Even before we had a baby I was interested in how ancestral nutrition influences fertility and fetal and child development.
It struck me as crazy that, in accordance with conventional “nutrition” advice and mainstream marketing, babies are often fed things like rice cereal, cheerios and little cookie biscuit things as their first foods. (It says “for baby” on the package so isn’t it good??)
And then we wonder why toddlers (and then kids and teens) are grumpy, tired, have dark circles under their eyes and behavior issues, just to mention a few…
So when our daughter Isla was around 4 months I started researching what we should feed her when she starts solid foods. This was especially of interest because I’d never really made enough breastmilk for her, and we had been relying on donor milk to help her grow.
I didn’t want to give her conventional formula considering I wouldn’t eat most of those ingredients myself. Luckily I found out about the Weston A. Price Foundation baby formula, which is designed to provide similar nutrition to breastmilk but with whole foods. We make the formula with high-quality milk that we get from a farm nearby.
The WAPF formula and pumped breastmilk make up the majority of her diet, and then I wanted to make sure we were introducing the right foods for her. I had heard of people feeding babies things like avocado, banana and sweet potato.
Although WAPF recommends root vegetables such as sweet potato, carrot and beet as first foods, other research indicates that root vegetables and leafy greens are higher in nitrates, which should be avoided until 6 months and should make up a smaller part of baby’s diet to start.
Best First Foods for a Primal Baby
soft-cooked egg yolk (from free-range eggs, with a pinch of real salt)
avocado
broth
pureed meat and liver
butternut or acorn squash with butter
banana
Foods That Should Wait Until Later (ie After 1-Year)
cooked leafy green vegetables
raw salad vegetables
citrus fruit
whole egg
grains
nuts and seeds
Should you do baby-led weaning?
I assumed baby-led weaning would be our approach, as it seemed to be what most crunchy parents do. Then I read this article by Sally Fallon from Weston A. Price and changed my approach a bit.
In a nutshell she says that the foods most people prepare for baby to eat by themselves are not actually the foods that baby needs most (ie little sticks of soft vegetables, most of which don’t actually end up in baby’s mouth anyway).
Since the most important nutrients for a baby to get from 4-6 months are iron and zinc, we need to ensure they actually consume some of these important foods.
I get the idea behind baby-led weaning, and definitely do want Isla to feel exploratory and independent in the way she interacts with food, but I also agree with the WAPF commentary linked above.
I learned that:
Food before One is NOT just for fun
As a result we do a mix of spoon-feeding (without ever forcing or even encouraging her to eat more than she’s interested in – I find it’s VERY obvious when she wants more, she opens her mouth and slaps her hands up and down) and also letting her explore food on her own.
Although at this point, she nearly 6 months and doesn’t actually put food in her mouth at all. I think it’s very important to do at least some spoon-feeding to ensure she’s getting that iron.
I believe with this approach we are setting her up to enjoy whole foods and have a nourished body for life.
We are so excited about this new essential oils kit from doTERRA, created specially for your yoga practice. If you’re new to essential oils and want to learn more, we’ve simplified everything for you here in this article.
If you love doing yoga you’ll probably be interested in accessories to compliment and expand your spiritual practice. Perhaps you’ve chosen a particular yoga mat that you really like, and set up a space in your home with candles and crystals.
We love the idea of incorporating essential oils into your yoga practice, or even just for a quick self-care check-in during the day.
The doTERRA Yoga Collection includes three oils, called Anchor, Align and Arise.
According to doTERRA, “Anchor, Align, and Arise are the perfect blends to enhance your life and yoga practice. These blends provide aromas to steady, center, and enlighten your spirit through every breath while strengthening and stretching your body.”
You can diffuse one of these oil blends while you do yoga,
Inhale while you’re in a stationary pose like mountain pose, child’s pose or savasana,
Or even just dab a little on your wrist to grab a quiet moment during your day.
