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Leg Cramps And The Paleo Diet

Leg Cramps And The Paleo Diet

| October 31, 2017 | 0 Comments

Both Paleo enthusiasts and skeptics are highly concerned about issues related to leg cramps. In fact, it is major concern for those who start out new on Paleo diet. However, leg cramps may also occur after a few months of starting with Paleo diet. Most people experience a sensation in legs that usually starts on the calf muscles further radiating to the shins.

Leg Cramps And Its Association With Paleo Diet

Leg cramps are essentially caused when muscles become unable of relaxing appropriately. This generally occurs when actin and myosin do not get fully detached and inhibits the process of muscle relaxation. For appropriate actin and myosin detachment, body requires Adinosin Tri Phosphate and magnesium. Absence of any of these disrupts the process of muscle relaxation and leads to leg cramps.

There can be several other reasons of leg cramps including sodium depletion, sodium intoxication, oxygen deficiency and oxygen intoxication. Potassium depletion, vitamin D deficiency, calcium deficiency and vascular diseases can also be some reasons behind leg cramps.

People following Paleo diet, may experience leg cramps in the beginning. Such an uncomfortable experience is generally a result of change in food habits. However, Paleo diet helps people take better control of insulin, helps in weight loss and aid in maintaining blood pressure. This is due to the fact that Paleo diet contains very less sodium. However if leg cramps are severe, Paleo dieters may increase salt intake for a few days. Vitamin D, vitamin B, calcium and the magnesium supplements can also be taken.

Leg Cramps Remedies

If you are a Paleo dieter and experiencing leg cramps, it is recommended that you first start physical home remedies. Some of these remedies include stretching of legs, massaging with hot oil and alternating hot and cold compress. In case, there is either no or very little relief, switch to basic supplements of minerals and vitamins. Minerals and vitamins efficiency may lead to irregular muscle functions.

If leg cramps are painful, try calf stretching exercises. You can do it by standing against the wall and placing your hands on it. Now try pulling your left leg gently such that your heel is on the floor and the knee is straight. Repeat the same for your right leg.

In case, there is very little relief from physical therapy and exercises, try making some food adjustments. Low carbohydrate diet is generally low in potassium, sodium and magnesium. Supplement your diet with some salt so that you have enough sodium and other minerals. You can gradually decrease the salt intake after few months. In case you do not experience any relief, give up the diet for some time as it can be a natural effect of going on in low-carbohydrate diet. Alternatively, supplement your diet with magnesium rich foods such as sardines, almonds, tomatoes, spinach, broccoli, pork chops, Chinese water chestnuts, winter squash, apricots and honeydew melon.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

Adding nuts to your diet

Adding nuts to your diet

| October 31, 2017 | 0 Comments

Nuts, also known as the nutritional powerhouses, offer numerous health benefits. Ask Paleo dieters and they will be able to tell you how nuts bestow a not-so-guilty satisfaction. Nuts have abundant amounts of good fats and they are also rich in fiber and protein. Moreover, nuts are low in carbohydrates and even those on a strict low-carb plan can indulge in nuts and enjoy these functional foods. Below are some more reasons of why you should add nuts to your diet:

  • Nuts are rich sources of essential (omega-3) fatty acids.
  • Nuts provide the needed dietary fiber
  • Controls glucose and cholesterol levels in your bloodstream
  • Helps in preventing heart diseases

Which Nuts Are The Best

Almonds: Almonds are good sources of magnesium, copper, manganese, riboflavin, selenium and vitamin E. Almonds are known for improving memory, anemia and constipation. It is also effective in reducing cholesterol and they help the body in stimulating the ‘feel good’ hormone called serotonin. Almonds are extremely good for those who often suffer from anxiety and depression.

Macadamia nuts: It is very low in PUFA which makes it ideal for Paleo dieters. It is also a good source of copper, thiamine and manganese. Because Macadamia nuts are low in anti-nutrients such as phytic acid, they can be consumed in high amounts also.

Walnuts: It is the perfect choice for all those who are looking for a low-carb nut. Although almonds also fall into the category of low-carb nuts, but walnuts are 1 step-up over almonds in a way that it is an extremely rich source of omega 3 fatty acids.

Chestnuts: Low in PUFA and phytic acid, chestnuts are a great choice for paleo dieters. In fact, you can roast them, even at high temperatures without any problem. Chestnuts are a good source of vitamin B6, cooper, manganese, and vitamin C.

Hazelnut: There is no doubt that hazelnuts have high amount of fat content but these nuts contain zero cholesterol. Hazelnuts are also a rich source of vitamin E and Folate.

Pine Nuts: Rich in Vitamin A, pine nuts help in strengthening our immune system. It also has good amount of vitamin C and vitamin D.

Smart Ways To Add Nuts To Your Diet

Salads: You can topple a fresh salad with different type of nuts such as hazelnut, walnuts and pecans. Make sure your salad has a lot of fresh ingredients such as tomatoes, spinach etc. Also ensure that you use only unsalted nuts.

Baked Chicken: Chicken does not only offer a lot of protein, it is also very filling and a low-cholesterol food. It is better if you use enriched omega 3 variety of chicken. You simply need to bake skinless chicken with variety of herbs such as garlic, oregano etc and top the baked chicken with thinly-sliced almonds or other nut varieties.

