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Exercising On The Paleo Diet

Exercise and nutrition go hand in hand. If you are going to embrace the Paleo lifestyle, you really should consider an exercise regimen as well. It doesn’t have to be anything crazy, like some weight training program from a roided-out pro bodybuilder or the training of a high-level athlete.
In fact, if you all you can muster is a 30-minute walk every day, that’s a big deal. One of the biggest problems with modern life is how sedentary we are nowadays. Many people sit at a desk all day long and then they sit on the couch in the evening, usually with a smartphone, tablet, or laptop, engaging in social media sites.

So if you can walk every day for half an hour, good for you! Keep it up!
If you want a little more but you’re one of those people that REALLY struggle with sticking to your workouts, forget complicated, multi-exercise programs. Start by focusing on making exercises a habit so that it becomes part of your life routine. And the easiest way to do this is not just to workout first thing in the morning but to make the workout unbelievably simple!
How do you make it so simple that you never skip a workout? Easy! As soon as you roll out of bed, start exercising! This can be as simple as one exercise.


Here are some examples.

Roll out of bed and do X number of bodyweight squats (such as 50!) If you can’t do 50 straight take rests when you need it and keep track of the time it takes to complete all 50 and try and beat that time the next time you do it. Or, reverse it and do bodyweight squats for 7 minutes, resting when you need to and keep track of how many you do. Next time, try and do more in those 7 minutes.
You could do a different exercise each day for a week and then repeat.
Maybe like this:
Monday Bodyweight Squats
Tuesday Push-Ups
Wednesday Burpees
Thursday Jumping Jacks
Friday Jump Lunges
Saturday Jump Rope

Sunday Rest


Modify the exercises to fit you. If you have knee issues or are severely overweight or out of shape, burpees and jump lunges may not be for you. That’s fine. Do normal squats instead of the burpees. Do regular lunges instead of jump lunges.
Not strong enough for the push-ups? Do them from your knees. Or do them on a wall, with your feet a few feet away so you have to lean into the wall.
If push-ups are too easy, do a more difficult version, such as explosive push-ups, clap push-ups, or spiderman push-ups.
Once you’ve done that for a few weeks and exercise becomes the normal thing you do in the morning, you can start doing multi-exercise routines.
Another option would be to set an appointment with your self. Instead of having a workout scheduled for Tuesday, you should have an appointment with yourself to workout on Tuesday at 6 pm. You’ll be much more likely to keep this commitment

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Are All Fats Beneficial in the Paleo Diet?

The first point to note is that not all fats are created equal. The second point worth remembering is that you do not get fat by eating fat. In fact, you must consume the right fats for good health. Fats make you feel happy and provide a host of benefits such as reducing cancer risk, boosting your immune system, and even helping you lose weight. Yup! You need to eat fat to lose fat… but you must eat the right fats. The problem these days is that most people are consuming unhealthy fats that come from hydrogenated oils. Many people are unaware of how unhealthy the vegetable oils they consume are. The oils are marketed as being healthy and made out of natural foods such as soy, corn, etc.

In reality, oils that have been refined or hydrogenated are extremely bad for the human body and cause many health-related problems.
The paleo diet uses oils in their natural state. The oils are not bleached or subjected to chemical processes that make them harmful. The fats used in the paleo diet are not only safe but are extremely beneficial to the body. Since the diet is heavy in meat, you will get a good portion of animal fats in your diet. Paleo dieters are encouraged to get grass-fed meats because even the food the commercial companies feed their livestock is detrimental. Eating grass-fed meats will ensure that no ill-effects are passed down to you. Animal fats are perfectly fine. Our ancestors ate lots of meat and our bodies have evolved over time to eat meat and handle animal fat. Rest assured that your cholesterol level is not going to skyrocket. Studies have proven that dietary cholesterol does not cause high cholesterol in humans.


Do you want to know what causes high cholesterol levels in human beings?


Hydrogenated oils sold on supermarket shelves. Unhealthy fats found in cookies, junk food, fast food, etc. These are what cause unhealthy cholesterol levels. Worry not! Since the paleo diet does not allow the consumption of these awful items, you’re safe. Coconut oil is the most preferred oil in the paleo diet. Just like how olive oil is a staple in the Mediterranean diet, coconut oil is the staple oil in the paleo diet. It contains over 90% saturated fat and every bit is good for you. Coconut oil is stable at room temperature and can be used for cooking. It contains lauric acid which is easily digested and helps boost your immune system. Another healthy fat that is seen in the paleo diet is olive oil. This is a very healthy oil and helps to balance the omega-3 and omega-6 fatty acids in the body. This will lubricate your joints and prevent inflammation in the body.

Butter and ghee are other fats that are also used to prepare paleo dishes. Many paleo dieters scramble their eggs in the morning with melted butter. Butter is not a strictly paleo ingredient but it does have many health benefits. So, if you’re willing to be a little lax, you can include butter as part of your diet. It does have many benefits. These are just some of the fats in the paleo diet. There are other fats such as avocado oil, etc. The point you should take away from this article is that the fats in the paleo diet are perfectly healthy. You should be more concerned with the normal food that is being sold commercially. These are the biggest culprits for most of society’s health issues these days. Avoid these unhealthy products and go paleo. It truly is life-changing. The Paleo diet has been referred to as the “Caveman” diet because that is basically how you are asked to eat. The Paleo diet mainly consists of meat, fish, turkey, chicken, fruits, vegetables, and nuts.

