Your Paleo Plate

 

 

One area where many people struggle when eating paleo is finding the right balance in their meals. On the surface eating paleo seems simple, you just opt for meat instead of junk food and you are good to go, right?

 

The answer is yes and no. Yes, eating paleo can be easy but no that doesn’t mean that you don’t need to put some thought and effort into your meals. Paleo is about balance, and if you aren’t paying attention to that balance when you are eating, you won’t be experiencing the full benefits of everything eating paleo has to offer.

 

For instance, let’s say that you ate an abundance of protein but you didn’t eat any fiber or healthy fats during the same meals when you were eating protein. While it is true that we naturally need a lot of protein in our diets, protein needs something to help push it through your system. In other words if you are eating protein but you aren’t eating anything else with it, then you are doing yourself a huge disservice.

 

So What Goes Into the Perfect Paleo Meal?

 

There are three things that you should eat at every meal:

– Protein

– Healthy Fats

– Vegetables

 

These three things are like the perfect ‘paleo triangle’. No two can stand on their own but when you combine them they will do amazing things for your body.  

 

Protein helps you to feel full. If you are getting hungry between meals it is likely because you don’t have enough protein in your system. In addition to feeling full, protein also helps everything from your muscles to your skin and nails.

 

Healthy fats are critical for variety of reasons. First, when you combine proteins with healthy fats you tend to stay full for a longer period of time. Secondly, healthy fats help to keep things moving in your system, allowing you to naturally start to lose weight. Lastly, healthy fats help to protect your body’s vital organs.

 

And then there are your vegetables. It’s no secret that veggies do a lot of great things for our bodies, but there are two things in particular that are critical for your health. The most obvious is that vegetables flood the body with the nutrients that it needs. But certain vegetables also give your body a healthy dose of natural hydration. And of course, that hydration helps every other process in your body.

 

Generally, you want to be sure that your protein is about twice the size of your palm. While there is no real limit to the healthy fats and non-starchy vegetables that you can eat, it is a good idea to make sure you have more of these items than you do your protein. Remember, your goal is to help the protein to get digested by your system.

 

So there you have it, the three things that you should be basing your meals around when you begin eating paleo. While you can also add things like nuts and paleo desserts to the mix, you do want to watch your intake of these things if you are trying to lose weight. 

 

Moving for Paleo

 

Whether you have been following the paleo path for a few months or a few years if you are not working out ‘paleo style’ then you are not reaching your maximum potential. Have you ever seen the insane things that CrossFit followers are able to do? These guys are the ones that are performing box jumps, running obstacle courses, and performing feats of strength that seem impossible. But somehow it is possible, and everyone from senior citizens to children are able to do things that seem downright impossible. Many times, they are even doing it with a smile on their face.

What’s their secret? Are they just better than you? Do they just have a motivation that you don’t have? Why is it that you might be killing it at the gym and still not be able to look, or perform, quite like a CrossFitter does?

Believe it or not, their secrets aren’t anything that can’t be accomplished easily. They don’t have a magic pill and they aren’t necessarily spending more time at the gym than you do now. But they are doing one thing that is critical for their success, they are making sure that their workout is meant for their eating style and vice versa.

The paleo diet is based around eating the way that our caveman ancestors used to eat, and that means eating the way that our bodies were intended to eat. The same holds true for your workouts. While CrossFit workouts look hard, (darn near impossible even), they are designed around the way that your body is supposed to be moving. Believe it or not all of those box jumps, all of those tire flips, and all of those pullups incorporate movements that are similar to the way that the hunters and gatherers used to move.

Right now, you might be training as hard as you possibly can. You may even be getting your heart rate up and seeing those muscles becoming defined. But that doesn’t mean that you are working out to your full potential and it doesn’t mean that you are working out in a way that compliments your paleo lifestyle. Even if you are doing things like running, boxing, and weight lifting now, you are still not necessarily hitting your mark when it comes to your workouts.

CrossFit workouts work for two reasons. First, because they are designed to have you moving in a way that compliments the way that you are eating. And second, because the workouts themselves have been designed and tested by other paleo eaters who have walked this path before you.