Smoothies: Smoothies make perfect breakfast. All you require to do is blend fresh fruits and vegetables such as oranges, spinach, apple, carrots etc. in a blender. Simply add some almond or walnut pieces in the Smoothie. You may blend the entire mixture again.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

 

Best oils to cook on a Paleo Diet

Best oils to cook on a Paleo Diet

| October 31, 2017 | 0 Comments

The Paleo, that has been named after the Paleolithic Era may not sound like the best and most exciting diet, but there is no doubt that that it is a healthy way of life and one of the best means of staying away from weight loss as well as disease prevention.

In Paleolithic Era, the hunter-gatherer society use to scavenge for animals and edible plants from the wild. This was essentially the time agriculture and animal husbandry had not begun. Those who advocate Paleo diet tout its various advantages and boast that this diet caters to a huge decrease in toxin levels. Additionally, the diet excludes sugar-laden and highly-processed foods, making sure that the followers of this diet eat foods that have high nutrient value.

Best Oils to Cook on a Paleo Diet

There are many books on Paleo diet and different authors have different views on the kind of oils that should be consumed by those following Paleo Diet. The consensus, however, seems to be that oils from all the plants that are allowed can be consumed. Following are some recommendations.

High Heat/ Browning/ Frying: Palm Oil, Coconut Oil, Ghee or clarified butter and Lard are some oils that are recommended if the cooking necessitates high heat.

Light Sauteing/ Medium Heat: For cooking on medium heat, Sesame Seed Oil, Olive oil, Pistachio oil and hazelnut oil are recommended. In fact, these oils are also called low temperature cooking oil.

Baking: Pumpkin Oil and Sunflower Oil are recommended if you need to bake the food or cook it at extremely low flame.

No Heat: If the food you are preparing does not require any heating, you can use fish oil, flax seed oil, hemp seed oil, cod liver oil and nut oil. Canola oil is universally endorsed.

It is very important for you to understand that good fats do not add to the extra calories and weight. It is only the unsaturated fats that are actually harmful for your body. Saturated fats are not as harmful, but these should also be consumed in moderation. When it comes to Paleo dieters, some fats are good and are the main source of energy for the diet followers. These fats produce ketones bodies, which is very important for staying healthy.

Oils That should Be Eliminated From Paleo Diet

Those oils that are rich in Omega-6 or polyunsaturated fatty acid should be completely eliminated from the diet. It is these oils that actually harm the body. Examples of these oils include peanut oil, corn oil, grape seed oil and soybean oil. Oil such as coconut oil is recommended because it is 92% saturated fat. Ghee and butter are also recommended because they contain conjugated linoleic acids. Similarly, avocado oil that is rich in fiber, potassium, vitamin E and vitamin B is also recommended.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

Alcohol and Paleo Diet

Alcohol and Paleo Diet

| October 31, 2017 | 0 Comments

Those on Paleo Diet often enjoy indulging in alcohol, but there are many who wonder if Alcohol is “Paleo” or not. If one looks in the real sense, it is obvious that our paleolithic ancestors did not consume alcohol, but the real question is, with so many good, bad and ugly effects, should alcohol be completely eliminated from our diet?

What actually is Alcohol?

According to medical dictionary, Alcohol is an organic chemical and it includes ethanol or ethyl alcohol. It is a colorless and inflammable liquid that is generally a product of starch or sugar fermentation. Alcohol is also a psychoactive drug that has strong inability to alter the behavior and attitude of a person, especially those who are addicted to it.

Alcohol and Paleo Diet

Almost all of us know that consumable alcohol is available in form of beers, wines and spirits. While beers and wine are direct derivatives of starch or sugar fermentation, generally from fruits such as grapes and grains such as barley, spirits are products that are derived after distillation of the fermented product. The distillation process is performed to eliminate any proteins or residues from the fermented product in order to make it completely gluten-free.

Although quite sporadically, but unknowingly our paleolithic ancestors have consumed atleast a little alcohol by eating those fruits that had already started to ferment. This also suggests that wine is possibly the closest form of alcohol that human bodies in this age also are used to deal with.

Benefits Of Drinking Alcohol

Although alcohol is a very common recreational drug but a lot of people are unable to distinguish between the good and bad effects of alcohol. In fact a lot of people think whether or not drinking alcohol offers any benefit? The answer is simple. Drinking alcohol offers a lot of benefit but only if it is consumed in moderation. There have been many studies and a number of scientific reviews that suggest that those who have alcohol in moderation have a stable heart condition and it also lowers the risk of cancer. Here are some more benefits of alcohol when it is consumed in moderation.

  • Alcohol is an excellent relaxant.
  • Alcohol lowers the risk of cardiovascular disease.
  • Alcohol improves insulin sensitivity
  • Alcohol also reduces risk of ulcers and infections
  • Alcohol thins blood and therefore it is great for those who are at risk and for atherosclerosis.

Demerits of alcohol consumption

  • Alcohol is a hepatotoxin, excess of which can toxicate the liver and cause damage. Some of the other dangers of alcohol are listed below.
  • Alcohol causes loss of coordination, inhibitions and fine motor skills.
  • Alcohol is highly addictive, which leads to many behavioral and social problems.
  • Alcohol also causes electrolyte imbalances.

Conclusion

Drinking Alcohol is particularly damaging when it is consumed with oily and fatty food. Because Paleo diet pills in low polyunsaturated fat diet, consuming alcohol along with it in moderation will not have any harmful effects.

