7 Ways to Eat Away Your Autoimmunity and Inflammation

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How I Ate Away My Autoimmunity with the Paleo Diet

PaleoPlan Nutritionist, Kinsey Jackson, shares her journey to reclaiming her health and how she naturally reversed her autoimmunity.

Chances are you know someone with an autoimmune disease or disorder. Over 80 different autoimmune disorders have been recognized to date, and this number continues to grow as scientists uncover more ways in which the immune system can become dysregulated.

Some of the more well-known autoimmune diseases include celiac disease, rheumatoid arthritis, autoimmune thyroiditis, multiple sclerosis, lupus, Crohn’s disease, psoriasis, type 1 diabetes, and eczema.

Simply stated, autoimmunity occurs when your immune system attacks your own tissues. A healthy immune system creates antibodies against anything that it perceives as foreign, such as viruses, bacteria, and the like.

In the condition of autoimmunity, the immune system starts producing antibodies against the body itself (called autoantibodies), which lead to the characteristic symptoms of autoimmunity: pain, swelling, and tissue destruction.

If you suffer from autoimmune disease, then you know how serious things can get when your immune system goes haywire and mounts an attack against you.

Since the immune system can target virtually any type of tissue or cell in the human body, the number of autoimmune disorders is theoretically endless. Regardless of the particular autoimmune disease, the underlying cause is always an overactive immune system that’s destroying the body’s own healthy tissues. In fact, what distinguishes one autoimmune disease from another, is simply the part of the body that’s currently under attack.

For example, rheumatoid arthritis is the result of the immune system targeting the body’s joints. Autoimmune thyroid diseases occur when the thyroid gland is under attack. Psoriasis and eczema result from the skin cells being targeted and lupus is the effect of damage to the connective tissues.

By now you may be wondering… why in the world would our immune system turn against us!? The answer: a leaky gut.

---

Your Gut on Inflammation

Not until recently have we had solid evidence of how a leaky gut plays a major role in most (if not all) autoimmune disorders. Considering that 70 to 80 percent of the immune system lies in and around the gut wall, it’s not hard to imagine how the immune system gets triggered when particles of stuff from your intestines leak through the gut wall and into contact with the immune system, which produces inflammation in response.

A leaky gut that never heals can eventually result in chronic inflammation because the immune system’s first and foremost job is to produce inflammation in response to anything it perceives as foreign.

As it turns out, inflammation lies at the root of the vast majority of “diseases of modern society” that plague the modern world today, including heart disease, obesity, diabetes, Alzheimer’s and dementia, cancers, and of course, autoimmune diseases. Perhaps that’s why the father of Western Medicine (Hippocrates) proclaimed over 2,000 years ago that “All disease begins in the gut.”

---

Paleo Obliterates Inflammation

The great news is that the Paleo diet does wonders to help heal leaky gut syndrome. Many people with autoimmunity (and other inflammatory disorders) have great success reversing their diseases by healing their leaky gut to eliminate inflammation.

If you or someone you know struggles with autoimmunity or another inflammatory disorder, then I recommend starting the Paleo diet immediately.

The Paleo diet removes the main food culprits of leaky gut that are known to trigger inflammation in the body such as: grains, legumes (beans), dairy, industrial seed oils, processed foods, and other man-made foods that are foreign to the human body.

---

I Ate Away My Autoimmunity with the Paleo Diet

After being diagnosed with multiple autoimmune diseases at the young age of 30 (including rheumatoid arthritis, lupus, hypothyroidism, alopecia areata, and eczema), I was able to reverse ALL of these disorders with the Paleo diet, and you can read my story here.

My profound healing experience prompted me to obtain my Master of Science in Human Nutrition and study exactly why my long-term vegetarian diet of nearly 25 years had made me so sick.

Now, as a Paleo nutritionist at Paleo Plan, I hear from hundreds (if not thousands) of people worldwide who share my very own experience. These same people have been able to reverse their autoimmunity with food and lifestyle alone!

If diving headfirst into the Paleo diet sounds overwhelming, then check out these seven easy ways to start eating away autoimmune disease… one delicious bite at a time!

