of the way through my challenge and it's become a true part of my routine. <br />
<br />
To keep myself on track, I made a list of all the things I'm doing right- I think it helps to remind yourself that you ARE doing a lot right- and also a list of things I could stand to do more of because I know I benefit from them. I look at this list daily, and it really helps. So, I'm on the upswing. I hope I keep improving. I'm going to be watching my symptoms like a hawk. <br />
<br />
I will keep you posted.<br />
-Erin<br />
<br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com2tag:blogger.com,1999:blog-3756134064556676222.post-44126379137665673992014-11-17T12:09:00.001-06:002014-11-17T12:09:16.552-06:00A Little Check-In<a href="http://4.bp.blogspot.com/-QzVXsGd39Sw/VGoulaS4WhI/AAAAAAAAAfI/15-7H-XZ8ro/s1600/holly_and_snow-1280x800.jpg" imageanchor="1" ><img border="0" src="http://4.bp.blogspot.com/-QzVXsGd39Sw/VGoulaS4WhI/AAAAAAAAAfI/15-7H-XZ8ro/s400/holly_and_snow-1280x800.jpg" /></a><br />
<br />
Just thought I'd pop off a quick post to say hello and check in. This morning I awoke to a light dusting of snow on my fence and holly tree. How pretty! It's not quite wintery yet in Nashville- some trees still have colorful leaves- but it's finally cold and it feels like winter is encroaching.<br />
<br />
I'm still trucking along on my functional medicine protocol. I'm not full autoimmune paleo, as I continue to test the waters with different foods and watch for symptoms. Some happy news: I can now tolerate chocolate without any sign of IBS, which is such a relief! I haven't been stuffing my face with it, but it's been heavenly to make a nice mug of hot cocoa or have a square of dark chocolate here and there. I've also added small amounts of almonds and walnuts back, but I haven't been eating many nuts in general. I find I don't seem to crave them as much as I used to. I've only occasionally been eating a small amount of nightshades. I don't think they affect me adversely. As for grains, I've mostly steered clear of them and plan on continuing to do so. <br />
<br />
I still have the occasional minor skin breakout (though my skin remains much improved), so I have to troubleshoot the details there. My progesterone still looks to be low, so I have added a vitex product (Nature's Way Femaprin). <br />
<br />
A neat discovery I accidentally made is that my body really likes SAM-e (S-adenosylmethionine). I had originally been taking <a href="http://www.iherb.com/Natrol-5-HTP-TR-Time-Release-200-mg-30-Tablets/11872#p=1&oos=1&disc=0&lc=en-US&w=5-htp%20200%20mg&rc=3806&sr=null&ic=3">5-HTP</a> to support serotonin, and then a bit of Seasonal Affective Disorder started to hit me, where I'd feel sad on dark or cloudy days. I did a little research and found that switching the timing of taking my 5-HTP to between 3-4 pm and then again at bed really made it work better. <br />
<br />
Then, I ran out and I happened to have a bottle of <a href="http://www.iherb.com/Lumina-Health-Cell-Food-SAM-e-Liquid-Formula-1-fl-oz-30-ml/13301#p=1&oos=1&disc=0&lc=en-US&w=sam-e&rc=27&sr=null&ic=8">Cell Food SAM-e liquid</a> (which I had mistakenly ordered, thinking it was Cell Food liquid oxygen) and I remembered that <a href="http://www.lef.org/magazine/2010/12/new-human-study-confirms-potent-antidepressant-effects-of-same/page-01">SAM-e is used for mood disorders</a>, so I thought I might as well save myself some money and try it for serotonin support. Well, not only did it help with that, but I quickly found myself feeling WAY more motivated and downright <i>cheerful</i>. As I have a history of <a href="http://prettyinprimal.blogspot.com/2011/03/dopamine-deficiency-or-im-not-lazy.html">low dopamine symptoms</a>, this is so very welcome. I've been on dopamine support for ages, and it does help, but the SAM-e has had a dramatic effect. It has also given me more mental clarity. I hope it keeps working because my house is staying so much cleaner and I'm getting a lot more done. <br />
<br />
And, finally, I'm reading a really cool book about the mind/body connection called <a href="http://www.amazon.com/You-Are-Placebo-Making-Matter/dp/1401944582">"You Are The Placebo"</a> by Joe Dispenza. It's fascinating and the premise is that if your mind can create placebo-based physical effects, then in understanding that process, it can be used to create healing. It makes sense: if our negative emotions and stress states can trigger inflammatory compounds and harmful epigenetic expression, can we mitigate these and reverse them by actively seeking to change the way our mind is wired so that positive mental and emotional processes produce healing epigenetic and hormonal signals? Just reading about the history of the placebo effect alone is fascinating. <br />
<br />
I will continue to keep you posted and I have some autoimmune paleo recipes that need a little nailing down, but that I look forward to posting.<br />
<br />
Cheers!<br />
-ErinPretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com2tag:blogger.com,1999:blog-3756134064556676222.post-59923083894660424472014-09-02T13:39:00.000-05:002014-09-02T13:39:22.305-05:00PIP Goes AIP (Autoimmune Paleo)<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-cAf5WKqg-ck/VAYNJaWnaxI/AAAAAAAAAcw/et3jlSO6m8Y/s1600/bright-sunlight-rays-wide-wallpaper-338040.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-cAf5WKqg-ck/VAYNJaWnaxI/AAAAAAAAAcw/et3jlSO6m8Y/s400/bright-sunlight-rays-wide-wallpaper-338040.jpg" /></a></div><br />
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Happy September! <br />
When I last posted back in the beginning of April, I'd just started the <a href="http://www.phoenixhelix.com/2013/05/19/what-is-the-paleo-autoimmune-protocol/">Autoimmune Paleo Diet</a> (AIP, for short), and I'd also just started working with a <a href="https://www.functionalmedicine.org/about/whatisfm/">functional medicine</a> practitioner. This whole process has been so interesting and encouraging for me. I'm now nearly 5 months into the process and I've seen some big improvements that weren't happening on Paleo/Primal. I needed to dig deeper into my autoimmunity and blood work and my diet needed some tweaking. This post is a longer one, so sit back and dig in.<br />
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<b>Functional medicine lab work time!</b><br />
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It had been a long time since I'd had any labs run, so the first order of business was doing some comprehensive blood work, as well as a series of <a href="http://www.cyrexlabs.com/CyrexTestsArrays">Cyrex Labs arrays</a> to look at my gut lining, gluten sensitivity, potential gluten crossreactive foods and food sensitivities, chemical/heavy metal autoimmunity, and multiple tissue autoimmunity. It cost me a pretty penny, but I'm absolutely glad I did it. I also filled out extensive symptom and neurotransmitter profile questionnaires. <br />
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My blood work didn't reveal anything too scary: an electrolyte imbalance, and high-ish iron (not hemachromatosis), which my doc felt indicated inflammation. However, she was concerned with my low blood pressure. My blood pressure has always been pretty low and no doctors or practitioners, holistic or otherwise, have ever mentioned that it's not a good thing. My doc explained that when blood pressure is <i>too</i> low, nutrients and glucose aren't able to be effectively delivered into the tissues (perfusion), and extremities (like my brain) might not have sufficient circulation. In fact, she felt that my neurotransmitter questionnaire indicated poor brain circulation resulting in lowered neurotransmitter levels. Poor circulation can be the main cause of cold extremities and brain fog. Read more <a href="http://functionalhealthnews.com/2013/08/can-your-brain-breathe-how-to-oxygenate-your-brain/">here</a>.<br />
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She put me on a supplement to increase circulation and endothelial nitric oxide (eNOS), which also works to <a href="http://drknews.com/nitric-oxide-modulation-for-autoimmune-disease/">modulate the immune system</a>, which she has me take first thing in the morning, along with an adrenal supportive cream, and then do a few minutes of intense exercise to produce an opioid response (which dampens <a href="http://en.wikipedia.org/wiki/Proinflammatory_cytokine">inflammatory cytokine production</a>) and increase circulation/perfusion. So, there really is something to the idea of "getting your blood moving!"<br />
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I am also on a general immune modulation regimen involving curcumin/resveratrol, glutathione cream, and a formula to help the body recycle glutathione, as well as neurotransmitter support for GABA, serotonin, and dopamine. And, of course, there are gut health supplements and probiotics. I won't go into the particulars of all of the supplements because they're particular to <i>me</i> and might not be right for someone else. <br />
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We're working on my circadian rhythms, which, admittedly, I've never been the best about. In the morning, after taking my supplements and doing a few minutes of intense exercise to increase perfusion/circulation, I go outside and get some sunshine and take some time to read, do qigong, hang out with my cat, get my bare feet on the earth. In the evenings, I turn down the lights and, if I'm watching tv, I wear some blue-blocker glasses to reduce blue light exposure, which can tell your brain not to release enough melatonin.<br />
