The Paleo Diet - Eat Like a Caveman For Optimum Health

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The Caveman Diet, Paleolithic Diet, Neanderthal Diet, Hunter-Gather Diet, whatever DIET you wish to call it, I'm going to talk to you about my favorite way of eating as far as nutrition for a lean and healthy body goes. I get it all the time: Should I eat carbs? Is fat bad? What kind of foods should I eat? Am I getting enough protein in my diet? While all of these are very valid questions, I'd take to eliminate a lot of confusion and talk about why eating like a caveman will yield stellar results for your body, high energy levels, and is overall just a healthy way of living.

The Paleo Diet - Eat Like a Caveman For Optimum Health

Processed Foods Have Sadly Become the Foundation of the American Diet

Many of today's commercial foods are loaded with sodium, hydrogenated oils, processed sugars, and preservatives. Let's face it, America's diet is not the healthiest. When over two-thirds of the country is overweight, don't you think we should take a step back and figure out where we've gone wrong? Look at the average American's pantry. It's probably full. Not good. Weird euphemism? Well it makes sense. You see, if I ate like the average American, I would be in big trouble because I don't have nearly enough cupboards to hold all of those boxed-up preservative-filled "food products."

Here's what I'm getting at: Back when cavemen roamed the earth, they didn't have Nabisco or the Keebler Elf to feed them. They couldn't go to the store and pick up a box of Trix cereal. And because of this, I can say with confidence that they also carried a lean athletic physique... the kind of physique you're reading my articles for! No, they lived off of meat, veggies, fruit, nuts, and anything else edible they could find that came from nature. That, in my opinion, is the way we as humans are supposed to eat. The more unprocessed and natural food comes, the better off you're going to be eating it. Remember... YOU ARE WHAT YOU EAT. If you want to look like a donut, by all means, eat donuts. But I eat Paleo as much as possible, and largely credit my leanness to this way of eating.

Foods to Eat on Paleo
Again, anything that could be found in nature and is unprocessed. It's actually very simple. Here are the staples of the diet:
* Meat
* Eggs
* Fish
* Veggies
* Roots
* Fruit
* Nuts

I know, the food list isn't too extensive, but you'd be surprised how many great tasting recipes you can make using just these ingredients. Your taste buds might need some time to get used to this way of eating, but your body will appreciate the change, and you will become leaner, more energetic, and become a healthier you... Not a bad deal!

Foods To Avoid
* Processed foods (anything that comes in a box)
* Refined sugars
* Starches (breads, pasta, flour, wheat, rice, corn)

I recommend you take this model of eating and lay it as your Nutritional Foundation. As I've said before, nobody eats perfect 100% of the time. It wouldn't be human if we did. We all love ice cream and we all love pizza, so please enjoy your favorite foods! Just not all day, everyday.

Paleo Alternatives to Common Processed Foods

God and Mother Nature actually created real foods that you can use to substitute other not-so-healthy foods. You can easily Google how to prepare all of these, and should be able to find them at the grocery store:
* Instead of noodles... get spaghetti squash (delicious, I use it all the time!)
* Instead of rice... get cauliflower and make "cauliflower rice"
* Instead of sugary laden desserts... get fresh berries and enjoy them for dessert

What to expect from switching to Paleo

By eating this way, you will naturally lower your carb intake by removing all the starches and sugars. Most people eat way more carbs than they need, and much of it gets stored as body fat. You will get sufficient protein from your meat, eggs, and nuts. You will get your micronutrients such as vitamins, minerals, and antioxidants from your fruits and veggies. You will tend to not overeat. You will feel more energetic and feel better! The bottom line is that this is a great way of eating, and one that I use myself and highly recommend!

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The Paleo Food Lists: How to Eat Like a Caveman

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If you are someone who is just beginning to gain interest in the Paleo diet, it is of course necessary for you to learn about the Paleo food lists that will tell you what to eat and not to eat. Some who are new to the idea of this diet may think that the food choices are very limited in the Paleo diet, a.k.a. Blueprint Diet. However, they are mistaken. Paleo diet is in some way similar to other diets in terms of restricting some foods. After all, if this diet will not eliminate some food sources, you cannot really call it a "diet." The Blueprint or caveman diet is essentially a high-protein regimen. It does not necessarily eliminate the intake of carbohydrates. Instead, it eliminates the processed and packaged foods that are commonly known as sources of carbohydrates and calories. Examples of these foods are rice and grains.

