With the New Year “write” around the corner it’s time to start thinking about what you’re going to accomplish in 2017. Not surprisingly, many people choose to take this time of year to focus on improving their overall health. One of the easiest and most cost-effective ways to assess your health needs is to create a daily personal health and wellness journal. This journal can help you to understand your current health status and inspire improvements to better your overall health. Research has shown that individuals who write about traumatic, stressful and emotional events are more likely to have improvements in physical and emotional health than those who do not.
Combine these experiential writings with a log of other daily events such as what you’ve eaten during the day, how you feel, time slept, sleep quality, medications/vitamins/supplements taken that day, physical activity and overall mood, you have the makings of a personal wellness journal that can help you discover causes or correlations among behaviors, symptoms and health issues. These findings can help you assess your current health and help you form goals on where you would like to be in the coming New Year.
Short Term & Long Term Benefits to Consider of Journaling
- Identify personal habits
- Identify potential allergens/sensitivities
- Personal growth and development
- Problem solving
- Stress reduction
- Better diet
- More frequent exercise
- Improved working memory
- Reduced number of visits to general practitioner or health center
10 Tips for Successful Journaling
- Commit to a journaling schedule
- Keep your notebook or journal where you won’t miss it
- Try using email or calendar reminders so you don’t forget
- Write in a private place, free from distractions
- Stay organized
- Keep it short
- Keep it fun and interesting
- Don’t worry about being perfect – write what comes naturally to you
- Make time for some reflection
- Reward yourself!
How to Keep a Health Journal
There are pre-made health journals that you can use to keep yourself organized, but don’t worry, a general spiral notebook will also work just fine. To start, be sure to note the date and day of the week. You can record your blood pressure and sugar level if necessary, along with weight and body temperature. It is best if these are recorded at the same time each day. Record the total amount of sleep you had for that day including naps. You can also record the number of times you woke up during the night and your overall sleep quality.
Since many individuals feel that their health is affected by changes in the weather, you can note the temperature for the day along with any present weather patterns (such as sunny, cloudy, humid, rainy, snowy, windy, etc.). Log any medications you took as well as any over-the-counter items and vitamins, herbs or supplements. Indicate the brand name, the type of medication or supplement and the dosage or strength. As you get comfortable with journaling, you can simply write “same as usual” to save time and only make notes when changes occur. You should also write down any physical activity that you performed that day, including walking, running, weight training or even vigorous housework, gardening, dancing, etc.
Take note to any pain or discomfort that you feel throughout the day. You can log the area where the pain occurs and number it on a scale of 1-10 in terms of its severity (1 being very mild, 10 being severe). Sometimes pain occurs at the same time of the day, so be sure to take note if this happens. In addition to pain and discomfort, you can also note any symptoms that you felt throughout the day. These may include fatigue, nausea, gas, bloating, watery eyes, diarrhea, heart palpitations, constant hunger, etc. Focus on all the areas of the body (from your head all the way down to your feet) and don’t forget to include any mental or emotional symptoms such as anxiety, nervousness, sadness or anger. You may also want to rate the symptom severity and take note to what time of day they occurred. If you notice any rashes, bruises, bites or other skin conditions take note of these and log them as well.
Finally, log your diet for the day including breakfast, lunch, dinner and snacks. Feel free to note the amount of calories, fat, sodium, protein, sugar and other nutritional information consumed at each meal. Also log your water consumption throughout the day. Keeping track of what you eat may help you discover trends in your day to day health to figure out if you are allergic or sensitive to certain food ingredients. For instance, every morning after drinking milk at breakfast you may have noticed excessive gas and diarrhea, which could identify lactose sensitivity. Leave a final section for comments or to include anything else that comes to mind. Congratulations, you’ve finished day one of your health journal!
The holiday season is right around the corner and it’s that time of the year when sticking to your fitness program
and eating a well-balanced diet becomes so much more difficult.
Many people are likely to start thinking that it’s better just to take break now and star over January 1st. However, a pre-holiday workout program can be an excellent alternative to relieve stress and make the restart a lot easier come January 1st.
Planning a pre-holiday workout program can be challenging but a few tips can be helpful. First, splitting up your game-plan may be a great start. The first stage can be the week before Thanksgiving. Set up between 3-5 activities based on your schedule and try to reach that before turkey day.
Next, post-Thanksgiving workout. Set up a 2-week program that should get you anywhere between 6-10 activities from the Monday after the holiday to mid-December. Then, round up the exercise program with another one week, 3-5 workouts for the 10 days before Christmas and New Year.
