With the January blues upon us, most of us need a push in the right direction to kick start our New Year fitness regimes.
The festive season of overindulgence is over and the team at British Military Fitness (BMF), have put together their top tips to make 2015 your year to get lean and eat clean!
1. Master the basics
Learn to master some fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective.
Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.
2. Train with intensity
Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.
3. Use your own body weight
Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time.
Start to build up your exercise regime with body weight exercises.
4. Eat breakfast
Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long.
Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.
5. Ensure adequate hydration
Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day.
Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.
6. Don't neglect cardio
Cardio work should be factored into your sessions. It is one of the greatest ways to get into shape and is necessary to keep your heart healthy and your body functioning the way it should.
7. Get outside
Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.
8. Carbs are not the devil
Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates.
Lowering the amount you consume will help with losing weight but you shouldn't cut them out completely. They are important for energy production, recovery, muscle growth and fat loss.
Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.
9. Have variety
Variety is a key factor to the success of your training. Your body very quickly recognizes and adapts to any exercise or training session that you complete.
Therefore, in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.
10. Train with others
Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.
Healthy Tips....... for Your Busy Lifestyle!
Thursday, January 8, 2015
Wednesday, December 17, 2014
Weight-Loss Solutions for the New Year!
New year, new you
Put your stress on the shelf and resolve to focus on you come January 1.
To help you out, here are some experts' tips for turning last year's failed resolution into something lasting for the future.
Make peace with your trigger foods
Old resolution: That's it, no more chocolate—ever!
Banning your favorite treat—whether it's chocolate, soda, lattes, or french fries—is bound to backfire, says Julie Upton, RD, Health.com'sident dietitian: "Dieters will eat it, binge on it, feel bad, and then throw in the towel and revert back to their old eating patterns."
Makeover: "Make peace with your trigger foods," Upton says. "Don't have them at home staring you in the face, but allow yourself to have them once or twice a week."
Rejoice in the lifelong health benefits
Old resolution: Those holiday parties went straight to my hips. I'm going to have to starve myself to undo the damage.
"When somebody says diet, they're thinking deprivation," says Tom Kersting, PhD, author of Losing Weight When Diets Fail. If your weight loss plan feels like a drag, you're going to feel punished and abandon it.
Makeover: Rejoice in the lifelong health benefits you'll be creating instead of getting down about dieting. "I want people to think health and longevity," Kersting says. "Losing weight becomes easy when you invest your mental energy in making positive, healthy changes for yourself."
Set a goal
Old resolution: I am going to lose weight—somehow.
"People often will just set a weight-loss goal, but they don't have a good plan on how to get there," says Donald Hensrud, MD, a preventive medicine and nutrition specialist for MayoClinic.com. Without a detailed plan, you're likely to go back to previous eating and exercise patterns.
Makeover: Set a goal that is "specific, measurable, realistic, and trackable," Dr. Hensrud says. Walk for 15 minutes three times a week after work, or add aa serving each of fruits and vegetables, he suggests. Focus on changes that you can make a part of your lifestyle seamlessly so you'll be able to sustain them for the long haul.
Start working out at home
Old resolution: I'm signing up for my gym's lifetime membership plan.
Finding a gym you really like is a good start, but simply signing up won't help you lose weight. "Like any plan, you want to be specific," says Gold's Gym Fitness Institute expert Ramona Braganza. "If it's very vague it leaves you too many places to sabotage yourself."
Makeover: Start working out at home or become a member at a gym you like before the New Year. This way, you'll have a plan in place when your resolution kicks in January 1. Planning ahead also allows you to structure your workout based on your gym's offerings. "Pick some classes, find the best trainers, and have some friends join you," Braganza suggests, "and it all falls into place."
Make some basic alterations
Old resolution: I'm going to lose 30 pounds—by March.
Drastic resolutions like this are simply not realistic, says Diana Keuilian, a California–based personal trainer and author of Avoid the Freshman 15. You'll just get discouraged and give up.
Makeover: Make some basic alterations to your lifestyle. "These changes don't all have to happen at once, but changes in what you eat, when you eat it, and how much you move your body will ultimately cause you to lose the weight," Keuilian says. "People who aren't willing to change their lifestyle will never be successful with weight loss."
Have a friend hold you accountable
Old resolution: I can do it all—eat better, lose weight, and start exercising.
This resolution may sound good, but it "is a high bar for most people to achieve," says Melinda M. Manore, PhD, RD, professor of nutrition and exercise sciences at Oregon State University. If your goals are too lofty, you'll have trouble accomplishing them, and you're likely to give up, she says.
Makeover: Focus on one or two areas and team up with a weight-loss companion—a friend, relative, or personal trainer—who will make sure you stick to the plan. "It is much easier to go for a walk every day at 6 a.m. if you know a friend is waiting for you," Manore says.
by Sarah Klein
From Health magazine
Put your stress on the shelf and resolve to focus on you come January 1.
To help you out, here are some experts' tips for turning last year's failed resolution into something lasting for the future.
Make peace with your trigger foods
Old resolution: That's it, no more chocolate—ever!
Banning your favorite treat—whether it's chocolate, soda, lattes, or french fries—is bound to backfire, says Julie Upton, RD, Health.com'sident dietitian: "Dieters will eat it, binge on it, feel bad, and then throw in the towel and revert back to their old eating patterns."
Makeover: "Make peace with your trigger foods," Upton says. "Don't have them at home staring you in the face, but allow yourself to have them once or twice a week."