Find out more about Paleo Diet with The Paleo Diet Handbook. Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

Staying Paleo while Traveling

Staying Paleo while Traveling

| October 31, 2017 | 0 Comments

Staying Paleo while traveling is something most people find hard to follow. In fact, for most of us, cooking a healthy meal at home is an enjoyable and comfortable experience. But what happens the moment you step out of your cave’s comfort, whether it is business or pleasure? Most of us get lured by the big macs, chocolate donuts and french fries and end up eating junk or non-healthy food. After all, it is extremely difficult to control our taste buds when we are away from home, especially when ‘junk’ is all around. However, there are ways and strategies that you can adopt if you do not want to compromise on your health and stay paleo even when you are traveling. Here are few tips:

Pack Your Snacks

Sounds boring! But it really helps. In fact, your preparation is the key. People, almost all of us, start our trips early morning. Kids love munching in the car. Moreover, you can keep your kids and yourself busy for a while eating raisins, fresh fruits, nuts, cheese sticks etc. before you get down to some fast food joint for breakfast. Another advantage that you will get out of packing snacks is that you will not have to get down frequently at restaurants or burger shops with your kids frequently.

Choose your restaurants very carefully

When you are out for vacations or business, you cannot eventually escape eating in a restaurant. What you can definitely do is choose your restaurant very careful manner. Do not choose to eat at a fast-food corner; rather visit a sit-down restaurant so that you can enjoy larger menu options. Choosing a sit down restaurant will also help you customize your meal. Try Cracker Barrel, it is an excellent choice for breakfast and they offer low carb meals. There are many other restaurants that serve different salads. All you need to do is make sure that your order includes paleo stuff such as chicken, steaks, shrimp etc.

Cook Yourself

Sounds strange! But you can easily cook for yourself and stay on Paleo if you choose a hotel that offers kitchen with its rooms. It is always better you book a hotel in advance. Look for different options and offers available on the internet and make an online booking in advance.

Stay Hydrated

This is one of the most important aspects of staying Paleo while traveling. Make sure that you drink enough water while traveling. This will also not only help you stay hydrated, you will be able to reduce your craving to eat. Drinking optimum water will also make you feel full and keep you off the grazing throughout the day. Try coconut water.

Make an Itinerary

When you have an itinerary or things to do list with yourself, you can plan in advance and schedule yourself. This will not only save your time and help you get the most out of your holidays, you can find some time to visit local fruit and veggies shop and get some fresh produce for yourself. This way you will have control over what you are eating.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

Supplementing on a Paleo Diet

Supplementing on a Paleo Diet

| October 31, 2017 | 0 Comments

Whether or not one should take supplements, be it vitamins, calcium or something else, with Paleo diet has always been an arguable issue. There are many people who lack knowledge regarding proper use and undesirable effects of vitamins, minerals and other supplements but they still take these supplements thinking that these supplements will benefits their health. In reality, the scenario is much more complex than it seems.

The Actuality

Enter any grocery, convenience or health food store and you are likely to find various nutritional, food or dietary supplements. But is it really worth taking these supplements? In actuality a healthy diet is the best way of meeting nutritional needs of your body.

Dietary supplements do offer benefits but only if you have an ailing health condition or it is difficult for you to adhere to a healthy diet. Moreover, supplements should only be taken after your doctor’s consent. Several studies and researches suggest that supplements are not capable of providing the desired nutritional or health benefits that can otherwise be derived from whole foods. In reality, vitamins and several other nutrients are poorly absorbed by body and the hard-earned money you spend on buying the supplements goes in drain. Additionally, the multivitamins of nutrients that are packed in a small pill may even irritate sensible guts.

Phyto-chemicals or potent nutrients naturally occur in vegetables and fruits and it is not possible to synthesize them. This means that, how many ever synthetic vitamins or other supplements you have, they cannot provide you these phyto-chemicals. Additionally, whole foods offer combination of nutrients along with cellulose or fiber that is very important for health. Multi-vitamins, antioxidants and lycopene supplements cannot provide you the required fiber.

Side Effects

Sounds alarming! But it’s true. Multivitamins and food supplements also offer a number of adverse side effects. For instance, consuming supplemental vitamin A in excessive amount can cause liver damage, birth defects and headaches. Similarly high dosage of supplemental zinc can cause vomiting, nausea and organ damage. Garlic supplements cause bleeding, nausea, diarrhea and severe allergy reactions. There are many people who take a combination of diet supplements. These people have higher risk of developing heart diseases.

Drug Interactions

Multi-vitamins and dietary supplements also pose risk of adverse reactions with prescription medication. If you have medical conditions, it can make their management more difficult and may even lead to dangerous consequences. For example, if you take some blood-thinning medication, you must refrain from taking vitamin K supplements. Vitamin K supplements may reduce the effectiveness of blood-thinning medication. Similarly vitamin C and E. supplements reduce effectiveness of chemotherapy medications. This is the reason; you must always consult your doctor before taking any dietary or vitamins/mineral supplements.

The Paleo Diet

Paleolithic Diet Theory is known to be a holistic, integrated and comprehensive approach towards diet and nutrition. In fact, Paleo diet is known to contain the best features of a number of dietary theories. Paleo diet covers all major dietary components such as proteins, fats, antioxidants, carbohydrates and phytosterols and that is why it is one of the most appropriate diets to follow.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

Good Omega-3 Fat Food Sources

Good Omega-3 Fat Food Sources

| October 31, 2017 | 0 Comments

It has been medically proven that omega 3s help in reducing the fat content in our body, thus lowering the levels of triglycerides as well, which are known to be serious risk factors for heart diseases. Besides being heart-healthy, omega 3s can also be effective for alleviating conditions such as depression, fatigue, itchy and dry skin, type 2 diabetes, joint pain, brittle nails, hair fall, and inflammation.