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The Cyrex tests helped me to troubleshoot my diet. Even though I already knew gluten was a problem for me, the <a href="http://www.advancedglutentest.com/">Wheat/Gluten Proteome array</a>, which is the most comprehensive gluten test available, showed that I had antibodies to gamma-gliadin, and transglutaminse 2 and 3, so it's an autoimmune gluten reaction- not something to mess around with. It's kind of nice to have the lab tests to prove gluten sensitivity, with all the gluten-free backlash going around.<br />
I also learned that I cross-react to casein and whey proteins as if they were gluten. About half of people with gluten sensitivity also react to casein because the proteins are so similar in structure. Thankfully, the rest of the foods tested didn't show many sensitivities- just potato and soy.<br />
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The chemical and metal autoimmunity panel came back fine, as did the leaky gut panel (I'd been on <a href="http://www.seacure-protein.com/">Seacure</a> for awhile), but the multiple autoimmunity panel showed all kinds of things going on. It was kind of like opening Pandora's box and seeing where you could potentially develop future disease. Pretty intense!<br />
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I had low level ("predictive") antibodies to a lot of tissues: thyroid (not surprising, as I have Hashimoto's), parietal cells, phospholipids, osteocytes, synapsin, ASCA/ANCA (anti-saccharomyces yeast antibodies, found in Crohn's and Ulcerative Colitis), and fibulin.<br />
I also had much higher levels of antibodies to platelet glycoprotein, and alpha/beta tubulin, (the second one is commonly found in Hashimoto's). Whew! <br />
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It was a little overwhelming (and scary) seeing all of this, but if you know this information when the antibodies are only in the predictive range (which can indicate <a href="http://imed.stanford.edu/curriculum/session8/content/Autoantibodies.pdf">future disease development up to 10 years out</a>), you can hopefully thwart the process from progressing. That's the thing about autoimmunity: it's progressive and rarely sticks to just one tissue, as my panel most definitely showed. I can't stress this enough: if you have any kind of autoimmune condition, you're likely to develop more if you don't intervene. <br />
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<b>Now, on to the Autoimmune Paleo Diet front. </b><br />
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I started AIP at the beginning of April and I went all in immediately. I'd been dragging my feet about doing it, so having my doctor tell me to do it was a good thing. I'm much more compliant if the orders are coming from someone who is not me ;) For the first few days, I had a weird kind of fatigue and a hungry-no-matter-what feeling. It felt as though I was having food withdrawals (I'm going to guess from casein). It passed quickly, though. I got into the routine of not eating any dairy (except cultured ghee), eggs, nuts, seeds, alcohol, chocolate, and nightshades (grains and beans were already not something I ate on a regular basis). It was more of an adjustment than I initially realized, because so many condiments and spices I was used to using were now off limits. <a href="http://prettyinprimal.blogspot.com/search/label/Whole30">I've done Whole 30</a>, but, let me tell you, Whole 30's got nothing on AIP! AIP is a whole other level of food vigilance. You get really used to it, though. <br />
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In order to cope with the restrictions and be kind to myself, I decided to add in some foods I don't normally eat a lot of- starchy foods like green and ripe plantains, more fruit than I'd normally eat, as well as a bit of dried fruit, which is something that normally never occurs to me to eat. Dried figs became my treat when I needed a treat. Or ripe plantains sauteed in <a href="http://www.pureindianfoods.com/Grassfed-Organic-Cultured-Ghee-p/cg.htm">casein-free ghee</a> with cinnamon and homemade coconut milk caramel sauce.<br />
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After four solid months, I'm now in a phase of playing with some reintroductions. Some have gone well (black pepper, coffee, a few seed-based spices, small amounts of wine, and eggs), and some haven't. I've learned that chocolate, which I never noticed to be an issue before AIP, has consistently induced IBS symptoms the following day after every attempt I've made with it. Doesn't matter the form it's in- if it's chocolate, my gut will be rumbling the next day. This is disappointing, not to mention weird, since I've never had IBS before, but chocolate is on the list of IBS trigger foods. Sometimes you really have no idea how a food affects you until you haven't eaten it in months and your system has had a chance to settle down. <br />
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When I was on vacation a month ago, I jumped protocol and ate a lot of nightshades in a short amount of time due to eating out (not recommended, though!). I didn't notice any reactions to them, which was surprising because I also had my annual summer insomnia bout happening. For me, lack of sleep usually increases muscular inflammation, but I didn't notice any. I'd still like to give nightshades a proper reintroduction, though.<br />
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I hope that as I continue to heal I'll have more successful reintroductions. I was encouraged after chatting with some other AIP'ers who told me stories of failed initial reintroductions only to later be able to eat those foods with no problems. Maybe there's still hope for me and chocolate...<br />
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<b>Improvements and progress:</b><br />
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So, after all of the tweaks, am I seeing improvements in my health? Why, yes, I am! I still have a way to go, but the improvements have been substantial enough that it's been more than enough motivation for me to continue on this particular path. Here are the improvements I've experienced:<br />
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<b>-Better skin</b>. My skin has always had some degree of breakouts and, though ditching gluten and going paleo eliminated my cystic acne, it didn't eliminate my breakouts, though they were certainly diminished. I felt ok about my skin, but there was room for improvement. On AIP, my skin clarity has improved quite a lot. I now rarely break out on my shoulder blades or across my chest (not that these were bad breakouts, but they were fairly frequent) and the breakouts I do get are so minor- just a tiny little blemish here and there- no angry red monsters.<br />
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<b>-Weight loss</b>. This has been really thrilling! Over the autumn and winter, I'd slowly gone up in weight and size and I wasn't eating any differently than I'd been eating. This followed the big autoimmune flare I had at the end of last summer. Even though I've never been truly overweight, when my weight starts climbing, I know it's usually related to my Hashimoto's. That's a scary thing, knowing that your weight is being controlled by your immune system and that little gland in your neck, rather than diet and exercise. So many of you with Hashimoto's know what I'm talking about! Anyway, this extra weight was not budging easily, despite adding more exercise. <br />
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After starting AIP, the weight slowly but surely melted off, at about a pound a week, without watching what I ate or even exercising much. Granted, it's not the fastest weight loss ever, but it was so exciting to feel like it was happening because my body was working better! As of today, I'm down 17 pounds, most of which I lost in the first 3 months. I've especially lost a lot of belly fat, which is where I tend to gain. I've lost 3.5 inches of belly fat. Whoohoo! Even though I have a little vanity belly fat I'd still like to lose, I'm now at a size and weight that feels good to me.<br />
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<b>-Cellulite</b>. Ok, so this one's pretty exciting. I've always had some cellulite, but it never bothered me until my late 20's when it suddenly got more severe. After going paleo, I was disappointed that I wasn't one of those women who magically lost their cellulite. In fact, it seemed to be getting more severe and spreading across a larger area of skin for the past couple of years. Even the skin on my inner forearms would dimple if I squeezed it. Having slender arms, this was disturbing, as if maybe there was an inflammatory process going on (my forearms certainly didn't have excess fat). I wondered if my collagen was breaking down, or if it could really be myxedema accumulating beneath my skin, or if my fat cells were just inflamed.<br />
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Anyway, even before I lost a significant amount of weight, I noticed that my legs were looking smoother. They've continued to improve to the point that now I'd say my cellulite is pretty mild. I feel so much better about it. My inner forearms no longer dimple when I pinch the skin. I don't know exactly what caused the improvement, but I'd guess that the combination of eliminating dairy and other inflammatory foods, weight loss, and collagen supportive foods like bone broths and collagen hydrolysate powder have all worked their magic together.<br />
