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Health Report: The Paleo Diet Guide
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Optimum Health Tip:
Stop Using Your Snooze Alarm
During the night, you go through five different stages of sleep -- from lighter to deeper. Toward morning, there is an increase in REM (rapid eye movement) sleep.
Your muscles relax, dreaming occurs, and recent memories are consolidated in your brain. If your REM sleep is cut short, it could impair your mental functioning during the day.
And that's why it's a very bad idea to delay the start of your day by hitting the "snooze" button on your alarm.
Because instead of giving yourself 30, 60, or 90 more minutes of much-needed sleep, what you're really doing is interfering with your REM sleep and making yourself even more sleep-deprived.
According to Dr. Edward Stepanski, who has studied sleep fragmentation at the Rush University Medical Center in Chicago, a teeter-totter effect of dozing and waking causes shifts in the brain-wave patterns. "Even a subtle noise that doesn't actually wake you up
is disruptive enough to affect the sleep quality," Dr. Stepanski said.
"That's why someone who falls asleep with the TV on may wake up exhausted. So, if a person is rousing themselves enough to reset a clock, there's likely to be an even more profound effect."
"It is not the great temptations that ruin us; it is the little ones."
-- John W. De Forest
"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
-- John Quincy Adams
"The sound of failure is such a familiar sound... it can be found in the center of excuses."
-- Doug Firebaugh
These newsletters attempt to being useful information to you.
Our core message is clearly that we believe that keeping well is the best way to have good health.
The first steps to good health are good nutrition, regular exercise, regular rest, having something positive to occupy your attention and to work towards.
With my own involvement with Herbal.Life I am biased to having people focus attention on their nutrition first so they stay well
That seems like a ‘no brainer’ but, even when you are doing all these things, you are likely to sometimes need medical support, and it is wise to keep watch on your overall health as you age.
There are times when you will be unwell and often medical support is the best option, in addition to that preventative medicine is normally a good idea.
Checking up on your heath at regular intervals makes sense.
If we have a problem, then finding out about
it early will often mean it is not difficult to deal with.
If we put things off and the problems you have get worse and worse then something that may have been simply dealt with can become a major health problem.
For these reasons we recommend that you check your health regularly and have some information here that you might find useful.
Natural Health & Beauty Recipes
Honey Skin Cleansing Scrub
1 tablespoon of honey
2 tablespoons finely ground almonds
1/2 teaspoon lemon juice.
Rub gently onto face. Rinse off with warm water.
Tomato Skin Mask for Acne
Remove skin and seeds and mash 1/4 of a tomato
2 tsps. plain yogurt
1 tsp. mashed cucumber
2 tsp. aloe gel
3 tsp. Oatmeal powder
2 mint leaves (crushed)
Mix ingredients together in a bowl, apply to face and leave on for about 10 minutes.
rinse with warm water.
Finish with an oil free moisturizer
REPORT: "The Paleo Diet Guide"
If you worry about the effect of modern living on your waistline, you may want to try eating like your ancestors. That’s the theory behind the Paleo diet, which goes back to a time before agriculture when humans were still hunters and gatherers.
More than 10,000 years ago in the Paleolithic Era, life expectancy was only about 25 years, but there was a very low prevalence of obesity.
While the research on the Paleo diet is limited, most experts agree that this lifestyle has both pros and cons. These tips will help you navigate this unique diet.
The paleolithic, or simply paleo diet - is a fairly popular diet which revolves around the concept of only eating foods that humans could’ve eaten in primal times, basically an all natural, no processed foods diet.
Basic Principles of a Paleo Diet
In a paleo diet, you can’t have any foods that prehistoric humans couldn’t have gotten. This means
you can only have foods that are completely natural, either coming from animals or from plants and trees.
This diet has a lot of benefits to it. Since you’re cutting out processed and factory-made foods, you’re cutting out a ton of unhealthy foods from your diet. This alone will yield weight loss and health improvement results almost immediately.