Research suggests that eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA) are the most beneficial omega-3 fatty acids. Research also reveals that the omega-3 fatty acids that are obtained from food are absorbed by body in a better manner that those obtained from omega-3 supplements. Fatty fish is considered to be the best source of omega-3 fatty acids but there are many other food items as well that contain omega-3 fatty acids. Given below are some of the best sources of omega 3s, which you can incorporate in your daily diet to improve your overall health.

Fish

Although, fatty cold water fish is considered to be one of the best sources of heart-healthy omega 3s, other wild-caught fishes such as tuna, salmon and swordfish also contain these health boosting oils. Sardines, herring, and mackerel are some more fishes high in omega 3s level.

Nuts and Seeds

Hemp seeds, flax seeds and hemp nuts are contains omega 3s plenty. Make sure that you consume these nuts in milled or grounded form and not in whole form. Other nuts and seeds rich in omega-3 fatty acids include pumpkin seeds, mustard seeds and walnut. These nuts and seeds are easily available at grocery store and you can have them without any restriction.

Oils and Supplements

Hemp, Canola, flax seeds, rape seeds, soybean oil and olive contain omega-3 fatty acids. Hemp oils and flaxseed oils are known for the highest concentration of omega-3 and they are also available in capsule form.

Vegetables and Beans

Tofu that is derived from soybeans is considered to be a better source of omega-3 fatty acids than that of soybeans. However, soybeans also contain omega 3 fatty acids in high levels. Other sources offer omega-3s include cabbage, cauliflower, romaine lettuce, squash, broccoli, Brussels sprouts, green beans, spinach, collard greens and kale.

Fortified Foods

Omega-3 fatty acids can also be added to those food items that do not naturally contain them. For instance flax and hemp seeds along with soy milk when added to bread make it rich in omega 3s. Similarly, olive oil and flax can be added to margarine to make it rich in omega 3 fatty acids. Other combinations include blend of olive, flax and canola oil for salad dressings and flax seeds in yogurt.

Other Sources

Winter squash, dried ground oregano, eggs and kelp are some excellent sources of omega-3 fatty acids.

Intake

According to Institute of medicine, adequate intake level of EPA, DHA and ALA are 0.11, 0.16 ad 1.1 grams per day respectively. According to National Institute of Health, omega-3 fatty acids intake should at least be 2 percent of the total calories intake.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

Best Low-Calorie Fruits and Vegetables

Best Low-Calorie Fruits and Vegetables

| October 31, 2017 | 0 Comments

Going for a low calorie diet invariably includes colorful and highly nutritious fruits and vegetables. Fruits and vegetables are not only rich in nutritious value but also considerably low in calories. As there is a wide variety of fruits and vegetables available, you may be in a chaos to choose those which are very low in calories. What are the best low-calorie fruits and vegetables?

Best Low Calorie Veggies

There are several choices of nutritious and low calorie veggies available to choose that supply less than 20 calories.

Spinach

Spinach is the best green leafy vegetable that has no alternatives for its rich nutritious value. It is the one and only veggie that provide a rich blend of nutrients. It is complete pack of Vitamins and contains rich quantity of Vitamin K, which facilitates good and stronger bone health. Other nutrients of Spinach include Calcium, Manganese, Folic Acid, Iron, Magnesium, etc. Addition to all, it is very low in calories.

Tomatoes

A handful of tomatoes are the richest source of vitamin C and beta carotene which has almost no calorie. It brings miraculous improvements on skin health and provides a glowing replenished skin.

Pumpkin

Most of the people tend to remember pumpkins only at Halloween or other associated event. Yet the nutritious and healthy benefits are not revealed. It is one of the vegetables that are very low in calorie. Pumpkins are a rich source of Vitamin A and Potassium.

Other best low calorie veggies are:

  • Red radish
  • Celery
  • Broccoli
  • Green leafy vegetables
  • Cucumber

Best Low calorie Fruits

Similar to veggies, a lot of colorful variety of fruits, nature’s wonderful gift that are packed with nutrients are high in fiber and low in calories.

Cherries

The super natural fruit is one of the best natural detoxifier that is very low in calories. The healthy fruit is rich in anti-oxidants and assist in battling against the deadliest disease cancer

Grapes

Similar to Spinach in veggies, Grape is extremely nutritious fruit that is equipped with all essential nutrients with very less amount of calories. It is a good source of Vitamin C and potassium and also contains fiber, magnesium, calcium and phytosterols. Another amazing property of this fruit is that it has effective anti-cancer properties and cholesterol lowering properties.

Watermelons

Watermelon is one of the most nutritious fruits that is a rich source of vitamins and with zero calories. Similar to citrus fruits, it is also the richest source of Beta carotene. The fruit accounts for more than 92% of water that keeps the body cool and hydrated.

Other best low calorie fruits are:

  • Strawberries
  • Peaches
  • Cranberries
  • Rasberries

The colorful and nutritious diet including best low calorie fruits and vegetables changes your mood and boost up your energy levels that keeps you active and energized throughout the day. Further, It provides a miraculous improvement on overall health including skin, hair, digestive system, etc. All these health benefits are derived along with losing weight.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

Books: Wheat Belly

Books: Wheat Belly

| October 31, 2017 | 0 Comments

Though most abundant, Wheat is one of the most problematic foods. Moreover, its intake significantly impacts the fat deposits in body, particularly around the stomach. There are a lot of people who consume wheat and other refined carbohydrates to meet their nutritional requirements but for many wheat is the reason behind fungal or bacterial dysbiosis, leaky gut syndrome, food allergies and a number of other health problems. Dr. William Davis, a renowned cardiologist explains in his book “Wheat Belly” how limitation of wheat from our diets can help us transform ourselves by shrinking unsightly bulges, preventing fat storage and reversing myriad health problems.

