Paleo Diet: 5 Tips To Help You Make a Successful Switch

Paleo Lunch :

When you are making changes to your regular routine including how you eat, it is important to plan ahead of time, and to get the support you need to stay motivated and excited about the change. Together we will explore 5 simple tips that are sure to help you successfully switch over to a Paleo Diet.

Paleo Diet: 5 Tips To Help You Make a Successful Switch

1. Grocery Shop Before It's Too Late
If you're anything like me, grocery shopping is not your favorite thing to do; you wait until you have nothing in your fridge, and are tired of eating fast food, before you actually go. When you don't have food in your fridge, you will be more tempted to buy unhealthy foods on the go. Plan when you are going to go grocery shopping ahead of time, and get the foods you need to make healthy choices throughout the week.

2. Cook A Lot At Once
What has helped me stick to a healthy Paleo Diet is preparing enough food for my partner and I for a couple of days. For example, 3 days ago I cooked a Bacon/Spinach Frittata, Chicken Marsala, Kale Salad and Egg/Tuna Salad during one cooking session. Sure it took me about 3 hours to do everything, but we've had delicious, nutritious food for breakfast, lunch and dinner for the last 3 days now. All we had to do was heat it up quickly, or grab on the go.

3. Be Adventurous
Enjoy your new Paleo Diet and all the foods that comes with it. This diet introduces foods that many of us have never eaten before such as:
-Beetroot Salsa
-Duck Pomegranate Salad and
-Pork Shoulder and Sour Pickle Stew

So be adventurous; don't be afraid to try something new. Also, focus on all the new healthy foods you get to explore, rather than focusing on all the junk foods that you can't have.

4. Go Paleo with your Partner or Friend
Cooking and eating new healthy foods together should be a fun journey you embark on with someone you enjoy. If you are in a relationship share this experience with your partner, if you're single invite your best friend over.

5. Acknowledge Your Health Results
Often times people tend to focus on the negatives, try instead to focus on the positives no matter how settle, by acknowledging the results you are experiencing from maintaining a Paleo Diet.

Remember getting healthy should be fun and invigorating, not burdensome and boring. With that, eat well and enjoy.

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How Paleo Recipes Can Be the Key to Good Health

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In this world we are blessed with so many things (paleo recipes) by The Almighty God and one of the most precious blessings of God is the good health and the secret to the good health. There are many things in this world created by Him to keep us healthy and enjoy the life. Excellent health of our ancestors was due to the use of natural foods like the wild plants and animals in their food and these foods are now termed as the paleo recipes, paleo food, Stone Age or Paleolithic food. It is up to us that how we use this food and live a healthy life. We are also living in an era of fast automation and machine life where our eating routine has converted on fast and junk food items.

How Paleo Recipes Can Be the Key to Good Health

By the robust increase in the population of the world and the technological advancement, we have to use the development in the agricultural sector as well as industry to grow the maximum out of the land and achieve the maximum output of animals to process this stuff to manufacture other eatables. It is due to this technological pace that the numbers of healthy people are decreasing day by day due to obesity and increase in the use of processed foods. But due to the recent research, the importance of paleo recipes has become prominent.

Paleo recipes was being used by our humanoid ancestors and forefathers some ten thousand years ago in the Paleolithic era which spans over two and a half million years. In mid 1970's the concept gets importance that the foods and the herbs used by our Homo sapiens forefathers would be able to keep us healthy. The Paleolithic food consists of foods that can be hunted and fished such as meat, offal and seafood and can be gathered such as eggs, insects, nuts, seeds, vegetables, mushrooms, herbs, spices and fruits as well. Some advocates are of the opinion that only lean cuts of meat free from any food additives should be used like wild game meats and grass fed beef because they contain the higher proportion of Omega 3A.S. compared to grain produced domestic meats. The paleo diet food does not contain the ingredients that were not used by humans before the Neolithic revolution like dairy products, legumes, mainly grains, refined sugar, processed oils and salts.

Paleo recipes require an adequate amount of meat in its composition and it is advised to use as much meat in the diet as you want in your diet whether it is breakfast, lunch or dinner and it should be cooked without using much of the fats in it with little oil. Meat should contain lean beef with trimmed of visible fats like flank steak, extra lean hamburger, chunk steak, lean veal, London broil and Top sirloin Steak. Lean poultry is the white meat with skin removed and consists of chicken breast, turkey breast and game hen breast.

Organ meats of beef, lamb and chicken, rabbit and Goat meat, eggs not more than six in a week of Chicken (enriched source of Omega 3), Duck and Goose. The paleo diet also contains fish as an ingredient in it. Fish meat can consist of Eel, Bas, Trout, Mullet or any other available fish. Fish meat is a complete diet and contains all the components needed for the excellent working of the human body.