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<b>-Better muscle tone</b>. This one is fascinating to me. I've never had naturally great muscle tone. I'm a classic ectomorph, long and lanky at 5'9". I've definitely been skinny-fat or just plain skinny. Muscle tone has always taken some work to come by. Switching from vegetarianism/veganism to paleo made it easier for me to gain muscle, which was nice. Now, for some reason, I seem to have better muscle tone despite infrequent workouts (though I do a fair amount of walking). I have muscle definition that I've only ever previously had after months of working out. I've never really had a line of muscle definition down the outside of my thigh before, and now I do! My guess is that my muscles weren't getting enough nutrients due to poor profusion and maybe poor absorption (remember those parietal cell antibodies? They attack HCl-producing cells in the stomach). At any rate, I'm really enjoying my sudden muscle tone.<br />
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<b>-Energy</b>. This is still touch-and-go, but I've started to have more energy. I noticed an increase after adding a thiamine (B1) supplement to my regimen, based on <a href="http://www.thyroidpharmacist.com/blog/category/thiamine">this article</a> by Dr. Izabella Wentz, detailing a study that found that thiamine relieved fatigue in Hashimoto's patients. I still have off days and random drops in energy, but I've also had more really good days. I'm learning to monitor what kinds of things are likely to drain my energy, such as sitting in front of the computer too long, not eating enough calories, having draining conversations, stress, etc, and which are helpful for increasing my energy (time outside barefoot on the earth, getting to bed earlier, qigong, doing an inspiring activity...). <br />
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<b>Room for improvement:</b><br />
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I'm committed to this path long term, which has really helped me to surrender to the process and let go of feeling like I should have reached a place of balanced health by now. I have my impatient moments and bad days, but it's ok. <br />
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As I progress, I'm hoping that my hormones will improve. I can tell I'm still low in progesterone by my often short cycles. There is still room for improvement with my sleep quality- it's not terrible, but I'd like to sleep more soundly. My doc thinks that some midbrain overactivation is probably at play regarding that. Even though I have nothing close to the kind of brain fog I used to have, my brain's clarity still could use a boost at times. Maybe once I stop making synapsin antibodies, my synapses can do their job properly. <br />
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Digestion/elimination is the final area I'd like to see more improvements. I am doing gut/brain exercises that restore signalling to the vagus nerve, which connects the brain and gut. These include gargling, singing loudly, and gagging (fun, I know!). All of these can get those signals moving again. I just have to remember to do them daily, which is easy to forget. <br />
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I'll be writing more about autoimmune healing and lifestyle in upcoming posts and I'll be posting recipes and reviewing some great books that I've read in recent months, including <a href="http://www.amazon.com/The-Autoimmune-Paleo-Cookbook-Allergen-Free/dp/0578135213">The Autoimmune Paleo Cookbook</a>, and <a href="http://brainhealthbook.com/">Why Isn't My Brain Working</a>. Stay tuned! <br />
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-Erin<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Viq9IBG3Kew/VAYNx065EFI/AAAAAAAAAc4/b9ffISyB4mY/s1600/lonely-path-in-the-woods-238112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Viq9IBG3Kew/VAYNx065EFI/AAAAAAAAAc4/b9ffISyB4mY/s400/lonely-path-in-the-woods-238112.jpg" /></a></div>Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com9tag:blogger.com,1999:blog-3756134064556676222.post-52065425180807749592014-04-03T17:10:00.000-05:002015-09-28T16:27:25.333-05:00Garlic-Thyme Mahi With Balsamic Fennel Sauté (Autoimmune Paleo)<br />
Happy Spring! <br />
I've been gone from the blog since December, but now I'm ready to get back to it. A week ago, I started the <a href="http://autoimmune-paleo.com/">Autoimmune Paleo</a> diet, at the request of my new functional medicine doctor. I'd been thinking of trying it for a long time, but had been dragging my feet about jumping all in. My doctor's orders coincided with receiving a copy of <a href="http://www.amazon.com/gp/product/0578135213/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0578135213&linkCode=as2&tag=autoipaleo-20">The Autoimmune Paleo Cookbook</a> in the mail, generous courtesy of the author, Micky Trescott, (review soon to come!) so it was the perfect timing to start. I was kind of surprised by how intense my withdrawal symptoms were for the first two days: headaches, fatigue, ravenous hunger no matter what I ate... Thank goodness that didn't last long. <br />
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It hasn't been too much of a learning curve adapting to the food restrictions, but I definitely miss my eggs, grass-fed butter, black pepper, mustard, and almond butter! And chocolate, of course. I'm getting the <a href="http://www.cyrexlabs.com/cyrextestsarrays/tabid/136/default.aspx">Cyrex Labs Array #4</a> done soon, so I'll know for sure which foods I cross-react to as if they were gluten. Although you can reverse a lot of food sensitivities by healing your gut, gluten cross-reactivities are a whole other thing, since they happen at the gut level and actually <i>cause</i> leaky gut. You have to avoid those foods since it's a much more serious immune reaction.<br />
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Anyway, back to cooking. Last night I made a lovely and easy autoimmune paleo compliant entree that was just plain yummy and super easy <i>and</i>, for once, I'm posting it in a timely manner! As per usual, I didn't measure anything, but I doubt you can screw this one up too much. The balsamic fennel adds a gentle sweetness and crunch that pairs nicely with the seasoned mahi.<br />
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<b>Garlic-Thyme Mahi with Balsamic Fennel Sauté</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-wpXTTJLeNmU/Uz3bRhcqEbI/AAAAAAAAAb4/IBThFMX14pA/s1600/IMG_2892.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-wpXTTJLeNmU/Uz3bRhcqEbI/AAAAAAAAAb4/IBThFMX14pA/s400/IMG_2892.jpg" /></a></div><br />
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Serves 4<br />
Ingredients:<br />
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Aprox. 1 lb mahi-mahi fillets<br />
2 fennel bulbs<br />
Solid cooking fat (I don't recommend coconut oil)<br />
Balsamic vinegar<br />
Salt<br />
Granulated garlic (not garlic powder)<br />
Dried thyme<br />
Fresh Italian parsley (optional)<br />
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Notes: I cooked the fennel first, as it takes slightly longer than the fish.<br />
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Slice the fennel bulb into thick slices (as if you were slicing celery). Heat cooking fat on medium and add fennel and sauté until softened. Sprinkle with a little balsamic vinegar to taste at the end of cooking. Set aside.<br />
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Pat the mahi fillets dry and season generously to taste with the garlic, thyme, and salt. Heat cooking fat in a pan on med-high heat cook the fish until just cooked through (usually just a few minutes on each side). Serve atop the fennel and finish with minced parsley. <br />
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Enjoy!<br />
-ErinPretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com1tag:blogger.com,1999:blog-3756134064556676222.post-89699102013551583502013-12-05T20:22:00.000-06:002013-12-05T20:23:49.524-06:00A Little Piece Of Peace For The Holidays<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-SPS1wdVmXww/UqD7yTMGtRI/AAAAAAAAAao/R63WzsyRtP8/s1600/sky-after-sunset.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-SPS1wdVmXww/UqD7yTMGtRI/AAAAAAAAAao/R63WzsyRtP8/s400/sky-after-sunset.jpg" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br />
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The holiday season is upon us and it can be such an intrinsically stressful time of year for so many people. But if we are mindful and aware, we can make it less stressful and more meaningful. I often think about how, if it weren't for the holiday rush that so many find themselves caught up in, December would be a quiet and restful month. As seasonal cycles go, it's a time of rest and darkness, and if we are in tune with those cycles, we can use this time of the year to slow down, look within, and breathe.<br />
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In Traditional Chinese Medicine, this is the kidney/water element season. The energy of the kidneys includes the adrenals, which, of course, release stress hormones. Ideally, this is the season where we slow down and turn our energy within, but that doesn't always happen. The extra holiday stress that we subject ourselves to can really weaken our adrenals, not to mention do a number on our immune system, so this is a great excuse to tell ourselves to slow down and prioritize wellness, rather than run ourselves ragged. <br />
