How to Cut Weight for a Competition or Fight

Paleo Diet:

When it comes to cutting weight, many martial artists swear by it. The idea behind it is that if I can weigh in at 150 pounds, then gain weight back before the fight, and be fighting while weighing 165 pounds, then I'll have a size advantage on my opponent. This concept is most popular in western martial arts; wrestlers and Brazilian jiu jitsu fighters are so big on it, in fact, that you basically have to cut weight, just so you can be EQUAL in size to your opponent. I cut weight pretty successfully in my tournaments and I get people asking me for advice on how to do it safe and easy, so I thought I would share with every body. Be warned: cutting weight is not easy, but it is worth it on fight night.

How to Cut Weight for a Competition or Fight

First off, before your cut you should be lean. You need to prepare your body for competition. I try to get with in 12 pounds of my target weight before I even begin my true cut. For good healthy ways to lose weight I recommend the Paleo Diet, aka the caveman diet. A simple Google search can get you some good free info on that. You need to be at 8-12 pounds by 5 days before your weigh-ins. Now, a common misconception is that people think they will gain back the weight they lost while dieting before they fight. You will not, you will regain 2 to 3 pounds of your diet loss max by the time you fight. This is important to know because if you diet to 12 pounds short of your goal, and then cut the 12 pounds, will only be 15 whole pounds heavier on fight night. If you diet to 8 pounds short of your goal, you will probably only gain 11 pounds back by the time you fight. So the more weight you actually cut, the harder it will be, but the more you will get out of it. In martial arts, and especially in grappling, every pound counts!

So! Now your body is lean and ready to fight. Now comes the part that will test your dedication. We will begin the cut 5 days before the weigh-in. On days 5,4, and 3 before the weigh in, you should be drinking 2 gallons of water each day. DO NOT DRINK DISTILLED WATER. That amount of distilled water will wash out all minerals from your body, leaving your skin flaking and your head aching. Drink regular purified water. I carry around a gallon jug with me, so it is easier to remember how much I have drank. At this point there shouldn't any changes to your diet, just eat healthy and keep off the fat that you have lost in your dieting. You will be going to the bathroom like crazy! This is what we want. What we are doing is slowly washing out some of the minerals in your body (temporarily) this will help you retain less water in the later stages of the cut.

Once you have done this, for three days you can cut back on the water. 2 days before the weigh-in you want to drink one gallon of water. However, on this day, we must cut out all sodium from our diet. This means plain, raw, and green veggies. You can eat fruit for carbs/energy. Also, lean meats are good. Chicken or fish, but no sodium based seasonings. This means no stake sauce, no teriyaki sauce, no salt. I usually season my fish with lemon juice. Not the best tasting, but it's just for today. This is going to help us release water wait on the next day.

Now, you're one day from weigh-ins. Today is the hardest day, but don't worry, tomorrow will be the pay off. Today we drink no water at all. Because of all of the preparation we did the preceding days, we don't need to sauna or do any ridiculous work outs. Just do your regular work out. The amount that you sweat because of our preparation will be sufficient. Also, through out the day, and especially at night your body will release the water weight on its own. As far as food goes; your food will be minimal. Go to your local grocery store and pick up Balance Bars or some form of energy bar that his relatively high in calories but low in actual weight. Heavy bars like protein bars, will be too hydrated, and will put water weight in your body. I highly recommend Balance bars. They weigh next to nothing and they give you the calories you need to get through your work out. It usually eat 3 of these throughout the day. Eat nothing else besides those 3 bars.

When you wake up in the morning you should be with in 1-3 pounds of your goal weight. Your going to be thirsty and hungry, but your almost there. Take an all natural supplement called Triphala. You should be able to find it at a health food store or on the internet. So you may need to order this ahead of time. Take a dose of this (don't worry it is completely natural and you cannot overdose on them). What this will do is empty your bowels. You will lose a few pounds and should be on target at this point. Weigh in as early as you can so you have maximum recovery time.

Once you have weighed in you have to start the most important stage: the recovery. You should have 24 hours to recover. After your weigh ins your probably going to feel a little run down, but food and water will have never tasted so good. Start your recovery with Pedialite, you can get this at any grocery store. The original flavor tastes terrible but they have some good fruit flavors now. You want to drink one sip at a time. Chugging fluids will cause them to go right through you and you wont hold on to the nutrients. Take sip after sip and drink the whole thing. Then switch to water. If it is available to you, drink high PH water. 9.5 water if you can find it. Depending on where you live this might be easy to find or impossible. I have a filter on my sink that allows me to obtain it. If you don't have it, drink Arrowhead. As far as bottled water goes, it is the highest on the PH scale; 7.0. You may need to drink up to 2.5 gallons. Still continuing to drink one sip at a time. Don't depend on your thirst response to tell you when you are hydrated. Drink until your urine is clear.

A few supplements that will help you recover, if you want to spend the money on them, is Ionic Minerals, and spirulina chlorella. Both of these can be found online. They are all natural, and REALLY help you absorb the water you drink, this way you have to spend your entire day drinking gallons of water.

A FEW TIPS TO HELP YOU IF YOUR COMING IN SHORT:

If you are coming down to the wire and are not making weight, there are a few things you can do to lose an extra pound or so. Spitting helps, suck on jolly ranchers and fill a water bottle up. One water bottle = about one pound.

I do not recommend using the Sauna, but if you a pound short and you have 30 minutes until your weigh in, use it, but only in an emergency.

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Your Food Relationship - Achieve Your Diet and Fat Loss Goals Faster

Paleo Diet:

Food - none of us can go without it! But how does the way in which we think about food impact our diet? Are you someone who just sees food as body fuel, or do the different tastes, textures and nutritional values of food excite you? In today's health conscious world, I would think that most of us fall into the latter group. If you want to achieve your diet goals quicker, then you need to clearly understand you relationship with food.

Your Food Relationship - Achieve Your Diet and Fat Loss Goals Faster

Eat and Burn

In its simplest form, food gives our body the calories it needs to run on a daily basis. When there are too few calories, the body looks to its own reserves. When there are too many calories, the body puts them away in storage (i.e. as body fat). On a purely mathematical level, so long as we burn as much as we consume, we are not going to produce excess body fat. So yes it is possible to eat junk food and stay thin but we also know that what food we eat can be as important as how much food we eat.

Food Fanatics

Not all foods are created equal. It would be nonsense to say that a caramel flapjack and an organic apple containing the same number of calories are of equal health benefit. At the 'eat and burn' basic level then yes they might provide our body with the same number of calories but substance is surely just as important. We have all learned that the organic apple is bursting with healthy goodness, whilst the flapjack will be laden with sugar and other nutritional nastiness.

The food world has gone crazy over the past few years. Every other program on television is a cooking program. But why are we so obsessed? It is just body fuel at the end of the day...

I have to admit, I am a modern day 'foodie'. I love cooking and experimenting in the kitchen and I strongly believe in the health benefits of natural food. In my eyes, there is nothing wrong with this, food has the fantastic ability of making us happy so let's take advantage. However, you need to be aware of your root relationship with food. There is definitely a risk of obsessing over food. Such obsession may manifest itself as punishing yourself for eating 'junk' food, a lifetime of calorie counting, or possibly worse. We each have unique relationships with food and to get the most from food we should strip away the layers and get to the bottom of what and why. Why did you have to eat popcorn whilst watching that movie yesterday evening? Why did you have to drink alcohol when socialising last week? It is good to sit back and think about our food choices so we understand why we made them and can enjoy those choices instead of feeling guilty about them!

Strategies to Avoid Food Obsession and Achieve Your Diet Goals

As we are dependent upon food for survival, all of us have a relationship with food.

Here are a few ideas to help you find out, change, and nurture your food relationship.

• Make a Black, Grey, White list of foods you commonly eat. Black for the least healthy, White for the most. Then keep it in your kitchen, making sure that your cupboards are full of those foods on the White list (typically fresh fruit, vegetables, unsalted nuts and seeds, whilst trying to cut out those on the Black list (basically anything processed containing sugar, as well as alcohol and if you follow the Paleo diet, then all grains too). To take things further, you can keep a score board to measure how many food items from each colour group you are eating - monitoring your results forces the truth upon you, so there is nowhere to hide!
• Work out what type of food personality you are. Do this by clearly identifying what you enjoy about food. For me, I know that eating healthily will make me feel happy but so does the odd treat. I have a soft spot for beer and ice cream (not together though!), so I indulge in these things every now and again. It may be that you enjoy a certain type of cuisine, or need to eat every two hours. Being aware of your food personality will help you identify your strengths and weaknesses in your diet, which you can then address sensibly instead of obsessively.
• Be wise about food availability - possibly the most important factor in keeping a healthy diet is to always have the healthy food readily to hand. Most people resort to less healthy foods because they are so accessible. A little bit of effort on your part and healthy food can be fast food in any hectic lifestyle. Prepare your healthy food in advance and keep stock levels high (i.e. always have fresh fruit and vegetables at the ready).
• Equally, if it isn't in your house in the first place then you can't eat it! If you don't have very strong willpower, avoid the lethal step of bringing junk foods into your home. Too often I have picked things up and thought it would be saved for a rainy day but the evenings are full of temptation and before you know it that treat is in your belly. I know that keeping sweet food in the house can undo my healthy eating, so it's best kept out most of the time.

