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Eating Healthy In A World Of Processed Foods

Too much of a good thing can be bad‐ at least that’s what some people believe. We’re living in an age now where food is so unbelievably accessible that we find ourselves scoffing under our breath if we’re in a fast food line for more than sixty‐seconds. The speed and convenience is great at times‐ especially for busy moms and people running from job one to job two. But too much of this has contributed to a worldwide epidemic of obesity, which is growing worse with time.

Balance healthy living

Learning to balance healthy living in a world of processed foods isn’t impossible. While combo meals (what a deal!) and tempting propaganda can sometimes make healthy feel unattainable, it’s not. It just takes a little planning ahead of time and reinforcement of better choices.

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So what are some things you can do to eat healthy amidst a world of processed foods?

👉 Steam, Bake or Broil If you take a food item in its rawest form, it has the potential to stay healthy. But the way you prepare it can be a deal breaker. Stay away from food that is fried or cooked in a batter. This applies to vegetables too, not just meats.

👉 Get it on the Side ‐ If you order a salad or a dish that comes with a sauce, ask for it to be served on the side. That way, you can determine how much you consume, or if you even really like the taste enough to consume the calories.

Source: pixabay.com

👉 Inquire about Substitutions ‐ If your dish comes with a side of fries, ask if you can get a baked potato instead. Restaurants are often very willing to make substitutions.

👉 Plan Ahead ‐ Choose a day or days of the week and designate them as food preparation days. Use these days to make several days’ worth of healthy foods to bring with you to work, school, or wherever. That way, when lunch hour rolls around, you won’t be tempted with a McDonalds run.

👉 Ask for Less ‐ If you’re ordering a sandwich, for example, which comes with barbeque sauce, ask that the waiter goes “light” on the sauce. By doing this, you will save small amounts of calories in each food item you order.Minimize the Toppings‐ When ordering fast‐food, stick to menu items that have the least amount of non‐vegetable toppings. Try to pass on the calorie‐heavy condiments and instead ask for extra vegetables. More filling, less calories.

👉 Be a Kid Again ‐ Order off the kids menu. The serving sizes are smaller and oftentimes, the side “dish” is a fruit or vegetable, instead of a French fry or the like. In the perfect world, we wouldn’t find ourselves in a line of cars at a fast‐food restaurant or dragging the family out to a local diner for Tuesday night dinner. Love it or hate it, processed foods are a large part of our society, but that doesn’t mean we have to be food hermits. There is a way to make processed foods more health‐friendly by making small, conscious choices each time you find yourself speaking into that talking black box.

Healthy Foods To Eat On The Paleo Diet

When you take on any new type of eating lifestyle, it can seem overwhelming figuring out what foods you “can” and “cannot” or “should” and “should not” be eating. Even more so, it can be confusing if you don’t understand the reasons why certain foods are good for you to eat and while others are best just in moderation. The Paleo diet is no exception. There are many foods that are considered Paleo‐friendly but that are also the basic “meat” of the eating lifestyle (no pun intended). Here are a list of some of those foods and just why they are important to consume.

Meats:

  • Salmon‐ Full of Omega 3’s, protein, iron, zinc niacin, Vitamins B6 & B12. These propertieshelp fight inflammation, contain antioxidants, supply a healthy source of protein and help keep your heart healthy.
  • Lean Beef‐ Lean cuts of beef pack a protein punch without a high amount of saturated fats. There are 29 cuts of lean beef to choose from.
  • Chicken‐ Versatile and healthy, chicken fulfills your protein needs while giving you a variety of ways to cook and prepare it. Opt for boneless, skinless chicken. Provides for over 20% of recommended daily intake for selenium and potassium.
  • Turkey‐ Contains protein, Vitamin C and iron. A great source of protein that can be bought
    either ground, sliced or as an entire breast.

Veggies:

  • Beets‐ In a class all their own, beets contain betalains, a phytonutrient that has antiinflammatory, antioxidant and detoxification properties. Possible anti‐cancer benefits have also been linked to beets.
  • Kale‐ Extremely high in Vitamins A, K & C. Packed with antioxidants (carotenoids and flavonoids) and lutein, which helps the blood flow smoother throughout the body.
  • Spinach‐ As with most veggies, low calorie content means you can eat a large quantity. Contains magnesium, Vitamin C and folate, just to name a few. Can possibly reduce your risk of cataracts and macular degeneration.

