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20 Paleo Tips From the Experts

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Many people who are new to Paleo eating struggle in the beginning. It’s no wonder – coming from a world of eating processed and unnatural foods and switching to all natural paleo approved foods, it can be a bit overwhelming. So for those that are struggling or just starting out on the Paleo lifestyle, take a look at these 20 Paleo tips to help you along your way.

1. Meal Planning.

This one seems pretty simple but it is probably the biggest issue many run into. If you plan your meals ahead of time (I like to do meal prep one week at a time) then you are less likely to go out to eat or fix something unhealthy. Planning what meals you will be eating takes away the stress and time of making the decision after a long day.

2. Meal Prep.

Hand in hand with meal planning is meal preparation. Whether this is cutting up vegetables or meat that you will be using for the week, making breakfasts that you can store in the fridge and grab when you are on the go in the morning. Making sure you are prepared for a meal helps keep you on track.

3. Read Labels.

Being aware of what is actually in your food is half the battle. Sadly we live in an age where sugar or artificial ingredients are added to all sorts of foods. Become familiar with what is good and what is not and read every label. If there are ingredients you don’t recognize or can’t pronounce, then it’s likely that it’s processed and shouldn’t go into your body.

4. Have a Well Stocked Fridge.

It seems simple but – if you have healthy foods in your home, you are more likely to eat healthy foods. Keep your fridge and pantry filled with healthy and real food!

5. Remove all Temptations.

Again it seems obvious, but remove all those temptations! The biggest step you can take towards sticking with Paleo is removing all those foods that go against what the Paleo lifestyle is about. If they are in your house that means you are willing to eat them at some point… if you aren’t willing to eat them, then get rid of them!

6. Phase Out Food Slowly.

If getting rid of everything all at once seems a bit much then try phasing out those bad foods slowly. Start with sugars, then dairy, then beans, then grains… etc etc. Going little by little can make it seem less scary and less daunting of a task.

7. Join a Community.

This is a big one! It’s always easier to stick to something if you are doing it with others. Join some type of community – whether a facebook group or a blog to follow. Become apart of something that can hold you accountable and encourage you when you struggle.

8. Do Your Research.

Read up on the Paleo diet. Get books, read articles, etc. Knowing the ‘why’ helps you keep up on the lifestyle – especially when you get questioned by others.

9. Learn to Cook!

I’m always surprised by people who don’t realize that some effort has to go into eating healthy. You will have to cook so the sooner you learn to cook the better. Practice makes perfect. Experiment with spices and techniques. And of course – make sure to have fun with it!

10. Try New Recipes Regularly.

Many people get stuck cooking the same few recipes over and over again. This can become boring and before you know it you are falling off the wagon because you just can’t have that Sweet Potato Hash again. Set yourself a goal – try one or two new recipes each week!

11. Organize Recipes.

Keep your recipes organized. Whether on a spreadsheet or on index cards… find a method that works for you. When you don’t like a recipe – toss it out. When you do like a recipe make sure to add it to your list, and maybe even add in some notes to remind you what each recipe is like. Staying organized will help you stay on track and have a lot of different ideas on hand for when you are stumped about what to cook for the week.

12. Leftovers, Leftovers, Leftovers.

If you weren’t into leftovers before then now is your time. Leftovers are a great way to eat healthy all day long. Cook a big enough dinner so you have enough to have lunch the next day. This will make it so you don’t have to spend more time prepping and cooking another meal, and also keep you on track whenever everyone else in the office is going out to grab fast food.

13. Learn Your Freezer is Your Friend.

Whether it’s chopped vegetables, meat, or pre-prepared meals your freezer can be a great friend to you. From making crockpot meals in advance for emergency meals or for freezing leftovers for a later day, learn to use your freezer!

14. Eggs for Days!

Eggs are your friends. Make sure to always keep some eggs in your fridge. Eggs are a great and easy way to get a healthy meal in with very little prep, time, or energy. Learn a few different egg recipes to keep things fresh!

