Got Low Blood Pressure? 3 Tips to Prevent Hypotension Naturally

Got Low Blood Pressure? 3 Tips to Prevent Hypotension Naturally

Last week, I wrote a guest post for The Paleo Mom website all about lowering blood pressure naturally for those with hypertension. The post received a lot of great feedback, but there were quite a few people wondering what to do about low blood pressure. Since there are plenty of people out there who suffer from hypotension, I thought it’d be great to share some tips for them today too!

Most people think of low blood pressure as a good thing, but for those suffering from symptomatic hypotension it’s anything but! While having low blood pressure without symptoms can be fine, experiencing symptoms like dizziness or lightheadedness as a result of the low blood pressure is a sign that it’s too low for you. Technically, though, low blood pressure is defined as anything under 90/60 – if either of those numbers is below their respective cutoff point, you have low blood pressure. Your doctor will likely just monitor you if you don’t have any symptoms, but will try to treat you if you are symptomatic due to your blood pressure.

When I work with clients, I like to know what the root cause of their issues are,

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The Paleo Foodie Cookbook Review and Giveaway!

The Paleo Foodie Cookbook Review and Giveaway!

If you’ve read my article What “Paleo” Means to Me, you’ll know that I see community as one of the biggest draws to eating a healthy diet. To make and share a meal with friends is truly one of the best pleasures in life. But if you have food sensitivities, this can be hard. You need to watch out for hidden grains or gluten, and the whole experience can become a lot more stressful. Well, Arsy Vartanian, the author of The Paleo Foodie Cookbook makes eating with a grain or gluten sensitivity a breeze. Better yet, she makes it a delight.

This cookbook is one that will be on your shelf for decades, with the pages worn and dog-eared, food splatters and all. That’s the sign of a good cookbook – one that looks like it’s been in the kitchen for your whole life.

The book starts with a brief introduction to a Paleo/Real Food diet from Amy Kubal, a wonderful Registered Dietitian who I’ve had the pleasure of working with. That means you can gift this book to someone who isn’t quite familiar with Paleo and they’ll still hear the why behind a real food diet.

Do Polyphenols Improve Your Gut Bacteria?

Do Polyphenols Improve Your Gut Bacteria?

This article was originally published on

While you’d be hard-pressed to find anyone who doesn’t think polyphenols are healthy for you, one of the lesser-known benefits of consuming a diet high in polyphenols is its beneficial impact on your gut bacteria.

There are certain substances that have a very significant impact on our gut bacteria balance, like probiotics for example, but other foods and beverages have a smaller, more moderate beneficial effect on our microbiota. Even though these effects are mild, consuming foods and beverages that have beneficial effects on a regular basis is one of the keys to good gut health. Polyphenol-rich foods are excellent to include as part of your overall gut-healing plan along with some of the other heavy-hitters like probiotics and prebiotics. Why? Let’s break it down.

What are Polyphenols?

Polyphenols are naturally-occurring compounds found in in plants. Many of these plants make up our food supply, including fruits, vegetables, coffee, tea, and wine. Once consumed, only about 5-10% of polyphenols are directly absorbed in the small intestine, while the rest make their way to the colon to be broken down by our gut bacteria into metabolites,


3 Tips to Get Out of Health Information Overload and Make Real Progress

3 Tips to Get Out of Health Information Overload and Make Real Progress

Are you a health blog “junkie”? Do you spend loads of your time on the internet researching about your health condition? Do you spend all that time and then end up scratching your head, not sure what to do?

It can be overwhelming, and it’s not uncommon. In fact, being overwhelmed with health information is probably the #1 issue I hear from potential clients. They’re frustrated because they read all this wonderful information about how to fix this or that and they’re implementing all these different things, but they have no clue if it’s actually working, and despite all the effort they feel they’re putting in, they’ve got little to show for it. If this sounds like you, I really want you to pay attention.

While it’s awesome to be informed about your health, there is a certain point where it can almost become detrimental because you end up worrying more than you ever did about what you’re supposed to do. I am a huge fan of the “minimum effective dose” of anything – that is, what is the least that you can do for maximum results?  What is the minimum amount of time you can spend researching these topics,

What “Paleo” Means to Me

“What is Paleo?” It’s a question I get asked a lot. I find that often the person asking has some pre-conceived notion of what Paleo is (and they usually don’t have the highest opinion of it), and a lot of what I say to them has to work to overcome that initial bias. Hopefully more people will start to share how they view Paleo and we can get some better definitions out there!

Everyone has their own definition of what Paleo means to them, and I wanted to take the time to explain to you what Paleo means to me and how it fits into my life and the life of my clients.