Trainers often suggest a workout program divided in blocks to make it easier to reach your goals. The same principle can be applied on a pre-holiday workout program as you can anticipate busy days for party planning and shopping as well as some overeating at holiday parties and end of year celebrations. Finding time may be an issue as people tend to get busier during the two last months of the year but remember that your workout doesn’t have to be an hour long. A short session of 15-30 minutes can still keep you active instead of going into “holiday hibernation” until the first week of January.
Imagine if you could find a supplement that can help improve digestion and maintain a healthy weight by reducing stored body fat and raising metabolic function. On top of that, this product may help balance hormone levels, improve cognitive function, work as an energy booster, fight bacterial infection and viruses, and absorb fat-soluble nutrients from foods. Sounds good? This wonderful supplement is MCT oil.
MCT stands for medium-chain triglycerides, a form of saturated fatty acid that can offer all the numerous health benefits mentioned above. Coconut oil is the best source of MCTs as roughly 65% of the fatty acids in coconut oil are MCTs.
MCT oils contain good fats which ideally should be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health. Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to break apart carbon bonds. MCTs are smaller and can permeate cell membranes more easily without requiring special enzymes in order for our bodies to utilize them.
After digested, MCTs healthy fats are sent directly to the liver, where they have a thermogenic effect and the ability to positively alter the metabolism. Additionally, MCTs contain antioxidant properties as well as anti-inflammatory properties.
Aside from coconut oil, smaller amounts of MCTs can also be found in other foods with saturated fats including whole milk, butter, cheese, full-fat yogurt, and palm oil.
White kidney bean extract
has been one of these unconventional products that have helped many people with weight loss. But what is all the buzz about it?
Featured in many television shows, white kidney bean extract supplements have been considered as an efficient weight loss product after a study published in The Journal of Applied Research concluded that supplementation 15 minutes before each meal may led to a reduction in both weight and waist circumference. Of course, just like with any other weight loss product, results may vary and exercise and a healthy diet are essential to obtain significant results but the fact that many people have experienced a boost in weight loss from taking white kidney bean extract is encouraging.
White bean extract has been linked to one of the best ways to lose weight as supplementation can help maintain lean body mass or muscle, and most of the weight lost consists of unwanted body fat. As an efficient fat burner, white bean extract may be helpful for weight loss because the beans produce substances that interfere with an enzyme called amylase that is necessary for the breakdown of carbohydrates, which are one of the main sources of calories in many diets. If carbohydrates aren’t broken down into small enough units, your body can’t absorb them and can’t make use of the calories they provide. Absorbing fewer calories can help create the calorie deficit necessary for weight loss. Of course, this is most effective with complex carbohydrates, such as starches. Some sugars are already in small enough units that they can be readily absorbed by the intestines, so white bean extract wouldn’t affect their absorption.
As always, exercise and a well-balanced diet are essential to any weight loss program but if you are looking for a little bit of help, white kidney bean extract is a natural and safe alternative.
Lucky Vitamin is introducing MealEnders
, a great tasting, low-calorie, stimulant-free signaling lozenge that help you avoid overeating and master portion control using a combination of behavioral psychology and sensory science.
This revolutionary product addresses the psychology of eating and helps breaking the behavioral cycle of overeating and snacking, but how does it work?
MealEnders uses a duo-sensory taste system as its active-taste formula rewards and resets your taste buds, distracting you from the temptation to overindulge. First, the delicious Reward Layer treats you to the sweet taste of dessert, a signal typically associated with the end of a meal. Then, the Inner Core’s Active Taste Layer releases a proprietary blend of gentle, cool tingling sensations on the tongue, which engage the trigeminal nerve, distracting your mind from the urge to continue overeating.
Unlike other diets or diet aids that focus solely on your stomach, MealEnders cue the cessation of eating by targeting the mind’s attention and the body’s reaction to sensations. By engaging your trigeminal nerve, MealEnders keep your mind occupied for up to 20 minutes, the so-called overeating zone, giving your natural satiety process time to kick in and catch up. When the MealEnders experience dissipates, your body’s natural signaling process of satiation will have begun.
MealEnders fit easily into your existing routine, helping you learn healthy portion control. A straightforward, common-sense way to assist you in reducing the amount of food you eat, MealEnders naturally transition you away from your desire to eat too much and help train the mind and body to eat healthy, right-sized portions.