YOGA COLLECTION DETAILS
The Anchor Steadying Blend:
Contains Lavender, Cedarwood, Sandalwood, Cinnamon, Frankincense, Black Pepper, and Patchouli in a base of Fractionated Coconut Oil
Supports feelings of completeness, calmness, and courage and brings a firm trust in yourself so you can approach your practice and life with calming strength, and a solid connection to yourself and your innate wisdom.
Ideal for the following poses: Seated Meditation, Seated Twist, and Bhu Mudra (one hand on the heart, the other on the Earth).
The Align Centering Blend:
Contains Bergamot, Coriander, Marjoram, Peppermint, Jasmine, and Rose essential oils in a base of Fractionated Coconut Oil
Encourages harmony and calm progress, you to trust in yourself and stay open to all possibilities.
Ideal for the following poses: Warrior II, Triangle, and Gate pose.
The Arise Enlightening Blend:
Contains Grapefruit, Lemon, Osmanthus, Melissa, and Siberian Fir in a base of Fractionated Coconut Oil
Helps to instill feelings of happiness, clarity, and courage. Supports your stability as well as your freedom, inspiring moments of reaching for your highest potential.
Ideal for the following poses: standing arms high, standing side stretch, and Half Moon.
WHERE TO BUY THE YOGA KIT
If you’re interested in getting your own yoga essentials oils kit, order them here from our shop, or sign up for a wholesale account here to save money on oils (and earn commissions!).
I took a photo of my kit so you can see how beautiful it is! I can’t wait for you to get yours in the mail :) Click here to buy yours now.
Hi all! This just a quick update to share that I’ve become a Nutrition & Natural Remedies Writer with The Alternative Daily! This is a great source for friendly, bite-sized information on holistic living.
You can check out my article on common issues tied to low stomach acid, and how to improve stomach acid production by clicking HERE.
I’ll be writing several articles a week, including one personal blog-style post which will be featured on the site.
Hey Team! This article is meant to meet you wherever you’re at right now. Maybe you’re eating run of the mill takeaway from the cafeteria at work every day, or maybe you’ve just surgically removed gluten from your diet. Maybe you’ve been doing ‘paleo’ for a while now, eating lots of veggies, clean protein, nuts and seeds, and a little fruit.
Whatever you’re up to, perhaps you’ve heard of the term ‘nutrient density’. I think I heard about this early on in my ancestral nutrition journey but it just sort of breezed through my ears. It sounded sort of appealing but I wasn’t quite sure what it meant.
Nutrient dense foods are the next step for health and healing
At some point I started seeking more in-depth healing, like helping my leaky gut, curing joint pain and reversing tooth cavities. This is where nutrient-dense foods really come into play.
If you’ve been playing around with a clean diet but aren’t quite seeing results, or you’re ready to up your game, here are 5 foods you’ll want to incorporate into your weekly regimen to really up the nutrient density. Once you work in these nutritional heavy-hitters, you’ll start to see lasting health, slowed aging and a truly resilient immune system.
These are foods which are often kind of on the fringe of our modern diets, if not completely forgotten. They were commonly consumed in every traditional ancestral diet but have been pushed aside by large-scale agricultural food. However it’s important for us to reincorporate these foods, since they offer up a powerhouse of vitamins, minerals, enzymes and probiotics which you might be missing in a basic ‘paleo’ or real-food regime.
If you’re not familiar I would highly recommend checking out the invaluable work of the Weston A. Price Foundation and the book Nourishing Traditions. This is basically the go-to goldmine on nutrient dense ancestral foods and how to make & consume them.
5 Foods to Increase the Nutrient Density of Your Diet
Organ Meats:
Consume the liver, heart, kidneys, thymus gland (sweetbreads), brain of any pasture-raised or wild-caught unmedicated animals. My go-tos are:
Organ meats were a go-to for our ancestors and even up until recently when our dads still ate liver & onions. The nutrient and fat-dense organ meats were prized and muscle meats were generally left for the dogs.