Book: Wheat Belly

In this book, Dr. William Davis takes readers through a journey that introduces readers to wheat as an ancient grain and how in current scenario it has changed to omnipresent and heritably modified franken-food.

In America, more in 200 million people consume wheat products on daily basis. It is because of this reason; a majority of Americans experience its ill effects including rashes, unattractive stomach and a number of food allergies as well. Dr. William Davis explains that the excess fat or body has nothing to do with sloth, gluttony or too much butter. It is essentially the whole grain wraps that majority of Americans eat for lunch.

Dr. William Davis witnessed more than 2000 patients restore and regain their heath after they gave up wheat. Dr. Davis researched further and came to a conclusion that wheat is the major cause behind nationwide obesity epidemic and it is only by eliminating this problematic grain from diet, people can realize optimal health and dramatic weight loss

In “Wheat Belly,” Dr. Davis exposes the detrimental and ill effects of consuming wheat, at the same time providing readers a rescue. Dr. Davis also reveals an easy-to-follow, step-by-step diet plan that readers can follow to ward off the health and problems and carry-on with a wheat-free lifestyle. The book also comes with a number of case studies of those men and women who have changed their life and completely transformed themselves, both look wise and health wise after eliminating wheat from their diet. The action plan mentioned in the book has worked for hundreds of Americans and so it can work for you.

The Wheat Belly diet

Foods You Need To Eliminate: According to Dr. Davis, you must eliminate all wheat-based products including breakfast cereals, noodles, breads, pasta, pancakes, waffles, bagels, muffins, donuts, crackers and pretzels,. You must also refrain from oat products (including oat bran and oatmeal), cornstarch-based products, candies and sugary soft drinks.

The ‘Never-Have’ food list: Dr. Davis recommends complete elimination of fried foods (including hot dogs, bacon, sausages), foods containing corn syrup, rice, potato products.

Foods You Can Have Unlimitedly: You can have as many vegetables as you want to have except potatoes. The list includes raw nuts, pork, chicken, turkey, eggs, pumpkin, coffee, teas, water, and a number of other food items.

Food That Should be Taken in Limit: Fruits like berries, apples, peaches, banana. Dairy products should also be taken in limit.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

How to stick to a Paleo Diet

How to stick to a Paleo Diet

| October 31, 2017 | 0 Comments

Weight loss doesn’t always come easy on a Paleolithic diet. For many, it is challenging to stick to a Paleo diet. In fact, there are a number of people who are interested in Paleo diet just because they’ve heard that it can help in losing weight quickly and burn fat without worrying how much calories are being eaten. There is no doubt that Paleo diet offers promising results but the Paleo diet food list is quite different from what other diet food lists offer. Because of this reason, those on the patio diet need to practice a lot of persistence and planning in order to reach a healthy weight or realize the desired results.

Paleo Diet Understanding

Paleo diet which is also called the Caveman Diet or the Hunter Gatherer diet advocates eating of only those foods that people from Stone Age used to eat, especially the ones that were available in nature during the hunter gatherer. The diet involves eliminating unhealthy carbohydrates, sugar and processed food from the diet.

The best way of making this diet work is by sticking to all-natural foods such as nuts, fresh fruits, meet, seeds, fresh vegetables etc. It is obvious that there aren’t many choices but it is advisable for you to find out the list of food items that are permitted in Paleo diet and stick to them. Reindeer, wild boar, rabbit, bison, goose, salmon, wild turkey, fatty fish, mussels, herring, crab, coconut flesh, root vegetables and leafy vegetables are permitted in Paleo diet. Spices and natural flavor enhancers are also permitted in this diet.

Tips for Sticking with the Paleo Diet

Here is what you can do to stick to the Paleo diet.

Eat a variety of foods: Though processed foods, grains and dairy products are not allowed in Paleo diet, still it is one of the most liberal diet programs and there are dozens of different food items that can eat. Moreover, there are no restrictions on high-protein meals. You can enjoy as many paleo items you want, without thinking about calories.

Overcome emotional eating: there are a number of people who start eating unhealthy and high-carbohydrate foods when they are emotionally down, just in order to feel better. Such people need to practice to stop eating when they feel lonely, sad, anxious or depressed. A better way to deal with the situation is to focus on eating only when you feel hungry.

Have a Satiating Meal: one great advantage of following Paleo diet is that you can eat till the time you feel satisfied, there are no restrictions and there is no need of starving. So make sure you eat till the time you feel completely satisfied and inculcate different food options in your meal.

Say No To Salt: Salt does not only leads to high blood pressure and other health problems; salt also causes water retention in body. Flavor your food with herbs and spices instead.

Learn Paleo Recipes: One of the great ways of sticking with Paleo diet is by learning delicious Paleo recipes. There are plenty of them you can find online and most of them are easy to cook.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

5 Foods you thought were healthy

5 Foods you thought were healthy

| October 31, 2017 | 0 Comments

Grilled chicken, leafy spinach, fresh blueberries are obviously some healthy food choices. However, there are some food items that come with a “healthy” halo even though they may be high in fat, calories and carbohydrates. That’s true, there are a number of so-called “healthy foods” that are not so nutritious. Moreover, to lose fat and build muscles, more than 90% of what you eat should consist of unprocessed whole foods. Here are 5 foods that are labeled as healthy but in reality they are not.