15. Snack Smartly.

We all get snacky or hit by that sweet tooth. Making healthy and paleo approved snacks in advance is a great way to keep you from caving to that ding-dong in the vending machine. Whether it’s dark chocolate covered banana bites or your favorite grain free pumpkin muffin, have a few snacks cooked up and prepared around the house is perfect for those days you just need something a little extra.

16. Make Your Choices Before You Need To.

Eating Paleo doesn’t mean you can’t socialize or go out with friends. Just make sure to have your decision about how you will eat or drink before you go out. If you want to take a little cheat and have a drink with your friends, that’s fine – just decide how much or little before you go out. Make your choices before you are presented them to your face can help you stay strong and not feel like you are giving up on things, but rather choosing not to eat or drink them.

17. Get Others on Board.

Whether it’s your family or roommate, getting someone else you know personally on board can be a great help. Plus if they are someone you live with, getting them on board can help with getting rid of those unhealthy foods that might tempt you.

18. Change Your Wording.

It may seem silly, but the mind has a lot to do with how we eat. Stop phrasing it as a ‘Diet’ and instead think of it as a ‘lifestyle’. Rather than saying ‘I can’t eat that’ instead say ‘I’m choosing not to eat that’. Simple things like this can help you stay positive about your choices and gives you the power over the food.

19. Be Forgiving.

Understand we aren’t all perfect. There will be days you struggle, there will be days you cheat or fall off the wagon. It will happen. What you need to make sure doesn’t happen is that just because you aren’t perfect means you throw in the towel for good. Get back on board and start again!

20. Just Do It!

If you have been thinking about it but still haven’t gotten on board now is your time. There is no better day than today. Don’t wait until Monday, don’t wait until after the holidays… just do it. Just start so you can be a healthier version of you as soon as possible!

 

Sources:

http://www.rubiesandradishes.com/2013/05/10/30-paleo-tips-tricks-to-live-by/
https://brooklynpaleo.wordpress.com/going-paleo/10-tips-for-going-paleo/
http://ultimatepaleoguide.com/56-tips-starting-paleo-diet/
http://paleononpaleo.com/paleo-tips-anyone/

 

Getting Enough Carbs for the Paleo Athlete

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Going Paleo is a great health and food style for most people – of course we are all different and what works great for one might not be the best for another. One common issue that people seem to struggle with while on the Paleo diet is getting enough carbohydrates – especially if that person is extremely active.

Wait, aren’t you NOT supposed to have carbs while eating Paleo? Wrong! Your body does in fact need carbs – it just needs the right kinds of carbs.

What Exactly is the Right Amount of Carbs?  

Again, we are all different. What works for one might not work for another. Figure out what works for you, what can help achieve your goals  and what makes you feel your best.

Here is a great article, by On Diet and Health, about getting enough carbs while eon the Paleo diet.

How Do I Incorporate Them into the Paleo Diet?

This is the part that many struggle with. Luckily there are quite a few healthy, real, and Paleo friendly foods you can add into your diet to get those carbs you need! From broccoli, cauliflower, asparagus, sweet potatoes, mushrooms, and more!

For a great breakdown and list of Paleo friendly carbohydrates take a look at the Paleo Zone Nutrition’s article here.

What are your favorite foods to eat to give you a boost in carbs?

Why You Feel Tired Eating Paleo

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So you are new to Paleo! You’ve heard all about the reasons to eat Paleo and you are finally on board. You’re excited to eat healthy, feel healthy, and have all sorts of new energy… But for some reason now that you have started you don’t have that boundless energy so many talk about.

Why do you not have energy and feel so tired now that you have started eating the Paleo way?

You aren’t the only one to ask this question. While many will immediately feel the benefits of eating Paleo some aren’t so lucky.

So why do you feel the crash?

Well let’s start with the obvious… many people are in a major detox when they first start to eat Paleo. Quitting unhealthy carbs, processed sugars, and junk food can cause quite a stir to your body. It can take your body a few weeks to adjust and get through this detox period.