Free Your Food, Do Not Trap it with Rules

The key to making healthy eating a lifestyle choice and not a short term diet is to make it fun and enjoyable, not boring and burdensome! I think adopting a 'rule free' food psychology is more realistic than to simply ban certain foods altogether. To be truthful, we all fall off the healthy eating bandwagon. In my eyes, this can be a good thing providing that you that you do enjoy your treats (e.g. cake) that you consume otherwise what is the point!? Don't worry and just get right back on track instead of dwelling on that junk food.

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Wellness Coaching - Benefits of a Gluten-Free Diet

Paleo Diet:

The Serbian tennis player, Novak Djokovic is on fire. After winning 43 straight matches, including 41 in 2011-- something that hasn't been done since 1984 -- he plowed through the quarter finals then the semi-finals at Wimbledon this year. Even hadn't won Wimbledon, his winning streak would have rewarded him with enough points to put him in the top spot, ranking him as the #1 men's tennis player in the world. But, of course, he did win.

Wellness Coaching - Benefits of a Gluten-Free Diet

So what did Djokovic do to initiate such a dramatic energy boost? A gluten-free diet has been credited for the recent success, according to the Wall Street Journal. As recent as last year, his on-court struggles were evident when closing out matches. His serve became sloppy and his movement lacked the energy to hit closing shots. The shift to a gluten-free, low starch diet has left Djokovic feeling energized throughout his entire matches. As a result, he is not only sharper physically but, more importantly, mentally.

Even if you are not gluten sensitive, when you eliminate starch-based, refined and processed non-foods such as pizza, bread, pretzels, chips, pasta, potatoes, legumes, rice, and other high carb foods, you allow the body to reboot itself metabolically. As a result, it stops drawing it source of fuel from sugar (all starchy carbs are converted to sugar in the bloodstream), and begins to extract its source of fuel from ketones, the energy units found in healthy fats. The body (especially the brain) operates much more efficiently on ketones -- so much so -- that your energy levels tend to skyrocket after you make the dietary shift. It takes time, however, usually about four to six weeks before the carb (sugar) cravings subside, but when it happens, don't be surprised if you'll feel as if you've transformed into a superhero.

If you are gluten sensitive then you'll not only want to eliminate all foods containing gluten (such as all wheat-based products), but it would be wise to eliminate "cross-reactive" foods to gluten as well. Cross-reactivity is the reaction to substances that are either genetically or structurally similar to gluten because your immune system tends to associate them with gluten. Some of the most common cross-reactive substances are: casein (found in milk and cheese), oats, rye, barley, spelt, kamut, yeast products, coffee, and milk chocolate.

Other common food sensitivities can result from foods that people usually substitute for the wheat-based gluten products such as: corn, buckwheat, sesame, quinoa, sorghum, millet, tapioca, amaranth, rice, and potatoes. And of course, they are also starchy foods that turn into glucose after ingestion. Sugar is always sugar no matter what it looks like before you eat it. All starchy foods such as grains and legumes will be metabolized by the body as glucose.

Here's the bottom line. When we return to the diet of our paleo ancestors, the diet that we, as a homo sapiens species followed consistently, day after day, for over 250,000 years, our body's metabolism will become more compatible with our genetic physiology. It's all about the genes folks. The human body is simply not designed for this type of onslaught. No wonder see the epidemic proportions of heart disease, cancer, and diabetes. And not surprisingly, the United Health Organization ranks the U.S. a pathetic 39th out of the top 50 healthiest countries on Earth.

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High Fat Raw Paleo Diet to Lose Weight - Gain Health and Gain Beauty

Paleo Diet:

A high fat raw paleolithic diet is the hardest diet to get into because of cultural conditioning against eating raw meat, against consumption of large amounts of fat and having to give up your favorite starches. The results of your efforts will be the most rewarding as you gain health and beauty at the same time, losing weight merely becomes a secondary issue and is guaranteed to lead to an ideal set weight.

High Fat Raw Paleo Diet to Lose Weight - Gain Health and Gain Beauty

From fossil records, a raw paleolithic diet can be seen as the original human diet even before cooking started, one could infer that this is the original diet of humans. Raw paleo diet is composed of these foods:

(1) Animal meat with their organs including prized fatty parts like back fat, bone marrow and brains; these could be aquatic or land based animals.

(2) Then there are ripe or unripe fruit.

(3) Then there are edible when raw vegetables.

The theory is, nature cannot possibly be wrong. Going back to the original, natural fuel for humans and humans are transformed into the naturally self repairing healthy, beautiful, athletic beings we were meant to be.

Raw fat is the preferred fuel of the body which is concentrated and gives steady clean energy, avoiding the sugar highs and lows in high carbohydrate diet. Raw fat is cleansing and lubricating at the same time.

Raw proteins are the preferred form of protein by the body as this is natural, clean, pure and muscle building, even without gym exercises you can maintain a lean muscular physique.

A small amount of carbohydrates in hydrating fruit and vegetables gives you extra vitamins and minerals.

Multivitamins are usually raw organs like raw liver, kidneys and other internal organs from such animals as oysters and small fish you eat whole.

When you begin a high fat raw paleo diet, you may get an initial detox phase for a few days, but on the first month you should be on your way to feel an enormous healthy feeling that only gets better and better. In many more months you will notice you may have stopped getting sick. After about a year, friends and family who you may not have seen for a long time will comment how beautiful you have become and will ask you, no plead with you to tell them what your secret is.

A high fat raw paleo diet involves consuming a majority raw animal foods diet with fruits and vegetables playing a smaller but important part of the diet.

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Paleo Food List

Paleo Diet:

The Paleo Diet (also known as the Caveman Diet) is pretty strict on what foods you should and shouldn't eat.

Paleo Food List

The diet is based on the premise that we should eat as our ancestors ate before the advent of agriculture.

Humans have been evolving for millions of years, but have only had approximately 10,000 years to adjust to the influx of grain, dairy, and legumes in our diet. The rising problem of gluten, dairy, and peanut allergies is an indicator that our bodies are not supposed to be ingesting these foods.

The main idea of these foods are: If you can't pick it from a bush or tree, you shouldn't eat it. If you can't pull it out of the ground, you shouldn't eat it. If you can't hunt it with a spear, you shouldn't eat it.

So what are some of the things recommended to eat? This list is by no means complete, but shows that there is no shortage of different types of food available on the Paleo Diet.

Meats (Store-Bought and Game)

• Beef - Steaks, ground beef, veal.
• Pork - Chops, loins.
• Poultry - Chicken, Turkey, Game Hens, Goose, Duck, etc.
• Fish - Salmon, Tuna, Tilapia, Flounder, Bass, Trout, etc.
• Eggs - Chicken, Duck, Goose.
• Organs - Livers, heart, tongues, marrow.
• Shellfish - Abalone, Clams, Mussels, Shrimp, Scallops, Lobster, Crayfish, Crab
• Bison (American Buffalo)
• Specialty Meats - Ostrich, Emu, Kangaroo, Emu, Alligator, Rabbit, Turtle
• Game Meats - Venison, Elk, Caribou, Moose, Rabbit, Squirrel, Wild Boar, Bear, Pheasant, Quail, Dove/Squab, Wild Turkey, Geese

Fruit

• Apple, Apricot, Avocado
• Banana, Blackberries, Blueberries
• Cantaloupe, Cherries, Cranberries
• Figs
• Grapefruit, Grapes
• Honeydew
• Kiwi
• Lemon, Lime
• Mango
• Nectarine
• Orange
• Passion Fruit, Papaya, Peaches, Pears, Persimmons, Pineapple, Plums, Pomegranate
• Raspberries, Rhubarb
• Strawberries
• Tangerine
• Watermelon

Vegetables

• Artichoke, Asparagus
• Beets, Bell Peppers, Broccoli, Brussels Sprouts
• Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber
• Dandelion Greens
• Eggplant, Endive
• Kale
• Lettuce
• Mushrooms, Mustard Greens
• Onions (All Varieties)
• Parsley, Parsnips, Peppers (All Varieties), Pumpkin
• Radish, Rutabaga
• Spinach, Squash (All Varieties), Swiss Chard
• Tomatoes, Turnip Greens, Turnips

Nuts (Unsalted)

• Almonds
• Brazil Nuts
• Cashews
• Chestnuts
• Hazel Nuts
• Macadamia Nuts
• Pecans
• Pine Nuts
• Pistachios
• Pumpkin Seeds
• Sesame Seeds
• Squash Seeds
• Sunflower Seeds
• Walnuts

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Paleo Diet - Getting The Back to the Healthy Basics

Paleo Diet:

For thousands of years our ancestors in every continent on the planet found all of the nutrients their bodies had evolved to require in the things in nature that surrounded them. In this Paleolithic period of our history, they thrived and were very healthy. In most cases their brains were larger than ours, they were generally taller than we are, and they were far more physically fit than most non-athletes are today.