Additionally, the lack of processed foods containing harmful ingredients such as high fructose corn syrup can lead to you having more energy and even an increased life span.
The paleo diet is supposedly how our bodies were meant to live, so we perform better on it.
The meals you’ll eat on the paleo diet will leave you feeling more full, which helps prevent you from overeating, a major contributor to weight gain in the United States.
As long as you keep your portions controlled under this diet, you won’t be hungry, and you’ll be plenty satisfied.
paleo diet still allows you to have enough food options that you’ll never quite be bored of the meals, but is restrictive enough that you won’t be overwhelmed by options or be allowed to just go overboard.
No unhealthy food means you’re most likely going to lose weight, but just because a food is healthy doesn’t mean you can have as much of it as you want.
For example, you can have just about as much broccoli as you’d like, which fits within the limits of the paleo diet.
However, if you were to eat an excessive amount of almonds, which is also allowed, you’d be taking in too many calories. One of the few drawbacks is that this diet can get to be a bit more pricey than a diet full of junk food.
Processed factory foods are often far cheaper than real natural foods, but there are a few ways around that if you know how to shop smart. However, the increased cost is worth it given the results.
paleo diet can even help with inflammation pain, as naturally occurring foods like vegetables and fruits can help immensely with that.
They contain all of the right nutrients to help your body fight disease, whereas the chemicals in factory foods can lead to increased risk of disease.
Who a Paleo Diet Works Best For
The paleo diet isn’t necessarily for everybody. For many people, it can be an effective way to lose weight and cleanse your system of overly processed foods and chemicals.
However, given the restrictive nature of the diet, some groups of people may find it a bit too difficult.
For example, this diet isn’t particularly suited to vegetarians. The paleo diet involves a fair amount of meat, and if you don’t eat meat, you’re going to be left with fruits, vegetables, and nuts.
Vegetarians could normally have things like grains instead, but you can’t have that on a paleo
diet. Another group that might be affected by the paleo diet is those who are active on a regular basis.
The paleo diet doesn’t really allow major sources of carbs like pasta, bread, or legumes, so if you require a lot of carbs for your exercise, you’ll find it pretty difficult to get the carbs you need.
That being said, the average non-active person will find the amount of carbs adequate for their daily needs.
If you work an office job and don’t attend the gym regularly, then you won’t need as many carbs as someone with a physically demanding job who works out multiple times per week.
It might be a difficult diet for beginners, but not necessarily impossible. This diet cuts out a lot of things that we’re used to eating almost daily, like bread, chips, soda, and more.
Some people aren’t really used to a diet without these common processed foods, but it’s not too hard to make the change.
If you don’t live near a place where you can easily get access to natural and organic foods like eggs, chicken, and vegetables, you might find the paleo diet to be a bit tough.
It’s very easy to walk into your local Walmart and grab a bunch of processed food at a low price, but consider going to a nearby farmers market and getting more natural foods.
This diet can actually help people affected by diabetes - both type I and II. It can greatly lessen the effects of the condition, especially the obesity that accompanies type II.
By cutting back on carbs and increasing the amount of fats, it actually helps your body fight back and increases insulin sensitivity.
If you’re planning on going paleo while pregnant, it’s best to wait until after you give birth to start this diet. According to various research, your baby could suffer from a variety of birth issues if you don’t get enough carbs in during pregnancy.
Given that the paleo diet is very low carb, this makes it unsafe for pregnant mothers. In general, though, the paleo diet is safe and helpful for a majority of people.
If at any point during your paleo diet you start to experience signs of sickness, try stopping and trying out another diet.
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REPORT: "The Paleo Diet Guide" continued:
How to Get Prepared for a Paleo Diet
The first step to getting ready for your paleo diet is to gather all of the supplies you’ll need for it. This includes all of the ingredients, the meal plans, and the cookware if you don’t already have it.