Some nutritional highlights:
In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats. (source)
Liver contains many important nutrients (vitamins A, B, C, D, E, K, B12 and folic acid, and minerals such as copper and iron) and is higher in all of these nutrients than produce such as carrots and apples (source)
Upon analysis and comparison of the nutrient value of foods eaten by traditional versus modern cultures, studies show that a traditional diet provides at least four times the water-soluble vitamins, calcium and other minerals, and at least 10 times the fat-soluble vitamins, such as A and D. These fat-soluble vitamins are present only in animal fats—butter, lard, egg yolks, fish oils, and foods with fat-rich cellular membranes such as liver and other organ meats. (source)
Broth:
You may have heard bone broth mentioned in various paleo literature. This is called just ‘stock’ or ‘broth’ by normal people. To my knowledge these are exactly the same thing.
Collect any bones that come with the healthy meats that you purchase. We keep them in ice cream containers in the freezer. All too often I’ll be looking for some of our homemade raw milk ice cream and come upon a frozen chicken carcass instead…yuk!
…but the point is don’t throw out those bones!
THE EASIEST WAY TO MAKE BONE BROTH & ALWAYS HAVE SOME ON HAND:
Keep each type separate (or mix red meat ones if you like) and when a container gets full dump the bones into your crock pot, add a splash of apple cider vinegar, top up with water so the bones are just covered, and simmer for 24 hours. It’s that easy! Then you can keep the broth in smaller containers in the freezer to be popped into your soups or stir fries or whatever you’re cooking up. You can also just put a cup or two in a mason jar, add some water and pink salt, and heat it up anytime for a nourishing hot drink/snack.
Find out where to grab properly-raised meat in your area with farmmatch.com or eatwild.com. I know there’s also US Wellness Meats in the states, but haven’t found a good online supplier in Canada. Let me know if you know of one! Also, you’ll be needing a crock pot! (aka slow cooker). Do yourself a favour and get this pretty one, which won’t be such an unsightly beast in your kitchen ;)
Why you should eat broth:
Bone broth is a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat (the vast majority of the meat we consume). It also contains chondroitin sulfate and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin. (source)
bone broth assists in tissue and bone healing, keeping the skin elastic, nourishing hair and nails, keeping joints working smoothly, healing the gut lining, improving detoxification and providing vital minerals for body processes (read more here)
Fermented Foods:
Fermentation is really easy to do at home with a simple book and some kefir culture or kombucha culture. All you need is milk for kefir and tea & sugar for kombucha. You can even make sauerkraut in a few days with just cabbage and salt (see instructions HERE).
The benefits of fermented foods:
fermentation increases vitamin, mineral, enzyme and probiotic content of food. For example, Kombucha provides beneficial detoxifying B-vitamins, Kefir packs a heavy probiotic punch, and Sauerkraut contains 10x more vitamin C than the original cabbage. (source)
the probiotics in fermented foods can assist in curing many conditions such as allergies, food intolerances and digestive disorders (source)
Raw Dairy:
I wrote an extensive post on raw dairy HERE. This will help you find a local source for unpasteurized whole intact organic grass-fed milk. We buy raw milk, kefir, cheese, sour cream and butter weekly. It really doesn’t compare to what you get in the store!! It’s beyond delicious, filling and nourishing.
If you’re looking for a source for grass-fed butter, which is highly prized and recommended in the paleo community, check out my recommendations here for connecting with a local source.
Why would you want to consume raw dairy?
The fats are intact. Homogenization of commercial dairy means the milk is pushed through tiny holes which corrupts and/or removes the fat and makes the milk less filling & more difficult to digest.
The nutrients are present and bioavailable. Pasteurization (high-temperature sterilization) of commercial milk means that many of the vitamins, proteins and nutrients are denatured and destroyed.