Paleo Diet - Getting The Back to the Healthy Basics

Most scientists agree that the diet that fueled their health and vitality was quite different from that of most modern westerners, although genetically we remain 99.99% identical to them. Around one-third of the food they ate was wild game they hunted and fish, and the two-thirds balance was derived from berries, seeds, fruits, melons, nuts, bulbs, stalks, roots, leaves, and flowers that they gathered. Meat and fish gave them the essential fatty acids and protein, and meat made up about 65% of their energy intake.

The domesticated, grain fed cattle we eat today is quite different from the wild game our ancestors ate, in that domestic cattle average around 30% total fat, in place of the less than 10% total fat average of wild game. In addition, domestic meat from grain fed animals contains mostly saturated fats, rather than the higher percentage of polyunsaturated fats found in wild game. This means that we now have four times less omega-3 fatty acids than our hunter gatherer ancestors had, and about one and a half times less monounsaturated fat. The human body needs a certain amount and quality of fat for certain processes. Vitamins A, D, E, and K, for instance, cannot be absorbed without it.

Nuts and seeds added other oils and essential fatty acids to our Paleo ancestors diet, and berries and fresh fruits gave them complex carbohydrates and other nutrients. A large part of their diet consisted of gathered vegetables and plants - leaves, flowers, stalks, bulbs, and roots. These were all consumed fresh and raw, which gave them the most benefit from the nutrient rich content and greatly benefited their immune systems.

Grains and small seeds, while they were around, were never ground into powder and cooked for consumption during this Stone Age period. That came only with the advent of agriculture and the domestication of animals, two of the most prominent things that marked the beginning of the Neolithic period. These things also began our journey into the mechanized processing of grains and other foods, the addition of pasteurized dairy products into our diet, and our exorbitant intake of sugar and simple carbohydrates. Ultimately, these factors, among others, are what have pushed modern humans toward heart disease, cancer, diabetes, arthritis, celiac disease, obesity, and many other "civilized" ailments.

At the end of the day one thing is certain, the diet of our Paleolithic ancestors is still the diet that is best suited for our metabolisms today. We thrived for countless centuries consuming only the things that were naturally available, and our bodies needs for maintaining health and vitality remain the same.

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A Diet Review

Paleo Diet:

There are so many differing views on diets and the best way to lose weight that it is extremely confusing for many people. This article is an attempt to put the record straight regarding some popular myths about certain diets and to give a comparison of the merits of some of the more popular ones.

A Diet Review

The first major argument in dieting is low carbohydrates (carbs) versus low fats Which is the best route to follow ? After the second world war people generally began to be gradually better off financially and were able to buy more food and a greater variety of food. As time progressed it seemed that many people in the western world were getting too fat for their own good and people looked for ways to reduce their weight. It seemed perfectly reasonable to many that eating too much fat was the cause of storing fat in the body and hence of putting on weight. This view was adhered to for many years and there were a lot of diets recommending cutting down your consumption of fats. Rosemary Conley's diet ideas were based largely on this premise after her own success with weight loss by cutting out fat for medical reasons. Many people have loss weight this way but it may well be that part of their success is due to their cutting down total food intake and not just changing the relative amounts of fat or carbohydrates in their diet. Cutting down on total calorie input is generally agreed to be appropriate for many people these days, and coupled with some increase in exercise, a factor stressed by Rosemary Conley, will certainly help achieve weight loss.

The general idea of reducing fat in the diet was challenged of course by Dr Atkins who saw evidence of people on a relatively high fat but low carb diet being able to lose weight. This diet became very popular for a while but was then criticised by some as being unhealthy and then lost favour. The reason it was criticised seems to be based on some misunderstanding of metabolism. When the body changes from what we know as a normal diet ( this is in fact a relatively high carb diet) to a low carb/high fat diet the body's metabolism undergoes changes to deal with this. The fact is that the body is quite capable of using fat as an energy source instead of carbohydrate without suffering any ill effects. Populations of Eskimos managed to stay energetic and healthy over many generations on a diet consisting of mainly seal and whale meat and blubber.

When little carbohydrate is consumed the body's metabolism gradually alters to allow for fat to be converted, producing ketone bodies and energy for use by the body. This causes a ketosis, i.e. a raised blood level of ketones, the excess of which is converted to acetone and excreted from the body in the breath and urine. There is no evidence that this type of metabolism leads to muscle loss as some have suggested. The muscle tissue of the body is not affected. There is simply a change to a slightly alternative metabolic pathway taking place. The body is able to synthesize glucose for use by brain and red blood cells.

If you are going to lose weight you will need almost certainly to reduce your calorie input one way or another and it probably does not matter too much if you reduce fat intake or carbohydrate intake or both, so long as your diet is reasonably varied to make sure you get all necessary nutrients. A certain amount of fat is required by the body for normal function, and, some vitamins and minerals are fat soluble and need fat to be ingested for their transport.

Carbohydrates, on the other hand are a lot less necessary, and some might say not necessary at all, at least not in refined form. Refined carbohydrates are notorious for causing rapid blood sugar spikes that can put a strain on the body's insulin/glucose regulatory system. If you are going to eat some carbohydrate as most of us do, then it's best to eat it in the from of natural foods such as fruit, vegetables, nuts and beans, rather than processed foods.

So, what diets are available today? Amongst the many there are the following and I'll make brief comments about each:

Low fat diets such as Rosemary Conley Reasonable in that it encourages the consumption of healthy foods such as lean meat and fish, fruit and vegetables, wholemeal bread and some dairy products whilst disallowing unhealthy foods such as cakes, biscuits, fried chips and pies. It might not actually lose you weight unless you confine yourself to sensible portions and take plenty of exercise.

Atkins Diet Again this approach is perfectly reasonable and works for many. You can eat a lot of different foods that might be thought fatty, but it's still best to eat healthy fats, rather more fish and nuts than meat, and you still need to eat fruit and vegetables, which although carbohydrate based, are good carbs full of fibre and nutrients.

The South Beach Diet. This is a sensible diet which favours low fat and low carbohydrate intake. It advocates the natural approach to eating, avoiding too much in the way of processed foods. It might be alittle too restrictive for some on a long term basis.

The Paleo or Caveman Diet This focusses on natural foods also, - fish, vegetables, lean meat, roots and nuts. It does not allow consumption of salt, refined sugars, dairy products, grains or oils. This again, although healthy enough is much too restrictive for most.

Fat Loss For Idiots This diet plan although popular does not seem to adequately explain how weight loss is to be achieved. It talks about "calorie shifting" which "tricks" the body to burn fat. Substituting one type of calorie food for another does not seem in itself sufficient to alter the body's metabolism as far as I can see. The body will consume calories in whatever form they are presented. A calorie reduction is necessary to lose weight.

The Zone Diet This is a balanced nutrition approach that supposedly controls the hormones in your body, and keeps them within the "Zone". It's a sensible diet that encourages eating plenty of fish and fish oils to get the important omega 3s, together with a balanced diet of about 40% carbohydrates, 30% fat, and 30% protein. This is a perfectly good diet for anyone but probably needs to be combined with exercise to actually lose significant weight.

Strip That Fat This diet plan does its best to rubbish all the fad diets and the weight loss gimmicks. It points out that unrealistic goals and unsustainable diets are the reason that most people fail to lose weight. This is a sensible plan based on sound principles and includes an ongoing program. It centres around good nutrition and healthy eating habits, showing what's good to eat and what is not.. It is not an extreme low fat or low carbohydrate diet, and as such is suitable for virtually anybody and therefore recommended.

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Simple Paleo Ice Cream Recipe

Paleo Diet:

It's the festive season and watching relatives and friends gorge themselves on ice cream and tasty sweets can be painful when you're trying to stay healthy and stick to a rigid nutrition plan. I know as a follower of the paleo diet the hardest thing for me to adjust to was the lack of desserts and sweets for the paleo follower. However there is hope, by replacing regular milk with coconut milk and swapping the ultra heavy chocolate and sugar filling for natural fruits and nuts we can create gorgeous and equally delicious recipes for the paleo diet follower.