I love the Paleo community, but I hate to see people turned off by the Paleo diet because it seems super strict and intense. They feel like they can’t say they “eat Paleo” because they don’t follow it completely 100% of the time. Well, I’m living proof that you can say you “eat Paleo” even if you don’t do it 100% of the time, and hopefully how I view Paleo will change how you see it.

Paleo, Technically

The strictest version of Paleo excludes grains,

How to Achieve Your Health Goals

How to Achieve Your Health Goals

Have you ever gone through phases where you just can’t get yourself motivated to do something? You know you should do it, but you go through every excuse in the book to get out of it.

Trust me, I’ve been there.

Perhaps you want to lose weight, or get your disease under control. We all have these big, overarching goals but what we’re missing is the way to get there.

What I want to do today is lead you through an exercise that gets your goals super clear and allows you to discover the WHY behind them, along the way finding the motivation to get. it. done.

If you’re a subscriber to my email list, you’ll get the FREE downloadable worksheet to go along with this exercise. Go through these questions and write down all your answers – you’ll have a nice action plan when you’re done!

What is your biggest, most pressing health-related goal you’d like to accomplish?

Think big here – this isn’t something that needs to happen overnight. For many of us it could be to lose weight. For others, it could be to eat better.


Ask the RD: How to Make “SMART” Resolutions

Ask the RD: How to Make “SMART” Resolutions

Can you believe it’s 2014 already? I can’t! The past year has been a whirlwind of finishing my Master’s degree, getting my business up and going, and spending time with my friends and family. It’s been absolutely wonderful, but now I’m ready to ring in 2014.

Did you make any New Year’s resolutions? I’ve vowed to do at least 3.5 hours of yoga weekly, since I had gotten out of the habit of doing it on a regular basis. I’ve been doing this for the last two weeks actually and I’m feeling so much better already.

If you’re wondering how to make a SMART resolution, check out the latest Ask the RD podcast on the very subject!

Check out the transcript below (originally posted on ChrisKresser,com), or search “Ask the RD” on iTunes!


A huge thank you to Amy Berger from TuitNutrition for the transcript. This was a long one!

LAURA: Hi Everyone, welcome to this week’s episode of Ask the RD. I’m Laura. I have a master’s degree in Public Health Nutrition and will soon be a registered dietitian.

KELSEY: And I’m Kelsey,

How to Prevent Diverticulitis Naturally

How to Prevent Diverticulitis Naturally

If you’ve ever experienced a diverticulitis attack, I’m sure you’d be the first to say that it’s not a pleasant experience. I bet you’d be willing to do a lot of things to prevent it from happening again! Or maybe you’re someone who has been diagnosed with diverticulosis by your gastroenterologist, but you’re not quite sure what to do to prevent those painful attacks you’ve heard about and you want to learn more. Whatever brought you here, I’m happy to have you. Today I’ll be providing tips on how to prevent diverticulitis attacks naturally. Check out the full post on here!

Cozy Up to Fall with Homemade Coconut Milk Chai Tea

Cozy Up to Fall with Homemade Coconut Milk Chai Tea

This is one of my favorite drinks of all time. Seriously. It’s spicy, warm, and soothing all at the same time. Perfect for a relaxing Sunday morning when all you want to do is sit around and read. Bring it out on the porch and enjoy the crisp fall air and let this chai warm you right up.

I love coconut milk in my chai because it adds another layer of flavor that’s missing with regular milk. Plus, it makes it a great option for those who are dairy free. Sweeten it up with a bit of raw honey and it’s to die for.

When I make chai, I use a mortar and pestle to grind my spices but you can also put them in a plastic baggie and smash them with whatever hard object you happen to have in your kitchen. You want to start with whole spices vs. ground as the flavor is much better and you want to be able to take the spices out once you’ve boiled them in the water.

Makes 1 large mug of chai


  • 1 cinnamon stick
  • 5 green cardamon pods
  • 4 whole cloves
  • 1 allspice
  • 2 triangles pulled off a star anise (i.e.

VIDEO: Are you too restrictive with your diet?

VIDEO: Are you too restrictive with your diet?

This is a BIG question.

Do you ever feel like maybe you’ve taken too many foods out of your diet? Are you someone who has a very limited set of foods that you stick to?

And perhaps you’re wondering if that’s really the best thing to be doing for your health…

Join me in this video as I discuss 3 questions to ask yourself to determine if you’re restricting too much.

Chime in on the comments section, too! I know there are a lot of differing opinions out there on this topic, so explore with me!