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You might not realize it, but certain foods may be the culprit to everyday problems such as daily headaches, joint pain, fatigue and digestive issues including gas, bloating or constipation. Did you know that often time these symptoms are your body’s way of telling you that what you are eating might be aggravating you? Even your food cravings may be a hidden sign of food sensitivities. If you’re an individual who is suffering from food sensitivities, an elimination diet, where you take out certain foods from your diet, could be a helpful tool to identify the causal factors.
Possible Benefits to Consider:
Food Allergy vs. Sensitivity vs. Intolerance
This is an immediate immune-mediated response to a specific protein in food. This is what you would think of when you hear an individual say they are allergic to peanuts or shellfish. Common symptoms include itchy skin, hives, coughing or wheezing and swelling of the throat. Food allergies can be fatal and for that reason most of these individuals needs to carry epinephrine pens with them when they go out to eat.
Food sensitivities also refer to an immune-mediated reaction. While allergies are mediated by IgE antibodies, sensitivities are mediated by slower acting IgG antibodies. Typically food allergies occur immediately while sensitivities tend to be a delayed reaction occurring hours or days after ingesting the aggravating food. Symptoms may vary but typically include brain fog, fatigue, gas, bloating, constipation, mood disorders, joint pain and more.
Food intolerance occurs when the body can’t digest a food or food component properly. This type of reaction does not involve the immune system and is what you might think of when someone says that they are lactose intolerant. Normally the enzyme lactase is responsible for breaking down lactose into simpler sugars. If a person is lactose intolerant, this enzyme activity is low and the lactose sugar does not get broken down properly, which can give rise to symptoms of flatulence, pain and diarrhea. Unlike food allergies, individuals with food intolerances may be able to tolerate small amounts of these foods.
How to Perform an Elimination Diet
Before starting the diet you should consult your health care provider. Make a note of how you feel. Start at your head and work your way down towards your feet, jotting down any major or minor complaints. You can also work with your health care practitioner to help get a better understanding of which foods might be causing you problems.
The elimination diet is often times performed for a period of 3 weeks to 1 month. In general, adults and children can do an elimination diet. Make sure to pick out a time that works best for you where you can commit to completing the diet.
Below are the food groups most often recommended to avoid (this may vary person to person). When performing an elimination diet, choose one food group to avoid entirely. For instance if you think egg causes a problem, avoid eating eggs and anything that has egg in it. However, to rule out multiple possible culprits, I usually recommend people avoid all of the main culprits at the same time.
- Main Culprits To Avoid: Gluten, Dairy, Corn, Soy, Egg, Peanuts and Tomatoes
- Since the elimination diet is a good time to help the body detox, it is also a good idea to avoid alcohol, caffeine, sodas and other sweetened fruit juices as well as any other foods you believe may be causing issues. Try to avoid processed foods, fast foods and simple sugars such as candy and sweets as well.
While on the diet, it is important to read the entire ingredients label before purchasing any foods. In order for the elimination diet to be successful, 100% elimination of these foods is a must. Don’t eat the foods whole or as ingredients in other foods. For example, if you are avoiding all dairy products, you need to check labels for whey, casein, and lactose so you can avoid them as well.
Once the elimination diet is finished, you will gradually reintroduce these foods back into your diet. It is best to do this one food at a time over a period of 3 days. You will want to eat that food during at least two of the three meals daily for those 3 days. The reason for doing this is because once you being to reintroduce foods back into your diet, you may notice your symptoms flare again. This is an important sign that means you are sensitive to that food. If you notice a reaction before the 3 days are up, stop eating the offending food. It is also important to wait until any reactions have subsided before re-introducing another food.
When reintroducing foods back into your diet pay attention to your energy level, any joint or muscle pain, skin condition, headaches, bowel function and gut symptoms or any symptoms you noted before starting the diet.
Other Tips to Consider
CLA, Conjugated Linoleic Acid,
has been an effective and safe weight-loss supplement for many years. A naturally occurring form of the essential fatty acid linoleic, CLA helps block cells from filling up with fat by interfering with a fat-storing enzyme known as lipoprotein lipase. Additionally, the vast majority of CLA supplements are caffeine-free
or contain small amounts of caffeine in their formulas, unlike most fat-burners which tend to have a lot of caffeine and may not be suitable to many people.
Often classified as a natural fat burner, CLA offers additional benefits that are not known to many users. Let’s have a quick look at 4 benefits of CLA supplements.
1. Speed Up Metabolic Rate
The most known benefit is that CLA is able to increase metabolic rate, resulting in greater amounts of fat burning, particularly after exercising. This would obviously be a positive benefit for anyone trying to lose weight and improve body composition.