Simple Paleo Ice Cream Recipe

I got creative earlier and here's a simple tried and tested ice cream recipe to sate the sweet tooth of the Paleolithic patron. The trick with this is preparation and smoothness, as it's tricky at first to stop the eggs from scrambling, which completely ruins the dish. Make sure the temperature is warm enough to melt the ingredients but not too hot to make them curdle and boil, once you've got this right though you will never look back.

Ingredients:
* 400ml coconut milk
* 2 large eggs
* 3 tbsp honey
* 1/4 cup blueberries
* 1/2 cup processed strawberries
* 2 tsp cinnamon

How to make:
1. Place a heat proof bowl over a simmering pot of water. Make sure the bowl is wider than the pot so it sits on top comfortably and there is enough space under the bowl to ensure no part of it comes in direct contact with the water.

2. Place the strawberry, blueberry and honey into the bowl and heat until it's warmed through but ensure heat is low enough to prevent boiling.

3. Separately whisk the eggs. When they are thoroughly whisked slowly mix in a quarter of the wet mixture with a mixing spoon, slowly and delicately. Ensure the eggs don't scramble by maintaining a warm but not boiling temperature and constantly stirring with your spoon. Continue until all of the wet mix is mixed in and a thick creamy sauce is created.

4. Let the mixture cool off before placing into the fridge.

5. Place the mixture in a container and place in the freezer. Remove every 25 minutes for 2 and a half hours until you have a creamy ice cream.

This is a recipe that I love but it is easily customisable. Try varying the fruits in the mix and garnishing with nuts, cinnamon or any other flavours you fancy. Even sweeteners to help bring out the sharpness and taste.

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The Fundamentals of Paleo Books

Paleo Diet:

It is no longer a surprise that more people nowadays are looking to change their eating habits in order to achieve optimal health. It is possible that you, among many others, are becoming more educated about the types of foods that must be consumed to make your body perform to its maximum.

The Fundamentals of Paleo Books

A lot of people are also concerned about life longevity. People wish that they could live as many years possible. Luckily, they realize that this can only be made possible if they start improving their lifestyles and eventually, their diet. This is the reason why a lot are looking for an efficient diet plan to help them achieve their goals.

One of the best ways for people to learn about great diets is through books. There is a multitude of books available in the market - both offline and online - that can educate you and at the same time, provide you with a detailed set of instructions and tips on how you can pursue with the diet. If you wish to learn more about the Paleo diet or the caveman diet - the diet with which the ancient humans lived by - then you should look for Paleo books.

Basically, Paleo books are based around the Paleo diet. This diet takes from the way the humans of the Paleolithic era ate. It is assumed that the cavemen ate foods that are widely available in the market today, only that there are some apparent differences.

To start off, the Paleolithic men did not know how to process food back then. They did not even know how to farm or to milk animals. Thus, there is no place for packaged, processed and refrigerated or frozen foods. Chemicals and other substances, such as preservatives, were also not available then. The cavemen had to hunt and gather their food. For you to learn about the diet and the foods allowed in it, a Paleo book can definitely give you a detailed account.

There were no grocery stores back in the Paleolithic era. This means that most of the items found in grocery stores are not encouraged in the diet. This may make you wonder what is still left in the diet. There is plenty, actually. The cavemen ate freshly hunted meat from wild games, fish, seafood, vegetables, fruits, nuts and seeds. In today's setting, you would need to shop for lean meat cuts; a lot of fresh (preferably organic) fruits and vegetables; fish and seafood; unsalted nuts and vegetable oils. Paleo books provide a more detailed list of the foods that you can buy and consume while you are on the Paleo diet. A Paleo book will also list down those that you cannot eat such as cereals, grains and dairies along with other processed and secondary food sources.

Paleo books also include delicious recipes that can make your Paleo diet not only a success but a delicious and enjoyable one. It will also give you ideas on how you can prepare and plan your meals daily, weekly and monthly.

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Three Things You Need to Know to Be Successful in the Paleo Diet

Paleo Diet:

Are you thinking about starting the Paleo diet? If so, you need to be aware of the three common pitfalls that new Paleo dieters make when undertaking this diet. These are: not realizing their calorie intake, eating too much fat, and not taking enough protein. By committing these mistakes, people will actually gain weight instead of losing it.

Three Things You Need to Know to Be Successful in the Paleo Diet

Not eating enough protein

Since the Paleo diet is another variation of a low-carb diet, you need to make sure that you're in taking enough calories to make up for the loss of carbohydrates. If you don't take enough calories, you will become tired, sick, and moody.

To combat this, the individual should be aware of the amount of excess protein that they need to intake each day so that they are reaching their required daily needs.

Eating too much fat

The second biggest mistake of newbies make is the amount of fat they are eating each day. Due to the fact that you're eating a lot of protein, people may feel very very hungry quickly. To fix this, they tell you to intake more fat into your diet. Unfortunately, each gram of fat is equal to 9 calories. So, by eating a bag of nuts, or other fat sources you could be reaching your calorie intake for the day.

Calorie intake

To lose weight with any diet program it's all about the calories that you intake. The Paleo diet is not an exception to this rule. In fact, if you eat more calories than what you are burning each day you will gain weight.. If your eating high-protein breakfasts, lunches, and dinner you may be exceeding the amount of calories you need. Remember, it's not about the type of macronutrient that you're eating, it's about how many calories that you are taking each day.

Knowing that a calorie isn`t just a calorie will separate you from being successful on the Paleo diet, and not. So watch the amount of fat that you intake as it`s double the amount of a calorie that protein and carbohydrates are.

Now that you know the three pitfalls that people go through when starting the Paleo diet, you will have a better chance of success by knowing these three tips. Failure of not following one of these tips will lead to less than desirable results. So remember choose enough proteins, don't intake much fat, and watched the amount of calories that you intake each day.

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Book Review of the Recipe For Living Without Disease by Aajonus Vonderplanitz

Paleo Diet:

Aajonus Vonderplanitz is known to be an eccentric healer who suggests a lot of raw meat, raw fat and some stinky raw rotten meats for healing. This book enlightens the reader about the science and the lengthy experience behind those recommendations. At the end of reading this book, you will want to experiment with the Primal Diet yourself.

Book Review of the Recipe For Living Without Disease by Aajonus Vonderplanitz

In volume 1, Aajonus begins by giving a colorful background of how he had learned about these things by experience in curing his own diseases and with that of his patients. He then moves on to explain the true causes of disease, toxicity and how to reverse it. Aajonus tweaks your curiousity on why you eat cooked food and processed food and the seemingly funny but often asked question is can we digest raw food? Then there are the questions of bacteria, sleep and bowel movements.

In volume 2, Aajonus explains about taste and explains more about the best raw foods and food combining for proper digestion and assimilation. Aajonus moves on to optimizing his raw food diet in a recipe for removing deep tissue toxicity, for weight loss, for travel and baby food. Next are the all important recipes, how to make them and what they are good at addressing which health conditions. Read, re-read, print out this section and have a bound copy in your kitchen.

In volume 3, Aajonus explains more about the science of nutrition, the cholesterol myth and why real raw food is better than processed supplements.

In volume 4, Aajonus exposes the wayward direction of modern western medicine, how their false concepts of disease, germs and parasites have brought detriment millions of people around the world.

This book belongs to your small library of must-read and must-keep books for reference. Aajonus' experiences as not just a long time raw foodist's but as a long time healer of many people is a treasure that must be documented and preserved. It is unfortunate that I found myself lactose intolerant and cannot consume raw dairy. But besides my intolerance to dairy, I find that the principles laid out by Aajonus are all solid.

The book The Recipe for Living Without Disease is Aajonus Vonderplanitz' second book after he wrote his first book, The Primal Diet: We Want to Live. It is available at http://storesonline.com/site/811618/page/1840437

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Paleo Diet Recipes: Breakfast, Lunch and Dinner

Paleo Diet:

Paleo Diet and recipes

Paleo Diet Recipes: Breakfast, Lunch and Dinner

On first impression you may be thinking that, like most diets, the Paleo diet is going to be too restricting/complicated and mealtimes could become an 'issue'. Not in the least! Do not even consider for a moment that Paleo diet meals and recipes are going to be boring, complicated or lack in variety. Paleo diet recipes result in wholesome flavoursome meals.

Protein plays a vital role in Paleo diet and meals should consist of approximately 60% to 70% percent of your daily food intake. The balance of course being fruit, vegetables, nuts and seeds with additional oils used in preparation of the meals such as avocado oil, nut oils etc.