Cereal: Cereals being one of the most processed foods are also the unhealthiest foods. Moreover, cereals lack in fiber, are devoid of proteins and are loaded with refined carbohydrates. This means, when you eat cereal for breakfast, it elevates your insulin levels and at the same time it is also less satiating. Cereals also come with high concentration of acrylamide that causes cancer. Moreover, cereals when heated during preparation release toxins.

In case you cannot do without cereals, make sure you have the ones that are less-refined and contain more natural ingredients. In all cases, a breakfast that is rich in lean satiating proteins and contains high-fiber phytonutrients will definitely benefit your health.

Artificial Sweeteners: There are several researchers that show that artificial sweeteners are alien to human body and they also makes one feel hungrier later during the day. Moreover, several studies have been conducted to show that artificial sweeteners are linked to cancer in both humans as well as that of animals.

Pasteurized Milk: Pasteurization of milk has always been recommended as it is one of the ways of slowing down the microbial growth. Pasteurization is essentially the process in which milk is heated to a specific temperature and for a definite length of time after which, it is cooled down immediately. The process retards bacterial and microbial growth. However, the process of pasteurization leads to destruction of important nutrients that are present in milk such as iodine.

Fruit Juices & Sodas: A lot of us like fruit juices as they not only quench our thirst, they also taste great. However, fruit juices are loaded with HFCS (high fructose corn syrup) which unfortunately wreck havoc in body and shoots up the insulin levels immediately. It directly hits your bloodstream and leads to fat storage and body

The diet sodas available almost everywhere these days are loaded with AGEs (advanced glycosylated end) products. Sodas also contain toxic sweetness and potassium benzoate as preservative. Potassium benzoate gets broken down into benzene which is a carcinogen and leads to cancer.

Soy: Soy, that comes with high level of manganese, in reality, was a food that was not meant to be consumed by humans. Soy acts as thyroid disruptor, especially for those who have low thyroid function. Soy also has phytates which disrupts absorption of healthy nutrients. Chronic consumption of soy may also lead to estrogen related disorders. However, moderate consumption of Soy is considered to be healthy. Make sure you do not have mega doses of soy milk, soy sausage, soy chips and soy ice cream.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

Are dried fruits healthy?

Are dried fruits healthy?

| October 31, 2017 | 0 Comments

All of us are aware of the fact that fruits are of immense significance in the diet of a health-conscious person; but sometimes having an apple each day becomes a difficult task. Dried fruits, however, come with their own indisputable health benefits. Delicious and sweet, you can snack on them anytime and they, in turn, offer both nutrition as well as convenience. But it is important to be careful and be aware of the sugar and extra calories that some dried fruits contain.

More On Dried Fruits

These shriveled wonders are made by removing the water content of certain fruits. The fruits can be either dried naturally under the sun or a machine called dehydrator can also be used. In certain cases, the fruit is sweetened before subjecting them to dehydration. Dried fruits are available in large varieties and they retain enough nutrients even after they have been dried. Moreover, dried fruits can provide our bodies the antioxidants it requires.

Nutrition

As a matter of fact, calories contained in half-a-cup of dried fruits are much higher than the calories that are contained in half-a-cup of whole fruits. Dates and raisins are highest in calories, amongst the dried fruits that are unsweetened. Dried fruits that have added sugar are even higher in calories. Dried fruits also contain minerals and vitamins in concentrated amounts. For instance, dried bananas have magnesium in large concentration. Similarly, apricots have beta-carotene and potassium in large amounts. Dried fruits also contain high amount of antioxidants and fiber.

Nutrient Loss

Sadly, some nutrients get lost during the drying up process of fruits, particularly, iron, vitamin C and vitamin A.

Best Dried Fruits

Some dried fruits are undoubtedly healthier than others. Here is the run-down.

Raisins: Raisins offer 70% pure fructose and they are cholesterol free, fat free, and low in sodium. They also provide vitamins, minerals, antioxidants, fiber, potassium, iron and calcium. Raisins also help with healthy teeth, gums and bone density. The main ingredient in raisins is olenolic acid, which is a phytonutrient. Raisins are also good for eye sight.

Apricots: Apricots offer dietary fiber and beta-carotene boost. Apricots are also a good source of magnesium, iron, phosphorus, silicon, calcium, potassium, vitamin A and vitamin C. They also contain a powerful antioxidant known as Lycopene.

Dates: Dates are rich in iron, fiber, potassium, vitamin A and B, calcium, phosphorous and copper. However, they are higher in calories as compared to those available fresh but they are really helpful for people who suffer from fatigue, anemia or constipation. They also prevent abdominal cancer.

Cranberries: Cranberries are well known for their high content of antioxidants, which is very important for cutting down the bad cholesterol and fighting infection. Cranberry juice can help in preventing tumors and for cleaning urinary tract. Dried cranberries are easily available and they can be served in cereal, oatmeal and salad.

Prunes: Prunes are an excellent source of vitamin K, copper, fiber and potassium. Prunes are great for people who are struggling with blood sugar levels and weight loss. Prunes are helpful in preventing a variety of diseases such as colon cancer, atherosclerosis, osteoarthritis, asthma and rheumatoid arthritis.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

The Paleo Diet and Migraines

The Paleo Diet and Migraines

| October 31, 2017 | 0 Comments

Getting rid of migraine, beyond doubt can be daunting, unless you know some good way of dealing with intense nausea, throbbing head pain and sensory sensitivity. Moreover, symptoms of migraine last for days and prolonged medication can sometimes lead to emotional and physical strain, food sensitivities, psychological imbalances and nutrient deficiencies.