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I'm going to discuss a few simple things you can do to lessen the stress and get more out of this season of darkness and quietness and avoid being overwhelmed by the holiday crush. Don't underestimate the power of self-care. I know that it's often easier to just crash in front of the tv or tell ourselves that we don't have time, but realistically, we can make it happen if we rearrange our priorities and voice our needs to our families. Don't put your needs last (I'm especially talking to you moms out there!). Doing one or more of these things can go a really long way toward preserving holiday sanity and well being.<br />
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After getting a wake-up call in the form of a head cold after a period of stress, lack of sleep, travel, and overindulgence, I was forced to slow down and respect my body. Hopefully, you can avoid the same by slowing down and paying attention. Here are some simple and doable strategies to stay well and sane over the holidays:<br />
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<b>#1: Give your mind a break. </b><br />
I know, I know. Meditation isn't the easiest thing for a lot of us. But I think that there are ways to make it easier. And, as we are our brainwave activity, it's so worth it to take a little time out and give our brain a break. One of those ways is <a href="http://www.calm.com/">Calm.com</a>. This nifty little website has mesmerizing music and visuals that you can just listen to, stare at, and zone out to, or you can choose the guided relaxation setting, which is really helpful for those of us who hold tension in our bodies. You can set the timer for as little as two minutes, or as much as 20 minutes, so there's no excuse <i>not</i> to take a little break. There's even an iphone app!<br />
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<b>#2: Deep breathing. </b><br />
This is one that most of us ignore, yet our breathing patterns directly influence central nervous system functioning and breathing can make all the difference as to whether you're cranking out stress hormones or in parasympathetic rest-and-digest mode. Speaking of rest-and-digest, taking a moment to do 10-20 deep belly breaths before every meal can make a world of difference in how we digest our food. Plus, it primes us to slow down at meal times and eat our food more mindfully. Here's my <a href="https://www.youtube.com/watch?v=DZRiHDrhJZY">favorite video</a> for learning how to breathe in a way that will switch on our rest-and-digest mode. It's also extremely beneficial to start and end your day with a few minutes of deep breathing. Get some oxygen to that brain!<br />
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<b>#3: Practice hygge.</b> <br />
What the heck is hygge? <a href="http://hyggehouse.com/about">Hygge</a> (pronounced "hyoogeh") is a Danish term that loosely translates to "coziness." The concept of hygge is all about cultivating warmth, coziness, closeness, and quality of life to offset the darkness of winter (though you can create hygge all year round). Hygge encompasses things such as a small gathering of good friends, lighting some candles to offset the gloom, curling up with a cup of tea and a good book and spending a little quality cozy time with yourself, or cooking a nice meal and setting a pretty table just for the heck of it. Winter is the perfect time to practice hygge, to boost our moods and improve our quality of life.<br />
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How do I practice hygge? I've been lighting candles on dreary days (a luxury I used to neglect), putting on music while I cook, taking baths with essential oils like fir and grapefruit that boost my mood, making cups of fragrant herbal tea, having an occasional glass of wine with dinner, and avoiding things like the news and negative people that bring me down. Even looking at beautiful art or pictures of nature helps. I also plan on spending more low-key time with good friends. All of these things give my mood and heart a boost. <br />
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#5: Therapeutic baths.</b><br />
I think baths are one of the most underrated forms of self care. It's so easy to neglect them because they take time and effort, but on the other hand, the very time and effort it takes to draw and take a bath is a way of affirming that you're worth it (we all need to affirm that from time to time!). There's something intrinsically calming about being submerged in warm, soothing water and I'm convinced it induces beneficial brainwave changes. <br />
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You can get the most out of a therapeutic bath by adding inexpensive epsom salts (I like to add a whole bunch), which delivers beneficial magnesium transdermally, or you could also use <a href="http://www.iherb.com/Life-Flo-Health-Pure-Magnesium-Flakes-Magnesium-Chloride-Brine-2-75-lb-44-oz/39710#p=1&oos=1&disc=0&lc=en-US&w=magnesium%20chloride&rc=934&sr=null&ic=3">magnesium chloride flakes</a> to really pack a magnesium punch. Essential oils are wonderful for calming and/or boosting mood- here is a list of <a href="http://www.wellbeing.com.au/blog/15-essential-oils-for-stress-relief/">essential oils for stress relief</a>. If chlorine is a concern when bathing (it is for me), there are inexpensive bath filters like <a href="http://www.vitaminshoppe.com/p/new-wave-enviro-products-splish-splash-bath-filter-1-filter/ze-1006?sourceType=sc&source=FG&adGroup=20-40&keyword=ZE-1006&cm_mmc=Google+Shopping-_-Product+Listing+Ads-_-20-40-_-ZE-1006&gclid=CJnhz6CYmrsCFcVQ7AodoR4AZA#.UqEF5o1Q1mI">this one</a>.<br />
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<b>#6: Practice gratitude.</b><br />
I know that this one is kind of cliché, but, seriously, it's not just some hippy-dippy concept. This one is rooted in neuroscience and neuropsychology. Our brain has a natural <a href="http://www.psychologytoday.com/articles/200306/our-brains-negative-bias">negative bias</a>, which I like to think of as the backdrop against which we experience life. Negative events register more deeply in our brain than positive ones do, so it's helpful to take time to remember and think about things that are good. And when something good is happening, take 30 seconds to really be present, feel it, and let it sink in. The more we do this, the more we begin to form new neural networks that shift our brain's bias more toward the positive. When this happens, the backdrop begins to change and the lens through which we filter our experiences also changes and we become more naturally positive. <br />
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<b>#7: Stress support supplements.</b><br />
Sometimes stress is just unavoidable, but at least there are supplements that can take the edge off or change how we handle stress. This can make a world of difference! My favorite anti-stress supplements are <a href="http://www.iherb.com/Now-Foods-L-Theanine-Double-Strength-200-mg-60-Vcaps/6916#p=1&oos=1&disc=0&lc=en-US&w=suntheanine&rc=70&sr=null&ic=5">L-Theanine</a>, <a href="http://www.iherb.com/New-Chapter-Rhodiola-Force-300-30-Veggie-Caps/2503#p=1&oos=1&disc=0&lc=en-US&w=rhodiola&rc=341&sr=null&ic=7">Rhodiola</a>, and <a href="http://www.himalayausa.com/herbalformulas/stresscare.htm">Stresscare</a>. A formula that works well for me that I discovered by accident when it didn't help with sleep but gave me a definite daytime mood boost and calming effect is <a href="http://www.iherb.com/Dragon-Herbs-Lights-Out-450-mg-60-Capsules/30610#p=1&oos=1&disc=0&lc=en-US&w=dragon%20herbs%20lights&rc=1394&sr=null&ic=1">Dragon Herbs Lights Out</a>. Some people may also benefit from <a href="http://www.nelsonsnaturalworld.com/en-us/us/our-brands/rescue-remedy/about-rescue/what-is-rescue-remedy/">Rescue Remedy</a>, which can be handy to keep in your purse or pocket. <br />
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I hope these suggestions will take the edge off of the holiday stress and I wish you all a peaceful and meaningful holiday season.<br />
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-Erin<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-G5ZEVw1xtfw/UqErNKsQ6_I/AAAAAAAAAa4/9OXOb-IqT3g/s1600/Danish+Hygge+Candles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-G5ZEVw1xtfw/UqErNKsQ6_I/AAAAAAAAAa4/9OXOb-IqT3g/s400/Danish+Hygge+Candles.jpg" /></a></div>Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com1tag:blogger.com,1999:blog-3756134064556676222.post-83526965402475891372013-09-09T13:59:00.000-05:002013-09-09T14:44:54.341-05:00End of Summer <div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-OkZKNj9O2l8/Ui4UyVprDHI/AAAAAAAAAaA/QfBrok0KZDQ/s1600/IMG_9571.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-OkZKNj9O2l8/Ui4UyVprDHI/AAAAAAAAAaA/QfBrok0KZDQ/s400/IMG_9571.JPG" /></a></div><br />
I haven't blogged all summer, so I thought I'd do a catching up post. It's been a pretty good summer for me, with the weather in Nashville not being quite as oppressively hot and humid as usual. Yay for that. <br />
<br />
I'll tell you about some of the things I've been up to all summer:<br />
-picking blackberries<br />