NO GRAIN OR DAIRY IS TO BE CONSUMED

Remember shop fresh, organic, natural and wild. To be totally Paleo, eat seasonal as well - this of course being carbon footprint friendly.

Lunch and dinner Paleo diet recipes and meals can be adjusted according to your own personal lifestyle and requirements. To start out take your usual recipes and merely substitute the 'cannot have' with a 'can have' - you will be amazed how quickly you adjust and how capable you are of making your own Paleo diet recipes.

Some ideas for your three main Paleo diet meals for the day:

Breakfast:

1. 2 Poached eggs on a bed of lightly panned spinach
2. Bowl of mixed berries with nuts and cashew cream
3. A 2 egg omelette with filling of your choice eg - no dairy though
4. Chicken liver and bacon with grilled tomato.
5. Fruit smoothy of choice eg banana and nut; berries and fresh coconut blended with ice cubes.
6. Steamed/grilled fish with grilled tomato and mushroom.
7. Absolutely nothing wrong with having the leftovers from dinner the night before.

Lunch and Dinners

These can be adjusted according to your daily routine.

1. Mushroom burger with salad
2. Roast chicken, vegetables and salad
3. Meat and vegetable kebab with broccoli and walnut salad
4. Bolognaise - made with zucchini spaghetti
5. Prawn, avocado and fresh asparagus salad
6. Wholesome chunky soup.
7. Steak, vegetable bake and salad.

Sauces/Dressings

Salads and vegetables can be enhanced with various sauces and dressings eg any easy to make dressing of the combination of honey, lemon juice, seasoning and fresh, finely chopped herbs of choice. Paleo tartar sauce made from Paleo mayonnaise can be added to seafood, be it fish, shellfish or crustacean. A basic Paleo diet recipe for mayo is as follows:

3 - 5 Garlic cloves peeled (large)

Approximately 2 cups of organic olive oil

2 room temperature, lightly beaten free range egg yolks,

juice of 1 organic lemon

small quantity of lukewarm waster

Crush garlic cloves into a paste and add to the lightly beaten egg yolks. Lightly beat with wooden spoon until the mixture turns pale yellow.

While blending the garlic and egg yolk very slowly (drop by drop) add 3 tablespoons of the olive.

Blend gently until the mixture is thick and creamy then add ½ to 1 tablespoon of water and 1 teaspoon of the lemon juice.

Continue stirring while adding the olive oil in a very fine stream. If the mixture becomes too thick once again add 1 teaspoon of water and 1 teaspoon of lemon juice.

Continue like this until all the oil is used.

Always mix by stirring in one direction only.

Should the mixture split - put it over into a clean bowl and add a teaspoon of lukewarm water and mix continue like this until fixed.

Most important have fun inventing your very own Pale Diet recipes and meals.

NOT FORGETTING YOU GET DESSERT AS WELL!

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Losing a Pound a Day With the Mono Diet - How to Eat Only One Type of Food to Lose Weight

Paleo Diet:

Losing a pound a day with the Mono Diet may seem difficult to many, but this article will tell you how. More importantly, we will tell you how to eat only one type of food to lose weight so make sure to read the entire article.

Losing a Pound a Day With the Mono Diet - How to Eat Only One Type of Food to Lose Weight

One of the classics when it comes to being healthy and slim is losing a pound a day with the Mono Diet. Most people cannot keep up with this strategy while in fact it is so easy to follow. It is not like those complicated programs wherein they will ask you to eat various foods with specific measurements leaving you puzzled. The reason that most people do not want to try this program is that they think that they would be eating a single kind of food every day for the rest of their lives. Losing a pound a day with the Mono Diet is eating a single kind of food every meal. It does not mean that you have to eat the same foodstuff in all three meals daily. Some people suggest that raw chow will make the best choice for this kind of weight-loss program because of its higher nutritional value.

As we all know, there are three groups of foods. There are foods that are high in carbohydrates, high in protein, and those with starches. Examples of those that have high protein are eggs, cheese, eggs, meat, and fish. On the other hand, those with high carbohydrates, which are healthy, are fruits and vegetables. Lastly, those with starches are potatoes, pasta, bread, and pasta. Below is a concrete example of this program:

1. For breakfast, you can eat an apple and two bananas to give you the needed energy to last for as much as 24 hours.

2. You can eat a half-roasted chicken without the skin. Roast is better than frying chicken to avoid fattening oils sticking to the chicken.

3. Three baked potatoes will suit your evening appetite. Frying potatoes is not a good choice so it should either be roasted or baked.

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List of Autoimmune Diseases, Could You Have One?

Paleo Diet:

Definition - "Autoimmune diseases are illnesses and conditions that result from an overactive immune response to substances, tissues, and organs, normally present in the body. The immune system attacks its own cells due to the system mistaking part of the body as a pathogen."

List of Autoimmune Diseases, Could You Have One?

The list of autoimmune diseases, more than 100 of them to date, reads like an encyclopedia of modern illnesses. By far, the largest category of diseases under study by scientists, medical professionals and organizations (like the Center for Disease Control - CDC, and the National Institute of Health - NIH), specific autoimmune diseases are named, based upon the organ or tissue being attacked by the body's natural defenses.

Included in the list of autoimmune diseases, "autoimmune inner ear disease," also known as Meniers Disease, antibodies/immune cells attack the inner ear leading to hearing loss and vertigo. In "autoimmune multiple sclerosis," the immune system attacks the protective coating, myelin, around the nerves affecting the brain and spinal cord and causing muscle weakness, loss of coordination, and vision and speech difficulties.

"Autoimmune fibromyalgia" is probably the most widely known of the list of autoimmune diseases, in which muscle and tendon tissues are under attack by the immune system. This gives rise to a variety of symptoms including body tenderness, painful trigger points, extreme fatigue and a variety of other conditions which include insomnia, anxiety, headaches, hypersensitivity to sounds, lights, temperature, etc.

The treatment of different autoimmune diseases varies, but steroids, anti-inflamatory drugs, and immunosuppressant's, are widely used to treat the list of autoimmune diseases. New treatments and medications are being developed all the time. If you have been diagnosed with an autoimmune disease, working one-on-one with a specialist in the treatment of your disease, and self-education about your specific illness, will help you to cope.

The self-education part of managing your disease is vital to your ability to overcome the symptoms. Many foods are catalysts in the list of autoimmune diseases.... meaning, they trigger an autoimmune response in the body. Avoiding allergens and autoimmune triggers requires some research and record-keeping on your part, although your doctor may be able to give you a list of foods and medications to avoid.

In the case of these chronic autoimmune illnesses, inflammation of the body's tissues is caused at lease in part, by the lack of proper blood flow to the affected tissues. This makes it easier for the immune system to attack those tissues because they're already weakened. The entire list of autoimmune diseases and their symptoms can be treated naturally and effectively by improvements to your overall health. In some cases, like autoimmune fibromyalgia and autoimmune chronic fatigue syndrome, nutritional benefits can include symptom control. Improving your diet by including a good source of protein, vitamins, minerals and antioxidants is one way you can manage your disease and your life. For more information on natural treatments of diseases like fibromyalgia, you can contact me now by clicking on one of the links below.

Find out how to survive fibromyalgia!

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How To Start a Running Program

Paleo Diet:

Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime.

How To Start a Running Program

The problem is most people don't know where to begin and usually do it wrong.

In this article I am going to show you an effective way to start a running or jogging program without killing yourself.

The first mistake people make when they begin a running or jogging program is that they run too fast. This will leave you out of breath and spent in about 5 or 10 minutes. When this happens people generally think to themselves that anyone who runs is crazy or likes punishing themselves.

This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.

I had been running for about a month and was up to two miles. But at the end of these two miles, I felt as if I was going to keel over and die. My legs hurt. My lungs hurt. Everything felt wrong.

I thought I would just keep running these two miles until it became easier, but it never did. It got harder, if anything.

Then I heard about a guy named Stu Mittleman. This guy had run from San Diego to New York in 56 days. Basically Stu ran two marathons a day for 56 days. So I bought his book called Slow Burn and it completely changed any negative feelings I had about running.

The first thing I did was bought a heart rate monitor. This cost around 100 dollars and was the best purchase I have ever made. It allowed me to monitor my heart rate and stay at a comfortable running level, even while running up hills.

What I did, was started running at 50 to 70% of my maximum heart rate. At first, I felt like I was going too slow and not getting a good workout. But within a week, I was able to run 4 miles without any problems. The best thing was that after the four miles, I felt incredible. Instead of feeling like I was going to die before, I actually felt better.

To find your targeted heart rate zone, do the following:

Subtract your age from 220. Then multiply this by .50 and .70 and that will give you your targeted zone.