Try to decide early on what meals you’ll be preparing during your paleo diet. There are tons of online meal plans with ingredients that fit the restrictions of this diet.
Once you’ve gathered your meal plans, make a list of the ingredients and go ahead and get them.
These ingredients might include things like chicken breast, fruits, vegetables, and more. You want to try to get your food as non-processed as you can.
For example, instead of getting canned vegetables from a supermarket, which are sometimes packed with sodium and preservatives, you can get fresh cut vegetables from a farmer’s market.
This applies to all of the foods you get on paleo. The less canned and processed, the better. This diet is meant to replicate the diets that cavemen lived off of, and cavemen certainly didn’t have fruits in heavy syrups in cans.
You should also get some basic dietary tools to help make your diet a bit easier. If you don’t already have the basic pots and pans, go ahead and get a nice set, because you’re going to be spending a lot of time cooking your own meals.
You should also get a food scale to be able to measure the right serving sizes. Because making your own meals takes a fair amount of time, you should get some plastic food storage containers.
Then, you’ll be able to cook large batches of paleo-friendly food at once and store it for meals throughout the week. This comes in handy if you eat lunch at work, so you can stick with your diet.
One thing you should definitely do as you start is
clearing out your house of any foods that don’t fit your paleo diet. This includes just about everything boxed, canned, and processed.
Don’t let these foods go to waste by trashing them, though - donate them to a local food shelter instead.
Once your kitchen is only stocked with paleo foods, you have the right kitchen equipment, and you feel ready to start your paleo diet, you can begin.
You might consider picking up a paleo cookbook or printing off some online recipes to keep around the kitchen for when you want to cook dinner. You should be planning a lot of your meals well ahead of time with this diet.
You don’t want to be hungry and go to get something only to remember it doesn’t fit your paleo diet.
If you have all of your paleo friendly meals laid out ahead of time, you won’t run into this problem. Planning is key.
Sample Meal Plan for a Paleo Diet
people, the idea of cutting out all processed foods sounds fine at first, until they realize just how much of their diet revolves around it. This can make things difficult at first, but don’t get dissuaded.
You’ll soon find that this diet doesn’t have to be that hard if you get a good meal plan laid out. For breakfast, your obvious go-to for the paleo diet would be eggs. Eggs are allowed in the paleo diet, are very nutritious, and can be prepared in a wide variety of ways.
You can pair the eggs with some fruit if you’d like, but not any dairy. That means no cheese on the eggs, or no milk for a drink. For lunch and dinner, you have a wide variety of options.
The easier go to choice is some kind of chicken prepared with vegetables. This meal is simple, easy to make, and provides you with a lot of nutrition.
There’s also enough variation to this meal that you can have it more than once per week and not get
sick of it.
For example, one day you could have spinach with grilled chicken, or even chopped up chicken in a salad with lettuce and spinach. Another day, you could have baked chicken with cooked carrots.
Try out different recipes, mix and match them, and try to see what works for you. You can always mix it up by trying out different kinds of meat. If you prefer pork or fish over chicken or beef, you can always substitute it as needed.
As long as nothing you’re getting is processed or unnatural, it’s fair game in the paleo diet.
There are a few seemingly natural foods that aren’t actually allowed in the paleo diet that you should avoid when laying out your meal plan.
For example, you can’t have any form of beans, lentils, legumes, or anything of that nature. This includes peanuts and its derivatives, including peanut butter. You’re also not allowed to have any form of dairy.
This includes milk, cheese, and butter of all kinds, because even though it’s not exactly processed and does come from animals, it’s a product of technology that cavemen didn’t have.
The upside to these restrictions, of course, is that you cut out any harmful chemicals or molecules that may be in these foods.
For example, trans fats, which are extremely bad for your health, are found in tons of processed foods as a means of preserving foods and preventing them from going bad.
While this may seem excessive, you’re still actually left with a wide range of options. You can still have oils such as olive oil, salts, spices, nuts, vegetables, almost any kind of meat, fruits, and more.