Are you ready to start your CrossFit journey?

 

What’s So Great About Paleo?

 

Unless you have been living under a rock you have likely heard of the paleo diet. This is the way of eating that is knocking people all over the world off of their feet. Not only do people who choose to eat paleo look years younger than their age, they are also more energetic, slimmer, and more than anything they are healthier.

All you have to do is look at the transformations of paleo eaters to be blown away at all that this way of eating can offer. Even without exercise, these people tend to feel like they have found the fountain of youth. Typically they have glowing skin, an ideal weight, and a stamina that cannot be matched. More often than not, the paleo eater seems to be the perfect picture of health and happiness.

But how does it work? What is the secret? There are a lot of moving parts that make the paleo diet work, but one of the biggest benefits is the way that it naturally reduces inflammation in the body. Inflammation is known as a ‘silent killer’ because it can help so many deadly illnesses and diseases to occur. To make matters worse, most of us deal with inflammation even though we do not realize it.  If you find yourself getting sick frequently, feeling lethargic, or unable to lose weight then there is likely some amount of inflammation in the body, and that can pave the way for something more sinister. So while your doctor might tell you that you have developed asthma as a result of adult onset allergies, in reality there is likely inflammation in your body that is making your allergies unbearable and because those allergies are now unbearable, they may have set you up for full blown asthma attacks. So while the inflammation itself did not cause your asthma, indirectly it is the root of your medical problems. Thankfully, it is times like these when paleo comes in to save the day.

However, paleo offers much more than simple inflammation relief. It also offers  the ability for easy weight loss, and much of that comes from protein. Protein is essential to your overall health for many reasons. For starters, our bodies require protein for more than 50% of its functions. Everything from skin and nails to healthy bones has something to do with protein. But ironically many of us are protein deficient. This is another area where paleo comes in to save the day. Because eating paleo relies so heavily on the consumption of healthy meats, it will give your body a big boost in the protein department. Additionally, protein helps you to feel full, allowing you to go longer periods of time without feeling the need to eat.  

Paleo also relies on foods that are in their ‘purest form’. Whether it is your fruits and veggies, your nuts, or  your seeds anything that you eat that is paleo will have to be as close to nature as possible. This allows your body to take in and absorb nutrients like never before.

Are you ready for paleo to change your life?

Science Behind Weak Bones

Create Health and Happiness

Let’s get to know about weak bones.

Other than strengthening of bones calcium is extremely important for muscle contraction and nerve conduction. 

Till the age of 35 only, calcium deposits in the bone.

But after that also, calcium is adequately needed because if dietary calcium is insufficient then level of calcium in blood goes down which majorly affects the muscles and nerves.

To prevent that, our body releases a hormone called parathyroid hormone which leaches out calcium from bones to fulfill levels of calcium in blood.

This leads to weakening of bones. Thus adequate calcium is extremely important even after strengthening of bones in adulthood.

Know more about other nutrients in upcoming posts.

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3 Nutrition Facts – Calcium

Create Health and Happiness

Let’s reveal 3 facts about calcium.

Nutrition Fact #1

All fruits contain negligible amount of calcium.

Nutrition Fact #2

All dairy products are rich sources of calcium and better absorbed.

Nutrition Fact #3

Green leafy vegetables and oil seeds are also rich sources  of calcium but poorly absorbed in body because they are also rich in calcium inhibitors like oxalate and phytates.

More nutrition facts in upcoming posts.

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10 Reasons To Drop Sugar From Your Diet

A few years back, we were told to cut back on salt. Then, we were told to cut back on sugar because researchers linked it to obesity, type-2 diabetes and a whole wealth of other health problems.

In 2016, the general advice is to drop sugar from your diet altogether. This is, of course, tricky because many of us have sweet tooth, thanks to diets that are rich in sugary tastiness. The more sugar we have eaten over the years, the more our body craves it now. It’s just the way of things.

The Huffington Post reports that in the US, the average person consumes more than 126 grams of sugar daily, which is almost twice the average sugar intake of all 54 countries observed by Euromonitor.