Example: Age 28

220-28 = 192

192 x .50 = 96

192 x .70 = 134

By this example, if you are 28, then you should be running in the heart rate zone of 96 to 134. To make it easier to remember, just round it up to 100-135.

If you are running in this zone, you will probably be very comfortable and be able to run a good distance.

You see, the problem people usually face is that they start off running too fast. You just need to slow down. It isn't necessarily how hard you run, but that you are moving as much as possible, as often as possible.

Once you begin to add mileage, you will get in better shape and be running faster anyways. You just won't be working any harder. Your body will adapt, and you will begin to move more efficiently, without more effort.

This program worked perfect for me, and has turned me into a runner for life. I hope it does the same for you.

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Eliminate Distractions With a Paleo Meal Planner

Paleo Diet:

If you want to be successful on the Paleo diet, then it is vital that you follow through with a meal planner.

Eliminate Distractions With a Paleo Meal Planner

When you are on a diet, you will need enough discipline and self-control so that you can succeed. If you do not prepare for the following days, weeks or months what you plan to go through on a daily basis, you will be easily distracted from your goal. That is why so many people who attempt to complete a diet program end up giving up during the early parts of their program and give in to an unhealthy way of eating.

A meal planner provides you the structure, discipline and accountability to go on with your diet no matter what. The inevitable result of this course is success in your diet program. As time goes by you will find that following a meal planner becomes easier and easier.

The Advantage

Why does it become easier? Well, that is normal for anything that you do constantly: it becomes easier the more you do it. And you will find it all the more easier if you are following a plan instead of winging it all the time.

But the real secret is that a Paleo diet does not require that you count every single calorie that you take in with every meal. On the contrary, eat as much as you can to fill yourself, so long as you eat only the recommended Paleo foods and not the preservative-rich processed foods. No more suffering hunger pains once you have reached the limit for the amount of food or calories that you can take in for the day.

Another benefit is that as a result of eating more protein-rich meals, you will find that you do not feel hunger easily. As such, you do not need to eat at exact schedules, like breakfast, lunch and dinner. You only eat when you start to feel hungry. That is also the advantage of having a planned meal because you do not just pick up whatever food is nearby.

The Roadmap to Health

A meal planner is not really required, but it is a very helpful guide to get you to reach your goal of going through a Paleo diet. While it is not the be-all and end-all of dieting, it does provide a much easier and less painful way of losing weight and becoming healthier. A map may not be required when going through a journey, but without a map, a traveler might easily be lost. He or she might reach the destination, but it would take longer than if the map was available.

Once you are familiar with the process, with the route if you prefer the map metaphor, you can easily travel without the need of a map, just as you travel within your own home town, or a city you are familiar with, without the need of such a map.

This means that you no longer need to prepare for each week or month what you want to eat. You are already familiar with the process and it comes as naturally as it did before you knew of this diet. It has become a comfortable lifestyle instead of a hideous struggle.

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What You Need to Know About Buying Grass Fed Beef

Paleo Diet:

More consumers are now questioning about the origin of the foods they're consuming. As the public becomes more aware about the special feed given to the beef they are buying, the old fashioned grass fed beef is becoming more popular. The American Grassfed Association standards say that cattle should be fed only with their mother's milk and grass.

What You Need to Know About Buying Grass Fed Beef

When buying, look for "grass-finished" or "grass-fed" on the package. However, they are not easily available in big meat shops and most grocery stores in the United States. Usually, beef that has been grass-fed is produced by small farms and are directly offering their products to the consumers. A good place to start your search will be your local farmer's market. Due to high demand of grass fed beef, the price is quite inflated. To save money, buy it in wholesale price - box of assorted cuts, a big share of the animal or the whole animal itself and divide it with like-minded friends.

Sometimes, you can also find it in specialty meat and natural-foods markets. If you are in Alabama, you have Boutwell Farms that produces pastured pork and grass fed beef. Their products are revealed to have high amounts of DHA, CLA, Omega 3, vitamins and minerals. Restaurants operating in Georgia, Alabama and North Florida areas are clinging on their products. You can also opt for Happy Chappy Ranch, another known grass fed beef producer in the state.In Arizona, there is Date Creek Ranch. This is one of the oldest farms that offer directly to the consumers. They have strict adherence to feeding the cattle with grass.

Another source is the 14,000-acre Double Check Ranch. The ranch produces high-grade grass-fed meat. In Mississippi, Blackwater Farms is definitely a well-known name when it comes to producing grass fed cows. It is relatively a small farm but is capable of producing A-Grade grass fed beef. It also produces pastured turkey and chicken and grass fed lamb. Another top producer in Mississippi is Gloryland Farms. The farm also supplies pastured chicken turkey, pork, chevron, and real free-range brown eggs. Virginians can also take pleasure in steady source of grass fed beef. On top of the list is the Autumn Grove Farm. In the 90-acre farm, cattle are raised naturally. There is also Briarmead Farm. Still a new player in this area, it has produced a steady supply of naturally fed beef. There are still other farms that are committed in raising and harvesting cattle the right way.

To fasten your search, you always have the internet for more information. Websites including eatwild.com, localharvest.org, eatwellguide.org and americangrassfed.org provide helpful directories for you to locate grass fed beef in your area. If you can't find it locally, then opt for mail-order or online stores. You may try any of the following: Hardwick Beef, Lasater Grasslands Beef, La Cense Beef, Mercola, or Tallgrass Beef. A growing number of people now are going natural in terms of beef consumption. With many more farms offering grass fed beef and more consumers becoming interested, the price is going down and it is becoming more available to consumers across the US.

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How Easy Is It to Make a Paleo Meal?

Paleo Diet:

Paleo meals are very easy to make which is why shifting to this diet is not an extraordinary transformation. Preparing a Paleo meal is not far from preparing a regular meal, the only difference is in the ingredients that you use but once you already have Paleo foods and have gotten rid of what is not allowed in the diet, you will have a much easier time.

How Easy Is It to Make a Paleo Meal?

One of the things making the Paleo diet so easy is that there is no need to count or measure anything. Just as long as your pantry is stocked with Paleo foods and ingredients, it will be just like preparing a usual, traditional meal. Stocking your pantry with Paleo approved foods and getting rid of those that aren't allowed is one way to keep yourself on the track of a Paleo diet. This means that you won't have to resist temptations nor commit the mistake of eating what is not allowed in the diet.

Here are some tips when preparing Paleo meals:

Salads - salads are very easy to make, they do not require much skill and they are really fast to prepare, too. If you want a fresh garden salad, you don't need to cook anything. All you have to do is chop up vegetables, whip up a dressing, toss them together and you've already got yourself a healthy meal.

If you want a meal but you don't feel like a salad is enough; you can grill, bake or sauté some white chicken meat to make your meal heavier. If you want some extra crunch, you can even add some nuts to your salad to add some texture.

Entrees - The possibilities of a Paleo entrée are just as diverse as your usual non-diet entrée. As we have discussed, just as long as you have a Paleo-proof pantry, your culinary imagination can take you everywhere. One of the easiest entrees to prepare that doesn't need chef skills is vegetables with meat, chicken or fish. You can bake, pan-fry, grill; or in the case of fish, steam these sources of protein with some herbs and spices to taste. Then all you need to add are steamed or sautéed vegetables and you've got yourself a meal good enough to be served in restaurants.

Paleo entrees are not limited to only these. You can do as much in the Paleo diet as you can in the traditional culinary world.

Desserts - A Paleo dessert definitely consists of some or a kind of fruit. It can even be as simple as serving mixed fruits with some sauce like berries with wine reduction. Fruits alone are already desserts because they are sweet and can cleanse the palette after every meal. If you find this boring, you don't have to worry because Paleo desserts are just as interesting as the desserts that you find in pastry shops. There are more interesting and complex desserts that you can find in Paleo cookbooks or on the internet.

Paleo recipes are not limited to the ones discussed above. There are recipes all over the internet and in Paleo books as well. As I have said, the possibilities are endless so enjoy exploring the culinary world of the Paleo diet.

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How To Lose Weight, The Straight Facts

Paleo Diet:

How To Lose Weight - Why is there so much confusion? It seems like every single day, the next BIG diet comes out. At the same time, the next "scientific breakthrough" fitness machine comes out. Enough is enough. Here are the simple facts.

How To Lose Weight, The Straight Facts

There are 2 major components that you need to keep in mind when it comes to losing weight. They are calories in, and calories out. If you take in more calories then you are burning, you will gain weight. If you are burning more calories than you are taking in, you will lose weight. Simple enough? OK, now let's look at how to lose weight, focusing on these 2 aspects or our lives.