It is easier to digest. Natural milk contains enzymes such as lactase which actually negate all or most of the difficulties people have with digesting dairy. This leaves a highly digestible nutritious whole food. Bonus digestive points if you consume cultured dairy such as kefir, which is bursting with probiotics and has hardly any lactose remaining. (source)
Raw dairy has been shown to heal conditions such as allergies, chronic fatigue and tooth decay (source)
Seafood:
Seafood is one of the most dense sources of healthy anti-inflammatory fats and body-healing minerals.
Vital Choice is an excellent place to buy high quality wild-caught seafood online (USA) or Daily Catch (Canada). If you’re located elsewhere or are curious about what seafood is the healthiest, check out this primal guide to grocery store seafood.
Some great nutrient-dense seafood choices:
wild salmon roe – nourishes the brain and provides a rare food source of vitamin D (more here)
wild-caught sardines – a great source of omega 3s, protein and calcium too – if you eat the soft bones (source)
oysters – farmed or wild are both fine.
Just four medium sized Pacific oysters supply a smattering of B-vitamins (including over 1000% of daily B12), 1200 IU of vitamin A, a third of daily folate, almost 7 mg of vitamin E, 3 mg copper, 280% of daily selenium, and 33 mg zinc. That comes with 18 g protein, 4 g fat, 1.5 g omega-3, 0.1 g omega-6, and 9 grams of carbohydrates. (source)
Are you inspired to up your nutrient density?
Hopefully this quick guide has given you some juicy tips on how to really fire up your nutrition for long-term health and healing. What are some of your go-to foods, or maybe you have a great source to recommend? Please share with everyone below in the comments, or on the Thrive Primal Facebook page!
This paleo pizza crust recipe is so delicious, I literally think about it randomly sometimes and start craving it and have to make it that night. It reminds me of delicious corn bread.
You can add whatever toppings you want, but I went for fresh homemade pesto, arugula, prosciutto, heirloom baby tomatoes, bocconcini, parmesan and olive oil.
A delicious paleo gluten free pizza crust recipe that you can layer with your chosen ingredients. We find it quite filling so the pizza is enough to feed 4 people (or have for dinner and pack along leftovers for breakfast or lunch).
Mix all crust ingredients in a large bowl and whisk until smooth, it may become thick enough that you can knead it with your hands.
Spread the batter into a rimmed pizza pan or cast iron pan. You want it to be no more than about 1 cm / half inch thick. Spread it evenly with a spatula or your fingers.
Bake the crust by itself for 15-20 minutes.
During this time make the pesto by putting all the ingredients in a food processor and whizzing until smooth.
Take out the crust, pile on your pizza ingredients and bake for another 10 minutes or so to warm everything up. Personally I spread the pesto on as a sauce, then added arugula, prosciutto, heirloom baby tomatoes, and bocconcini balls (fresh mozzarella).
Sprinkle with parmesan and drizzle with more pesto & olive oil before serving.
When we hear the word ‘hormones’ most of us probably think of moody, pimply faced high school kids. However, the truth is hormones aren’t just about PMS and overly randy teenagers, they are actually the chemical messengers that control many of the body’s functions.
Hormones are chemical messengers that travel throughout the body coordinating complex processes like growth, metabolism, and fertility. They can influence the function of the immune system, and even alter behavior. Before birth, they guide development of the brain and reproductive system. Hormones are the reason why your arms are the same length [and] why you can turn food into fuel… It is thanks to these chemicals that distant parts of the body communicate with one another during elaborate, and important, events. (source)
If you have issues with weight, mood, energy, sleep, skin or fertility, it’s likely that you have a hormone imbalance.
How hormones get out of whack
Modern living throws lots of toxins at us, especially through synthetic medications, pollution and plastics. These chemicals, along with stress, excessive inactivity and irregular sleep cycles can leave us with an imbalanced body. Finally, poor nutrition leaves us short of the raw materials we need to build healthy hormones.
How to balance hormones naturally with maca root
Maca is a South American root vegetable related to a radish. The best way to use it is as a powder or in a capsule. I like this maca supergreens drink created by hormone expert Dr Anna Cabeca. If you want to check it out, you can click the image below (opens in a new tab).