The Paleo Food Lists: How to Eat Like a Caveman

Although the Blueprint diet seems to restrict a number of food sources, there are still a lot of food choices that you can enjoy. The basic Paleo food list will teach you how to eat like a caveman.

Lean meat is the most integral part of the Blueprint diet. This is where most of the protein in the diet will come from. The cavemen were essentially hunters and gatherers. Their science of hunting animals may be considered as the most efficient in history - after all, they could not have survived for long without their hunting skills. Lean meat cuts are ideal because they do not contain fats. Moreover, it would be best if you can get organic meat or those that come from animals that were naturally bred and feed (grown in pasture).

Eggs are also an acceptable source of protein in the Paleo diet. Dairy products cannot be consumed while you're following the Paleo diet but you can enjoy eggs. Just limit your consumption to six eggs a week.

Seafood lovers should be glad to follow the Blueprint diet because it is another recommended food source. Virtually any seafood can be eaten. This allows for great seafood recipes and meals that you can combine with vegetables as side-in.

Speaking of vegetables, these plant produces are also encouraged in this diet. Basically, the cavemen ate anything they thought and believed to be edible. Any vegetable that can be obviously eaten in its raw form is allowed in the caveman diet. However, starchy root vegetables such as potatoes and sweet potatoes are discouraged because of their high starch content.

If you are a fan of fruits, then the Paleo diet could be meant for you. This diet allows all fruits. However, if your main reason for dieting is to lose weight, try refraining from too sweet fruits such as berries because they have high calorie content. But since your metabolism will be boosted after a period of following the Paleo diet, you can gradually increase your consumption of sweet fruits because the calories will be eventually burned and transformed into energy.

Nuts and seeds are also encouraged foods for snack and ingredients to Paleo recipes. Just make sure to get those that are easily gathered. For instance, cashew nuts are not ideal Blueprint snacks since the cavemen probably did not know back then that it can be consumed.

There are a lot of recipes and meals that you can enjoy while you follow the Paleo diet. All you need to do is perform a quick research on the various recipes that you can easily prepare and you are automatically gearing yourself up for a healthier lifestyle.

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Almond Pancake Toppings

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Absolutely nothing is more boring than pancakes with no toppings. Has anybody in ever eaten a pancake with no syrup or fruit or something on top? Doubt it.

Almond Pancake Toppings

Here are some preferred almond pancake toppings of mine:

Butter

This really is very first on my list mainly because its important to every thing else. None of your toppings will taste to their complete potential without a healthful smathering of butter all over your almond pancakes. As my mom used to say: "Butter would make everything taste far better!"

Almond Butter

Just like peanut butter - almond butter is just ground up nuts. It's very best to not buy the brands with additives. It's odd that you need to acquire the much more high priced brands to avoid additives like sugar, guar gum and so forth. All you'll need is plain old crushed up almonds, possibly with some added salt.

It might seem weird to top almond pancakes with almond butter - and also weirder when you substitute cow's milk with almond milk within the actual pancake recipe as I do. But due to the fact the pale/primal eating plan is what brought me to almond-based dishes in the very first spot, its a all-natural topping for me. And considering that peanuts don't fit with the primal/paleo diet, I don't advocate peanut butter - though it won't kill ya

Honey

Honey is pure sugar - correct. But as opposed to that more popular topping - maple syrup - honey has several well being benefits when you consume the raw stuff.

Raw honey - the sort that is definitely unheated, unfiltered and un-everything - is so healthful that raw manuka flower honey - essentially the most potent variety from New Zealand - has killed MRSA bacteria in laboratory tests. Its because of anti-bacterial properties of particular kinds of pollen inside the honey.

Anyway - honey could be the way to go for a sweet and comparatively healthful almond pancake topping.

Fruit

On the subject of fruit and almond pancakes (or any kind of pancakes) - fresh is really not better. Frozen fruit - particularly berries - are truly much better for the reason that when thawed the juices ooze out of them and soak the pancakes. Fresh cut strawberries or peaches for instance - just don't have the goopy, gooey consistency that make a fantastic almond pancake topping.

So:

1. Thaw a cup of frozen mixed berries inside the microwave
2. Dump the berries and juice all on the top of your almond pancakes
3. If that ain't sweet enough, drizzle some honey on leading, as well

Chocolate

Chocolate sauce - or melted hunks of chocolate - is entirely yummy but not for everyone because it tends to make for a thick, sticky pancake. If you want the antioxidant and low-sugar rewards then stick with dark or semi-sweet chocolate, not milk chocolate.

Syrup

I do not need to explain this one particular do? Just make sure to pre-spread the pancakes with a lot of butter!

