A comprehensive list of stylish fashion tips and tricks that every girl should should know.![]() Weight Loss on a Paleo Diet: 1. Expert Tips. The reasons for going Paleo are multitudinous, running the gamut from disease elimination to exercise optimization and everything in between. With its inflammation crushing power, Paleo is able to handle these tasks with ease, which is why it can be easy to forget that Paleo is the perfect solution to the everyday problem of weight loss. The sad fact is that two out of three adults in the U. S. We live in a world where pizza is classified as a vegetable, canola oil is considered “heart healthy” and everything is washed down with soda, so simply going Paleo and ditching all that junk can often be enough to get to a healthy weight. Sometimes you need a little more help, however, and that’s where we come in. By joining forces with top Paleo experts like Mark Sisson, Loren Cordain, Robb Wolf and Jason Seib, Paleo Magazine is providing you with the ultimate guide to losing weight with Paleo. You might not need every tip presented here to supercharge your personal results. Chances are, you probably only need one good one, the one that connects with you and speaks to your soul. Change is tough, and if you’re struggling with your weight, it’s a struggle that the whole world can see. Losing weight is tough! Diets are boring, and workouts are tiring. But the secret to losing those few extra pounds without the stress of dieting or working out is. Don’t be afraid to give yourself a pep talk right now, because you can achieve your goals. By combining your personal power with Paleo, anything is possible. Calories Count (But You Don’t Have to Count Calories)Sorry, but somebody had to say it. Even when following the Paleo diet, calories still count. The caveat, however, is that Paleo calories generally count less because they primarily come from whole, unprocessed foods. The reason for this is that whole foods require more energy to digest than their processed counterparts. Take, for example, a stalk of celery. By the time you chew, swallow, digest and absorb it, you’ve actually expended more calories than the celery contains, meaning that it’s actually providing negative calories! By comparison, a Twinkie requires almost no energy to chew, digest or absorb, but if you were going strictly by the listed caloric content, you would think that a calorie from a Twinkie is the same as a calorie from celery. In other words, a calorie is not a calorie. What Paleo folks have to keep an eye out for are the Paleo “loopholes,” Paleo foods that are technically allowed, but are still calorie dense and easy to eat. To be sure, Paleo treat foods made with sugar from dates, honey and maple syrup, and fat from coconut oil or other nuts are certainly better options than Twinkies and Ding Dongs, but they are still treats. ![]() Save them for special occasions to avoid overloading on healthy but excessive calories. Paleo Weight Loss Takeaway: Make a point to eat mostly whole foods while avoiding processed foods — even the Paleo ones. ![]() Focus on What You Can Eat Rather Than What You Can’t. Weight gain doesn’t happen overnight, and neither does weight loss. ![]() In order to see Paleo weight loss results, you have to be in it for the long haul; it has be a lifestyle rather than a diet. Unfortunately, diets generally put the focus on forbidden foods, rather than permitted ones. In the Paleo world, most of us can recite the mantra, “No grains, beans, dairy, sugar or industrial seed oils” with our eyes closed, but the thing that makes Paleo a true lifestyle is the plethora of produce, the multitude of meats and the vast cornucopia of spices, herbs and other flavors that are 1. Paleo approved. By looking at your plate of Paleo food options as “half full” rather than “half empty,” you’re much more likely to feel enthusiastic, optimistic and excited about sticking with the Paleo approach, and with this consistency will come results. ![]() On the contrary, if you’re always thinking about all the things that are excluded in Paleo, chances are you’re going to feel pretty miserable. You might think that you can no longer go out to dinner with friends, enjoy family meals or celebrate the holidays. The truth, however, is that your Paleo weight loss plan can actually open up an entirely new world of eating experiences if you simply focus your attention on what you can eat rather than what you cannot. Paleo Weight Loss Takeaway: Discover a new Paleo- friendly food every day. Eliminate the Need for Willpower. As a rule, we give way too much credit to willpower. If someone is successful, we say that they have a lot of it, and if they fail, we say that they were lacking in it. The truth, however, is that willpower is a pretty shabby pillar to lean on, for anyone. When it comes to the relationship between willpower and food, the work of Stanford food behaviorist Brian Wansink demonstrates that simple things like overly large plates, bowls and even utensils encourage overeating, as does serving food “family style” or watching TV. Oftentimes, we make these “mindless eating” mistakes without even thinking about it, and blame our lack of “willpower” when we find ourselves staring at the bottom of a bag of potato (or plantain) chips. A better strategy is to use this information to our advantage, and eliminate the need for willpower in the first place. By taking willpower out of the weight- loss equation, you also eliminate much of the shame and judgment that goes along with being overweight or obese. When you “fail,” take it as an opportunity to review the situation from an objective perspective—in other words, become your very own behavioral scientist. Investigate and implement new systems, test the results and repeat until the desired outcome is achieved. Paleo