Here are some benefits of maca root and why it’s a great choice for balancing hormones naturally:
HELP WHERE YOU NEED IT: Maca is special in that it doesn’t impose a certain effect on you (like drugs do). It is adaptogenic, meaning that it supports the body in healing. It allows the body to adapt and balance in whatever way it needs to. It helps the body produce more healthy hormones wherever they might be lacking in your particular case. (source) It doesn’t actually contain hormones, or hormone-imitating substances, but rather provides the body with raw materials to produce what it needs to heal itself.
MOOD: Another way maca can help you adapt to the stressful modern environment is by acting as a gentle anti-depressant and sedative. (source) It simultaneously helps to balance mood while decreasing anxiety.
LIBIDO: Maca contains multiple nutrients such as calcium, potassium, iron, magnesium, phosphorus, zinc, sterols, essential fatty acids, fiber and amino acids. This nutrient density allows the body to build more sex hormones. Women and men both report a healthy increased libido when using maca. It has even earned the nickname “nature’s viagra”. (source) We all know that sex is highly therapeutic, both personally and for our relationship. Get your maca on! ;)
FERTILITY: Through the action of balancing hormones and providing vital nutrients, maca is able to boost fertility in both women and men.
Maca has been scientifically researched for the use of increasing fertility since 1961 [and has been used nutritionally for thousands of years by South American civilizations] and has been shown to contain specific compounds called glucosinolates which directly can affect fertility for both men and women. These alkaloids are responsible for maca’s ability to support hormonal balance. (source)
ENERGY: By supporting the endocrine system including the adrenal glands, which are often exhausted by cortisol production when we under-sleep and over-caffeinate, maca helps balance us out for a smoother source of energy.
NO SIDE EFFECTS: According to this article based on this study, maca “lowers measures of sexual dysfunction independent of estrogenic and androgenic activity, meaning that it benefited the subjects’ moods and libido without negatively affecting their sexual hormones.
Some people may experience mild stomach upset when using a plain (non-gelatinized) form of maca, so try this gelatinized form which is easy to digest. Some women also may notice a change in their menstrual cycle; this is just a sign that the hormones are on their way to becoming balanced. (source)
My top maca recommendation
I really like this maca supergreens drink created by hormone expert Dr Anna Cabeca. It contains not only maca but several other superfoods such as spirulina, resveratrol and curcumin, all blended into a tasty green drink. I like it in my tall glass water bottle with a squeeze of lemon juice. If you’d like to try Mighty Maca Greens for yourself, you can order your jar HERE.
Have you tried maca?
Overall maca is a highly beneficial and health-supporting herb that I think most people could benefit from. There is negligible if any sign of harmful effects, and a wide range of benefits. If you’d like to know more, this article provides a really good summary of the types of maca available and the wondrous health-giving powers they bestow to the informed consumer.
Have you tried maca? If so, what form do you find is best, and how did it help you? Share below in the comments, or on Facebook!
This cauliflower parmesan fritter recipe is a great way to get more veggies and healthy fats into your meals. They are hearty, delicious and make a fun snack, appetizer or side dish. I would even propose that a picky eater might like these, since they are so pop-in-your-mouthable. The homemade bacon mayo adds delicious creaminess and flavour, plus some good traditional fats to help you absorb the nutrients from your veggies.
If you want to stick to strict paleo, you can sub the rice flour for coconut and leave out the parmesan. However these ingredients are, in my opinion, nutritious and generally not a problem for digestion, especially if the cheese is well-aged and high quality. Hard cheese is a good source of vitamin K2 for healthy bones and teeth.
NOTE: Please read the full instructions for the mayo before you start making it. Otherwise it will turn out runny! It’s very important to combine the ingredients slowly. I’m one of those people who doesn’t have the patience and just throws it all in, but trust me with this one, you want to take a little time and it will turn out JUST PERFECT, creamy and thick like store-bought mayo, except so much healthier!