-making the delicious <a href="http://balancedbites.com/2013/06/easy-recipe-fresh-blueberry-crumble.html">blueberry crumble from Balanced Bites</a><br />
-reading <a href="http://brainhealthbook.com/">Why Isn't My Brain Working?</a> (review to come)<br />
-helping my hubby with his first short film<br />
-building dense muscles with <a href="http://www.physique57.com/workout-dvds.htm">Physique 57</a><br />
-helping a friend start a business (more on that later)<br />
-taking my annual trip to northern Michigan (lots of glorious beach time!)<br />
-eating loads of good food in MI (highlights were <a href="http://9beanrows.com/">9 Bean Rows</a> and <a href="http://www.thetowneplaza.com/">The Towne Plaza</a>)<br />
-picking horsetail in my childhood woods<br />
-going to my first pow-wow<br />
-having an autoimmune thyroid flare (Good times. Not.)<br />
-finally making it over to a delightful <a href="http://www.highgardentea.com/">tea and herb shop</a> in town<br />
<br />
I'm still sort of recovering from the flare, though I'm feeling much better. I believe it was due to a Chinese herbal formula I had started taking. Gotta be careful with herbs when it comes to autoimmunity! <br />
<br />
Anyway, I'll be back to proper blogging soon.<br />
Hope you also had a good summer!<br />
<br />
-Erin <div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-g2FHW84ROC4/Ui4ZzN4vA2I/AAAAAAAAAaQ/qmka0Xtwzo0/s1600/IMG_9674.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-g2FHW84ROC4/Ui4ZzN4vA2I/AAAAAAAAAaQ/qmka0Xtwzo0/s400/IMG_9674.jpg" /></a></div>Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-83111223488929487642013-06-19T00:35:00.000-05:002013-06-19T11:04:20.128-05:00A Peek Into My Current Supplement Regimen <div dir="ltr" style="text-align: left;" trbidi="on"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-YHmeSyr-naQ/UcEreJBF1zI/AAAAAAAAAZo/MI_MNEpxpJY/s1600/dietary-supplement-industry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-YHmeSyr-naQ/UcEreJBF1zI/AAAAAAAAAZo/MI_MNEpxpJY/s400/dietary-supplement-industry.jpg" /></a></div><br />
I believe in getting nutrients from food whenever possible. I also believe that it's sometimes easier said than done due to things like soil depletion and genetic glitches, and sometimes certain health situations warrant a little help from our supplement pals. So, I take supplements based on my specific health issues. <br />
<br />
I'm always curious about what supplements other people take (I often compare arsenals with friends!), and I thought you might be curious about what I'm taking. <br />
So, here's a look at my current regimen (please note that this information is for educational purposes only and isn't intended to tell you what <i>you</i> should take!):<br />
<br />
<br />
<b>-Natural Factors Methycobalamin 5000 mcg</b> <br />
<br />
I have a history of <a href="http://www.medicalhealthtests.com/diseases-and-tests/anemia/megaloblastic-anemia.html">megaloblastic anemia</a> and symptoms of low B-12. I'm not sure if it was from being a vegetarian for so long, from autoimmune disease, or if I <a href="http://www.umm.edu/ency/article/001155.htm">lack intrinsic factor</a>. But low B-12 isn't something you want to mess around with because it really impacts your brain and eventually results in neurological damage. Methylcobalamin is one of the active, <a href="http://en.wikipedia.org/wiki/Methylation">methlyated </a>forms of B-12, and in sublingual lozenge form it's ready to be absorbed right into the bloodstream and go to work. I take 10,000-15,000 mcg.<br />
<br />
<br />
<b>-Health From The Sun Evening Primrose Oil 500 mg</b> <br />
<br />
Some people are terrified of any form of Omega 6 fat, but we do need <i>some</i>. And not everyone converts O-6 into Gamma-Linolenic Acid (GLA) efficiently. GLA inhibits the formation of inflammatory <a href="http://www.yourhormones.info/hormones/prostaglandins.aspx">prostaglandins</a>, which translates to things like relief from menstrual cramps and help for skin conditions like eczema.<br />
Sources of GLA like Evening Primrose and Borage Seed oil can be helpful in many inflammatory conditions. I take Evening Primrose to help with hormone balance and for hair issues related to Hashimoto's (autoimmune thyroid disease). My dosage varies with my menstrual cycle and is between 500-1500 mg.<br />
<br />
<br />
<b>-Jarrow Selenium Synergy</b><br />
<br />
Selenium is important for thyroid hormone conversion and, in the case of Hashimoto's, for <a href="http://www.greenmedinfo.com/article/selenium-therapeutic-hashimotos-thyroiditis">managing antibodies</a>. Selenium is also a great <a href="http://epubs.surrey.ac.uk/185977/1/LANCET%202000%205CIs.pdf">antioxidant, reduces cancer risk, and is involved in reproductive health</a>. You can also get selenium from brazil nuts, but I don't always feel like eating brazil nuts.<br />
<br />
<b><br />
-New Chapter Wholemega fish oil</b><br />
<br />
Fish oil quality can be pretty iffy due to the manufacturing process which often includes distillation, subjecting the delicate omega 3 fats to heat. Heat, oxygen, and light = oxidized, rancid omega 3's. <br />
I like this one because it's <a href="http://www.newchapter.com/fish-oil/wholemega">not nearly as refined</a> as most and contains some naturally occurring <a href="http://www.huffingtonpost.com/suzy-cohen-rph/astaxanthin_b_2750910.html">astaxanthin for extra benefits</a>. I don't usually take it on days that I eat salmon. <br />
<br />
<br />
<b>-Natural Factors CurcuminRich</b><br />
<br />
This curcumin is THE. BOMB. It's the most <a href="http://www.theravalues.com/english/products/mat_curcumin.html">well absorbed form</a> on the market and you don't need as big of a dose as other brands. I use it to keep my <a href="http://www.chiropractic-biophysics.com/clinical_chiropractic/2010/10/23/resveratrol-and-curcumin-reversing-a-paradigm.html">autoimmune response balanced</a> and, if I injure myself, I take extra to reduce the inflammation. I think it also helps with menstrual cramps. Curcumin is an all-around fabulous preventative supplement. <br />
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<br />
<b>Jarrow N-A-C Sustain</b><br />
<br />
N-acetylcysteine (NAC) is an amino acid that increases <a href="http://experiencelife.com/article/glutathione-the-great-protector/">glutathione</a> production. Glutathione is a powerful antioxidant, detoxifier, and <a href="http://thyroidbook.com/blog/glutathione-recycling-for-autoimmune-disease/">a deficiency is present in autoimmune thyroid disease</a>. I've also found it helpful for fighting off colds. <br />
<br />
<br />
<b>-Natural Factors D3 drops</b><br />
<br />
This is vitamin D3 in olive oil and nothing else. The main reason I take D3 year round is that it's an important <a href="http://www.ncbi.nlm.nih.gov/pubmed/23238772">immune modulator</a>. My dosage fluctuates seasonally. Right now I'm taking 3000 I.U.<br />
<br />
<br />
<br />
<b>-Nutricology Magnesium Chloride liquid</b><br />
<br />
We all need magnesium. You've probably heard that it's involved in over <a href="http://lpi.oregonstate.edu/infocenter/minerals/magnesium/">300 essential metabolic reactions</a> in the body. It's vital for the absorption of calcium and it's essential for <a href="http://wholehealthsource.blogspot.com/2010/04/magnesium-and-vitamin-d-metabolism.html">proper vitamin D utilization</a>. The chloride form is well absorbed and this product is nothing but magnesium chloride, water and lactic acid- no fillers. I like it because it's easier on my G.I. tract than mag. citrate and I don't need a big dose to feel the effectiveness. My dosage varies according to symptoms like muscle soreness, but I usually take 1/2- 1 tsp. <br />
<br />
<br />
There you have it- my current regimen. I use other things here and there like gelatin powder, dessicated liver powder, and undenatured, grass-fed whey protein, but I consider those to be more like foods than supplements.<br />
<br />
<br />
Hope you enjoyed a little glimpse into my arsenal!<br />
<br />
-Erin<br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com5tag:blogger.com,1999:blog-3756134064556676222.post-11504925724451703432013-06-07T19:23:00.000-05:002013-07-19T19:03:07.876-05:00Avocado Oil: Beauty Magic In a Bottle<a href="http://1.bp.blogspot.com/-XX6dIB58so8/UUZdfNzJa2I/AAAAAAAAAZE/W8aQGEqbXaY/s1600/Avocado-Oil-picture.jpg" imageanchor="1" ><img border="0" src="http://1.bp.blogspot.com/-XX6dIB58so8/UUZdfNzJa2I/AAAAAAAAAZE/W8aQGEqbXaY/s320/Avocado-Oil-picture.jpg" /></a><div dir="ltr" style="text-align: left;" trbidi="on"><br />
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Wow, long time, no see, eh? Just when you thought I was gone for good, I'm finally back (and it's already summer! Sheesh!!). Sorry for such a long absence; I just hadn't felt like blogging in awhile, but now I do again and I'm back on the ball. So, on to one of my favorite subjects: beauty oils!<br />
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<br />
Using oils for skin and hair care is all the rage these days. From argan oil for hair and skin to olive and castor oils for the <a href="http://www.theoilcleansingmethod.com/">oil cleaning method</a>, to the ever ubiquitous coconut oil, which is extra popular in Paleo/Primal culture, oils are everywhere.<br />
<br />
I'm no stranger to oils, being the skin care adventurer that I am. Over the years, I've experimented with numerous oils, including olive, almond, hazelnut, rose hip, coconut (which actually dries my face out), castor, pomegranate, sea buckthorn, camellia, grapeseed, marula, argan, tamanu, sunflower, jojoba, and more. That's a lot of oils. <br />
