Does Light Have Any Effect on Our Sleep? (Part 2)

Paleo Diet:

The external factors that effect our lives and the different rhythms that we as human beings experience, whats that word ah yes zeitgebers. The one that effects our lives and daily patterns that most is the light dark cycle of the planet earth. This is what effects our sleep cycle and what makes us sleepy at dark and fresh and awake in the light. But what used to be the only big light source (the sun) and therefore natural timings does not so much the only light source any more.

Does Light Have Any Effect on Our Sleep? (Part 2)

Modern times means that man made lights also effect our patterns. The problem is that our bodies are not that smart to be able to distinguish between natural light and that un-natural source such as televisions, and anything that is powered by electricity and is keeping us up well in the night. Our bodies just are not that smart. Our bodies simply react to a source of light and that's it. Whether its the blue light that comes naturally from the sky at midday or from the computer screen at midnight to the human body its all the same.

How blue light and where it comes from is very important to how healthy we are as human beings. Of course as with anything else moderation must be applied if it is to have any long term benefits and not the reverse negatives. the problems occur when we have too much or too little. This applies to anything related to our bodies as humans. there is always an optimal range and its best if we try to keep within that limit. What blue light does is it keeps an eye on the levels of melatonin. This is the hormone that is responsible for sleep. when we are exposed to blue light we actually limit the production of melatonin. In effect this causes the human body to think its day time and so the body stays alert and awake.

When of course there is little or no blue light then melatonin is produced heavily causing us to get sleepy. This is perfect situation to match the light dark cycle of planet earth. This is what nature intended and is how we have evolved over millions of years. The problem is however related to the excess of blue light that we have in modern times. In day time of course this is natural we should be awake but at night time when human body should be getting ready to rest and sleep we are busy keeping ourselves awake with different technology that is emitting blue light. This causes our patterns to severely mess up and our sleep cycle suffers as a direct result.

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Paleo Cookbooks or Expensive Health Supplements?

Paleo Diet:

With our society consuming more and more pharmaceuticals and health supplements being taken daily as a matter of course do you ever stop to wonder why our health (at least in the western world) is decreasing at such an alarming rate? It is only my humble observation but we seem to be collectively be heading down the river of no return. Of course much of the Maladies facing the industrialised nations have to do with the imbalance of calories consumed versus calories burned leading to an energy excess never before seen in our species. The convenient lifestyle is taking a dreadful toll and that is why there is becoming a greater awareness of options such as the paleolithic diet and the place it could take in our helter skelter lifestyles.

Paleo Cookbooks or Expensive Health Supplements?

There has been a dramatic increase in the use of paleo cookbooks recently (just do a Google search and see the amount of results returned). In a controlled trial of 29 people with glucose intolerance and heart disease the results showed a greater improvement in glucose tolerance for those on the paleolithic diet than those on a Mediterranean diet. Mediterranean diets are typically high in olive oil consumption as well as cereals, dairy products (primarily yoghurt and cheese) legumes, vegetables and fish. It has a relatively low red meat consumption.

There are meritorious schools of thought contending that it simply would not be feasible to encourage the widespread use of the paleo diet globally as there would be in underdeveloped countries a threat to their food security as they are largely, in some instances wholly, dependent on cereal grains for their very subsistence.

Yet for those of us in the industrialised nations,the evidence is all around that a change is needed and the sooner the better. I am not for a moment saying that paleo cookbooks will cure the ills of our modern world although I definitely believe they have an increasing relevance in our dietry choices. They don't advocate eating bland, boring or tasteless fare-on the contrary what you will find inside these cookbooks are recipes that are simple, nutritious AND flavoursome!

Take a look, what have you got to lose...

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Paleo Lunch Options - Great Recipe Ideas

Paleo Diet:

Are you having a hard time finding some Paleo lunch options lately? With our on-the-go lifestyle, you might have a tough time finding foods to eat quickly. The best option is to prepare your lunch meals in advance and take them with you to work.

Paleo Lunch Options - Great Recipe Ideas

First, what exactly is the Paleo Diet? It's a diet based on eating the way people used to eat, a way that proved to be clean and healthy. There are no, if not very few signs of illness, disease and obesity from those times and that alone shows the health benefits of going Paleo. The Paleo diet revolves around ingredients such as meat that can be hunted or caught and that is preferably naturally fed. Also you can have fruit, seeds and nuts, eggs, vegetables, herbs and spices, oil, and flour. It may be hard for some people to transition because our bodies are so used to preservatives, artificial flavorings, sugar, glucose and other unnatural food, so start with changing one meal a day. Here are some Paleo Lunch Recipes you can enjoy.

Coconut Based Meat Curry - You have a choice of any meat that's considered Paleo with this dish. It is based on 1/2 a pound worth of meat. For the spice blend, you need:

• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground cumin
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground cardamom
• 1/8 teaspoon teaspoon chili powder
• 1/8 teaspoon turmeric
• 1/8 teaspoon ground ginger
• pinch of salt and pepper
• Aside from that you'll need:
• 1 medium white onion, roughly chopped
• A bunch of garlic, chopped finely
• Jalapenos (you can skip these if you want)

In a pan, sauté onions, garlic and jalapenos in olive oil; after a few minutes add meat and spice powder and mix well. When the spice powder has been blended with the meat and the meat is half cooked (time depends on what meat you're cooking), add coconut milk and let the mixture come to a boil.

Spinach Chicken Salad with almonds, pears and Dried Raspberries - You'll need:

• A bag of baby spinach leaves
• 1 diced pear
• ½ cup of raw almonds
• ½ cup of dried raspberries
• 2 Chicken breasts cooked and cubed
• Pinch of salt and pepper

Simply toss all ingredients together and add some almond oil, and voila!

Paleo Roasted Chicken Breast - Buy 3 pounds of chicken, marinate with:

• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon dried oregano
• 1 teaspoon sea salt
• 1 teaspoon coarse black pepper and coconut oil.

You can also add 1 red onion cut into quarters. Mix all ingredients well and roast in a 350 degree oven for 40 to 50 minutes. Delicious and healthy!

Paleo Sautéed Chard, Golden Raisin and Pine Nut - You will need:

• 3 cups of properly washed and dried chard, sliced
• 1 1/2 tablespoons olive oil or vegetable oil
• 1/2 teaspoon sea salt
• 1 teaspoon black pepper
• finely chopped garlic (you can also grate the garlic for a more intense garlic taste)
• 1/2 cup golden raisins
• 1/2 cup pine nuts

First sauté the garlic and chard then remove from heat and in a bowl mix in all the other ingredients, simple and fast. There are so many more recipes that are easy to make and above all scrumptious! This is a diet that you wouldn't know was so good and healthy for you, so why continue filling yourself with food that does you no good when you can have it all in a Paleo Diet. Try these Paleo lunch ideas and see if you can't make the switch.

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The Paleo Diet: A Basic Overview

Paleo Diet:

The Paleo diet is based on the fact that the genes that we have today were formed over a million years ago, a time often described as the caveman era. The diet's goal is to replace the modern diet with one that is just as healthy and nutritious and ultimately, better for us.

The Paleo Diet: A Basic Overview

Plants were first cultivated, and wheat first farmed around ten centuries ago, and it is believed that our bodies do not get much from these food sources as we have not adapted sufficiently to do so. For the human body to adapt to a completely different metabolism and physiology takes a lot longer than 10,000 years, with the result that we are just not adapted sufficiently to eat grains, legumes and dairy products. Many people who follow this type of diet are indeed prone to problems with the digestive system.

There are various advantages to the Paleo diet, although it may seem extreme to some since it excludes many different foods. Protein is good for weight loss and most meals under this diet do contain a lot of protein. In fact, most people can potentially lose as much as 15 pounds without any additional exercise, if they follow a high protein diet for six months. Of course, if you follow this diet and take regular exercise as well, the Paleo diet really can be effective for anyone wanting to lose weight.

Paleo Diet Guidelines

Cave dwellers basically comsumed fruits, vegetables and meat and the Paleo diet is designed around this premise. The diet excludes any foods that come in boxes or cans, as well as any processd foods, although it does allow leaner cuts of meat, as well as so-called organ meats, such as liver and tongue. A maximum of six eggs per week are allowed, although the diet excludes other dairy products as cavemen obviously did not have access to them. Although it excludes a lot of foods, it is possible to eat a balanced diet and come up with some meals that are tasty and interesting.

Nuts are allowed, even encouraged with the Paleo diet, and they are good for lowering cholesterol, reducing the risk of heart disease and as a source of healthy fats. Nuts are also high in calories and if you are choosing the Paleo method specifically to lose weight, you should limit your consumption of nuts.

The basic premise of the diet is that you should avoid foods that cavemen certainly would not have eaten. In addition to processed foods, this includes soda and foods containing sugar, syrup or other sweeteners. As mentioned previously, dairy products are not allowed as part of the diet, nor are such foods as pancakes, bread, pasta, rolls and cookies.

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Are The Ingredients Of The Paleo Diet the Magic, or Is It What Is Not Eaten?

Paleo Diet:

The Paleo, or Caveman, diet is followed by many looking to lose weight, rectify digestive disorders, and to maintain good health and prevent illnesses. One of the premises behind the diet is to eat food staples that were eaten by early human ancestors because our bodies are accustomed to those foods, and will be able to digest easier and keep us healthy. With the advent of better food storage and preparation, refrigeration, mobility of food all over the earth, we've added ingredients in those processes that our body has not evolved to for digestion. Humans, like all evolutionary creatures, evolve over time to adapt to the environment and the adaptive process enables all living creatures to continue to live and propogate, that includes our digestive system.

Are The Ingredients Of The Paleo Diet the Magic, or Is It What Is Not Eaten?

What may be the larger component of this diet is it requires the elimination of certain foods from one's diet. Dairy products, grains, legumes, processed and fast foods are examples of foods that should not be eaten. Once one begins to eliminate those foods, then some of the benefits of the Paleo diet emerge, but is it due to changing foods in the diet or the elimination of foods known to not be healthy for us?

My experience, as the chief cook and bottle washer in our house, has been watching the changes of my wife, positive, as a result of her starting the diet. For years there have been digestive issues she has tried to overcome. Her diet has included dairy, cereals, cheese, breads etc., as well as elimination of lutens, bleached flours. On the new diet that the "head cook" prepares for her each night we've modified what we eat, however we've always used fresh, green, colorful and low fat local produced foods. We are not generally heavy meat eaters and we try to eat fresh fish weekly.

My wife though has always had a diet of minimally a bowl of cereal each day, possibly an energy bar or muffin/bagel with cream cheese. At night she included a cup of ice cream whenever a half gallon of 'mint chocolate' was available., which is 4-5 nights per week. When she announced she was starting this diet it was announced to me that I "had to support her and do the diet too", or she could not do it. Of course my response was I'm not the one with the digestive issues, it's you. Reality though was since I prepared the meals the entire family was affected so basically the 2 daughters and myself ended up on the Paleo diet.

So far my wife seems to be benefiting from this diet, yet for me it's just "new food recipes" to try. I think my diet has not changed much since I rarely eat a lot of dairy, hardly ever any ice cream, once a month for cereal, and never a bagel or muffin, and a fast food hamburger is a semi annual thing. I do use too much sugar though and can tell a big difference when I go off the diet for my "sweet Southern tea". My diet has not been modified greatly however hers has, and I wonder if the success she's seeing comes from not eating certain things rather than eating what is prescribed on this diet.

Of course our 17 and 20 y.o. daughters are still wailing and crying with the familiar mantra - "we want pasta!!" Let's see where this ends up.

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All The Lies About Rapid Weight Loss Diets

Paleo Diet:

Ok, I admit. It really is impossible to put ALL the lies about rapid weight loss diets in one article. There is just too much bogus nutrition information around to gather them all. But here are some of the main dieting myths to watch out for...

All The Lies About Rapid Weight Loss Diets

Like you, I wish there really were a miracle diet. "Eliminate body fat and get a great shape without effort! Never be hungry! Be healthy the whole time!" Sounds great. I'd also like to resemble [your favorite movie star] without plastic surgery.

Unfortunately, reality refuses to cater to my fantasies. Rapid weight loss diets don't have to be miserable. But there are always tradeoffs.

Some fad diets tell you to eat nothing but fruit for days, then meats and grains later. Bad idea. Lots of carbs and no protein almost guarantees weight gain.

Yeah, the advocates always have some fancy theory about why it will work, along with some questionable anecdotal evidence. Skepticism is a very good idea here.

Then there are ultra low-carb, ultra-high-protein diets like Atkins or the Paleo diet. They're not harmful, but don't go to extremes. You might see rapid weight loss at first, but it won't last. And, you may suffer other problems (like potential kidney damage).

There are even some way out suggestions, like huge amounts of chocolate. Sure, chocolate does have some good things like antioxidants. But, in most cases, the form they come in also comes with high amounts of sugar and fat.

The basic error of all these rapid weight loss diets is lack of balance. You may lose weight fast, but will you keep it off? Will you damage your health in the process?

You need a certain amount of carbohydrates. They're the body's main source of free energy. Reducing your normal intake (usually more than you need) forces the body to go after fat stored in cells to compensate. You lose body fat.

Good.

But don't go overboard. Starving yourself of carbs slows your body's metabolism down. It becomes harder to lose those subsequent pounds. Also, excess protein can cause a fluid imbalance (making it hard to flush toxins, which build up in the kidneys).

Remember, rapid weight loss, per se, isn't your goal. Gaining 10 lbs of muscle wouldn't necessarily be bad. You want to reduce pounds and keep them off. You want to keep your health while you're doing it. And, even weight loss isn't your primary goal. You want to reduce your body fat percentage, again while optimizing health.

There are plenty of ways to do that. Consume the right amounts of protein, fat, and carbohydrates - and no more. Get the right balance of vitamins and minerals. Don't use food to compensate for anxiety. Exercise moderately.

You'll shed pounds fast, reduce body fat, and get healthy before you know it.

For almost every dieter but the most sedentary, a balanced diet totaling about 1200-1600 calories per day will lead to healthy rapid weight loss.

Instead of sugary juice drinks, have an orange or apple or banana - better still, strawberries or blueberries. (The latter are rich in phytonutrients.) Keep protein in the lead (about 100 g daily), but get some good fats, too (44-78 grams or so).

That's a sensible rapid weight loss diet. No miracle diet needed. And that's no lie.

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Paleo Diet - A Caveman Diet For Modern Times

Paleo Diet:

Many people have heard of the paleo diet without really knowing what it is. Also called the paleolithic, caveman or Stone Age diet, it is, as the names suggest, a way of eating based on the lifestyle of our long-ago ancestors. More specifically, the paleo diet seeks to recreate the eating habits of before the Agricultural Revolution, which was roughly 10,000 years ago.

Paleo Diet - A Caveman Diet For Modern Times

Of course, such a diet is inevitably doing to be inexact. If you think about it, you may wonder if even the smartest scientists actually know with certainty what people ate that long ago. There is some evidence, but also much speculation. For example, we know that humans were mainly hunter-gatherers, but we don't always know precisely what they hunted and gathered. Another problem is that humans have evolved in different ways depending on their native climates and other factors. Paleolithic humans living near the Arctic Circle would have eaten very different kinds of foods than those living in Hawaii.

Despite these apparent difficulties, the paleo diet is still a surprisingly coherent and sensible one. This is largely due to the fact that our modern, institutionalized food production system has become so dependent on processed and artificial foods that simply to return to a simpler time is automatically going to be a big improvement! In other words, to return to the previous example, you'd do a lot better eating like a typical Eskimo or Hawaiian native (or South American native, African, early European, etc.) than following the typical modern junk food diet. So while experts may quibble about just what is and isn't allowed in the paleo diet, if you would just try following the basic guidelines, you would be eating much more nutritiously.

What are the basics of the paleo diet? Essentially, eat natural meat, fish and eggs;

dairy is more controversial, but a little organic dairy is fine. When it comes to animal products, they should be organic or grass (not corn) fed. These animal products cover the "hunter" part of the equation. For the "gatherer" half, we have nuts, fruits and vegetables. Vegetables, however, do not include many relatively recent additions to the human diet, such as potatoes. Refined sugar is also not allowed. Perhaps the most radical aspect of this system is that it excludes all grains. This means no bread, pasta or rice, which are the staples of so many modern diets.

You may have noticed that the paleo diet does not conform to many modern ideas about eating a low fat, even vegetarian diet. In this way it is more in line with the findings of Weston Price, another controversial researcher who also studied many traditional people and found that some of them are perfectly healthy while still eating high fat foods (though natural, not the factory farmed kind we have in developed societies). In fact, many of these "primitive" people have virtually none of the degenerative diseases, such as heart disease, cancer and diabetes that plague so many societies today. While Weston Price's findings are not exactly the same as the paleo diet, the two overlap in many areas.

Many people like the idea of trying the paleo diet, but wonder what they are going to eat if they can't have bread, sugar or pasta. It does require an open mind and a willingness to try a new lifestyle. There are a couple of ways to approach this. You could try it for a month and see how you feel. If you feel more energetic and maybe lose some weight, as many people do, you might want to continue with it.

There is something else to keep in mind with this or any diet: if you can stick to a good diet 75% or so of the time, you will gain most of the benefits that it has to offer. In other words, if you adopt the paleo diet, you don't have to swear to never again eat a portion of french toast, a slice of pizza or a bowl of your favorite pasta. The point is that you can use something like the paleo diet as a guiding principle. Then again, if you are more of an "all or nothing" type person, and find you really like it, then you can follow it 100% and gain all of the benefits!

The paleo diet is something that, once you seriously study it, makes intuitive sense.

The fact is, despite the "advances" of modern life, many things such as food production are designed to cheaply produce high volumes of products. In other words, the focus is on quantity, not quality. Put still another way, if you eat like a normal modern person, you are essentially eating an institutionalized diet. The paleo diet is one authentic way to choose something better for you and your family.

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