When it comes to calories that you are taking in, that obviously has to do with the nutritional aspect of fitness. On the other hand, when you are talking about burning calories, now we are looking at your physical activity level, mainly your exercise. While changing one of these should impact your weight, the key to getting real results is combining the 2.

How To Lose Weight - Nutrition
I have never been one for counting calories. I think that is a tedious task, and I always felt bad for people that had to do it. As I have gained experience in fitness field, I have developed my own philosophy on this topic. I think that when a person decides that they are ready to lose weight, they need to really look at the calories that they are taking in now, before they start to change their diet. By having an idea how many calories you are consuming now, you can make the right changes to help you reach your goals. Once you have that number, set a "goal" calorie count. Do not just cut your calories in half, or suddenly eliminate everything bad from your diet. 99% of the time that people try this, they get frustrated, and before you know it, they are right back to eating fatty, high calorie, heavily processed foods, and their weight is going no place but up. If you really want to know how to lose weight, do it in stages. If you are taking in 3,000 calories a day right now, cut down to 2500 for a few days, and then 2,000 in a week or so. The following week, cut it down to 1500, and so on. Some people get dangerously low with their calorie intake, and end up not getting the key nutrients that their body needs to stay healthy. Do not make that mistake.

Food To Eat To Lose Weight
Here is a basic guide of what to eat, and what to avoid. There is no magic ingredients, just basic rules to follow. Avoid foods that heavily processed, high in sugar and fat, and that lack nutritional value. When it comes to breads and pasta, pick whole wheat over white. When it comes to milk, stay away from whole. If its fried, don't eat it!

Eat your greens! Vegetables are not only low in calories, but they are high in nutrients, and most are low on the glycemic index (which means that they keep you feeling full longer, keep your blood sugar level, and many more benefits). If you can, eat a salad a day. Drink water, lots of water. Eat lean meats, such as fish, chicken and turkey. Keep the red meat to a minimal, but if you love it, do not totally eliminate from your diet. A lot of vegetarians will tell you that the secret is no meat. Well, try telling that to the paleo's, who's diet is mainly meat, and they insist it is the best. The truth is, the reason both work is that they cut the garbage out of their diets. In short, use your head. If you think it might be bad for you, it probably is.

Exercise To Lose Weight
People can argue day and night about which kind if exercise is best. People use this as an excuse to not exercise, saying that they don't want to do the wrong thing. The key is to get out there and get moving. When you look at the scientific evidence, you are going to burn the most calories by doing total body moves, preferably with resistance, or doing intervals with your cardio. If you do not know where to begin, start jogging! Can't jog yet, walk, swim, ride a bike, do something. The more that you do, the more calories that you will burn.

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Main Facts About The Paleo Diet

Paleo Diet:

The most important paleo diet information you ever need to know is foods containing preservatives are vetoed. This diet of many names - hunter-gatherer, stone age, caveman, paleo centers on foods that were eaten in the Paleolithic era. In essence, the modern dieter models the caveman's diet, as closely as possible.

Main Facts About The Paleo Diet

Researchers have long sought answers to questions about typical paleolithic menus, by intensive studies of paintings found in caves, fossilized food remains, cooking artifacts and hunting implements. They have also analyzed bones and teeth of early humans. It is conservatively estimated that cavemen ate about three times more fruits and vegetables and much more meat and fish than modern people. Our ancestors ate more greens and fewer grains than we do today.

Paleo diet information was conceived, based on the theory that humans would be freer of disease, by eating in the manner our bodies were designed to eat, prior to the beginning of agriculture.

Caveman Food

It is reasonable to suspect that our cavemen ancestors lived with a constant fear of where their next meal would come from. The only sustenance available was wild animals, fish and whatever edible weeds or berries they could forage.

It's not reasonable to expect modern people to eat precisely as people did in the paleolithic era without starting the diet by first making small changes to their eating habits in order to adjust to the new regimen.

When possible, eating wild meat, such as deer, alligator or bear is suggested. The second best alternative is to seek "free range" meat. When cattle, buffalo or chickens are allowed to roam and eat from nature's bounty, their richer meat contains valuable omega 3 fatty acids.

Using soup stock starter made from bones is a good choice. Stock is high in protein and minerals. Salads are on the acceptable food list also.

Tuna, salmon, trout and shellfish should be eaten frequently. Fruits such as avocado, bananas, figs or plums may be consumed in abundance. Vegetables are highly encouraged, as are nuts, with exception to peanuts, which are categorized legumes. Some recommended oils are olive, coconut and flaxseed.

Modern Foods to Eliminate

Up to this point, the steak-and-potato eater is happy. However, potatoes aren't allowed on the plan. In fact, all starchy foods are a definite "no-no."

Dairy foods in the form of butter, cheese, cottage cheese, milk and so on are forbidden. Grains must be eliminated - no cereals, oats, rice or barley - including white flour. Forget that comfort food, all-day beans, as all legumes must be eliminated. Chocolate lovers please note that the only permissible sweet is honey.

Water is the liquid mainstay. Coconut water may be consumed sparingly. No sodas, no diet or carbonated drinks allowed. Fresh herbs may be used as seasoning agents, but no salt is allowed.

Paleo Diet Information

The above overview should help you make an informed decision about whether or not the paleolithic way fits your needs and lifestyle. Proponents of the plan believe it a good lifetime way of eating to sustain healthy weight and fight disease.

The focus is on foods, which are considered comparative quality, to those consumed by the caveman. It is believed that our bodies do not correctly absorb whole grains, legumes or dairy.

Experienced people on the diet have observed such mild symptoms of headaches and fatigue in the beginning, but contend they resolve quickly in a couple of days.

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Lose 10 Pounds in 1 Week - 8 Powerful, Proven Tips For Losing 10 Lbs in Just One Week!

Paleo Diet:

Need to lose some weight quickly for an important event? Maybe a wedding, party, or "beach" day? In this article I'll show you some proven tips to lose up to 10 pounds in about a week. It's not always easy to lose weight fast but, with the healthy tips below, you should be able to lose at least ten lbs in the next 7 days...

Lose 10 Pounds in 1 Week - 8 Powerful, Proven Tips For Losing 10 Lbs in Just One Week!

1. Get focused. Write down your goal (e.g. "Lose 10 pounds in 7 days through strict diet and smart exercise"), read it several times per day, and focus all your energy on that goal. This is a proven form of "mental programming " and without this crucial step you will not be successful!

2. Do a quick detox. Do a 1 or 2 day detox diet. A simple option is a raw juice fast, but of course this requires a juicer. Another good option is a 1-2 day raw foods diet where you eat nothing but raw vegetables, fruits, nuts, and seeds. Either way be sure to drink lots of pure water and unsweetened herbal teas (up to a gallon per day for best results). By doing this you should lose a pound or two easily, cleanse your body, boost your energy levels, and get into the proper mindset for seriously fast weight loss results.

3. Start doing morning workouts. Every morning get up, put on some workout clothes, and go do a short 10-30 minute workout based around brisk cardiovascular/aerobic exercise. Speed walking or light jogging are ideal. This will help to jumpstart your metabolism and set you up mentally for the day ahead.

4. Eat a large protein-rich breakfast. Every day (except for your detox days) eat a large breakfast based around protein and good carbs (with some healthy fat for good measure). This will help to limit your appetite and make it easier to stick to a strict eating plan for the rest of the day.

5. Get on a paleo-style diet. The best diet to lose 10 pounds in one week is one based around natural, unprocessed foods that can be hunted or gathered in the wild. These foods, sometimes called "paleo" foods, mainly include: lean meats, eggs, fish, nuts, seeds, vegetables, and raw fruits. Your body is designed to thrive on these healthy foods and you'll be able to drop pounds more quickly and easily on this diet.

6. Cut the sugars and starches. I know it's not easy, but for the entire week you must cut out all simple sugars and starches from your diet. Definitely no refined sugars. No fruit juices. No honey. No grains (including breads, pastas, cereals, etc.). No potatoes. No rice. This simple step will cut your calorie intake while stabilizing your blood sugar levels and insulin production, making it a lot easier to burn fat and lose pounds quickly!

7. Snack often. Eat a small protein-rich and/or fiber-rich snack about every 2-3 hours during the day. Also have a piece of fresh fruit or some raw veggies about 10-20 minutes before your "big" meals. Snacking is one of the best strategies for controlling your appetite and avoiding food cravings that might derail your healthy weight loss progress.

8. Do full-body circuit training every other day. The best workouts for burning fat and losing 10 pounds fast are ones based around full-body circuit training. Basically you combine sets of simple strength exercises (e.g. pushups, bodyweight squats, pull-ups, etc.) with short rounds of higher-intensity cardio training. These workouts should be kept short (under 30 minutes) and intense in order to force your body to burn calories, drop extra fat quickly, build and tone lean muscle tissue, and allow you to get rid of that extra weight in the fastest way possible!