What Causes Migraine

There can be several causes behind migraine. Some of the common causes include:

Stress: Stress is one of the major causes behind migraine attacks. Stress is generally caused by personal crisis, pressure to meet deadlines or some problem in the family. The best way to cope up with stress-related migraine is to reduce stress as much as possible.

Certain Foods: Certain food items lead to the migraine attacks. It is mostly those food items that contain chemicals like sulfites, monosodium glutamate etc. Some of such items include coffee, tea, cheeses, chocolate, peas, wines and Chinese food. A simple way of coping up with food-related migraine is by avoiding those food items that trigger migraine.

Menstruation: One major cause behind migraines in the women is menstruation. During the menstruation period, hormones level of women often fluctuates. The best way to cope up with the situation is contacting a gynecologist so that he/she can get her medication.

Too Much Alcohol: People who drink alcoholic beverages also suffer with migraines. It is especially due to the hangover that they suffer from the condition. The best way of dealing with the condition is limiting your alcohol intake.

Medications: there are many medications that come with side effects. A well known drug in this category includes birth control pills. Migraine can be a side effect of such pills. In fact, drugs that dilate your blood vessels can lead to migraines.

Dealing With Migraines

Migraines are definitely not a pleasing thing to experience. Migraine pain is intense and is characterized by throbbing pain in the forehead, ear, temple, jaw and eyes. Sometimes, migraine sufferers may also experience blurred vision and upset stomach. However, there are ways which can help you elevate migraine pain and reduce migraine strikes.

One can have preventive medication such as divalproex sodium, calcium channel blockers prior to migraine attack. Prescription medication such as analgesics, ergotamines and triptans can also be used. Other therapies include trigger management. Herbs such as ginko, passionflower, cayenne pepper, white willow bark can also be taken.

Paleo Diet and Migraines

Paleo diet is essentially a diet that our ancestors from stone age used to eat. Diet advocates eating of only those items that were eaten during the Paleolithic period. According to experts, the diet is most natural for human beings and helps them live a healthy and disease-free life. According to different surveys, some common foods that trigger migraine attacks include chocolate, cheese, bananas and citrus fruits. Almost all these items are restricted in Paleo diet. Moreover, Paleo diet does not include those food items that are processed. This is why Paleo diet is considered to be one of the most appropriate diets for those people who often suffer from migraine.

Find out more about Paleo Diet with The Paleo Diet Handbook.  Click here to Download now the The Paleo Diet Handbook with Diet Generator included.

The Paleo Solution

The Paleo Solution

| October 31, 2017 | 0 Comments

If you have been finding out ways to stay young and lose fat while avoiding diabetes, cancer, Alzheimer’s, Parkinson’s, heart disease and a host of other diseases, the best course of action would be switching to the paleo diet.

The Paleo diet, also called the caveman diet or the hunter gather diet and it is nothing new under the sun. The diet is based on the premise that the primitive man did not have access to processed food and he depended solely on whatever was available in nature to satisfy his hunger. In current times, diet generally consists of processed on genetically modified food. This is the cause of behind caloric intake and the related diseases.

According to Paleo diet advocates, eating the way primitive man or our ancestors from the Stone Age use to eat will keep us away from a number of the degenerative diseases. Although most of us know what affects can Paleo diet bestow on us but still there aren’t many who are successfully able to follow the Paleo diet. If you are also in the same list, try The Paleo Solution by Robb Wolf. The book incorporates cutting edge research from biochemistry, anthropology and genetics.

About The Author

Robb Wolf, a biochemist is the man behind The Paleo Solution. Robb Wolf is one of the most sought after health coaches all around the world. He is known for his unique perspective as coach and scientist. His book is one of the simplest and easiest ways of dealing with nutrition, exercise and lifestyle. Robb Wolf claims that the book will help you radically change your health and appearance for good.

About The Book

Unlike other dry and boring textbooks, the Paleo solution is filled with excitement and easy to follow paleo tips. Almost all facts are supported by scientific reasons.

Many readers have reported that the book is highly entertaining and will be able to convince just about anyone to follow the Paleo diet. The book explains biological functions and how the food affects our body. The author has also explained the process of digestion, bodily functions and enzyme functions. The book also explains the way diet works and how it is actually possible to feel, look and perform better.

The Paleo Solution plan

The diet plan offered in the Paleo solution is very, very simple. According to Robb Wolf’s diet plan, you can:

  • eat vegetables with every meal
  • have lean meats with every meal
  • Have good fats each time you eat.
  • Stay away from legumes, grains or dairy

Although these are the simplified steps, Rob wolf’s plan asks you stay strictly Paleo for a month and then reevaluate to find out how you feel, look and perform. Robb Wolf also suggests working out. However, he does not want you to get into a heavy exercise routine. You can try simple workouts and stay paleo.

Paleo Breakfast Ideas

Paleo Breakfast Ideas

| October 31, 2017 | 0 Comments

Designed to mimic the way primitive man used to eat, the Paleo diet is also known as the evolutionary diet, the caveman diet, the Paleolithic diet and the Stone Age diet. Paleo diet suggests consuming natural, unprocessed foods. The reason behind this is that certain diseases such as diabetes, cancer, acne and obesity are known to be caused by consuming foods that have not been adapted genetically by our bodies to eat. The Paleo diet has been around for decades and a number of dieticians and doctors have written books on the diet, praising the effects the diet bestows.