2. Boost Immune System
Staying healthy is key to any weight-loss program and CLA can help boost the immune system. CLA has been known to improve the body’s natural ability to fight off bacteria as well as enhance the immune system’s ability to function properly.
3. Enhance Muscle Growth
Studies have shown CLA supplements are known to build up lean muscle and lose extra body fat. For many users, continue CLA supplementation can help accelerate muscle growth.
4. Lower Cholesterol
Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, CLA products may have a positive impact on any person who has high cholesterol, regulating to healthy levels and significantly helping with weight-loss diets.
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Faktrition is a sports supplement brand offering high-quality products to motivate and empower athletes of all kinds. The company ensures all supplements are 100% transparent, contain no proprietary blends and have complete and effective dosages. Developed by IFBB pro Fakhri Mubarak who has over 25 years of experience in the health and fitness industry, Mubarak’s credentials range from being a professional athlete to being one of the top nutritional coaches in the world. The company was created to provide a unique brand which creates and develops products based on integrity and trust. All labels display full transparency, as the company say “Labels Don’t Lie”.
One of Faktrition best-selling items is F.Burner Cmplx, a premium weight-loss supplements created with selected ingredients working synergistically to burn fat, increase metabolic rate, and enhance thermogenesis throughout the body. Other popular products include BCAA Cmplx, a 2:1:1 ratio to reduce recovery time, stimulate protein synthesis, and limit muscle breakdown, and PRE Cmplx, a fully clinically dosed stand-alone ingredients to increase blood flow, enhance power and strength, maximize stamina, and reduce fatigue.
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Every day, more people are switching to plant-based diets for many different reasons. Some people make the switch to ensure they are eating healthier, more natural foods. Others want to stop or reduce the amount of animal foods they eat on a daily basis. If you would like to see a few more reasons before making the change, we present you 4 good reasons to incorporate plant-based foods into your diet
1. Heart Health
Eating plant-based foods can significantly lower the risk of developing heart disease. Researchers have concluded that people who eat fruits and vegetables are 30% less likely to have a heart attack or stroke. The amount recommended is around eight servings a day, so be sure to add fruits and veggies to breakfast, lunch, and dinner.
2. Weight Loss
Everybody knows adding plant-based foods can help with weight-loss but keep in mind you don’t necessary have to completely eliminate meats from your diet. If you find it difficult to stop eating meats, try reducing to two or three times per week first and, then, gradually phasing them out of your menu. Plant-based protein supplements can also be helpful for the majority of weight-loss diets.
3. Skin Care
Smooth and beautiful skin can be achieved from plant-based foods. Some fruits contain pigments and phytochemicals which, along vitamins and minerals, can contribute to healthy skin. For example, citrus fruit contains vitamin C, known to help smooth wrinkles and boost collagen production.
Eating a diet with plant-based foods can help lower blood pressure and control hypertension. Studies have shown that high-level consumption of fruits and veggies, particularly vitamin C and potassium, are associated with a significantly lower risk of hypertension.
Blue, red and black. Three berries, three different colors. One thing in common: these berries contain important nutrients that are needed for a well-balanced and healthy diet.
Blueberries, raspberries, and blackberries are packed with numerous plant nutrients such as vitamins, minerals, antioxidants, and dietary fibers that are essential for optimum health. Plus, these three berries are very low in calories and fat, and can be a helpful addition to weight-loss diets.
Blueberries are one of the most nutrient-dense foods and contain high amounts of antioxidants proven to have anti-aging properties and reverse inflammation. Additionally, blueberries provide other nutrients including resveratrol, lutein, zeaxanthin, gallic acid, vitamin C and K, manganese and fiber. Known as “neuro-protective agents”, blueberries can help in weight-loss, improve skin condition, maintain healthy eyes, lower LDL cholesterol and raise HDL cholesterol, and lower blood pressure naturally.
Despite not getting as much attention as the blue guys, raspberries contain important nutrients such as antioxidants, phytonutrients, flavonoids, fiber, iron, magnesium, potassium, and zinc. However, it’s the amount of vitamin C that gets the highlights. Raspberries are an excellent source of vitamin C, a powerful antioxidant, as 100g provides about 26g or about 47% of the daily requirement intake. Rounding up the health benefits, raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer.
Another great addition to weight-loss diets, blackberries are rich in soluble and insoluble fiber and very low in calories, 100 g provide just 43 calories. Blackberries contain high amounts of phenolic flavonoid phytochemicals as these antioxidant compounds are known to have health benefits against aging, inflammation, and neurological diseases. In addition, these delicious berries are an excellent sources of vitamin C, contain good amounts of vitamin A, vitamin E, and vitamin K as well as minerals like potassium, manganese, copper, and magnesium.