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Reducing Belly Fat in Older Men and Women

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The middle-age spread seems to sneak up on us as we age. One day we look in the mirror and realize that there is more to us than before. Weight gain shows up the most in our belly. Extra belly fat is not only a sign of more weight, it is also a health risk as it increases some major ones if not taken care of. A few of the major health risks that are increased include heart disease, diabetes, and high blood pressure. It's important to take care of our mid-sections sooner than later. The good news is that reducing belly fat is possible and can be simple regardless of age.

Reducing Belly Fat in Older Men and Women

Older men and women have the ability to lose weight just as effectively as someone in their early twenties. The most important thing to consider is the types of food you are eating. Changing our eating habits will effect our weight loss more so than exercise alone. There is a misconception that we can eat whatever we choose as long as we get plenty of exercise. The truth of the matter is, no matter how much exercise we do, if we continue eating the wrong foods, we only slow our progress. One of the most effective way to shed pounds is by cutting simple carbohydrate intake and processed foods. Here is a list of simple carb foods to cut back on or avoid all together:

• bread
• rice
• cereal
• refined sugar
• baked goods
• beverages (soda, fancy coffees, sugar-filled smoothies, etc.)
• alcoholic drinks
• any processed foods

A low-carb diet can help reduce belly fat and any exercise you do is an added bonus. Two good eating plans that work well are the "clean eating" and "paleo diet" plans. It's important to check with your doctor before changing your eating and exercise routines. However, these two eating methods avoid processed foods. The paleo diet is a little more strict in that it also avoids grains. Clean eating is a practice that many bodybuilders follow. The important thing is, both offer lifelong ways of healthy eating that make losing weight simple. There is a lot of information available for both eating styles so see which of them relates to more of your style of eating.

Exercise is still very important. If you haven't exercised in a long time, start off very slow. Walking is a great start. Once you are capable, resistance training with weights as well as circuit training can help burn fat faster.

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2012 Fitness Trends - What's HOT and What's NOT!

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HOT: Metabolic Resistance Training (MRT)

2012 Fitness Trends - What's HOT and What's NOT!

Would you like to lose fat and gain muscle at the same time? Metabolic Resistance Training is the answer. MRT uses functional exercises performed in a circuit like fashion. Varying modalities are used such as dumbbells, body weight and kettlebell exercises. Exercising this way keeps your heart rate elevated and you'll burn more calories in less time. In fact, studies show that you'll continue to burn calories for up to 38 hours after a single 30 minute MRT session - a phenomenon known as the "afterburn."

NOT: Body Part Training

The days of isolating muscle groups and training certain muscles on certain days are long gone. The muscles of the human body form complex relationships with each other and are designed to work in synergy, therefore they should be trained as such.

Training muscles in isolation fails to produce a hormonal environment conducive to fat loss and muscle gain and can predispose you to muscle imbalance and injury. A well designed exercise program should comprise at least 80% compound, multiple joint movements. These are functional exercises such as lunges, squats, rows and presses and provide the most "bang for your buck." For best results think movements not muscles.

HOT: Strength Training for Women

Move over guys. The second hottest trend in 2012 is that women are moving to the gym floor in record numbers as they realise the benefits of lifting weights are far superior than a "cardio only" approach. No longer buying into the myth that weight training adds muscle bulk, many women are achieving that fit, toned look and transforming their bodies in record time with as little as 2 or 3 strength training sessions per week. In the process they're boosting their metabolism, decreasing their risk of osteoporosis, diabetes, heart disease and cancer.

HOT: TRX Suspension Training

TRX suspension training is the fitness sensation that's being used by many pro sports teams, coaches, and top trainers around the world.

TRX suspension training uses gravity and your own body weight to build strength, endurance, balance, flexibility, coordination, core and joint stability.

Thanks to the TRX training system, mainstream exercises such as the bench press, squat, lunge and row can all be replicated to provide a full body, time efficient workout.

HOT: Interval Training

Interval training is an extremely time efficient form of cardio whereby periods of high effort are interspersed with periods of active recovery.

The most significant study to document the fat burning effects of interval training was published in the journal "Metabolism" in 1994. This study compared 20 weeks of long duration steady state cardio with 15 weeks of short duration interval training. Amazingly, the interval training group lost nine times more body fat than the endurance group.

Interval training also has pronounced cardiovascular benefits, produces anti aging youth hormones, increases immunity and more.

NOT: Long Steady State Cardio

Have you noticed that many people who slave away on the treadmill, elliptical trainer and stationary bikes for hours on end have great difficulty shedding fat?