But there is one that stands above the rest for me in terms of skin and hair improvement and that is extra virgin avocado oil.<br />
<br />
I've been using avocado oil as my facial and body moisturizer for awhile now and it has the magical ability to soften rough skin, deeply hydrate, refine skin texture, calm redness, plump fine lines, balance oiliness, and keep pores cleaner. <br />
In addition to using it to moisturize, a few months ago I also started using it to cleanse my skin at night and that's when I saw a pretty dramatic increase in benefits. I have combination skin that tends toward dehydration and clogged pores as well as irritation and mild redness.<br />
<br />
I no longer have to exfoliate my skin every other day- the cell turnover seems to have increased, and now my skin is super silky! The texture is much better than before, and the coarse areas are now baby-smooth. The redness is definitely reduced, while at the same time my cheeks have more color. Nice! My skin just looks better and healthier. <br />
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<br />
<br />
<b>So, let me tell you some more about my BFF oil and its myriad benefits for the skin and hair:<br />
</b><br />
-Avocado oil is one of the more deeply penetrating oils. It gets down into the deeper epidermis layers and helps to fix moisture into the skin. This makes it great for plumping out fine lines and dealing with dehydrated skin (even oily skin can be dehydrated!), as well as softening rough skin. Even though it feels thick, if used properly, it fully absorbs and doesn't leave an oily residue. The fatty acids are also similar to the skin's own sebum and are non-clogging.<br />
<br />
-It's rich in healing vitamins B, C, D, E, K and, especially, A (like a natural retinol alternative, increasing cell-turnover), as well as potassium, lecithin, and chlorophyll.<br />
<br />
-It has a high <a href="http://plantsterolins.com/">sterolin</a> content. Sterolins are compounds which are anti-inflammatory and immune modulating. In the case of avocado oil, they can help heal sun damage and age spots, as well as inflammatory skin conditions like blemishes and eczema. <br />
<br />
-It has been shown in <a href="http://www.ncbi.nlm.nih.gov/pubmed/23573130">a study</a> to increases the amount of soluble collagen in the skin and improve wound healing. This translates to better skin repair and anti-aging benefits, as well as better elasticity and thicker, more resilient skin.<br />
<br />
-It has a low level of UV protection (about an SPF of 6-8). Coupled with the high vitamin and sterolin content, it's definitely helpful for preventing sun damage (of course, use a non-toxic sunscreen if you're going to be out in the sun all day).<br />
<br />
-It penetrates the hair shaft better than most other oils due to its monounsaturated fat content and makes a great pre-wash conditioning treatment. I started getting compliments on my hair after I began using avocado oil to treat my hair!<br />
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<br />
<br />
<b>How to use it:<br />
</b>So, now that you know all about the wonders of avocado oil, here are some tips on how to use it so that you have a good experience with it. But first off, quality matters. I've used a number of brands and, by far, my favorite in terms of texture, smell, and performance is <a href="http://www.olivado.com/">Olivado Extra Virgin</a> from New Zealand. I find it to be less viscous than other brands of the virgin oil. You can also get cosmetic grade refined avocado oil, but my skin responds better to the dark green nutrient rich virgin oil. <a href="http://www.chosen-foods.com/our-products/avocado-oil/">Chosen Foods</a> makes an excellent naturally refined avocado oil that's neutral smelling (and tasting!) so you can still get the awesome hydrating qualities of avocado oil without smelling like an avocado. <br />
<br />
<b>For cleansing</b><br />
I just do the basic oil cleansing technique: I massage the oil into my skin for a minute (this feels so nice!) and then I remove it with a cotton ball. I then steam my face for about a minute with a hot wash cloth and wipe any remaining oil off (this is important because you're dealing with dirty oil!). I follow up with my toner. My skin usually feels comfortable and hydrated enough that I don't need to use more oil after cleansing.<br />
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<b>For facial moisturizing </b><br />
I always mix my facial oil with a little water or toner in my palm before massaging it into my face and neck. This makes a HUGE difference in how it absorbs, as well as helps to fix more water into your skin. Start with just a couple of drops of oil. You don't need a lot.<br />
<br />
<b>For hair</b><br />
This is super easy: I just massage a little into the bottom 2/3 of my dry hair (I don't soak my hair in it) and leave it in for a little while- often only 10 minutes while I make and drink my morning tea- and then I wash it out in the shower at the very end. I usually don't even need any conditioner. I use it 1-2 times/week. <br />
<b><br />
For body</b><br />
I just slather it on my body after showering, when my skin is still a little damp. Do I smell like an avocado? Totally! But I don't mind and the scent doesn't linger very long. I find it makes my skin so silky, helps with <a href="http://keratosispilaristreatmentguide.com/recognizing-and-treating-keratosis-pilares/">keratosis pilaris</a> (due to the vitamin A content), and keeps my skin hydrated longer than other oils.<br />
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<br />
Now, go have some fun with some avocado oil!<br />
<br />
P.S.- you can also use it to make salad dressing and mayo. <br />
<br />
-Erin<br />
<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com88tag:blogger.com,1999:blog-3756134064556676222.post-22923618150501869452013-02-13T19:10:00.001-06:002013-02-13T19:10:38.473-06:00Chicken and Biscuits<a href="http://4.bp.blogspot.com/-ZQWw1rYOPZk/URwoqS7CZyI/AAAAAAAAAYk/S2ov6Ar74n4/s1600/IMG_8885.JPG" imageanchor="1" ><img border="0" src="http://4.bp.blogspot.com/-ZQWw1rYOPZk/URwoqS7CZyI/AAAAAAAAAYk/S2ov6Ar74n4/s320/IMG_8885.JPG" /></a><div dir="ltr" style="text-align: left;" trbidi="on"><br />
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Sorry for my New Year's hiatus. To make up for being AWOL thus far in 2013, I'm posting a recipe. Everyone likes those, so we're cool, right?<br />
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Lately my wonderful husband has gotten into cooking chickens in our 1970 crock pot (you know, the <a href="http://ironneedles.blogspot.com/2010/03/avocado-green-crockpot.html">avocado green one</a>?) He's even been making bone broth with the chicken carcasses. Seriously, guys, want to win big points with the wife/girlfriend? Make bone broth.<br />
<br />
I'm really digging crock pot chicken; it's so juicy and moist. Here's the technique we've been using: chop some onions into 1/4 inch chunks and throw into the bottom of the crock pot, stuff some fresh herbs into the chicken cavity (rosemary and thyme are nice) and sprinkle the skin with salt and pepper, place on top of the onions and cook on low for about 3.5- 4 hours, depending on the size of the bird.<br />
<br />
Hubby cooked a chicken the other night and I thought it would be fun to make chicken pot pie, but then decided I didn't want to mess with making a crust, so chicken and biscuits was my lazier alternative. I adapted the biscuit recipe from the cobbler topping in <a href="http://www.againstallgrain.com/2012/05/08/stovetop-oven-skillet-cobbler/">this recipe</a>.<br />
Husband just declared, while eating some leftovers tonight, that it was one of his favorite dishes ever. <br />
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<br />
<b>Chicken and Biscuits (serves 4-6)</b><br />
<br />
Preheat oven to 400º<br />
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<b>Biscuits:</b><br />
<br />
1/4 cup coconut flour<br />
2 TB blanched almond flour<br />
1/4 tsp. baking soda<br />
Pinch of salt<br />
1 egg, beaten<br />
2 TB softened butter<br />
3 TB cream<br />
(optional- cracked pepper, fresh rosemary, fresh thyme)<br />
<br />
Mix all ingredients well and let sit for a couple of minutes to allow the flour to absorb the liquid.<br />
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<br />
<b>Chicken/veggie mixture:</b><br />
<br />
1 1/2 cups mirepoix (equal amounts of diced carrots, onions and celery)<br />
1/2 cup diced mushrooms (I prefer cremini/baby bella)<br />
2 cups diced or shredded chicken meat<br />
3/4 cup chicken broth<br />
1/4 cup cream<br />
2 tsp. tapioca starch<br />
1/4-1/2 tsp. fresh thyme (I didn't really measure it).<br />
salt and pepper to taste<br />
oil/grease/butter for sauteing<br />
<br />
<br />
Saute the mirepoix and mushrooms in the oil/grease/butter until softened. <br />
Add the broth, cream, and seasonings and whisk the tapioca starch into the mixture while continuing to cook over medium heat until it begins to thicken. After it slightly thickens, add the chicken and transfer to the casserole dish (I used a 10.5 inch oval dish).<br />
<br />
Divide the biscuit dough into 6 discs, place atop the chicken mixture and bake at 400º for 10-12 minutes, or until the biscuits are cooked through and slightly golden.<br />