Blueberries, blackberries, and raspberries (particularly the black raspberry variety) have high ORAC and are all classified as one of the highest antioxidant foods.
Native to India, the Moringa tree – also known as the “miracle tree” — sure packs a powerful nutritional punch. This potent super food is a natural source for over 90 vitamins and minerals and has been used in Ayurvedic medicine to treat a vast array of diseases including anemia, diabetes, high blood pressure, cancer and obesity just to name a few.
Boost Energy & Mental Well-being
Moringa normalizes the neurotransmitters serotonin and dopamine, which play key roles in memory and mood as well as how we respond to stimulus such as stress, pleasure and mental health.
Moringa has been shown to lower LDL cholesterol. In a recent study in the Journal of Ethnopharmacology, its effects were comparable to those of the cholesterol-lowering drug simvastatin.
Moringa oleifera is rich in nearly 90 nutrients and nearly 50 antioxidants, including quercetin and cholorogenic acid. Try adding a scoop of Moringa powder to a green smoothie to turbocharge your antioxidant intake.
Promote Weight Loss
Moringa reduces inflammation by suppressing inflammatory enzymes and proteins in the body, which can help prevent obesity. It’ also a great source of fiber, which helps curb appetites by making you feel fuller, longer.
Lower Blood Sugar
Moringa prevents spikes in blood sugar by slowing the rate in which your body absorbs food. The International Journal of Food Sciences and Nutrition revealed that adding 50 grams of Moringa leaves to a meal reduced the rise in blood sugar by 21% among diabetic patients.
There are plenty of alternatives for a healthy breakfast but some foods are often a reason for the endless debate: are they really healthy or not?
Muesli is one of them.
Muesli is often regarded as a healthy breakfast cereal but some people may beg to differ. Normally made up of oats, flakes, nuts, and dried fruit, muesli may also contain other ingredients such as wheat, rye flakes, honey, and spices. With a ton of varieties available, one must check the ingredients before claiming muesli is a healthy option or not.
Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves and is known for its high amount of fiber which can support the digestive system. Fiber also helps to regulate cholesterol levels and is essential to avoid digestive problems such as constipation. A potent source of antioxidants, muesli is also a great source of protein and omega-3 fatty acids as long as it contains nuts.
Additionally, muesli can aid in weight-loss as its high fiber content has the ability to make you feel full, which is ideal for a morning meal. Fiber absorbs water and swells up, filling up your stomach and making you feel less hungry during the day. On top of that, it contains B vitamins which help to break down fat in the body.
Most muesli products are more natural and contains less calories and sugar than granola, which usually has more added syrup to aid in the toasting but be careful: some muesli products may have very high sugar amounts. So, look for products with limited dry fruit which are high in sugar. Plus, aim for varieties containing under 20g of carbohydrates per serving.
balance the spectrum of live organisms that naturally colonize the human GI tract. Probiotic bacteria is essential for healthy digestion, ensures the intestinal lining stays up to par and aids in the detoxification process.
Immune Support – Did you know that 80 percent of your immune system is located within your digestive system? Simply put: a healthy gut equals a healthy you! Without a good probiotic, your body cannot absorb fiber, sugars or starches. The good bacteria in your GI tract converts carbs into energy and nutrients for your body.
Childhood Allergies – A recent study found that women who took probiotics during pregnancy had a 30 percent reduction in the instance of childhood eczema (an early sign of allergies) in their infants.
Weight Control – Stanford University researchers found that obese people had different gut bacteria than those whose weights fell in the “normal” range. Weight factors including metabolism, hormones and inflammation are all influenced by gut health andprobiotics can help restore this system back to balance.
Women’s Health – Probiotics play an important role in maintaining balance and preventing bacterial vaginosis and yeast infections in women. Also, L. acidophilius can not only help prevent infection but can help manage active ones.
Urinary Health – If you suffer from frequent UTI then you need a probiotic, stat! The good bacteria may help fight off bad bacteria that can invade your urinary tract.
Infant Health – Colicky babies can benefit from a probiotic. According to Italian researchers, infants given probiotics during the first three months of life appear to have fewer bouts of colic. And it can also help with constipation and acid reflux in babies.