Additionally, 126 grams is two times more than the recommended daily intake, which the World Health Organization designates to be 50 grams daily for people of normal weight.

However, eliminating sugar from your diet could save you from myriad health problems in the future. Here are ten reasons why you should consider dropping the white stuff altogether:

Sugar Is Linked To Depression

Sugar is on Prevention’s list of 5 foods that cause depression – and for good reason. Multiple studies have suggested that there is a link between a diet rich in sugar and depression.

It’s important to remember that the foods you eat don’t just release their nutrients, sugars, and calories into your belly and thighs; they also send them up to your brain.

Sugar Is Linked To Obesity

In 2014, the NHS responded to an alarming headline by UK newspaper The Daily Mail that claimed, “sugar is the new tobacco.”

The NHS found that the link between sugar and obesity is indeed very real, and is caused because sugar is loaded with empty calories (energy) that your body stores for later days. Only, the later days never come and eventually all that built-up energy is turned into fat.

Sugar Is Linked To High Blood Pressure

More and more American’s are being diagnosed with high blood pressure, and Mayo Clinic suggest that a poor diet is one of the biggest risk factors.

The more sugar you eat, the more your bad cholesterol levels surge, which in turn boosts your blood sugar.

Sugar Is Increases Your Risk Of Heart Attack

It doesn’t matter how much you weigh, consuming more sugar just improves your chances of having a heart attack.

Figures in the past have shown that people who consume 25% more sugar than everyone else have a stronger chance of dying of a heart attack.

Sugar Is Addictive

While sugar is not classed as a drug, its effects are similar to heroin. For this reason, sugar is just as addictive as illegal drugs. They hijack the same neural pathways as heroin and cocaine and leave people craving more and more.

In addition, just like drugs, sugar can easily be abused.

Sugar Is Linked To Fatty Liver Disease

Sugar is largely composed of two simple types of sugars:

• Fructose
• Glucose

Fructose is very much the “evil twin” and heads immediately to your liver. Over time, too much sugar can cause a fatty liver, which, if left untreated, can lead to full-on liver disease.

Sugar Is Linked To Diabetes

No doubt, the biggest connection researchers have made is the one between sugar and diabetes.

Diabetes happens when your pancreas doesn’t create enough insulin, which is the hormone we rely on to turn sugar into fuel.

Moreover, in case you didn’t know it, diabetes not a nice disease and it can’t be cured, BUT it is totally preventable.

Sugar Could Cause Cancer

Although tests are still at their tentative stage, there is some research that suggests sugar could cause certain cancers.

Sugar Rots Your Teeth

Although sugar is certainly not the sole reason for oral issues, it can certainly cause some pretty nasty damage to your molars

This is because it leaves behind a trail of debris in your teeth, which, over time, can lead to plaque, which – if left untreated – can lead to cavities.

You’ll Feel Less Hungry

Because sugar is so addictive, it just makes you want to eat more and more. Cutting it out from your diet will harmonize your appetite and you’ll no longer feel like a bottomless pit of starvation.

 