With that said quitting those unhealthy carbs means many people are not getting enough carbs when they switch to a Paleo diet. Many people think that they aren’t supposed to eat any carbs period, but that isn’t the case… you just need to eat the right carbs. Starchy veggies like sweet potatoes and squash are a great place to get some extra carbs in. And if healthy starches aren’t quite cutting it for you, try easing into the Paleo diet rather then going cold turkey.

Lastly if you still seem to be struggling with energy after your detox period is over and you’ve found the right balance of carbs… it could be you simply are not eating enough calories or fats. Luckily with the Paleo diet there is no such thing as counting calories or restrictions on healthy real foods. You can and should eat until you are full – and those healthy fats are encouraged. Make sure you are getting your fill of calories and healthy fats to help boost that energy each day.

Here are a couple of articles we recommend reading if you are one of those struggling with energy while on the Paleo diet: 

Why Do I Have No Energy On Paleo?

This is a great article that goes through some different reasons on why you are feeling so tired while eating Paleo. Read the full article here.

Paleo for the Active Person

For those that are very active and can’t muster up the energy they need to keep up that active lifestyle when they eat Paleo – this article is the one for you. Read the full article here.

If you still struggle with energy it could be coming down to something more serious like a nutrient deficiency… make sure to talk to your health care professional if you are worried about your energy levels.

 

 

Working Harder, Not Heavier

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There is nothing like going to the gym and hitting a goal that you have always been wanting to hit. This happens quite often with weight training. We always seem to be looking for the next personal record… the next heavy load. We want to lift heavy things so we keep pushing and pushing with heavier weight. If you have been lifting or weight training for sometime you may have noticed you have plateaued. Nothing can be more frustrating then getting stuck at the same weight and not seeing those gains you feel you have been working so hard to get.

But, have you really been working hard? Or just heavy?

What does that mean? Aren’t they the same thing? The answer is no.

There is a difference between putting in the effort to be better, and just putting on more weight to the bar. Next time you are thinking about sneaking on some extra weight because that is what is bound to get you to the next level, take a second and think again. And if you still aren’t sure what all this is about take a look at  this article from Barbell Shrugged that explains just what we mean by working harder, not heavier.

What do you think? Have you tried this approach? If so, did it work for you?

Is Rice Paleo?

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Is rice Paleo? It’s a question that get’s asked a lot. I mean most people associate rice as a traditional “health food”… but just because something is touted as a miracle food doesn’t mean it’s Paleo.

So if rice is deemed by most people to be healthy, is it Paleo?

Well, the quick answer is no and the quick reasoning is it’s a grain as well as post-hunter-gatherer.

In the Paleo diet grains are a big no-no mainly due to their high glycemic index which causes sugar to be carried too rapidly into the bloodstream.

While rice is technically not Paleo, it is one of those foods that many believe is in the grey zone. If you are an active person eating rice on occasion will most likely not do your any harm. Take a look at these articles we’ve gather on the subject and decide for yourself what will work for your body.

All About Rice by Paleo Leap

We love this article about Rice and how it fits (or doesn’t fit) in the Paleo diet. Find out some great information about when Rice might be okay to add into your diet from time to time. Read the full article here.

Is Eating Rice Bad on a Paleo Diet by Paleo 30 Day Challenge

A great article that explains just why rice is omitted from the Paleo diet as well as giving you some ideas of what to eat besides rice. Read the full article here.

Paleo Do’s and Don’ts by Paleo Effect

A great and quick guide of Paleo do’s and don’ts including a section on grains and why they should not be part of the Paleo diet. Read the full article here.
Do you put rice into your diet?

20 Benefits of Eating Paleo

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There are many times as a Paleo eater that I’ll get asked “why Paleo?”, to which I will usually reply with a generic “it makes me feel better” or “it keeps me healthy”. Most people this is all the answer they want, but others want more. Why do we choose to eat this way? What are the benefits of eating Paleo? There are quite a few benefits, but let’s start with these 20.