With this wide variety, you’re bound to find at least some kind of meal that you enjoy.
Tips to Increase Success on a Paleo Diet
Whenever you’re on a restrictive diet plan, such as the paleo
diet, it can be hard to stick with it long term because you’re missing out on certain foods you enjoy.
Make sure you’re getting enough healthy fats, such as avocado, to help eliminate some of your cravings.
Because the diet requires planning and preparation, you might feel overwhelmed. Make sure that starting out, you keep it simple and not try to create elaborate meals that are difficult for you to keep paleo-friendly.
Many people go the paleo route because they can eat meat. But don’t forget to fill your body up on vegetables. This will not only make you feel full, but it will provide many of the nutrients your body needs to feel good on a diet like this.
As with the mindful eating diet, make sure you’re listening to your hunger cues. Cavemen ate when hungry – living off the land. You need to get back to the basics and listen to what your body is telling you.
Learn how to make paleo-friendly
substitutions whenever you’re cooking a meal. Some people give up their favorite foods, not realizing that with a simple swap, they could still enjoy it.
There are many vegetables (like squash or zucchini) that will take the place of pasta, honey that can mimic processed sugar, and things like cauliflower to take the place of potatoes or rice.
If you want to kick your paleo routine up another level, try going the organic route whenever you shop for meats, fruits and vegetables. This will ensure your body isn’t ingesting pesticides and preservatives it doesn’t need.
Following a Paleo Diet
1. Eliminate junk food.
Movie theaters didn’t serve popcorn in the Stone Age. In fact, movie theaters weren’t in existence. Getting rid of refined sugar and carbohydrates may be the most challenging and beneficial aspect of the Paleo diet.
2. Cut back on salt.
Americans eat too much salt, and the biggest culprit is processed foods. You’ll easily stay under the limit with this diet.
3. Consume more produce.
Another healthy thing about this regimen is the emphasis on fruits and vegetables. Most advocates of the Paleo diet extend plenty of leeway for super foods like broccoli and kale since they’re close to the wild versions of long ago.
4. Select lean meats and fish.
It’s easy to go overboard eating this much meat. Have fish for breakfast and shop for strip steak and extra lean ground turkey.
5. Get your Vitamin D.
Vitamin D deficiencies are possible if you forego all dairy products and fortified cereals. Spend time in the sunshine or take Vitamin D supplements so that your body can still perform important functions, such as protecting your bones.
Even if your day job and mortgage rule out the option
of becoming a nomad, you can shake up your sedentary life. Join a gym or ride your bike to the office.
7. Live a greener life.
Lots of people rave about the Paleo diet because it helps them feel more connected to nature. You’re also likely to produce less garbage when your food doesn’t come in individual packages.
Modifying a Paleo Diet
1. Balance your macronutrients.
Overall, there are significant discrepancies between the Paleo diet and government recommendations. Going Paleo is a little high in fat and protein and extremely low in carbohydrates.
2. Add in dairy products.
To get more calcium and Vitamin D, some people continue eating foods in the dairy category. Low-fat and non-fat products may help you lose weight too.
3. Decide on grains.
Likewise, you may choose to keep room in your life for whole grains. There’s a big
distinction between brown rice and white rice when it comes to nutritional value.
4. Schedule cheat days.
If eliminating whole food groups and eating less than half the daily recommendation for carbohydrates raises doubts for you, you can make additional adjustments. Take one or two days off each week and eat with fewer restrictions. Or pick one meal a day that isn’t Paleo. For example, you can serve oatmeal for breakfast each day.
5. Draw up a budget.
Even if your body is on board for a strict Paleo diet, you may find that it can become expensive. Filling your cart with fresh produce, fish, and meat can lead to big grocery bills. Try growing your own vegetables and keep an eye out for sales.
You can learn a lot from a caveman.