Overall, Eating Paleo eliminates the negative aspects of the modern diet, such as sugar, trans fats, and preservatives, while nourishing your body with much-needed vitamins, minerals, proteins, and healthy fats such as essential fatty acids. Essential as in your body needs them! Get it? With the Paleo diet, you are basically going back to, well, basics! Well, that’s a basic overview of what the Paleo Diet is, in the next part we will look at going organic and following that we will look at Paleo approved foods.

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What Exactly Is The Paleo Diet?

If you don’t know what the Paleo diet is or you’ve never heard of it before, no worries – within this first chapter, we’re going to explore exactly what this way of eating is all about. At its core, Paleo is a lot more lifestyle than it is a diet. A Paleo lifestyle is about eating real, whole, natural foods, and avoiding all processed foods. You see, the modern diet is exactly that, it’s modern. Humans ate in a Paleo-style since the beginning of time before starting the agricultural revolution where we started to eat grain and sugar-based foods, as well as processed foods. The idea behind Paleo is to eliminate those processed foods, chemicals, vegetable oils, and other new additions to the modern diet that can be detrimental to our lifestyle, from how we move to our energy levels to how we feel on a daily basis.

For all those years that we ate Paleo, humans were hunters and gathers. They ate meat and they ate fruits such as berries when they were in season. Which also meant they moved a lot and were very active. They needed to be strong and fit in order to survive. Their bodies were conditioned to efficiently use fat as fuel and energy, not carbohydrates. Eventually, agriculture came into being and the human diet changed dramatically. The Agricultural Revolution occurred about 10,000 years ago and introduced grains, such as wheat, and bread into our diet. Today’s modern diet contains things like significant quantities of gluten. Gluten was non-existent in Paleolithic times. Things like wheat, rye, many bowls of cereal and barley, contain gluten. Gluten has been recognized to cause inflammation in the gut and has been given widespread attention through celebrities like Kelly Ripa, who have famously gone gluten-free.


It’s also been theorized (not proven) that gluten could play a role in an increased risk of some cancers as well as heart disease. Another ingredient in the modern-day diet that is linked to possible health problems is that of lectins. Lectins are present in grains. They cause wear and tear on our gastrointestinal tract, making it very difficult to heal. Let’s not forget the sugar. Sugar is everywhere and in everything nowadays. Sugar needs to be burned but another aspect of modern times is how sedentary people have become. Everyone sits. They sit at work, sit on the couch watching television, they sit at their computers, they sit checking out social media and texts on their smartphones. People do not move the way they used to and so they don’t burn calories the way they used to. This becomes a big problem when talking about sugar consumption. In the Paleolithic period, humans were lean, strong, and fit. They moved, pretty much all day every day. They didn’t farm or grow crops. As I mentioned above, they hunted and gathered. They followed the food. They didn’t sit around playing on their Tablet. If they did, they’d starve!


So all that sugar being consumed in the modern diet, which is bad enough, isn’t even burned off because of sedentary lifestyles. Which means energy spikes and crashes, and related health problems such as diabetes and blood pressure issues. One of the big myths that the Paleo diet has helped to dispel is the outdated notion of eating fat makes you fat. This was a big deal when the high carbohydrate craze started in the eighties and you had everyone obsessed with the number of fat calories they were eating. Almost every food in existence ended up with a low-fat or no-fat version. But most of that fat got replaced with sugar! Fat is a crucial nutrient when it comes to our health. Dietary fat is needed for an optimal, well-functioning, and healthy body. It’s all the chemicals, preservatives, and added sugar in our diets that lead to weight gain, health issues, energy problems, and more.

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DIET – INTRODUCTION

Whether we like it or not, the health of our society is bad and getting worse. As technology continues to develop, convenience does as well, and ordering food is literally as simple as the clicking of a button. Long gone are the days of having to find your own food, let alone having to drive to a restaurant to get dinner. Cooking dinner looks less and less appealing when compared to the food conveniences and choices amongst diners, catering services, fast food, and takeout.

Diabetes is now the seventh leading cause of death, just in the United States alone. Type 2 diabetes has been on the rise due to poor lifestyle choices, such as too much unhealthy food and not enough exercise. “Globesity,” a term coined by the World Health Organization to describe the worldwide obesity epidemic, is another problem as well. These numbers continue to rise as do the associated health problems and diseases. As governments and local communities start to feel the impact of obesity, diabetes, hypertension, etc. due to poor lifestyle choices, awareness is increasing. Cheap, processed foods are so readily available and overwhelm the shelves in supermarkets. Toss desk-jobs, long drives or commutes, and electronics into the mix, and we do a lot of sitting around and very little to burn off that processed food.

With media covering the obesity epidemic and health and quality of life plummeting, some people are starting to see the light. Documentaries such as Fed Up are exposing food manufacturers’ concerns that lie only with profits and not health, and how added sugar is in over 80% of supermarket foods. We may be a long way off from getting back to “the good old days” where dinner was made from whatever was in the garden and processed foods were nearly unheard of. But the best we can do is inform ourselves about why healthy choices are the best for long-term health and quality of life.

As technology develops, our choices will only continue to grow. By making wise ones, we can help battle and slow this rising epidemic.
o today I want to give you a quick beginner overview of one of the best choices you can make in regards to overall health & a natural way of eating. The Paleo Diet…dodon’t worry if you don’t know what it is, within the next few moments you will discover why it has been one of the most talked-about diets of recent time Let’s dive in…