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Other:

  • Eggs‐ Believe it or not, eggs are a great source of both protein and fat (Omega 3’s included!). They contain all 9 of the essential amino acids and contribute to your daily calcium intake.
  • Avocado‐ Full of potassium and healthy fats, avocado consumption has been linked to lower chances of contracting metabolic syndrome and possibly increasing HDL‐ the good cholesterol.
  • Almonds‐ Portable and filling, almonds are a great on‐the‐go snack and contain a good
    amount of calcium, magnesium, fiber and protein. Because Paleo diets don’t incorporate
    dairy, this is a great way to get your calcium intake up.

As you can see, none of these Paleo diet foods are much different choices than that of any healthy person, irrespective of diet, would eat on a regular basis. It’s important to make sure you are consuming an adequate amount of vitamins and minerals, especially if you are cutting stuff out of your “normal” diet as you transition to Paleo. Above all, remember to make healthy choices because they make sense to you, not because they fall into a specific diet or fad.

Paleo diet vs Keto diet

In terms of burning fat more proficiently, accelerating weight loss, and living an all-around much healthier lifestyle, two diets have been on the adnger zone of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s look into how the Paleo as opposed to Keto diets measure up against one other, which one is right for you, and why.

What is Paleo diet?

See this previous post for more information about Paleo diet: What is Paleo diet?

paleo diet

What is Keto diet?

The Keto diet is targeted mostly towards those who wish to experience dramatic weight loss. However, the Keto diet can also assist in improving medical ailments such as type two diabetes and cognitive disorders such as Alzheimer’s disease. Actually, the initial reason for the Keto diet was to avoid and treat seizures, when it was initially uncovered in the 1920s. But today, the Keto diet is most beneficial known as an instant weight damage and fat reducing strategy.

The reason why the Keto diet stimulates accelerated weight reduction better than most diets is basically, because it teaches your system to get rid of fat more successfully by stepping into a metabolic express called ketosis. Ketosis is the state of hawaii your body gets into when sugar ( your preferred gas source ) isn’t designed for energy. So, as a back-up power source, the body will commence to burn essential fatty acids instead, which produces ketones.

Now, for your system to get rid of fat rather than blood sugar, you must greatly limit carbs from your daily diet (reducing the quantity of carbs you take in down to about 5% of your daily diet), while all together increasing your excess fat consumption up to 75% of your daily diet. Having less carbs leaves the body without choice but to burn up essential fatty acids in your excess fat stores as gasoline. This is one way weight loss and weight damage occurs.

Learn more about the ketogenic diet: Check out this amazing Ketogenic diet program

The Paleo diet vs Keto diet: What are they similar to each other?

The Keto and Paleo diets they’re similar in these ways:

  • No grains
  • No legumes
  • No sugar
  • Accentuation on healthy fats: nuts, seeds, animal fats, coconut oil
  • Eating quality animal protein
  • Eating a lot of non-starchy vegetables and leafy greens

Main differences between Paleo and Keto diets

Whilst both the Paleo and Keto diets can be used to achieve a certain outcome, the Keto diet is more strenuous and targeted, while the Paleo diet is more of any long-term lifestyle choice that can produce certain health benefits ( including weight loss ) but isn’t as restrictive or strong as the Keto diet. Here are the key distinctions between the Paleo and the Keto diet.

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1. The Paleo Diet Isn’t Necessarily Low-Carb, High-Fat.

The Paleo diet may limit grains, legumes, and processed sugar, but there is no real limit to the quantity of carbs you can eat as it pertains to super fruit and starchy fruit and vegetables, such as squash, nice potato, and pumpkin. You can even use natural sweeteners liberally on the Paleo diet, such as organic honey, coconut nectar and 100 % pure maple syrup, which can be higher in carbs.

The actual fact that the Paleo diet does not have any focus on carb intake means the body will likely continue using up glucose as energy, if you don’t intentionally limit carbs to a minimal enough ratio (around 5%) to type in ketosis.

The Paleo diet also stimulates healthy fatty acids like the keto diet will, but again, a person may easily ingest carbs from super fruit and starchy fruit and vegetables as 60% of the diet and fat as 10% with their diet but still be carrying out a Paleo diet effectively.

paleo diet: dairy

2. The Keto Diet Doesn’t Restrict Dairy products.

Dairy products are allowed on the Keto diet (although depending on who you ask, they’re not necessarily encouraged).

As we protected above, the Paleo diet gets rid of foods that are hard for your body to breakdown and can wreak havoc on gut health ( milk products are one of these ). Dairy products is a common food intolerance because almost all of us stop producing an enough amount of lactase, which is the enzyme had a need to digest the dairy sugar lactose within dairy, around time 4 (once breastfeeding has ended).