7 Ways to Eat Away Autoimmunity and Inflammation

1. Ditch the Grains

Grains and pseudo-grains contain harmful chemicals called “anti-nutrients” that irritate the gut lining and trigger leaky gut syndrome, which results in the production of inflammation.

These anti-nutrients act to protect the plant while it remains in its seed stage of life. Mama plant doesn’t want you eating her babies, so she concentrates these chemicals in her seeds, which irritate the intestinal lining of most animals who eat the seeds. Keep in mind that grains are the seeds of grasses, and beans are the seeds of legume plants!

Examples of grains that are excluded on the Paleo diet: corn, rice, wheat, quinoa, oats, amaranth, teff, most flours, etc.

2. Ditch the Beans too

Similar to grains, legumes (beans) also contain problematic anti-nutrients (such as phytic acid) that not only irritate the intestines, but also bind up the precious minerals contained within the seed, making these nutrients unavailable for digestion and absorption into our bodies.

Examples of legumes that are excluded on the Paleo diet: beans, soy, lentils, peanuts, hummus, etc.

3. Don’t Go Nuts (on Nuts & Seeds)

Similar to the grains and legumes, nuts and seeds also contain anti-nutrients. However, they contain less of these harmful chemicals because their outer shell serves as the primary defense system while they remain in the seed stage.

Too many nuts and seeds can also trigger inflammation and leaky gut, so you’ll want to keep your consumption to a small handful a day or less.

To reduce the anti-nutrient content of raw nuts and seeds be sure to soak them in water for at least one day to allow them to start the sprouting process and rinse well before cooking or eating (don’t drink the soaking water)!

4. Eat More Fat

As it turns out, humans evolved eating a LOT more fat than we do today. The diets of our Paleolithic ancestors are estimated to have been up to 58 percent total fat and 15 percent saturated fat. In contrast, our current intake of fat is around 35 percent total fat and 11 percent saturated fat.

When we removed the fat from our diets, we increased the amount of carbohydrates, which are independently correlated to the production of inflammation in the body.

This shift in our macronutrient ratios away from fats and towards carbohydrates, may be the single biggest contributing factor to the current obesity and chronic disease epidemic!

While there is no one ideal macronutrient ratio, we keep the macros in our PaleoPlan meal plans within a range that we know works well for most people.

50-60% fat
20-25% protein
10-20% carbohydrate

5. Replace Bad Fats with Good Fats

Most people are confused when they hear that Paleo emphasizes fats which have been long scorned by traditional recommendations (like grass-fed red meats, butter and egg yolks), and avoids fats which are touted for heart health (such as liquid vegetable oils).

Most polyunsaturated vegetable oils are chemically unstable, and can readily become free radicals when exposed to heat, light, or oxygen. Free radicals are extremely health-destructive and are correlated to aging and disease.  Liquid vegetable oils also contain high amounts of inflammatory omega-6 fatty acids, which I’ll discuss in a moment

.

In contrast, saturated fats (like lard, tallow, and butter) are much more stable on the molecular level, and can therefore be exposed to much higher amounts of heat, light, and oxygen without turning rancid. Our organs, brains, and hormones rely on saturated fats, which are used throughout the body to build and repair tissues.

Examples of fats to include in your Paleo diet are mainly saturated and monounsaturated fats, with very few polyunsaturated fats. Ideally these fats are grass-fed, pastured, organic, and/or unrefined and include: animal fats, grass-fed butter and ghee, egg yolks, lard, tallow, schmaltz, coconut products, avocados and their oil, extra virgin olive oil, and more.

Example of fats excluded on the Paleo diet: butter alternatives (margarine), “vegetable oils”, Crisco, and the oils of canola, cottonseed, grapeseed, peanut, safflower, soybean, sunflower, etc.

6. Correct your Omega 6:3 Ratio

Your omega 6:3 ratio is simply the ratio of omega-6 to omega-3 fatty acids in your body. Most of us have waaay more (inflammatory) omega-6 than we do (anti-inflammatory) omega-3 in our bodies. Having an elevated omega 6:3 ratio readily triggers inflammation because omega-6 is the direct chemical precursor to inflammation!

The best way to correct your omega 6:3 ratio is by gradually increasing your intake of omega-3 fats, while reducing your intake of inflammatory omega-6 fatty acids.