1. Puts a Stop to Junk Food
In one swoop, starting the Paleo diet puts a stop to junk food. It’s not about how much sugar is in your favorite treat, or how many calories it has… if it’s junk, it doesn’t go in your body. Putting a stop to junk food for good improves your health and well-being dramatically. Plus putting a stop to that junk food puts a stop to spending money on food that does nothing for your body. Take that cash you save and put it towards real food… or a new pair of shoes.

2. Balances Blood Glucose Levels
This is a big one for most Paleo eaters… it’s the basic science behind this new (or old) way of eating. Avoid those refined sugars helps you to easily avoid spikes in your blood glucose levels, which helps lessen fatigue and can help with weight loss. 

3. Keeps You Away from Wheat and Gluten
Now a days, due to many studies coming out suggesting gluten is problematic for the digestive system, many people are starting to go gluten-free. Luckily with the Paleo diet it basically includes a gluten-free lifestyle as well. Cutting out gluten can help keep your digestion system healthy and going strong. 

4. No Counting Required
How many times have you started a diet or eating style only to get tired of all the counting? From calories or points or what ever else you may be having to count it can be exhausting and hard to keep up. The Paleo diet is simple and easy to follow – as long as you are eating real and healthy foods that fall under the Paleo diet then you are good to go. 

5. Helps You Feel Fuller Longer
One issue many have with other diets is the fact that they focus more on “how much” rather then “what”. This can lead to you still feeling hungry right after you’ve eaten… or make you hungry shortly after you’ve eaten. These hunger pains can lead to falling off the wagon or binge eating. With Paleo it allows you to focus on healthy foods and actually eating when you are hungry. Plus the focus on healthy fats, rich proteins, as well as vegetables helps you keep that full feeling and avoid food cravings. 

6. Increases Your Intake of Healthy Fats
Along with keeping you feeling fut all those healthy fats are just that – healthy. It is a hard concept for some people to understand in our day and age of “fat-free” food items, but our bodies really do need fats! Just the right kind of fats. Luckily going Paleo will include all those healthy fats that your body needs and that actually help you burn fat and lose weight. 

7. Lean Muscle Mass
Who doesn’t want to be strong? Luckily since the Paleo diet relies heavily on meat you will always be getting your fair amount of protein to feed those muscles. This leads to promoting a leaner physique and helps muscle growth if coupled with weightlifting. Who doesn’t want to be a lean, mean, fighting machine?

8. Avoids Processed Foods and Ingredients
Along with getting rid of junk food it helps get rid of all those hidden unhealthy foods. Many “health” foods these days carry along with them a lot of processed junk… Going Paleo helps you learn how to read labels and ingredients to really know what is good and what is bad. Avoiding processed foods help you stay away from GMO’s and other harmful substances that shouldn’t go into our bodies.

9.  Avoids Fast Food
Along the same lines of avoiding junk food you will also avoid fast food. The health benefits of not eating fast food alone are found in countless journals, studies, and articles across the board. For most of us it’s pretty common sense though… fast food is bad food and staying away from it automatically helps increase your health. 

10. Cuts our Empty Carbs and Calories
There are a lot of foods out there that are filled with nothing but empty carbs and bad calories. – one of the most common of these are drinks. Sports drinks, juices, soda, and energy drinks… all these beverages are filled with sugar and chemicals that are not good for our bodies. For many just cutting out these empty carb sources helps result in weight loss, feeling better, and better energy. With eating Paleo every carb and calorie you put into your body serves a purpose and helps your body in a positive way. 

11. Helps Prevent Diseases
It’s a pretty easy jump from avoiding toxins and junk food to preventing disease. Plus all the anti-inflammatory foods and antioxidants you will be eating help ward of and prevent many diseases. A more natural you is always going to be a healthier you when it comes to food.