Following a Paleo
lifestyle can be an exceptional way to maintain a lean, powerful physique that’s ready for action, and avoid or lessen the occurrence of many modern-day ailments that are not associated with our early human ancestors’ lives. The Paleo
lifestyle presumes that the human genome is most well-adapted for the hunter-gatherer life practiced for millions of years—rather than for the changes brought on by farming and the fairly recent Industrial Revolution of only about 200 years ago. In short, optimize wellness and longevity by living in a way similar to Paleolithic man.
The basic Paleo diet consists of whole foods – vegetables, fruits, nuts, and lean meats – and generally avoids any type of food that grows underground, dairy, grains, legumes and processed foods. Paleo-based fitness incorporates natural and functional movements plus intense bursts of activity. Compare our ancestors’ lives of hunting, gathering, running, and surviving vs. modern man’s life of smart phones, cubicles, and rigid gym equipment. The Paleo lifestyle lies therein as a decision to eat and move as naturally as possible in the modern world.
A Few Fitness Regimes Well-Suited for a Paleo Lifestyle:
- Running – Dates back to persistence hunting when ancient man needed to run for hundreds of miles while tracking prey
- Dancing – Prehistoric humans recorded dance in their cave-paintings as an important element of their rituals, entertainment, and celebrations
- Movement Culture – Free-flowing movement, timing, & mindfulness training to better understand the body, health, and physical artistic expression
- Functional Fitness – Training focused on the body’s interconnectedness of parts through movements such as squatting and pushing
- CrossFit – Strength training & body conditioning focused on functional movements like lifting and pulling
We reached out to Primal Kitchen, one of LuckyVitamin’s best-selling Paleo brands, to ask a few questions about the Paleo lifestyle and fitness. Daniel Rinck, Digital Content Strategist & Publisher for Primal Nutrition, Inc. (makers of Primal Kitchen) helps us further understand…
LV: What types of fitness regimes will benefit from eating Paleo?
Daniel: “Once you become fat adapted like our ancestors, there’s typically no fitness regime that couldn’t benefit from a Paleo eating plan. Sure, there are examples of endurance athletes who swear that in order to fuel a race you’d need to take on loads more carbs than the Paleo/Primal eating plan recommends. But there’s an evolving perspective on that front. Mark Sisson, a former top endurance athlete, just wrote a book called Primal Endurance, which discusses how endurance athletes can benefit from a primal/ancestral eating plan and training regimen.”
LV: Is a Paleo diet sustainable for those who are already very lean and active?
Daniel: “Yes. In fact, it’s something that, when practiced well, maintains lean body mass and encourages healthy physical activity (because it fuels your body with the nutrients our bodies have evolved to expect).”
LV: Can a person benefit from eating Paleo without a full commitment? It sounds pretty hardcore.
Daniel: “Absolutely. The more whole, natural, non-processed foods that you get into your diet, the better—even if it’s part time. The same goes for Paleo/Primal lifestyle practices, like intense bursts of physical activity, finding more time for leisure activity, cutting out screen time, etc.”
By: Mary Nason
The Paleo diet has been making some noise lately but some people are still unfamiliar with this trendy diet. Lucky Vitamin is helping out with a Paleo Diet 101
, a quick beginner’s guide to this natural food diet.
What is Paleo Diet?
Paleo is a diet based on eating natural, non-processed foods. The idea of this diet is to eat food like we ate thousands of years ago, fresh from the nature with no additives, and no processing. The Paleo diet contains mostly fresh fruits and vegetables, meat, eggs and nuts and does not include ingredients such as grains, sugars, preservatives, and other non-natural ingredients.
What is on the menu of the Paleo Diet?
Vegetables are all in. Fish such as salmon, bass, tilapia, herring are also part of the diet. Green light for seafood and eggs. Only lean meats are in the Paleo including beef, veal, and chicken. Plus some fruits, particularly the less sugary fruits such as berries. Legumes are not Paleo. Most nuts are also acceptable but peanuts are not. No grains, no dairy, and definitely no processed foods. Look up “foods allowed on the paleo diet” to ensure you are eating it correctly.
What are the benefits of the Paleo Diet?
Paleo diet is great for losing fat as it changes your body from primarily burning carbs to basically just burning fat. The human body preferred source of energy is fats, a slow burning and more efficient fuel for your body to use. Since we consume a lot of carbohydrates, our bodies tend to burn carbohydrates rather than fat, consequently storing these fats aside causing people to gain weight over time. The paleo diet alter this process by removing a lot of the simple carbohydrates from your diet and, as a result, your body can no longer use carbs for energy producing and is forced to use and burn fat stores.