You can accomplish this is by eating oily seafood two to three times a week (that’s about 10-20 oz. of cold-water, fatty fish per week). At the same time, you’ll want to minimize your intake of omega-6 fats, which are found in the vegetable oils I’ve listed above under the “fats excluded on the Paleo diet.”

7. Challenge Dairy

Human beings didn’t eat dairy products before animals became domesticated and current statistics estimate up to 70 percent of the world’s population is lactose intolerant to some degree (lactose is one of the sugars found in dairy), while others are more sensitive to the protein components found in dairy (i.e. casein, whey, etc.).

Many people don’t realize they have a dairy intolerance until they remove it from their diet for at least 4-6 weeks in what’s called an elimination provocation challenge.

Once removed for several weeks, most people with dairy intolerance will react adversely when it’s eaten again (i.e. return of symptoms, allergies, digestive disturbances, etc.). If you’re eating dairy and have even a mild intolerance, it can result in the production of chronic inflammation from your immune system.

Try removing all dairy from your diet for at least 4-6 weeks to see if your symptoms improve (i.e. less bloating, fewer allergies, more energy, less body pain and inflammation, etc.).

If you do decide to include dairy in your diet, be sure that it’s high quality: grass-fed, pastured, and organic. Most people tolerate grass-fed ghee, since it’s butter that has been clarified into pure butterfat, meaning the allergenic protein and sugar components have been removed.

Watch this video – ANTI-INFLAMMATORY FOODS | what I eat every week

The Bottom Line

If you’re suffering from autoimmunity or another inflammatory disorder, please know that there’s hope for you that does NOT involve lifelong pharmaceutical drugs! So many people, including myself, have incredible success putting (and keeping) autoimmune disease in remission with diet and lifestyle alone.

The Paleo diet helps thousands of people worldwide to shed inflammation to regain their health and vitality by simply eating the foods that Mother Nature intended for us to eat.

Healing the gut with delicious, whole foods is by far the safest and most antiquated method to keep our bodies disease-free.

In good health,
Kinsey Jackson, MS, CNS®
PaleoPlan Nutritionist

Written by Kinsey Jackson

Author Bio:

Kinsey Jackson, MS, CNS® is a clinical nutritionist specializing in functional and integrative nutrition. Her own experience of overcoming multiple autoimmune disorders by adopting a Paleo lifestyle vastly contributes to her passion for helping others to also reclaim their health and vitality by making informed dietary decisions.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Signs That the Keto Diet Isn’t Suitable for You

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The ketogenic diet has been praised for effective weight loss, but a high-fat, low-carb lifestyle isn’t for everyone. Don’t attempt to reach ketosis if any of these six situations apply to you!

By now, you’ve probably read a book or at least a couple of articles, touting the benefits of the ketogenic diet. While it may seem like just another fad that won’t be around for long, the truth is that the high-fat, very low-carb eating plan comes with numerous health benefits.

In fact, research shows that the keto diet can aid in weight loss, obesity prevention, improvement of cognition and alertness, cardiovascular or metabolic conditions, and the treatment of seizure disorders.

This is possible because, during ketosis, the body passes through different phases of hormonal and metabolic adaptations in order to utilize a new source of available energy: fat. 

When glucose is no longer available as a fuel source, free fatty acids are converted into ketone bodies that pass across the blood-brain barrier and energize the brain, heart, and muscles, while, of course, minimizing the excess fat cells that we find in all the wrong places on our bodies.

That said, the keto diet is not ideal for everyone.

Following are six situations in which the ketogenic diet may actually be dangerous and should, therefore, be avoided:

1. You’re Pregnant or Nursing

To date, there hasn’t been much research done to investigate the effects of the ketogenic diet during pregnancy. However, studies have found that side effects of the keto diet can include weight loss, deficiencies in important nutrients, anemia, dehydration, hormonal changes, constipation, and inadequate growth in children.

Pregnant women and women who are nursing typically need to consume more protein and extra fiber from plant foods compared to non-pregnant women. This increased fiber intake helps to support fetal growth and development (especially of the brain), provides enough essential vitamins and minerals, and can help improve digestion for mom.

As a result, the keto diet is risky for pregnant women.