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5 Reasons to Try a Paleolithic Diet

Paleo Diet:

In this article, I'll describe to you exactly what the Paleolithic (or "Caveman") Diet is, and 5 reasons why you should give it a try!

5 Reasons to Try a Paleolithic Diet

So, What is a "Paleo" Diet? The modern paleo diet is based on the assumed diet of our ancestors several thousand years ago. Back then, before agriculture, diets consisted of meat, fish, fruits, and vegetables. There was no access to dairy products, processed fats, oils, or sugars, or mass farmed grains like wheat.

Some nutritionists believe that the human body evolved over thousands of years to process and digest these kinds of foods, and that the rapid expansion of agriculture in comparatively recent years has left the human body trying to digest unfamiliar foods. Reverting to a Paleo diet is supposed to model more accurately what the body had evolved to digest, and provide a number of health benefits.

Why Try a Paleolithic Diet?

Here are my top 5 reasons:

1 - Studies have shown that the diet is more filling per calorie than other diets. Even healthy "Mediterranean diets" tend to make you consume more calories before feeling full. So, as part of a calorie controlled diet, the Paleo diet could help you to lose weight more efficiently.

2 - Early studies suggest that eating a Paleo Diet can lower blood pressure safely, and reduce the amount of CRP in the blood. This helps to control the bodies inflammation response, which may lower the risk of certain types of cancer.

3 - The Paleo Diet is very high in fibre, which helps maintain a healthy digestive system, reduce cholesterol, and lower the risk of cardiovascular disease.

4 - It reduces diabetes risk. More than 70% of the total daily energy consumed people in the United States comes from dairy products, cereals, refined sugars, refined vegetable oils and alcohol, all of which have high Glycemic Index values. In contrast, the Paleo diet has very low GI values, helping to maintain a stable blood sugar level, and reduce the risk of diabetes.

5 - Fewer adverse reactions. Huge numbers of people in the world are intolerant to dairy, gluten, or nuts. Some people are mildly intolerant, and may not even realise it. This continued consumption of foods your body rejects causes you to feel tired, bloated, or generally a bit "down". The paleo diet has none of these food groups. The very fact that these most common allergies are not part of the paleo diet lends weight to the theory that our bodies are ill-adapted to the modern diet. Trying the paleo diet for a few days might just make you feel more energetic, brighter, and more healthy.

Some people might be scared of trying a new "faddy" diet, but you really shouldn't be. I've reviewed a number of cookbooks which have plenty of delicious (and normal) recipes that help you find your feet when starting out. Try it out for 14 days, and see if you can't tell the difference!

So, now you have no excuse. You know what the Modern Paleo Diet is, and 5 excellent health benefits to persuade you to try it out. And you can find plenty of cookbooks to guide you, so there's nothing stopping you from finding out whether it makes you feel healthier and full of get-up-and-go!

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Atkins Vs Paleo - What Works and What Doesn't

Paleo Diet:

Recently I've seen a lot of websites and books make comparisons between the Paleo Diet and the Atkins diet. "It's like Atkins," they say, "but you can eat fruit!" I understand that a lot of people in our community are trying to convert non-believers from other diets. And I understand that having someone make the switch from Atkins to Paleo probably isn't much of a stretch. But in my opinion, trying to say the Atkins Diet is like the Paleo Diet doesn't do the Paleo Diet any favors and ignores the key concepts of the diet. It's really not like the Atkins Diet at all.

Atkins Vs Paleo - What Works and What Doesn't

The Atkins Diet is NOT the Paleo Diet

The Atkins Diet, for most people, is not a life-long endeavor. It's not a lifestyle. It's a way to cut weight by keeping your carbohydrates as close to zero as possible. I recently spoke to someone that mentioned she was going to do Atkins (again) because she was happy with her weight loss in Phase 1. And Phase 1 is understandably where most people fall off the Atkins wagon. Nobody wants to eat bacon and sausage every day of their life because eating a grape fruit would send their body out of ketosis and kill their weight loss.

The Paleo Diet isn't based on counting carbohydrates, or grams of fat, or even calories. It is based on the principle that you should eat what our ancestors ate. And that's it. Our ancestors didn't eat pre-packaged, sodium-rich "meat products" -- they ate MEAT. While these meat-products are fine on the Atkins diet as long as they don't add to your carbohydrate count, someone following a paleolithic lifestyle would assuredly pass on them. Our ancestors didn't eat Whole Grain Wheat toast or "Heart-Healthy" Cheerios, they ate wholesome vegetables, fruits, and nuts.

There is no induction phase for the Paleo Diet.

You don't lose weight rapidly for 2 weeks and then plateau off.Weight loss with paleo happens all the time throughout the course of your life until you reach your ideal body weight. Eating natural foods, you will find it extremely hard to reach enough calories to gain any weight and the closer you are to your ideal weight, the less calories your body will need to consume, the less you will eat.

Foods that are calorie dense (such as meats) will keep you full for hours, making you eat less of them. Between meals you can snack on fruits and vegetables that provide essential nutrients and vitamins but won't pack on the calories. Some vegetables and most fruits are severely limited or banned on the Atkins diet because of their natural carbohydrates.

In my experience on the Atkins Diet, there was never really a time that I didn't crave cakes, or sweets, or fruit. I tried to block them out. I tried to get my mind off of them. But I always wanted them.

On the Paleo Diet you don't miss out on the sweet taste of fruit -- because you can eat as much of it as you want. You don't miss eating cakes because you can make your own cakes without wheat flour. Pizza? You can eat that, too, as long as you make it yourself using natural ingredients. The best part of Paleo is the community. If you have a craving for something, you can be sure that someone else has made a paleo variation of it and posted it on the internet.

In the first four months after starting the Paleolithic Diet, I had lost over 40lbs and my wife had lost over 50lbs, eating delicious food that we wanted to eat.

The Paleo Diet is for Designed for Your Health

While the Atkins diet may be healthier for you than eating a bag of Doritos, you're still loading your body with unnatural preservatives, sodium, and other industrial garbage while never really getting the essential nutrients your body needs to thrive.

There is anecdotal evidence that the Paleo Diet treats or can even cure illnesses like cancer, Rheumatoid arthritis, Multiple sclerosis, Crohn's disease and adult onset (Type 2) diabetes.

In my own case, the Paleo Diet cured me of GERD and allowed me to stop taking all of my prescribed medications.

Conclusion

As you can see, the Paleo Diet and the Atkins Diet are two diametrically opposed diets. They may be similar in that they both condone eating meat, but that's really where the similarities end, as each diet comes to that conclusion through vastly different philosophies. Based on my own experiences with both diets, I choose the Paleo Diet for Life.

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Best Diet To Get Six Pack Abs

Paleo Diet:

Remember, the secret of showing off six pack abs is all about burning more calories than you consume and reducing the body's fat percentage. In order to accomplish this, your workouts should be challenging as well as stimulating. It should increase your metabolic rate as well as get you interested in moving further with your repetitions.

Best Diet To Get Six Pack Abs

There's so much confusion due to information explosion in relation to diet and gaining six pack abs. We are bombarded from all sides with lots of conflicting messages about what is healthy and what is harmful for the body. It is inevitable that the average consumer becomes confused and not sure where to start.

For example, stop intake of refined grains, when you can eat whole grains. Cut down on the intake of refined sugar, when you can eat fruits or add honey. Avoid all highly processed, refined, as well as hydrogenated vegetable oils. Utilize natural sources of healthy fats. This includes fish, nuts, avocados, coconut milk, and much more.

The point is not to be trapped into fancy diet combinations because all macronutrients are necessary for your body to secure its supply of vitamins, minerals, as well as antioxidants.
Modify your existing diet so that you eat healthier food. Eat foods that are good for your body such as more veggies and salads cooked in less oil and salt. You do not have to suffer you just need to educate yourself on food.

Reduce Calories.

The best diet to get six pack abs is one that will burn more calories than what you eat. If you do not burn enough calories, it becomes stored in your body as fat. Minimize the intake of excess calories.

Protein/Meal replacement drinks.

The use of home made fruit shakes or milk shakes would definitely be effective to reduce your calories as these curb appetite yet taste very good and remain nutrient rich as well.

Monitor your sodium levels.

Another beneficial tip for getting six pack abs is directly relative to sodium intake. You should not try to eliminate sodium completely from your diet. However, you should try to avoid adding salt to food as much as possible. Reduction in sodium will definitely make a difference to how your abs look.

To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook - "Training & Nutrition Insider Secrets for a Lean-Body".

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