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<a href="http://2.bp.blogspot.com/-KuKH1AS0r04/URwvAkuxnyI/AAAAAAAAAY0/vCju2USqGzs/s1600/IMG_8891.JPG" imageanchor="1" ><img border="0" src="http://2.bp.blogspot.com/-KuKH1AS0r04/URwvAkuxnyI/AAAAAAAAAY0/vCju2USqGzs/s320/IMG_8891.JPG" /></a><br />
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Enjoy!<br />
<br />
-Erin<br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com3tag:blogger.com,1999:blog-3756134064556676222.post-33170615119478317852012-12-23T23:05:00.000-06:002013-01-03T11:17:40.928-06:00Christmas Cookie Roundup<br />
It's practically Christmas Eve! I wish I had done this blog much earlier but, oh well. Better late than never, right? So, what do you do when you haven't got it together to blog something original? You re-blog other people's awesome food posts, of course.<br />
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I've had a bit of a Christmas cookie fixation lately. I love the smell of baking cookies. So cozy and cheery. I'll probably only end up making one kind this year, but if I was having a big gathering, all of these are cookies that I would want to bake.<br />
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<br />
So, here is my <b>Christmas Cookie Roundup:<br />
</b><br />
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I love nutty cookies like pecan sandies and Mexican wedding cookies. Check out these low carb, grain-free <a href="http://alldayidreamaboutfood.com/2012/12/pecan-crescents-and-a-pampered-chef-giveaway.html">pecan crescents from All Day I Dream About Food.</a><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-YC14bQr5fts/UNfN4U1CqJI/AAAAAAAAAVs/JAWAZmLKUEs/s1600/Pecan-Crescents.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="266" width="320" src="http://1.bp.blogspot.com/-YC14bQr5fts/UNfN4U1CqJI/AAAAAAAAAVs/JAWAZmLKUEs/s320/Pecan-Crescents.jpg" /></a></div><br />
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I haven't had sugar cookies in a really long time. They hold a special place in my heart, as my mom used to bake them at Christmas and Valentine's Day. She had all sorts of fun cookie cutters. I don't even own any (that has to change!) These <a href="http://urbanposer.blogspot.com/2012/10/almond-flour-cut-out-cookies.html">almond flour sugar cookies from The Urban Poser</a> look yummy!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-GqKzwNGKhLY/UNfN_tPJ2cI/AAAAAAAAAV4/gMiqjpmfTa4/s1600/cut%252Bout%252Bcookie%252Bblue%252Bcurve.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" width="320" src="http://1.bp.blogspot.com/-GqKzwNGKhLY/UNfN_tPJ2cI/AAAAAAAAAV4/gMiqjpmfTa4/s320/cut%252Bout%252Bcookie%252Bblue%252Bcurve.jpg" /></a></div><br />
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Maybe you've never had pizzelles. If you like anise, then you'll probably love these delicate and pretty <a href="http://kateshealthycupboard.com/gluten-free-recipes/grain-free-pizzelles-cookies/">anise flavored cookies from Kate's Healthy Cupboard.<br />
</a><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-y0uG8pzprSo/UNfOIoQRWhI/AAAAAAAAAWE/kzRZDC68_-E/s1600/Grain-Free-Pizzelles.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="240" width="320" src="http://1.bp.blogspot.com/-y0uG8pzprSo/UNfOIoQRWhI/AAAAAAAAAWE/kzRZDC68_-E/s320/Grain-Free-Pizzelles.jpg" /></a></div><br />
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When I was little, my paternal grandmother always made raspberry coconut bars at Christmas. The closest grain-free recipe I've been able to find are these <a href="http://www.elanaspantry.com/vegan-raspberry-streusel-bars/">raspberry streusel bars from Elana's Pantry.</a> I'd probably omit the walnuts in the topping to make them more like grandma's. And I'd use butter.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-2oTQ-tXjjU8/UNfRP5j9VqI/AAAAAAAAAWY/hjn25y2CfIc/s1600/rasberry-streusal-bars-56431.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="227" width="320" src="http://2.bp.blogspot.com/-2oTQ-tXjjU8/UNfRP5j9VqI/AAAAAAAAAWY/hjn25y2CfIc/s320/rasberry-streusal-bars-56431.jpg" /></a></div><br />
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And last, but not least, are butter tarts. Butter tarts aren't well known in the U.S. but all my Canadian readers will know what I'm talking about! They're buttery, flaky little tarts filled with a gooey mix of raisins and/or currants, brown sugar, butter and often ground nuts. A little like pecan pie but more buttery and definitely less icky sweet. The same grandma who made the raspberry bars made butter tarts (that side of the family is from Ontario).<br />
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I like that <a href="http://www.specialdietcreations.com/?p=560">this recipe from Special Diet Creations</a> uses coconut palm sugar in place of brown sugar. Plus, she's Canadian, so she knows what a butter tart is and what it should taste like.<br />
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I hope you all have a yummy and merry Christmas and a happy New Year!<br />
<br />
xo<br />
-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-47167263889084074432012-11-21T12:41:00.000-06:002012-11-21T12:41:16.752-06:00Happy Thanksgiving!<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-VLOn-FA4Lcs/UK0R7-7uCmI/AAAAAAAAAUk/5WpywmD38eE/s1600/images.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="174" width="290" src="http://1.bp.blogspot.com/-VLOn-FA4Lcs/UK0R7-7uCmI/AAAAAAAAAUk/5WpywmD38eE/s400/images.jpg" /></a></div><br />
<div dir="ltr" style="text-align: left;" trbidi="on"><br />
</div>Thanksgiving is possibly my favorite holiday because it revolves around food, and also because I have great people to spend it with. As most of my family live in other states, we always go over to some friends' house (my mom, who lives here in Nashville, goes there too) and we have a small crowd and amazing food. It's always relaxing and fun, for which I'm truly thankful.<br />
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<br />
I thought I'd give a quick rundown of my Thanksgiving feast plans. Some of the food is Primal/Paleo and some is just gluten free, as it's a cooperative effort with a number of us doing cooking duties.<br />
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<b>-The Bird:</b> <br />
My hubby is always in charge of the turkey and he always does a great job (seriously, the man can roast a bird!)<br />
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For the perfect turkey, we brine it and roast it upside-down so the juices flow into the breast. This really helps the white meat to be moist. We'll probably use <a href="http://www.marthastewart.com/353184/perfect-roast-turkey">Martha Stewart's turkey roasting recipe</a> this year. We've used it before and it's simple and amazing.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-aFYyw9m_48Q/UK0afxSCS-I/AAAAAAAAAVQ/SUi9sngONr4/s1600/msl_nov95_final_bird_xl.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" width="256" src="http://1.bp.blogspot.com/-aFYyw9m_48Q/UK0afxSCS-I/AAAAAAAAAVQ/SUi9sngONr4/s320/msl_nov95_final_bird_xl.jpg" /></a></div><br />
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<b>-The stuffing:</b> <br />
While my mom is going to make traditional gluten-free stuffing, I'm also going to make <a href="http://detoxinista.com/2012/11/grain-free-stuffing-low-carb-low-fat/">this parsnip and mushroom grain-free roasted veggie stuffing</a> (mine won't be low fat, though). I may add some wild rice cooked in chicken broth to jazz it up even more.<br />
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<b>-The other sides:</b><br />
I'm a cranberry sauce nut, so I get to make it every year. I follow the basic recipe of cranberries, water and sugar (using organic sugar) that's found on every bag of fresh cranberries, but I like to add chopped dried Turkish apricots, just a little squeeze of orange and a bit of cinnamon. The apricots nicely balance the acidity and add an unexpected touch. I've made low sugar cranberry sauce, but something about the lack of sugar seems to amplify the acidity and it ends up hurting my teeth, so sugar it is...<br />
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<br />
We're also having:<br />
-roasted brussels sprouts that my mom will make<br />
-blanched haricot verts with lemon zest and parmesan (so good- I need to get my friend's recipe!)<br />
-mashed potatoes (I like the real deal on Thanksgiving. No mashed cauliflower!)<br />
-sweet potato pecan casserole (my friend's recipe- no marshmallows or orange juice involved.)<br />
<br />
<b>-The desserts:</b><br />
My friend is making gluten-free pumpkin pie (if I was making it, I'd do a <a href="http://thecoconutmama.com/2011/01/coconut-flour-pie-crust-2/">coconut flour crust</a>).<br />
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I'm making my <a href="http://prettyinprimal.blogspot.com/2012/10/apple-spice-cake.html">apple spice cake</a>, which I'll serve with fresh whipped local grass-fed cream. So much better than regular heavy whipping cream!<br />
I always make whipped cream with <a href="http://www.iherb.com/NuNaturals-NuStevia-NoCarbs-Blend-3-5-oz-98-g/4891">NuNaturals Stevia NoCarbs Blend</a> and no one knows it's sugar-free. Seriously, that stuff is good and not icky. I also use it in the apple cake, so at least one of the desserts won't be high in sugar/carbs.<br />
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<br />
I hope you all have a wonderful and delicious Thanksgiving feast! Happy Thanksgiving!!<br />