2. You Have Diabetes or Other Serious Blood Sugar Issues

Many people following the keto diet will deal with bouts of hypoglycemia or low blood sugar, at least initially. This can become dangerous if your blood sugar is not stable to begin with and/or you’re taking medication to control diabetes.

There’s lots of evidence showing that the prevention of diabetes and/or slowed progression of the disease can be achieved through healthy diet and exercise changes.

However, to be on the safe side, people with a history of hypoglycemia, diabetes, or prediabetes should not attempt the ketogenic diet without being monitored closely by their doctor.

Weight loss and dietary changes might also mean that diabetes medication dosages need to be adjusted, so it’s best not to follow any restrictive diets without supervision.

3. You Have a Thyroid Disorder or Adrenal Fatigue

A moderate low-carb diet might be helpful for certain people with thyroid disorders, but a very low-carb diet (like the keto diet) may also worsen some thyroid-related symptoms, including brain fog, trouble sleeping, digestive issues, and changes in mood.The same can be said for adrenal fatigue symptoms, which are usually remedied through a balanced diet and lifestyle changes.

It may still be possible to follow a moderate low-carb diet if you have a thyroid condition such as hypothyroidism, but you’ll want to keep a very close eye on your symptoms and reactions, especially if you take medications.

If you do notice that eating low-carb worsens your symptoms, it’s always best to ask your doctor for advice. You should also consider increasing your carb intake by 15 to 20 grams at a time until you find an amount that works well for you.

4. You’re Underweight or Nutrient Deficient

Despite being a very high fat diet, the ketogenic diet tends to lead to weight loss – and sometimes that weight loss occurs very rapidly. So if you’re already underweight, have any known vitamin or mineral deficiencies tied to undereating, or have a past involving disordered eating, the keto diet is not recommended.

For those who lose weight easily, a moderate diet that includes more complex carbs and plenty of healthy fats and proteins will likely be a better fit.

It’s important to note that the keto diet may also be dangerous for people who have had gastric bypass surgery, due to the increased risk for nutrient deficiencies that can occur from eating too few calories.

5. You Have a History of Kidney Stones or Kidney Disease

The increased risk of kidney stones are an unfortunate side effect attributed to the keto diet. If you’re already prone to kidney disease, going keto just isn’t worth the gamble.

If you have a family history of any kind of kidney disease, I recommend that you see a doctor before starting the ketogenic diet. Have your physician check your urine calcium/creatinine ratio to be sure that you’re not putting yourself at risk for complications such as nephrolithiasis, which refers to dangerous calcium accumulation in the kidneys.

6. You Have an Enzyme Defect or Deficiency

Although they are rare disorders, the two most serious contraindications to the ketogenic diet are conditions called pyruvate carboxylase deficiency and porphyria.

These disorders involve a problem with lipid metabolism and the production of heme, a component of hemoglobin that has the role of carrying oxygen from the lungs to other parts of the body.

People with these disorders have deficiencies in certain enzymes, making it difficult to metabolize high amounts of free fatty acids (FFAs) and to transport them properly to the cells’ mitochondria so that they can be used to create energy.

Following the ketogenic diet with these types of deficiencies – or any beta-oxidation defects – can cause dangerous complications, including nervous system deterioration, mental changes, and irregular heartbeats.

The reason this can be dangerous is that FFAs may build up but can’t be utilized for energy. People with pyruvate carboxylase deficiency and porphyria rely on glucose to supply enough energy for their organs. When no glucose is present due to following the ketogenic diet, life-threatening symptoms can occur (this is called catabolic crisis).

To avoid complications, if someone has a family history of mitochondrial disorders or is suspected to have either of these conditions, they should always be screened before initiating the ketogenic diet.

---

What Type of Diet Might be a Better Option for You?

Even if the standard keto diet is not a safe option for you, there are still ways you can modify the plan to make it more appropriate and equally beneficial. One way is to follow a “modified low carb diet,” also called a low glycemic index diet.

Reducing carbs in your diet, especially from processed foods and added sugar, is a way to achieve more stable blood glucose levels while using a much less restrictive regime than the ketogenic diet. The modified low carb diet can also help with weight loss and improvements in energy and mental health.