Weight Loss Takeaway: Stock your pantry and refrigerator with whole- food Paleo ingredients that require thoughtfulness to prepare. When serving food, use smaller plates and bowls, and eat with a minimal number of distractions. For more tips, visit Mindlesseating. Move a Lot, Exercise a Little. If we look through the artifacts left behind by our hunter- gatherer ancestors, we won’t find a stair climber, spin bike or barbell amongst the bone fragments and stone tools. ![]() For most of human history, exercise was the natural byproduct of living in a world that required movement. Building shelters, hunting and gathering food, dancing and playing games gave our bodies all the stimulation they needed in order to be healthy. Today however, we have the luxury of sedentarism, and we can quite literally move through life without ever moving. At some point along the way, enterprising individuals created gyms as exceptions to the rule, and an entire industry was borne out of our desire for entirely voluntary exercise opportunities. For those of us who are trying to lose weight, we probably think that since being sedentary is bad, exercise is good, and more exercise is even better. Unfortunately, however, the benefits of exercise follow a dose response curve, meaning that there is a point when more isn’t better—it’s actually worse. ![]() Unless you are a professional athlete, achieving high levels of movement—and not intense exercise—should be the goal. Instead of sitting at work, implement a standing or treadmill workstation. Instead of driving your car to the store, ride your bike, and if you have to drive, park farther out in the parking lot. If you have the chance to take the stairs, do it. When you go to the playground with your kids, play. The bottom line is that there are ample opportunities to move every day, but we just need to give ourselves permission to take them.
![]() You're relying on exercise alone to do the trick. Yes, exercising can help you lose weight (and it has so many other health benefits) because it helps you create that. Live a healthier life with TODAY If you are looking to lose weight fast and safely, you. This article features proven tips that are based on scientific research and. Intense exercise, then, is only a supplement to the daily diet of movement that emulates the lifestyle of our ancient ancestors. Paleo Weight Loss Takeaway: Shoot for 1. Sleep It Off We’ve seen it hundreds of times. Someone starts a weight loss regimen and immediately gets results. They lose 1. 0, 1. The weight loss plateaus even though they are doing exactly what got them results in the first place, and as the results stall, frustration grows. At this point, most people either give up completely or double down on their diet and exercise regimens. We, on the other hand, propose a third solution: sleep. With the widespread use of smart phones, bedroom TV sets and harsh indoor lighting, disrupted circadian rhythms and shoddy sleep are just as common as SAD diets, but somehow the message of getting more (and better) sleep just hasn’t sunk in yet. Nevertheless, eight hours of solid, restful sleep should be priority number one for everyone, and priorities number one, two and three for those who are trying to lose weight. A good starting point for sleep rehab is to turn off the TV at night and instead read or listen to a book. Orange lights that are low in circadian rhythm- disrupting blue light, or blue light- blocking glasses, can also help improve sleep quality. Make sure your room is completely dark at night and at a nice, cool temperature. A solid sleep routine, one that you repeat every night, can also help condition your body and mind so that sleep comes more easily. Like anything, results come from repeated practice, so don’t give up if you aren’t sleeping like a baby right away. Paleo Weight Loss Takeaway: When your weight loss success is stalling, spend more time sleeping. Measure Success in Multifaceted Ways. If you ask yourself, “Why do I want to lose weight” three times, what answer do you get back? Do you want to be healthier? Do you want to be happier? Maybe you just want to be able to walk up a flight of stairs without getting winded. When you keep asking the question “Why?” you eventually peel back the hidden layers behind your desire to lose weight. Although we mistake it for the ultimate goal, weight loss is only a proxy for deeper and more complex desires. If you understand that your true goal goes beyond a number on the scale, then it becomes clear that you need other metrics to gauge your success. You may want to consider performance measurements like how fast you can walk, jog or run a mile, or enlist a personal trainer to help you do body composition testing that takes into account levels of muscle mass in addition to body fat. Coconut Oil: 1. 01 Uses, Benefits, & Why You Should Use it. I’ve said before that I am with coconut oil like the dad in “My Big Fat Greek Wedding” is with windex: Coconut oil. I was using it a decade ago before it became popular and widely available in grocery stores. These are some of the reasons. My favorite uses are: Uses for Coconut Oil in Cooking and Recipes. A great cooking oil with a high smoke point. Great for baking, stir- frys or as a dairy free replacement to butter. Try adding. Click Here to Download! Coconut Oil Health Benefits and Uses. It has been shown to increase absorption of calcium and magnesium. Internally as part of the protocol to help remineralize teeth. Is an immediate source of energy when eaten that. She suggests soaking a tampon in it and inserting the tampon for a few hours. Naturally clears up cold sores. Ingesting coconut oil daily can help with allergy symptoms. Some people say ingesting. This type of oil offers the most of the benefits listed above. It is extracted from fresh coconut using a wet- milled fermentation process that protects the beneficial properties of the coconut. This type of coconut oil has been found to have the highest antioxidant levels. This process does use heat but studies show that it does not harm the oil or reduce nutrient levels. In fact, the heat may be beneficial and create a higher quality oil.