Long steady cardio is NOT the most effective or time efficient way to burn body fat. In fact more and more studies reveal that too much steady state cardio can lead to reduced heart and lung capacity, increased inflammation and weight gain.

HOT: 30 Minute Workouts

The research is compelling. With the right mix of exercise, short duration 20-30 minute workouts can produce twice the results in half the time (such as when you combine MRT and interval training).

Unfortunately hour long workouts have become the accepted norm, therefore it's no wonder that many individuals fail to start or sustain an exercise program because of the perceived time investment.
Whether you're a stay at home mum or a busy executive, there's ALWAYS a way to find the time for a 20-30 minute workout 2 or 3 times per week.

NOT: Long, Low Intensity Workouts

The belief that working out for longer leads to better results is simply not true.

Exercising for long periods raises levels of the stress hormone, cortisol which is associated with fat storage and loss of muscle tissue. Do yourself a huge favor and save your valuable time by being more efficient in the gym.
Unless your goal is to compete in a marathon, consider hiring the services of personal trainer to design an exercise program that focuses on quality - NOT quantity.

HOT: Kettlebell Training

For a change of pace try a kettlebell workout. The unbalanced nature of kettlebells forces your body to compensate with correct posture, keeps your body guessing and your muscles challenged. Use kettlebells to add new and exciting exercises to your workouts to help build strength, explosive power, and endurance while actively engaging your core.

HOT: Boot Camps / Small Group Training

Fitness boot camps have experienced a huge surge in popularity in recent times. Boot camps are often held in outdoor settings and novel exercises provide plenty of variety. Working out in small groups is also extremely cost effective making group training a popular choice for many individuals.

HOT: Zumba / Dance Classes

Another group trend that continues to grow in popularity is Zumba. The Zumba program has become nothing short of a revolution, spreading like wildfire and positioning itself as one of the most influential movements in the fitness industry. This Latin-dance-inspired class has moved into this year's list of the top ten fitness trends.

NOT: Ab infomercial machines

The slick marketing hype of these infomercials is something to behold! Top models display their wash board abs and "satisfied customers" reveal how they lost 100 pounds using machine XYZ.

If a rock hard mid section was only a few hundred crunches away, then why do so many people end up disillusioned that they're unable to obtain the look of their favorite fitness model in only a matter of weeks? (as stated by the infomercial)
It all comes back to the myth of "spot reduction." The reality is that the only way for those ab muscles to be revealed is to lose overall body fat through proper nutrition and an effective total body conditioning program..

HOT: Paleo Diet

The Paleo Diet consists of the foods our hunter gatherer ancestors ate thousands of years ago. Therefore you'll find plenty of wholesome natural foods such as fruit, vegetables, meat, seafood, berries and nuts. Since grains and dairy are a product of modern agriculture, these are not part of the Paleo Diet. By eliminating (or at least cutting back on) dairy, grains and processed foods, you'll create a more alkaline environment conducive to weight loss and for your overall health and energy levels to thrive. Best of all, the Paleo Diet is sustainable. (unlike most diets)

NOT: Extreme Detox Diets

Celebrity endorsed detox diets were trendy for a while, however the actual benefits of such diets hold no credibility in the fitness world. Dramatically reducing calories with liquid or single only nutrient diets results in many side effects. These can include low blood sugar, extreme tiredness, headaches and nausea - just to name a few.

Although you will lose weight on a detox diet, you're not losing fat, only fluid and protein as a result of glycogen depletion and muscle tissue breakdown. And since extreme calorie restriction can adversely affect your metabolism, there's a very strong likelihood you'll regain the weight you've lost (and sometimes more) as soon as you resume normal eating.

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Gluten Free?

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What is Gluten? Gluten is a combination of two substances, gliadin and glutenin, and is produced in some grasses. Wheat, Barley and Rye are all types of grass and most of us have been raised to eat the products of these grasses, namely flour and flour-based foods such as bread and cakes.

Gluten Free?

Gluten is also used as a stabilizing agent in many other foods, and you will often see it as one of the ingredients in canned or bottled food, but is sometimes listed as "Amp Isostearoyl Hydolized Wheat Protein". Because you know what to look for on food labels, you'd think that you can easily avoid it, however, many foods contain small amounts of gluten, and according to many countries food laws, if the amount is under a certain percentage, the food manufacturers don't have to list it.

This means that you have to start learning what foods have gluten in naturally. Lots of very healthy foods don't contain gluten such as quinoa, oats, soybeans, sunflower seeds and millet. Other grasses such as buckwheat, corn and rice don't have any in them naturally.