With this approach, you can still eat a high-fat diet with moderate protein, but you’ll add in more unrefined carbohydrates and high-fiber foods.

On a moderate low-carb diet you should aim to get approximately 40-60 percent of total calories from fat, and at least 50-100 grams of carbs per day, especially from carbohydrates that have a glycemic index score less than 50.

Watch this video – Keto Diet: 7 Dangers You Should Know About

Written by Dr. Josh Axe

Author Bio:

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. He recently authored Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and Five Surprising Steps to Cure It, and he operates one of the world’s largest natural health websites at www.DrAxe.com.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here are 7 Calming Yoga Poses for Autoimmune Disease

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Living with an autoimmune disease can feel like a roller coaster – from flare-ups to being in a state of remission to pain of chronic inflammation. However, yoga can be used to reduce inflammation and increase immunity naturally.

An autoimmune disease is a pathological state arising from an abnormal immune response of the body to substances and tissues that are normally present in the body.

Normally, our immune system protects the body from disease and infection, but when you have an autoimmune disease, your immune system attacks healthy cells.

It is still unknown what causes autoimmune disease, although sometimes they can be passed down genetically, and women are more likely to be diagnosed with them .

Other triggers of autoimmune disease are mental and physical stress. There are 80 known autoimmune diseases and some have similar symptoms, making diagnosis challenging and frustrating.

Just a few of the well-known autoimmune diseases include Lupus, Psoriasis, Multiple Sclerosis, and Rheumatoid Arthritis.

Autoimmune disease can be frustrating, uncomfortable, and even debilitating. However, natural remedies like yoga can be extremely beneficial for treating many of these diseases.

• Yoga decreases stress. Yoga helps you to have a sense of calm and well-being. This sense of calm helps to decrease stress, helping lower the release of stress hormones that compromise the immune system.

• Yoga increases Immunity. Yoga stimulates the parasympathetic nervous system (our rest and digest state), which reduces the body’s stress response (flight or fight state) and helps to bring the nervous system into balance. This is shown to have a profound effect on the immune system.

It also helps to condition the lungs and respiratory tract, stimulating the lymphatic system, releasing toxins from the body and drawing oxygenated blood back into various organs to ensure optimal functioning.

• Yoga reduces inflammation. Regular yoga practice is shown to reduce levels of inflammatory markers in the body. Sometimes when the immune system sends out extra white blood cells without anything negative to attack, they inflame nearby healthy tissue.

• Yoga brings inner peace. Yogic practices, such as meditation and calming yoga poses, help you find an inner connection, teaching you to be able to shift your focus away from pain or discomfort and into a pleasant state of being. It gives you tools to be able to focus your attention away from pain. Yoga also teaches you to listen to your body and to treat yourself with compassion and kindness, honoring what your body needs.

---

7 Calming Yoga Poses for Autoimmune Disease

You will need a long pillow, two yoga blocks, and a towel or blanket.

Kapalabhati

Also known as “Skull Shining Breath,” this pranayama (breathing) technique is known for its ability to energize, clear the lungs and nasal passages, and clear the mind . For this technique, the emphasis is on a strong and forceful exhale with a passive, natural inhale.

Note: This breathing technique should not be performed by women who are pregnant.

1. Place a block on your mat and sit on the block with your legs in a cross-legged position. Place your left hand facing up on your left thigh and place your right palm on your belly.

• Close your eyes and begin to inhale and exhale through your nose. When you are ready to begin, inhale through your nose, then take a sharp, forceful exhale through your nose while at the same time pulling your navel up and in towards your spine to contract your abs.

• As your let the abs expand back out, take a natural inhale, then again take a sharp exhale. Continue in a rapid succession, with about one exhalation per second, for 20 breaths. After the last exhale, allow your breath to return back to normal.

• Take a moment to notice how you feel, then slowly open your eyes and draw your awareness back to the room.

Downward Facing Dog

This simple inversion is beneficial for relieving stress and anxiety, while also improving flexibility.

1. Begin on your hands and knees in a tabletop position. Walk your hands forward a few inches so that your wrists are in front of your shoulders.

• Tuck your toes under and press into your palms as you begin to straighten your legs and lift your hips up towards the sky.