12. Helps You Sleep Better
Who doesn’t want to sleep better each night? Paleo can help you achieve this. By cutting out those chemicals and additives found in many food sources these days actually helps your body release serotonin in your brain without being overridden by other chemicals found in bad foods, thus making your body get tired naturally and sleep better and deeper.

13. More Energy
Obviously with better sleep comes more energy, but combine that with Paleo approved foods that are balanced and filled with healthy nutrients and you will feel like the energizer bunny. Going Paleo means eating real foods whenever you are hungry which means you don’t run the risk of running low on fuel and will feel energized longer. 

 14. Reduced Bloat (and gas)
Eating Paleo means eating lots of natural and healthy fibers which can be a big help in decreasing that bloated feeling that many feel eating a regular or Western diet. Who doesn’t want to feel more comfortable and less bloated?

15. Provides Detoxing Effects
Overall the Paleo lifestyle provides a great detoxifying effect on the body. Saying goodbye to trans fat, MSG, caffeine, refined sugars, gluten, and more gives your body a rest all the while you are increasing antioxidants, fiber, and other important nutrients! Many people claim to feel lighter and more clear headed while eating Paleo too!

16. Increases Your Intake of Fruits and Vegetables
How often have you heard parents across the world say “eat your vegetables”. Of course when kids other options are all hyped up on processed sugars and ingredients it’s hard to have them get those fruits and vegetables in. Eating Paleo helps eliminate cravings for poor food options and you’ll soon find yourself loving those fruits and veggies.

17. Weight Loss
Many people with the New Year are focused on their new goals… which almost always includes weight loss. Going Paleo makes weight loss much more effortless. By simply switching the types of foods you eat you will notice that unhealthy weight  slipping off. When you shift your focus from having to lose weight and feeling guilty about the foods you’re eating, you’ll notice that eating becaomse fun again, making it easier to maintain. 

18. Brain Power
Paleo has a bit focus on foods that are willed with healthy omega 3 fatty acids which many people are lacking in these days. These omega 3 fatty acids are known to contain DHA which is not only great for your brain development but also good for your eyes and heart too!

19. Circle of Life
Going Paleo really tries to promote eating pasture-raised meats and eggs. This means that animals are truly able to roam in grass for their entire lives. This natural diet is great for the animals as well as helping to serve us with a long list of nutrients when we eat those animals. It’s the circle of life at its finest.

20. Keeps Things Simple
Probably one of my most favorite things about the Paleo diet is that it’s simple. Paleo makes it easy to make the right choices and not feel like your whole life revolves around food. Paleo helps you eat to live not the other way around. Eat real food. It’s just that simple.

 

So there you have it. 20 wonderful reasons why we should all be striving to eat Paleo. What would you add to the list?

 

Sources:
http://eatdrinkpaleo.com.au/paleo-benefits/
http://www.paleodietevolved.com/benefits-of-the-paleo-diet.html#.VKRTilWJNpA
http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx
http://paleogrubs.com/paleo-benefits

 

Is the New Fitness Trend Really Healthy?

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It is always interesting to see what type of trends come and go… one that seems to be picking up is the Fitness trend. While normally I’d be cheering about this fact, unfortunately this new fitness trend may not be the best trend we would all hope for.

In our crazy, busy, stressed world it’s easy to let fear dictate how we act, this seems to be happening when it comes to fitness as well. How many people do you know that start a new fitness craze, go all out, hurt or injure themselves, and then are unable to get any type of exercise for days or weeks. The mentality of “No pain no gain” is getting taken a little too far. 

Now don’t get me wrong, I’m not saying to stop exercising, nor am I saying that it’s a bad thing if you get a little sore now and again. What I am saying is we need to remember moderation in all things. We need to listen to our bodies and we also need to remember just how important rest is along side exercise.

I feel like this article by Jonathan Angelilli hits some really good points when it comes to healthy fitness.

Take a look and see what you think… is this new fitness trend healthy or unhealthy?