Why Paleo Diet

The premise of Paleo diet is that our ancestors were hunted-gatherers and used to eat a diet that was generally composed of vegetables, meat, nuts and fruits. Grains or starches were not an element of their diet. If man is able to cut out the food items that were unavailable during the Stone Age, he can gain energy, strength and get respite from a number of illnesses. These illnesses are known as syndrome X illnesses and include Diabetes Type 2, blood clotting, gout, obesity, heart diseases and Dyslipidemia.

Paleo Breakfast

The best way to go about eating a Paleo diet is eating simply and avoiding foods that contain legumes, grains, soy, salt, dairy, processed sugar, yeast and starchy vegetables such as yams or potatoes. Most vegetables and fruits are acceptable on this diet. Paleo dieters can also eat nuts, eggs, meat and nut flours. All you need to do while making Paleo breakfast is follow the guidelines and add a little creativity

Pancakes

Surprised! Why not? Normal pancakes are made using milk and flour but Paleo dieters can replace the white flour with almond flour and regular milk with coconut milk. Take approximately a cup of almond flour and mix it with a quarter cup of coconut milk. Add one egg and some blueberries in the batter. We need to put this batter over a hot skillet and keep flipping the pancakes when you were able to see small bubbles on the batter.

Eggs, Steak or Bacon

Bacon, eggs or steak are acceptable on Paleo diet and can be enjoyed for breakfast. You can prepare an omelet containing mushrooms, spinach and onions and top it with sliced avocado and fresh salsa. You can serve this omelet alongside cooked sausage or bacon.

Crustless Quiche

This dish is great for those who have busy mornings and would like prepare something that can be kept in the refrigerator for up to five days. You need to heat a tablespoon of olive oil and then add half onion, chopped and chopped red bell pepper in it. You need to cook the onions till they are translucent and then add a little spinach puree. Cook till the spinach has thickened. Now beat 5 to 6 eggs in the large bowl and add it to cooked vegetables. Add salt and pepper to taste. Cook till the eggs are set.

Smoothies

Combine coconut or almond milk with ice cubes or frozen berries and grind in a blender. You may also add cashew butter or some other nut butter. It will not only increase the protein content of smoothie, it’ll also enhance its flavor.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.

Paleo Diet & Children

Paleo Diet & Children

| October 31, 2017 | 0 Comments

According to the experts, eating those food items our ancestors from the stone aged ate during the Paleolithic period is the most sorted way of achieving a healthy weight, avoiding autoimmune conditions such as multiple sclerosis, human carotid arthritis and lupus, and preventing chronic diseases such as diabetes type II, stroke and other cardiovascular diseases.

Why Paleo Diet For Kids?

One of the most common problems in United States is increasing number of obese and overweight children. As a matter of fact, childhood obesity has increased more than three times in last 35 years. The Paleo diet, which is also called the caveman diet, can be a lifesaver for such children.

The Paleolithic diet focuses on only those food items that are considered to be the basic foods of the earth. Our ancestors from the stone age did not eat any of the food items that were unnatural. Agriculture and animal husbandry had not been introduced in that period and therefore, they used to eat only those food items that were naturally available.

The Paleo diet eliminates all dairy products, grains, sugar, legumes and processed foods and promotes consumption of vegetables, seasonal fruits, grass-fed meat, wild-caught fish, free range chicken and eggs. There is no restriction on eating oils as they supply healthy fats. Those on Paleo diet can freely eat olive oil, coconut oil, avocado oil, seeds and nuts.

There are some parents who hesitate introducing Paleo diet to their children. However, they do not know that paleo diet can be in life-saver for their children. Parents must understand that our ancestors in Hunter-gatherer age lived in complete harmony with their food. At that time, these people hardly faced any metabolic problems and digestion problems. Moreover, their immune system also functioned without any flaw. This is why, the diet is recommended for both adults as well as children.

Putting Your Kids On The Paleo Diet

Here is how you kids should be introduced to the Paleo diet.

Eliminate Gluten: Start by eliminating gluten and grains from your child’s diet. As per the Center of Celiac Research, more than 6% of the total American population is sensitive to gluten. This is one of the main reasons behind gut level irritation and health problems in children such as attention deficient hypersensitivity disorder (ADHD), autism, and trouble in concentration. The grains that we eat are full of gluten and therefore it is very important to eliminate from your child’s start. The first step to introduce your child to Paleo diet is eliminating breakfast cereals, bread, granola bars, sauces, pasta, marinades etc.

Cut Out On Sugar: Paleo diet does not recommend eating of refined and processed foods. You’ll have to ask your child to give up more candies, cookies, pancakes, sugary fruit roll-ups, soft drinks and syrups.

Supplement Carbohydrates: Paleo diet for children does not have to be a strict low-carbohydrate diet. If a child is not overweight and is physically active, make sure they consume carbohydrates from natural sources such as fruits, vegetables and Cubans. You may give your child spaghetti squash, sweet potatoes, butternut squash, melons, berries and other seasonal fruits.

Supplement Calcium: It is important for you to supply a diet to your child that is rich in calcium so that your child can have strong bones and teeth. Make sure you give your child those vegetables and fruits that promote bone health.

Find out more about Paleo Diet with The Paleo Diet HandbookClick here to Download now the The Paleo Diet Handbook with Diet Generator included.