• Lift up through your tailbone as you pull your navel in towards your spine and press your chest towards your thighs. Try and make your back straight. Gaze towards your belly and hold here for 8 slow breaths.

Tip: If your lower back is tight, keep a bend in your knees while holding this pose.

---

Supported Shoulder Stand

This pose compresses the thyroid and parathyroid glands to help with metabolism and immunity.

1. Begin lying down on your back with a block off to one side. Place your arms down alongside your body. Draw your chin down towards your chest to keep your neck long.

• Bend your knees and place your feet on the mat, hip-width distance apart. Press into your feet to lift your hips up into a bridge pose. Slide the block, on the lowest or the medium height, beneath your hips and lower your sacrum down onto the block.

• Pick your feet up off the mat and straighten your legs up to reach your feet towards the ceiling. Your lower back shoulders should feel supported by the block. Keep your palms face down. Close your eyes and hold for 8 slow ujjayi breaths.

Reclined Cobblers

This restorative pose opens up the chest and the hips. It helps balance the nervous system by bringing the body and mind into a relaxed, parasympathetic state.

1. Start by placing a bolster or long pillow vertically up and down your mat. Place a block off to either side of your mat.

• Sit in front of your bolster with your knees bent and your feet on the mat. Walk your feet all the way together, then let your knees fall out wide. Keep the soles of your feet touching. Grab your blocks and slide one block underneath each thigh for support.

• Place your hands behind you and carefully lower your back onto the bolster. Your butt should stay on the ground. Take your arms out by your sides and turn your palms to face up. Close your eyes and hold for 3-5 minutes.

Supported Upright Angle

This pose helps to open up the hips and hamstrings. It also helps to release stress and achieve a sense of calm.

1. Begin seated on your mat with your bolster or long pillow in front of you. Separate your feet out wide, with your toes pointing up towards the sky. Slide one end of the bolster between your thighs.

• Place a rolled up towel or blanket on the far end of the bolster and slowly lower your forehead down onto it.

• Place your forearms on either side of the bolster and close your eyes. Allow yourself to completely relax and stay here for 3-5 minutes.

---

Viparita Karani with Baddha Konasana Legs

This relaxing pose helps direct energy upwards within the body, allowing your body to drop into a restful state.

1. Begin with a block off to one side and sit next to the wall with your legs parallel to the wall. Roll back and slide your legs up the wall.

• Bend your knees and press your feet into the wall to lift your hips. Slide the block underneath your sacrum.

• Extend your legs up the wall. Then bend your knees and bring the soles of your feet to touch, letting the knees fall out wide. Spread your arms out wide by your sides, with your palms facing up. Close your eyes and find a natural breath. Allow the muscle of your face to relax and hold for 5 minutes.

Yoga Nidra Savasana

Yoga Nidra, also referred to as “Yogic Sleep,” is a meditation technique that allows for ultimate relaxation, bringing us into a state of deep relaxation and releasing stress and tension.

1. Begin by lying down on the floor in comfortable Savasana, corpse pose. Turn your palms to face up and take your feet out wide, letting your toes fall outward. Get comfortable and close your eyes. Take 3 deep breaths in through your nose and out through your mouth.

• Gradually move your awareness throughout your entire body. Start at the tips of your toes, feeling each toe individually. Work your way up through your feet, through your ankles, up your shins and calves, through your knees and thighs, to your hips. Scan your belly and back all the way up to your shoulders, down your arms, to your hands, and all the way to your fingertips. Scan back up your arms and shoulders to your neck and throat, up the back of your head and through your ears, chin, lips, nose, and eyes, going all the way up to the crown of your head.

• Then bring your awareness to your breath, noticing where your inhales fill up your body and the length of your breath. Without judgement, notice any other thoughts that come in and just watch them float back out. After a few minutes, when you are ready, draw your awareness back to your body, then to the room, slowly allowing yourself to come out of it. Blink your eyes open.

Watch this video – 10 minute Yoga for LUPUS – Gentle Yoga Stretches for Autoimmune Disorders and Chronic Pain

Written by Kelly Collins

Author Bio:

Kelly is a certified Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has her B.S. in Kinesiology from San Diego State University. She is co-owner of Roaming Yogi Adventures, a yoga and adventure-based retreat. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook