To Go Paleo Or Not? PT 2

To Go Paleo Or Not? PT 2

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What’s so special about hunter-gatherers?
About 10,000 years ago, most of the world figured out agriculture. And thus, we moved from the Paleolithic to the Neolithic period.
Planting and farming provided us with a consistent and relatively reliable food supply, without which civilization could never have developed.
Yet the 10,000-year time frame since the dawn of the Neolithic period represents only about 1% of the time that we humans have been on earth.
Many people believe that the change from a hunting and gathering diet (rich in wild fruits and vegetables) to an agricultural diet (rich in cereal grains) gave rise to our modern chronic diseases such as obesity, diabetes, and cardiovascular disease.
This is a fundamental tenet of the Paleo Diet, and a big reason why proponents say we should return to the meat and produce-based diet of our past.
How do “ancestral eaters” fare?
Of course, while we have extensive skeletal remains, cooking sites, and other types of evidence, we don’t have detailed medical records of our hunter-gatherer hominid ancestors.
However, we do have real, live sample populations that we can look at.

A diverse dietary world
The very few surviving hunter-gatherer populations subsist on a wide variety of diets, from the “nutty and seedy” African !Kung, to the root vegetable-eating Kitavans near Papua, New Guinea, and the meat and fat-loving Inuit of the Arctic.
These foraging diets are diverse and probably reflect the widely varying diets of our prehistoric ancestors, simply because what people ate depended on where they lived: mostly plant-based (in the tropics), mostly animal-based (in the Arctic), and everything in between.
However varied their diets across the globe, most Paleolithic humans likely consumed about three times more produce than the typical American.
And when compared to the average American today, Paleolithic humans ate more fiber, protein, omega-3 fatty acids, unsaturated fat, vitamins and minerals, and much less saturated fat and sodium.

A modern example
The residents of Kitava Island, off Papua, New Guinea, are probably the most famously researched modern hunter-gatherer population.
According to Dr. Staffan Lindeberg, who’s extensively studied their habits, Kitavans live exclusively on:
starchy root vegetables (yam, sweet potato, taro, tapioca);
fruit (banana, papaya, pineapple, mango, guava, watermelon, pumpkin);
vegetables; fish and seafood; and
coconuts. Kitavans are healthy and robust, free of obesity, diabetes, heart attacks, stroke, and acne — despite the fact that most of them smoke!
Things are looking good for eating like a cave dweller
What Paleo promises
The main idea of a primal diet — as you’ve probably gathered (no pun intended) — is that our ancient human genetic “blueprint” doesn’t match our current 21st century diet and lifestyle.
As a result, our health and wellbeing suffer.

The Paleo diet also makes some key evolutionary assumptions:
Paleolithic hunter-gatherers were robust and healthy; if they didn’t die young from accident or infectious diseases, they lived about as long as we do now.
When Paleolithic hunter-gatherers shifted to Neolithic agriculture, they got relatively sicker, shorter, and spindlier.
Modern hunter-gatherers are healthy, and their health declines when they switch to a modern diet.
What’s the evidence?
While a case can be made for this evolutionary trend, as a matter of fact, hunter-gatherers were not pristine models of health.
To begin with, they certainly harbored various parasites. They were also subject to many infectious diseases.
What’s more, a recent study in The Lancet looked at 137 mummies from societies ranging all over the world — from Egypt, Peru, the American Southwest, and the Aleutian Islands — to search for signs of atherosclerosis.
They found evidence of probable or definite atherosclerosis in 47 of 137 mummies from each of the different geographical regions, regardless whether the people had been farmers, foragers, or hunter-gatherers.
All got hardening of the arteries, no matter what their lifestyle.
Food for thought.

Eat Clean. Live well. Feel great

Jax x<

#1 Clean Eating – Sounds Great But How ?

Clean eating is simply “eating REAL food”, whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up today’s standard diet. These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “if man made it, don’t eat it.”

Fruits and Vegetables


Fresh fruits and vegetables are loaded with health benefits and abundant in flavor. Not only do fruits and vegetables lower your risk for heart disease and stroke, they also lower blood pressure and help with digestive problems. Fruits and vegetables are also low in calories. Harvard School of Public Health suggests nine servings, or 4 1/2 cups, of fresh fruits and vegetables. Go for an assortment of colors when creating meals because different colors are markers of various nutrients and antioxidants.

Why Should You Care About Pesticides? Dirty Dozen : Clean Fifteen

Why Should You Care About Pesticides?
This is an excerpt from interesting websites
If you’re interested in this kind of info. visit their sites.


The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood. Scientists now know enough about the long-term consequences of ingesting these powerful chemicals to advise that we minimize our consumption of pesticides.


What’s the Difference?
EWG research has found that people who eat five fruits and vegetables a day from the Dirty DozenTM list consume an average of 10 pesticides a day. Those who eat from the 15 least contaminated conventionally-grown fruits and vegetables ingest fewer than 2 pesticides daily. The Guide helps consumers make informed choices to lower their dietary pesticide load.
Will Washing and Peeling Help?
The data used to create these lists is based on produce tested as it is typically eaten (meaning washed, rinsed or peeled, depending on the type of produce). Rinsing reduces but does not eliminate pesticides. Peeling helps, but valuable nutrients often go down the drain with the skin. The best approach: eat a varied diet, rinse all produce and buy organic when possible.

How Was This Guide Developed?
EWG analysts have developed the Guide based on data from nearly 89,000 tests for pesticide residues in produce conducted between 2000 and 2008 and collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration. You can find a detailed description of the criteria EWG used to develop these rankings and the complete list of fruits and vegetables tested at their dedicated website,

Eat Clean, Train Mean, Feel Great


#7 Strategies for Fat Loss and Healthy Eating on a Budget

#7 Strategies for Fat Loss and Healthy Eating on a Budget

Does Eating Healthy Really Cost More?

Studies prove eating healthy ultimately saves money.

You might be surprised how easily you can stretch your food budget.

7. Learn the dirty dozen. In a perfect world, every food would be organic. Realistically, sometimes it becomes hard to justify spending three times for organic produce. That’s why you want to know the Dirty Dozen: you always want to buy these 12 most-contaminated foods as organic.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

Watch out for my Dirty Dozen post – soon


#6 of10 Strategies for Fat Loss and Healthy Eating on a Budget

#6 of10 Strategies for Fat Loss and Healthy Eating on a Budget

Does Eating Healthy Really Cost More?

Studies prove eating healthy ultimately saves money.

You might be surprised how easily you can stretch your food budget.

6. Prepare ahead of time. You know the saying: Fail to plan, plan to fail.
Whether your goal is fast fat loss or getting a healthy meal on the table for your family, thinking ahead can save you time, money, and effort.
If you know you’ll be stuck late at work tomorrow, prep dinner ingredients and you’ll be far less tempted to hammer your wallet by ordering in or grabbing expensive ready meals. Many of my clients make Sunday and Wednesday “prep days” for the week ahead.

You can make a Sunday roast stretch ’till Wednesday, cook again for almost the rest of the week.

I often batch cook chicken breasts so they are ready to go.


Fancy something spicy?
Take frozen chicken out of the freezer, add your favourite marinade and defrost overnight, pop into your slow cooker with big chunks of winter vegetables, pulses and some stock or chopped tomatoes and you’ll come home to a delicious casserole. Serve with sweet potato mash and extra green leafy veggies. Balanced, clean and cheap.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

Eat Clean. Train Hard. Feel Great


#1 of 10 Strategies for Fat Loss and Healthy Eating on a Budget

#1 of 10 Strategies for Fat Loss and Healthy Eating on a Budget

Does Eating Healthy Really Cost More? When I hear people say they can’t afford to eat healthy, I ask them to tally up their bills. While grass-fed beef or wild-caught salmon might seem pricy, overall folks discover they save money eating healthier and bypassing overpriced processed and convenience foods. I had one woman who dropped nearly £5 every weekday morning on a coffee-shop latte and low-fat muffin.

Studies prove eating healthy ultimately saves money. One found “convenient sources are less healthy and more expensive than a well-planned menu from budget foods available from large supermarket chains.”

You might be surprised too how you can stretch your food dollar. Here are 10 ways.


1. Buy locally and in season. Buying in season means fresher, more delicious, nutrient-denser, probably local, and most likely less expensive foods. Asparagus peaks in spring, while blueberries are ripest in summer. Learn which foods match with the season to boost your health, support local growers, and save a pounds in the bargain.

Remember to Look at the Big, Big Picture: While I wrote this blog with your budget in mind, I want you to also think beyond money. I love a good bargain as much as anyone, and know the euphoric rush of getting a great deal on something you love.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

Put your extra spending on locally grown, organic produce or grass-fed beef as an investment in your long-term health and future generations.

Watch out for #2 to Freeze or not to freeze!


How Much Fat Should You Eat?

Excessive Calories From Fats

First of all, FATS ARE NOT BAD FOR YOU, before anyone jumps on me for being fat-phobic. They are essential and nutritious in the right amounts. But many recipe creators have taken the healthy fats concept and run with it in a sort of “loophole” direction, labeling recipes as healthy that contain upwards of 800-1000+ calories per serving. Yes, there is such a thing as too much of a good thing!

Typical recipes like this might contain a high amount of cheese, oil, avocado, bacon, or butter/nut butter. Fats are healthy and essential, but also must be kept in ratio with the rest of your diet to some degree, especially if your goal is fat loss.

Remember, the key to eating healthy fats is that a little bit goes a long way.


Why You Must Not Eat Processed Foods!

Processed Food Ingredients

Oh the disappointment when I spot a deliciously appetizing recipe that is labeled healthy, follow the link, and find that indeed, it was too good to be true. Usually the offending ingredient is a can of processed soup, artificial sweetener, a white tortilla or bun, a processed cheese, cold cuts or meats full of nitrites, packaged crescent dough, etc. It seems that this stems from the “old school” mentality that food is healthy if it helps you to lose weight or is low in calories, no matter where the food comes from.

Processed food is terrible for you and has no place in a healthy diet. The additives and chemicals in these food-like products are proving to be more and more addictive, cancer-causing, and one of the major culprits behind the sickness and obesity epidemic in our country. You will be doing your body a huge favor by leaving these ingredients out as often as you possibly can.


Which Ingredient ?

Real, Whole Food Ingredients

The greatness of healthy eating is not just that it helps you to look great and lose fat, but that it provides you with the essential nutrients you need to function at your best. Healthy foods provide a nice balance of macronutrients (fat, carbohydrates, and protein) as well as a variety of the all-important micronutrients (vitamins and minerals), both of which are best used by your body from real food (not synthetic vitamins and supplements). Having a sufficient amount of macronutrients and micronutrients will benefit you in infinite ways, but feeling your best, fighting and preventing illness and disease from the common cold to cancer, regenerating healthy cells, and supplying adequate amounts of energy are just a few of the benefits.

When you’re reading a recipe, check that the majority of ingredients are whole foods like fresh fruits, fresh vegetables (both colorful veggies and leafy greens), high-quality proteins like chicken, fish, eggs, and legumes, whole grains, nuts, and seeds.