Consuming less junk food and more fiber is bound to be good for you. Modify the Paleo diet to suit your individual needs and talk with your doctor if you
have any questions or concerns.
And remember, if you are finding this diet plan a bit difficult to get your head around, I'm happy to explain the simplicity of using our Herbal.Life nutritional shakes to replace meals and help you trim up to your desired weight.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and well being.
Learn more about improving your general health by getting better Nutrition for your Cells
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We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.
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Warren’s Notes :
Spring is here in Victoria in Australia but you would not know it by looking out the window. Cold and rainy days are keeping on.
Today again, I had to scrape ice of my windscreen before I could drive!
It is a worry to know that it is even worth keeping a plastic ice scraper in the glove box.
Best wishes to you and to yours.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
I'm a real person, with a passion for helping people, so drop me a line!
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Vitamin E - antioxidant; helps prevent oxidation of Vitamin A and increases its effectiveness. Needed for the health of the heart.
Vitamin C -
antioxidant - helps white blood cells fight infection. Needed for healthy skin.
Magnesium - central to energy release and the functioning of the nerves and muscles; plays a role in bone structure.
Zinc - needed for healthy reproductive and immune systems. Also required for tissue repair and renewal.
Copper - component (with zinc and manganese) of an antioxidant enzyme system. Needed for melanin formation and iron metabolism.
Manganese - component (with zinc and copper) of an antioxidant enzyme system. Needed for healthy bones and nervous system.
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Have a Laff!
To be young Again...When we were kids
You lived as a child in the 50s or the 60s or earlier. Looking back, it's hard to believe that we have lived as long as we have...
As children, we would ride in cars with no seat belts or air bags. Riding in the back of a pickup truck on a warm day was always a special treat.
Our baby cribs were covered with bright coloured lead-based paint.
We had no childproof lids on medicine bottles, doors, or cabinets, and when we rode our bikes, we had no helmets. (Not to mention hitchhiking to town as a young kid!)
We drank water from the garden hose and not from a bottle. Horrors. We would spend hours building our go-carts out of scraps and then rode down the hill, only to find out we forgot the brakes. After running into the bushes a few times we learned to solve the problem.
We would leave home
in the morning and play all day, as long as we were back when the streetlights came on. No one was able to reach us all day. No cell phones. Unthinkable.
We played dodge ball and sometimes the ball would really hurt. We got cut and broken bones and broken teeth and there were no law suits from these accidents.
They were accidents. And No one was to blame but us. Remember accidents? We had fights and punched each other and got black and blue and learned to get over it.
We ate cupcakes, bread and butter, and drank sugar soda but we were never overweight....
.....we were always outside playing. We shared one grape soda with four friends, from one bottle and no one died from this?
We did not have Play stations, Nintendo 64, X Boxes, video games at all, 101 channels on cable, video tape movies, surround sound, personal cellular phones, Personal Computers,
internet chat rooms ... we had friends.
We went outside and found them. We rode bikes or walked to a friend's home and knocked on the door, or rung the bell or just walked in and talked to them. Imagine such a thing. Without asking a parent! By ourselves! Out there in the cold cruel world! Without a guardian. How did we do it?
We made up games with sticks and tennis balls and ate worms and although we were told it would happen, we did not put out very many eyes, nor did the worms live inside us forever.
Little League had tryouts and not everyone made the team. Those who didn't had to learn to deal with disappointment..... Some students weren't as smart as others so they failed a grade and were held back to repeat the same grade.....Horrors. Tests were not adjusted for any reason.
Our actions were our own. Consequences were expected. No one to hide behind. The
idea of a parent bailing us out if we broke a law was unheard of. They actually sided with the law, imagine that!
This generation has produced some of the best risk-takers and problem solvers and inventors, ever. The past 50 years has been an explosion of innovation and new ideas. We had freedom, failure, success and responsibility, and I learned how to deal with it all.
And you're one of them!
Thank you for joining us this month, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!
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Thank you for joining us this week, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!
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