<br />
-Erin<br />
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Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com0tag:blogger.com,1999:blog-3756134064556676222.post-90495171484861919082012-10-13T12:57:00.000-05:002012-10-13T12:57:15.400-05:00Apple Spice Cake <div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-vdzge7ewzU0/UHmmiUGoQVI/AAAAAAAAAUQ/NuHIbfWO9Ms/s1600/MarketApples.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="265" width="400" src="http://1.bp.blogspot.com/-vdzge7ewzU0/UHmmiUGoQVI/AAAAAAAAAUQ/NuHIbfWO9Ms/s400/MarketApples.jpg" /></a></div><br />
<br />
Don't you just love autumn? I sure do- it's my favorite season! I'm so glad to be rid of the oppressive heat of summer (and the mosquitoes and chiggers!) and I love the way the light shifts, lending the sky a beautiful clarity.<br />
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Right now I'm seeing an explosion of pumpkin recipes across the internet, but let's take a moment to focus on another seasonal produce treat: apples. Growing up in Michigan, one of the top apple producing states, I always think "apples" when I think "autumn". Apple cider, apple spice donuts and the smell of fresh apples at roadside farm stands. <br />
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I don't really get to indulge my apple obsession here in the South and many of the varieties I love like Northern Spy, Winesap, Cortland and even decent MacIntoshes are harder to find or unavailable down here, so when I noticed a "free apples" sign on a neighbor's apple tree, I was so excited! Of course I picked a bunch and I knew I had to come up with some kind of apple cake recipe.<br />
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This is really just a variation on my original <a href="http://prettyinprimal.blogspot.com/2011/06/perfect-vanilla-cake-grain-freegluten.html">vanilla cake</a> recipe, but the flavor is very different and even the crumb texture seems a bit different (maybe because of the spices?) It makes a lovely breakfast treat or, with the addition of some fresh whipped cream, a homey dessert. It would also be fantastic with pears or even a combo of apples and pears. I can see making this at Thanksgiving.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-m2Md2IzwS6Y/UHmiXi9JciI/AAAAAAAAAT8/bWRc97EA0xQ/s1600/IMG_4834.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="247" width="400" src="http://3.bp.blogspot.com/-m2Md2IzwS6Y/UHmiXi9JciI/AAAAAAAAAT8/bWRc97EA0xQ/s400/IMG_4834.JPG" /></a></div><br />
<b>Apple Spice Cake</b><br />
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Preheat oven to 350º<br />
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2 medium apples, peeled and sliced (I prefer softer baking varieties)<br />
4 large eggs<br />
3/4 cup + 2 TB coconut milk (canned)<br />
1 teaspoon vanilla extract<br />
1/2 cup palm sugar (or other sugar)<br />
1/2 cup blanched almond flour<br />
1/2 cup coconut flour<br />
1/4 teaspoon unrefined sea salt<br />
Scant 1/2 teaspoon baking soda<br />
2 1/2 teaspoons cinnamon<br />
1/2 teaspoon allspice<br />
1/2 teaspoon cardamom<br />
1/4 teaspoon clove powder<br />
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Stevia (I like NuNaturals NoCarbs Blend) to further sweeten- judge by tasting the batter. I always make sure the batter is slightly sweeter than I want the final product to be. Some of the sweetness bakes out.<br />
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Note on sweetener amount: you can further reduce the sugar and use more stevia, but I recommend using at least a little of some type of real sugar, since sugar contributes to a good crumb texture.<br />
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1. Sauté sliced apples (preferably in butter) until softened and set aside. This step isn't vital, but sautéing the apples gives them a nice flavor and texture, so I don't recommend skipping it.<br />
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2. In a large bowl, whisk together eggs, coconut milk and vanilla extract.<br />
3. In another bowl, combine almond flour, coconut flour, sugar, salt, spices and baking soda.<br />
4. Mix dry ingredients into wet with a whisk or mixer and mix well. Add stevia to taste.<br />
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Pour batter into well greased 9 inch round pan or 8x8 square pan and arrange the apple slices on top and slightly press them into the batter to make sure the edges are flush with the batter. This prevents the apple slices from curling. Sprinkle with cinnamon.<br />
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Bake for 28-30 minutes and enjoy the heavenly scent that fills your kitchen. <br />
Allow to cool for an hour.<br />
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<br />
Enjoy!<br />
<br />
-Erin<br />
Pretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com2tag:blogger.com,1999:blog-3756134064556676222.post-11029210035911753472012-09-29T18:09:00.000-05:002012-09-29T18:09:39.298-05:00Adventures in Breathing<div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-eN4p5e-6WAo/UGdvborSt8I/AAAAAAAAATo/mgxYEXPobC4/s1600/alternate-nostril-breathing-410x290.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="283" width="400" src="http://2.bp.blogspot.com/-eN4p5e-6WAo/UGdvborSt8I/AAAAAAAAATo/mgxYEXPobC4/s400/alternate-nostril-breathing-410x290.jpg" /></a></div><br />
If you've read my blog in the past, you may have seen me mention proper breathing as being integral to health and healing. How many of us even pay attention to how we breathe, let alone use specific types of breathing to further our healing?<br />
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My own history with breath work has been with traditional <a href="http://www.youtube.com/watch?v=DZRiHDrhJZY">Qigong belly breathing</a>. It was amazing how hard it was to take a proper deep belly breath when I first learned it. I had no idea how shallowly I was breathing before that.<br />
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Lately, I've added another type of breathing into the mix: alternate nostril breathing (or Nadi Sondhana), which is part of the yogic <a href="http://www.abc-of-yoga.com/pranayama/">Pranayama</a> tradition. <br />
I'd vaguely heard of it in the past, but it never interested me until I read about the benefits of it in <a href="http://www.amazon.com/Balance-Your-Hormones-Life-Achieving/dp/0738214825">Balance Your Hormones, Balance Your Life</a> by Dr. Claudia Welch. She comes from a Traditional Chinese Medicine and Ayurveda background. This is a seriously great book, as it gives real, practical context to things like yin, yang and energy flow and how they impact our health and hormones.<br />
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In the book, Dr. Welch discusses alternate nostril breathing as a powerful tool for brain balance and hormone balance, both of which I am striving to achieve right now. She even gives accounts of her patients having hot flashes and insomnia cease after implementing the practice. <br />
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<br />
<b>Here are some of the alleged benefits:</b><br />
<br />
-<b>Improves brain function and brain balance.</b> Deep breathing oxygenates the brain and alternating between each nostril activates both hemispheres. Favoring one nostril can also be used to activate the opposite hemisphere.<br />
Who d<br />
-<b>A calmer mind</b>. Who doesn't need that?<br />
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-<b>Improves sleep</b>. Breathing through the left nostril is said to especially activate a <a href="http://www.veroniquemead.com/pns.php">parasympathetic response</a> and quiet the mind so your busy brain doesn't keep you awake and your body can relax.<br />
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-<b>Regulates and balances hormone production</b> through balancing the yin (feminine) and yang (masculine) energy in the body. For those who think that sounds wacky, consider that TCM medicine uses this as the premise for increasing fertility and balancing hormones and it has a great track record for getting the job done.<br />
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There are <a href="http://thehealthylivinglounge.com/2009/06/16/12-great-reasons-to-start-alternate-nostril-breathing-today/">other benefits</a>, too, but those are the big ones that appeal to me. Also, it's FREE, so how can I possible pass up trying it, right?<br />
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So far, I've only done a few short sessions, but it definitely has a profound effect on my mental clarity and it induces a nice, calm state. It also helps to clear my sinuses.<br />
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<br />
Here's a short video demonstrating the technique. She doesn't mention pausing between inhales and exhales, but it's really beneficial and quieting to the mind to pause between breaths. The usual pattern is to inhale for 4 counts, hold for 12 and exhale for 8. Long exhales really calm the mind and body and induce a powerful parasympathetic response.<br />
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<iframe width="420" height="315" src="http://www.youtube.com/embed/MCK1jBfRVsE" frameborder="0" allowfullscreen></iframe><br />
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Now, take a deep breath and enjoy!<br />
<br />
-ErinPretty In Primalhttp://www.blogger.com/profile/01064877713438865157noreply@blogger.com1