Some people simply cannot eat gluten and have developed celiac disease, whereby their bodies cannot digest gluten. They often suffer a multitude of symptoms including, painful abdominal bloating, chronic diarrhea or the opposite, constipation, and sometimes even migraine headaches. They may also have to endure chronic fatigue, joint pain, numbness in fingers and toes, depression or anxiety and some people seem to develop osteoporosis at a very young age.

A way of eating known as the Paleolithic diet (often referred to as simply "the Paleo Diet") has been suggested as an excellent way to eat. The Paleo Diet works because of the assumption that humans have evolved over many years to eat certain types of food. As Humming birds have evolved to eat nectar from flowers and Eagles have evolved to eat meat from prey, so too have humans evolved to eat food that they have either hunted (meat) or gathered (berries, roots etc.).

As the agricultural revolution began a few thousand years ago in response to increasingly large populations around the world, people began to develop farming techniques that would make it possible to feed all of these hundreds of thousands of humans. Though many foods can keep us alive, such as sugar and alcohol, it isn't necessarily healthy for us, and consuming too much of the wrong foods can and does cause many harmful, and sometimes fatal, effects.

For example, many North American Indian tribes suffer from diabetes to a degree that is three or four times what is currently considered the norm. Perhaps this is due to their relatively new introduction to the foods considered normal by some western civilizations?

The worldwide increase in allergies and food intolerances could possibly also be attributed to diet. The fact is, we don't know if our Paleolithic ancestors suffered from these things the way that we do today, but we do have a very good idea what they ate, based on where they lived, what they had access to and the tools that they used (spears, bows and arrows etc.)

They ate quite differently from the things that we take for granted as normal. Perhaps it would make sense for all of us to try to eat the way our recent ancestors did, or at least to try it and see what health benefits might be easily available to us?

If you were to try this type of diet, maybe you'll find that your migraines would ease-up or disappear completely. Perhaps you'll lose some of that weight you've been promising yourself you'll shed for years? How about that ongoing fatigue that seems to get the better of you every day? You may simply get much nicer skin, acne free and smooth as the day you were born? Perhaps you'll get ALL of these benefits?

I'm certainly not suggesting that you go out and start hunting for your meat, though many expert nutritionists would suggest that you DO eat more fish. Hey, fishing is a KIND of hunting isn't it?

Okay, for everyday meals, you can't be expected to go out and hunt or gather food such as berries and roots, and even if you could, turning these ingredients into a healthy meal isn't something that would come naturally to you. But then cooking ANYTHING may not come naturally to you either; I certainly have to use a recipe book whenever I cook anything more complicated than a grilled-cheese sandwich!

There are plenty of gluten-free recipes available nowadays, as more and more people are trying this gluten-free diet. Many people are reporting substantially improved health and feelings of well-being; perhaps it's time YOU gave it a try?

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Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body

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Archeological studies show that Paleolithic men were agile and strong. They were not heavy-weight based on modern standards, and they were also free from degenerative diseases of our time like osteoporosis, diabetes, and cardiac disorders. It was revealed that their overall health and fitness were not only due to their hectic lifestyles, but basically due to the food they ate. This is known today as the Paleo Diet.

Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body

Also called as the caveman's diet, the Stone Age diet, or the hunter-gatherer's diet, this nutritional regimen utilizes the same type of food eaten by the Paleolithic men of 10,000 years ago. Centering on the ordinary modern food that you take every day, the most important components are meat (including seafood) and eggs, raw vegetables, fresh and dried fruits, nuts and seeds, unsweetened almond milk and coconut milk, oils from plants, and water and other beverages.

Here are its positive effects on your body: leads to weight loss/control; lessens the risk of diseases such as obesity, type 2 diabetes, cardiovascular diseases, high blood pressure, osteoporosis, anti-immune diseases, and colorectal cancer; prevents myopia, acne, and depression; and stops diseases relative to vitamin and mineral deficiency.

The pro's of the caveman's diet are: it contains high-nutrient density and gives the minimum need for vitamins and minerals; its food list is simple and easy to follow; and lastly, it encourages continued physical activity since it increases the intake of amino acids, decreases the omega-6 to omega-3 ratio, and lowers body acidity.

The con's are: you need to change your eating habits completely; there is an on-going controversy on which kind of Paleo diet to follow; and lastly, the program is too general where no instructions are given for individual application.

When the advantages outweigh the disadvantages, then it must be a good one. Try the Paleo Diet to see for yourself.

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