Real Food Recipe: Cauliflower Parmesan Fritters + Bacon Mayo
Total Time: 35 minutes
Yield: 12 fritters
A delicious paleo primal friendly recipe for crispy cauliflower and parmesan fritters with homemade bacon mayonnaise. A tasty way to eat more veggies and healthy fats. Makes a great appetizer, snack or side dish.
Ingredients
For the fritters:
2 cups organic cauliflower florets (about 1/2 a head)
1 cup matchstick-cut carrots (I found a bag of pre-cut organic ones at the supermarket)
1/4 cup rice flour
1/4 cup flax meal
1/3 cup grated Parmesan cheese
1/2 teaspoon pink himalayan salt
1/8 teaspoon cayenne pepper (optional)
2 organic green onions, thinly sliced
3 free range eggs
grass fed butter for frying
For the bacon mayonnaise:
2 free range egg yolks
1 tsp dijon mustard
3 tsp lemon juice
1/2 cup olive oil
1/2 cup coconut oil
2-3 pieces naturally smoked bacon
Instructions
Make the fritters:
Preheat the oven to 350, and place the bacon on a sheet to bake (this will be used for the mayo).
Boil the cauliflower and carrots in a pot for 4 minutes, then drain well. You can place them on a towel to dry off if you like.
Transfer to a cutting board and attack them with a large knife until they are chopped into little bits.
Place the chopped veggies in a large bowl; add the flax and rice flours and mix to coat the veggies.
Add the cheese, salt, pepper, green onions and eggs, and mix well.
Heat the butter in a large skillet over medium heat. Shape the fritters in your palm, making balls about the size of a plum and placing them carefully into the butter. Cook until golden brown, about 8 minutes, then carefully flip over and cook for about 8 minutes more.
Make the bacon mayonnaise:
When the bacon is crispy in the oven, remove and let cool, then crumble or chop finely.
In a medium bowl (or blender or food processor if you have one) mix the yolks, mustard, and 1 tsp lemon juice.
Start whisking vigorously (blender or food processor on low) while dripping the oil very slowly, even drop by drop in the beginning. You’re creating an emulsion and if you put too much oil at once, it will separate and turn out runny. If you're whisking, you're going to get your exercise :) Keep going non-stop adding the oil slowly.
As you add more oil, you will notice it to thicken and you can pour the oil a little faster.
When all the oil is incorporated and the mayonnaise is thick, whisk in the rest of the lemon juice and the crumbled bacon. You can season to taste with pink salt and pepper. Store in the fridge! YUM!
Serve the fritters hot off the pan with a dollop of bacon mayo to accompany. These make a great packed item for paleo/primal-friendly lunches and snacks too.
This recipe was created by Liivi Hess, ThrivePrimal.com
What did you think?
Did your mayo turn out the first try? Did you like the flavour combo? Did you pack these along for a tasty lunch or snack, or have them as a healthy appetizer for a party? Share in the comments below or on facebook.
I’ve put together a new cheat sheet for Thrive Primal Club members that I think you’re going to find super helpful. Become a member for free below – it only takes a sec.
If you’re stuck in the pattern of buying unhealthy over-priced junk for breakfast and lunch during the work week, this cheat sheet will help you jump that ship for good! Spend just one hour on Sunday whipping up easy fast paleo meals to pack along – you’ll never have an excuse again. Get ready for more variety, flavour & energy throughout your week!
I’ve put a lot of work into this cheat sheet! It includes:
a menu for nourishing paleo breakfasts lunches and snacks
a kitchen gear list
a shopping & pantry-stock list
a “run of show” instruction list for maximum efficiency in the kitchen
a custom recipe for delicious banana chocolate protein muffins
It also includes links to awesome high quality products for your primal lifestyle, including non-toxic food storage and cooking gear, plus tasty ingredients for your recipes.
Everything is listed per-person, so it’s easy to simply multiply for the number of people in your household. It provides a nutrient-dense and varied menu for the week, which you can easily adjust according to your taste.