Rejoice in the lifelong health benefits
Old resolution: Those holiday parties went straight to my hips. I'm going to have to starve myself to undo the damage.
"When somebody says diet, they're thinking deprivation," says Tom Kersting, PhD, author of Losing Weight When Diets Fail. If your weight loss plan feels like a drag, you're going to feel punished and abandon it.
Makeover: Rejoice in the lifelong health benefits you'll be creating instead of getting down about dieting. "I want people to think health and longevity," Kersting says. "Losing weight becomes easy when you invest your mental energy in making positive, healthy changes for yourself."
Set a goal
Old resolution: I am going to lose weight—somehow.
"People often will just set a weight-loss goal, but they don't have a good plan on how to get there," says Donald Hensrud, MD, a preventive medicine and nutrition specialist for MayoClinic.com. Without a detailed plan, you're likely to go back to previous eating and exercise patterns.
Makeover: Set a goal that is "specific, measurable, realistic, and trackable," Dr. Hensrud says. Walk for 15 minutes three times a week after work, or add aa serving each of fruits and vegetables, he suggests. Focus on changes that you can make a part of your lifestyle seamlessly so you'll be able to sustain them for the long haul.
Start working out at home
Old resolution: I'm signing up for my gym's lifetime membership plan.
Finding a gym you really like is a good start, but simply signing up won't help you lose weight. "Like any plan, you want to be specific," says Gold's Gym Fitness Institute expert Ramona Braganza. "If it's very vague it leaves you too many places to sabotage yourself."
Makeover: Start working out at home or become a member at a gym you like before the New Year. This way, you'll have a plan in place when your resolution kicks in January 1. Planning ahead also allows you to structure your workout based on your gym's offerings. "Pick some classes, find the best trainers, and have some friends join you," Braganza suggests, "and it all falls into place."
Make some basic alterations
Old resolution: I'm going to lose 30 pounds—by March.
Drastic resolutions like this are simply not realistic, says Diana Keuilian, a California–based personal trainer and author of Avoid the Freshman 15. You'll just get discouraged and give up.
Makeover: Make some basic alterations to your lifestyle. "These changes don't all have to happen at once, but changes in what you eat, when you eat it, and how much you move your body will ultimately cause you to lose the weight," Keuilian says. "People who aren't willing to change their lifestyle will never be successful with weight loss."
Have a friend hold you accountable
Old resolution: I can do it all—eat better, lose weight, and start exercising.
This resolution may sound good, but it "is a high bar for most people to achieve," says Melinda M. Manore, PhD, RD, professor of nutrition and exercise sciences at Oregon State University. If your goals are too lofty, you'll have trouble accomplishing them, and you're likely to give up, she says.
Makeover: Focus on one or two areas and team up with a weight-loss companion—a friend, relative, or personal trainer—who will make sure you stick to the plan. "It is much easier to go for a walk every day at 6 a.m. if you know a friend is waiting for you," Manore says.
by Sarah Klein
From Health magazine
Tuesday, December 16, 2014
The 12 Days Of Fitness
Presenting the 12 Days of Fitness Chart:
As you can see, it's an accumulating circuit. Start on day one with a one-minute plank, and add on a new exercise each day until you finish on day 12 by performing all 12 moves. You'll recognize a number of the movements from the 7-Minute Workout. Since everyone's pressed for time this season, what could be more efficient than a high intensity circuit like this?
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
Reduce Holiday Stress
Talk about stressful. The average American spends 42 hours a year on holiday activities. That's one standard work week spent shopping, wrapping, and returning presents, attending holiday parties, and traveling from place to place. Often these extra activities get squeezed into already busy schedules.
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
10 Ways to Avoid Holiday Weight Gain
Experts say portion control is key when the temptations are endless.
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
Friday, November 7, 2014
Health Benefits of a Paleo Diet
For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.
Come on! Our Ancestors lived short, brutal lives! This Paleo Diet is all bunk, right?
The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it named The Evolutionary Health Promotion. A consideration of common counter-arguments.
Does it work for diabetes?
A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives.
Cardio Vascular Disease
According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.
Autoimmunity
Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.
Interestingly, all of these seemingly unrelated diseases share a common cause: damage to the intestinal lining which allows large, undigested food particles to make their way into the body. This is called “leaky gut and the autoimmune response”. If you have an autoimmune disease you might consider trying the autoimmune protocol of the paleo diet. If you do, please tell me about your experience.
Source: Robb Wolf
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.
Come on! Our Ancestors lived short, brutal lives! This Paleo Diet is all bunk, right?
The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it named The Evolutionary Health Promotion. A consideration of common counter-arguments.
Does it work for diabetes?
A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives.
Cardio Vascular Disease
According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.
Autoimmunity
Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.
Interestingly, all of these seemingly unrelated diseases share a common cause: damage to the intestinal lining which allows large, undigested food particles to make their way into the body. This is called “leaky gut and the autoimmune response”. If you have an autoimmune disease you might consider trying the autoimmune protocol of the paleo diet. If you do, please tell me about your experience.
Source: Robb Wolf
What Is The Paleo Diet?
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.
Building A Healthy Paleo Diet
Lean proteins
Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.
Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.
Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In his paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.
-Source: Robb Wolf
Building A Healthy Paleo Diet
Lean proteins
Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.
Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.
Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In his paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.
-Source: Robb Wolf
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