“Extra Virgin” Oil. The gold standard for olive oil but not coconut oil. This is produced by cold- pressing the oil and does not preserve the antioxidants as well: In 2. This study, like many others, showed that virgin coconut oils actually lower LDL cholesterol, while raising the “good” HDL cholesterol. This study also confirmed that virgin coconut oil produced with heat produced the highest amounts of antioxidants: “The antioxidant activity in the HEVCO group was 8. CEVCO, and 3. 5- 4. CCO.” The researchers went on to comment why heat is necessary to produce the highest amounts of antioxidants in virgin coconut oil. It is usually heated, bleached and deodorized. Healthy options are available but many refined coconut oils do not have the benefits of unrefined. Fractionated Oil or MCT Oil. Fractionated oil or MCT oil is a liquid oil that does not get solid below 7. It doesn’t contain all of the beneficial properties of unrefined coconut oil but is higher in brain- boosting fats. What Type to Use? For external uses, expeller pressed, fractionated or other types of refined coconut oil will work, but for internal use, an unrefined organic oil is best. Want to try it out? I love this organic virgin and fair- trade coconut oil (which is like Costco online but for healthy products). Their coconut oil is 4. Click Here to Download! Nutritional Profile of Coconut Oil. Part of the reason coconut oil is such a powerhouse superfood is its unique nutritional profile. It was avoided and shunned for years because of its 9. Here’s why: Most of the fats in coconut oil are saturated but they are in the form of MCTs (Medium Chain Triglycerides, also called MCFAs), which affect the body differently than short and long chain fats. The MCTs are composed of: Lauric Acid– This beneficial fat makes up 4. The body converts lauric acid to monolaurin, which is beneficial for immune function. Caprylic Acid– Another healthy fat with antibacterial and antimicrobial properties. Capric Acid– This converts to monocaprin in the body and has immune boosting and antimicrobial properties. Medium Chain Fatty Acids (MCFAs)Most of the fats we consume are long chain fatty acids that must be broken down before they can be absorbed. Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver for energy production. Because MCFAs are sent right to the liver for digestion, no bile or pancreatic enzymes are needed for digestion, making coconut oil a healthy food even for those with diabetes or those who have gallbladder problems. MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy. They are metabolized differently than longer chain fats, going straight from the digestive system to the liver. This provides a quick source of energy and brain fuel. These rare oils are naturally free of cholesterol and hard to find in nature. This may be part of the reason that coconut oil is so beneficial to the brain and for weight loss. It isn’t digested or stored in the same was as other fats and is more quickly available for use. Coconut oil is also a decent source of several fat soluble vitamins (mainly A and K) as well as healthy polyphenols. Lauric Acid. Lauric acid is found in abundance in human breast milk and converts to a substance called monolaurin in the body. Monolaurin has been shown to be useful in increasing immunity and fighting viruses and disease. One study combined. Those who can’t tolerate coconut may find these alternatives helpful: Oils: Instead of coconut, try using palm shortening or oil or animal based fats like lard, butter or tallow. These fats are solid at room temperature like coconut oil is and substitute well in recipes. In recipes calling for a liquid oil, avocado oil and sesame oil substitute well. Flour: Coconut Flour is a great grain- free high- fiber flour, but those who can’t tolerate it can experiment with almond flour, cassava flour or oat fiber. Milk: Coconut milk is a common alternative for those who can’t tolerate dairy products but pecan milk, cashew milk, and almond milk are good alternatives. Rice milk is also an option for those with nut allergies. Coconut Oil Nutrition. If you’ve been around the real food community much, you’ve probably noticed the rapid widespread popularity of coconut oil. Once ostracized by the medical community for it’s saturated fat content, it seems that coconut oil might finally be making a comeback in the mainstream health community. Coconut oil is the most nutrient dense part of the coconut. It is solid at room temperature like butter. As if all the above uses weren’t enough, studies have linked coconut oil to the following health benefits: High lauric acid content can help lower cholesterol and blood pressure. It doesn’t increase LDL and helps keep arteries flexible and prevent atherosclerosis. Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion. Coconut oil can help boost metabolism. Since it travels directly to the liver, it is used for energy and not stored as fat. It also helps a feeling of satiety and can assist in weight loss. Can increase bone strength by allowing better absorption of calcium, vitamin D, and other minerals. It’s antifungal properties have been shown to help reduce candida and yeast in the body and fight yeast infections. Can help fight infection and flu due to its antibacterial, antiviral and antimicrobial properties. What other coconut oil uses have I forgotten? Share your favorites below!
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