Discover How Your Diet Helps to Prevent Depression

There are two very popular sayings. “We are what we eat” and “For every action there is an equal and opposite reaction.” Unequivocally, the food that we eat or don’t eat has a significant effect on our body when it comes to depression and anxiety.
In the article below you will find ways to control depression by avoiding, reducing or controlling the foods that boosts depression. Depression affects our work life and sometimes also our nervous system. Eating vitamin B foods will help in reducing the depression and gives a calming effect.
The following things can serve an ideal food structure to your diet:
Consume meat, seafood, poultry and items made from soybeans such as eggs, cheese, and tofu. These foods should make up thirty percent of your diet.
Make sure thirty percent of your diet includes potatoes, asparagus, broccoli, peanuts, watermelon, legumes, and oranges.
The remaining forty percent should comprise of whole grains, wheat, rice, oatmeal, and bread.
* Get complete sleep.
The food items mentioned above will help in balancing your body and reducing depression. You should get plenty of sleep as well. An irregular sleep pattern leads to many problems in our daily life and depression is one of them.
Lack of sleep negatively affects your emotional health and disturbs you physically and this may trigger depression to high level. So get proper food and also get plenty of sleep. Your body needs proper sleep to rejuvenate and recuperate during night so that you are fresh and can function all the day.
Channel your views and thoughts
You should only think about things that brings you happiness and joy. Try to channel your thoughts to think about positive things like good and inspiring people, places that you like, events you would like to attend and so on.
Given below are three foods that you should avoid consuming because they’ll affect your depression adversely.
* Alcohol
Alcohol affects your sleep patterns and while it may seem to make your problems disappear temporarily, when you become sober, you’ll feel worse. If you cannot avoid alcohol completely you should cut it down gradually until zero.
* Caffeine
The consumption of caffeine is one more trigger to depression. It is known as a stimulant and increases heart rate. Just like alcohol avoiding caffeine may incite depression and you may get the ‘shakes’ or feel irritable.
For people who love coffee try having decaffeinated coffee. Gradually with time, try reducing the strength of your coffee and the frequency of consumption. This also applies to other caffeinated drinks like tea, cola and chocolates.
* Sugar
The most important thing that you should avoid is sugar. Sugar consists of negligible nutrients and is fully loaded with calories. Now you may be wondering, “How is sugar related to depression?”
To answer your question, sugar creates hyperactivity in individuals. This will cause emotional imbalances that may lead to depression. Sugar also triggers mood swings. The sugar from the carbohydrates and starch which we eat when digested leads to fermentation and then is broken down to alcohol. This alcohol that is formed is no different from the alcohol that you purchase from liquor store.
Just by following the tips in this article and cleaning up your diet, you’ll help to reduce your depression and keep it at bay.

 

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5 Ways to Manage Depression

Feeling blue over the last few days? Not finding any way out of the gloomy world of depression? You are not alone. Depression is a state of mind that everyone goes through at least once in a lifetime.
Failures in life, the death of loved ones, serious illnesses or other personal problems cause depression in millions of people. While some depressive disorders are serious enough to warrant therapy to overcome them, the common depressions can be managed by doing some simple things on your own.
Here are 5 most effective ways to manage depression in your life.

Exercise often

Exercising for 15-20 minutes or going for a brisk walk for about half an hour will do wonders in improving your mood making you feel better. The reason behind this is the release of the hormone serotonin. This hormone gets released with increased flow of oxygen in the blood, which is an effect of the physical activities like walking or exercising. Walking also helps in releasing oxytocin, which is the hormone released during lovemaking or bonding and is known to free the mind of worries and anxieties.

Set small goals

A major impact of depression is the loss of confidence in one’s self. People who are depressed may feel that they cannot accomplish anything in life and are nothing more than failures.
This negative self-image can be mitigated by taking on responsibilities and setting small goals which can be achieved. With these small accomplishments, the depressing thoughts will slowly fade away. Setting goals like doing the laundry or cooking a meal are good enough to begin with. As you start meeting these goals, confidence levels start building up again and you would find depression taking a back seat gradually.

Switch to a healthy diet

While there is no evidence that those hamburgers and hotdogs play any role in making one depressed, there is ample evidence that eating healthy foods can lift one out of a state of depression. Foods containing folic acid (avocado and spinach) and omega-3 fatty acids (tuna or salmon) are good anti-depressants and regular consumption of these can help to a great extent in fighting depression.

Combat the negative thoughts

This might sound difficult at the beginning, but at some point of time, you need to confront the negative thoughts. Running away from them would pull you deep in the dungeons of depression.
You need to think what is causing the depression and what’s the best that you can do to get out of the slump you’re in. Many times, self-analysis can eliminate negative thoughts which in turn will boost your low morale. If you feel that you are a failure, you need to ask what makes you think so. Finding an answer to this would open the floodgates of solutions to prove your worth and succeed in life once again.

Take prescription medicines

If you feel that doing any of the common things is not helping you come out of depression, you would need to consult a psychotherapist for help. Taking prescribed doses of antidepressant pills will certainly help you come out of the depression. However, as these medications have certain side effects like loss of libido or weight gain, one should refrain from taking them as much as possible.

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