3. The Keto Diet Focuses on a Specific Outcome: Burning Fat instead of Carbs.

The largest difference between your Keto and Paleo diets is the required outcome: losing fat rather than carbs.

When you now understand, following a keto diet is ways to change your metabolism and speed up fat reduction. The Paleo diet can still promote weight reduction, especially by eliminating refined glucose and grains, which induce fat storage space and putting on weight, however your metabolism will likely stay in the default condition which is using up carbs for energy (until, you choose to drastically lessen your carbs right down to 5% while eating Paleo – which would essentially be pursuing both diets at exactly the same time.)

4. The Keto Diet Measures Excess fat, Protein, and Carb Ratio.

For the Keto diet to work, there’s a particular macronutrient ratio you are required to follow – otherwise your system can’t type in ketosis. On the typical Keto Diet (SKD), the percentages usually land around 75% unwanted fat, 20% proteins, and 5% carbs.

Alternatively, you don’t need to follow macronutrient percentages as it pertains to carrying out a Paleo diet.

5. The Keto Diet Requires Screening for Ketosis.

Because the goal of the keto diet is to enter in ketosis, how will you know you’ve achieved it? By tests for this, of course. The keto diet has several examining methods to find ketone systems in your blood vessels, which indicate the body has successfully started to burn essential fatty acids for energy.

Because the Paleo diet does not have a particular metabolic goal, there is no testing way for being Paleo – you ‘just know’ you’re Paleo if you lower dairy products, grains, legumes and enhanced sugar from your daily diet.

paleo diet vs keto diet: Food table

Conclusion

While using keto diet being more restrictive, it can be difficult (however, not impossible – this program “THIN from WITHIN” can help you ) to include into busy life-style, but it can produce the most remarkable results for weight and fat reduction. The Paleo diet is less strict, and can produce steady weight damage results, as well as benefits for gut and intestinal health. Or, you can test both to see which diet can help you feel your very best!

paleo diet book

Paleo diet: What is it and why is it so popular?

The Paleo diet — sometimes called the cave man diet — is based on the idea that eating foods similar to those consumed by our hunter-gatherer ancestors is the healthiest, most successful path to sustainable weight loss and optimal health. These guidelines will get you started on making the transition to eating Paleo:

  • Build your meals around animal protein sources, vegetables, fruits, and naturally occurring, high-quality fat sources.
  • As much as possible, eat grass-fed, organic, pasture-raised meat and poultry and wild-caught fish and seafood.
  • Eat a wide variety of vegetables (including starchy vegetables, like sweet potatoes and winter squash) and fruits (especially berries).
  • Enjoy a wide range of naturally occurring fats, including coconut products (milk, flakes, butter, and oil), avocados, olives, and olive oil.
  • Avoid all gluten and grains, including wheat, rice, corn, quinoa, buckwheat, barley, spelt, and oats.
  • Avoid all seed and industrial oils, including canola, soy, and corn.
  • Avoid dairy, including milk, cream, half-and-half, cheese, and yogurt.
  • Avoid all added sugars and artificial sweeteners. (The naturally occurring sugar in fruit is okay.)

By removing foods from your diet that cause inflammation inside your body — foods that weren’t part of our hunter-gatherer ancestors’ daily meals — you’ll enjoy a wealth of health and lifestyle benefits.

Here are some of the benefits of living Paleo:

👍 Increased fat burning
👍 Weight loss
👍 It reduces the risk of heart disease, diabetes and cancer
👍 Better ability to manage emotional and physical stress
👍 Reduction allergy symptoms
👍 Increased energy lasting all day
👍 Deeper and restful sleep
👍 Helps to rebuild and relieve skin conditions such as acne, alopecia and eczema
👍 Lowering blood pressure, cholesterol and triglyceride levels
👍 Reducing joint pain and pain
👍 Relief of depression symptoms
👍 Clear and glowing skin. Strong nails and hair
👍 Alleviation of symptoms of autoimmune disorders, including Hashimoto’s thyroiditis, rheumatoid arthritis, celiac disease and Crohn’s disease

Why paleo diet is popular?

According to new research by take-out service Grubhub, which handles billions of dollars in food orders every year, the Paleo Diet is said to be on the rise as the most popular with consumers in the U.S. right now.

The Paleo food sales that they saw in 2016 were said to have been a 370 per cent increase from the year before.