Fruits are also an important part of the paleo recipes and they can be eaten as much as anyone desire as they are low in calories and do not disturb the functioning if eaten in excessive quantities. Seeds and nuts are also important as they contain many valuable food ingredients in it. Walnuts are an amazing source of Omega 3. Almonds, Pine nuts, Brazilian nuts, unsalted Pistachios, Pumpkins seeds and chestnuts among the famous seeds and nuts.

Summing up, paleo recipes do not contain the processed milk products like ice creams, cheese, butter, yogurt and other cereal foods according to the advocated of the paleo food and hence should be avoided. The only useable items are fruits, vegetables, meat, nuts and seeds which are the opinion of the advocates of the paleo diet.

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Tuna Salad Recipes - Deliciously Simple Tuna Salad

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This is one of the classic tuna fish salad recipes that you can make in just a few minutes. Makes a family sized amount.

Tuna Salad Recipes - Deliciously Simple Tuna Salad

4 (6 oz.) cans tuna, drained
1 lemon, juiced (optional)
2 cups mayonnaise
4 stalks celery, diced
1/2 cup sweet pickle relish
Salt and pepper to taste

Directions

In a bowl, combine the tuna, lemon juice, mayonnaise, celery and pickle relish. Mix together well and refrigerate until ready to serve.

=> Tuna Salad Recipe: Gourmet Tuna Salad

Here's a restaurant quality tuna recipe that is absolutely delicious for tuna salad sandwiches.

1 (7 oz.) can white tuna, drained and flaked
6 tablespoons mayonnaise or salad dressing
1 tablespoon Parmesan cheese
3 tablespoons sweet pickle relish
1/8 teaspoon dried minced onion flakes
1/4 teaspoon curry powder
1 tablespoon dried parsley
1 teaspoon dried dill weed
1 pinch garlic powder

Directions

In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, and onion flakes. Add in the curry powder, parsley, dill weed and garlic powder.

Mix well and serve with crackers or as a sandwich.

=> Low Fat Tuna Salad: Fabulous Bean Tuna Salad

You can do a lot more with tuna salad than make sandwiches. This healthy recipe features albacore tuna, fresh green beans, Northern beans, black olives and hard boiled eggs.

3/4 pound green beans, trimmed and snapped in half
1 (12 oz.) can solid white albacore tuna, drained
1 (16 oz.) can Great Northern beans, drained and rinsed
1 (2.25 oz.) can sliced black olives, drained
1/4 medium red onion, thinly sliced
1 teaspoon dried oregano
6 tablespoons extra virgin olive oil
3 tablespoons lemon juice
1/2 teaspoon finely grated lemon zest
Salt and pepper to taste
4 large hard cooked eggs, peeled and quartered

Directions

Place green beans, 1/3 cup water and a large pinch of salt into a medium skillet. Cover, turn heat on high and bring water to a boil.

Once the beans start to steam, set the timer and cook until tender and crisp (about 5 minutes. Note: do not let the skillet run dry). Immediately dump the beans into a lipped cookie sheet that is lined with paper towels. Let cool.

In a bowl, combine the tuna, olives and onion.

In another bowl, whisk together the oregano, oil, lemon juice and zest. Pour over the tuna mixture; gently stirring. Add salt and pepper to taste. Arrange a portion of the tuna salad, green beans and hard cooked eggs onto 4 plates.

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Paleo Diet Recipes: Modern Recipes From Ancient Man

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If you are trying to follow the Paleo diet, you may be going through a transition period. Any time we pick up a new habit-no matter how healthy-we go through a period of trying to adjust to the new behaviors and practices. What can make this period even more challenging is a lack of Paleo diet recipes to follow. In fact, a lack of Paleo diet recipes makes it even more difficult to experience success because you will be less likely to stick with the new lifestyle.

Paleo Diet Recipes: Modern Recipes From Ancient Man

Paleo recipes can make the difference between each and every meal time being an exercise in frustration, where you keep asking yourself, 'What am I going to make to eat?' while your stomach gnaws at your backbone for sustenance and meal times being an easy, pleasing experience. If you have Paleo recipes at your disposal, then you can create a menu for yourself and know what you are going to make for lunch, dinner, and breakfast each day. Tasty recipes will help you to begin to see the benefits of the Paleo diet and that success will inspire you to push through the difficult period of adjustment and stick with the program.

The Paleo diet has many names-the Caveman Diet, the Hunter-Gather Diet-but all those names are synonyms for the same thing, which is a shift in lifestyle that works. When you make the transition to the Paleo diet, you will see an increase in your stamina and your performance. All of the drops in energy, endurance, and performance that you have written off to aging will disappear. You will perform as you never have. Our modern diets are packed with foods that are really no good for us. We eat antinutrients that do little more than make us vulnerable to disease and illness. We feel sluggish and poor because we are not giving our bodies fuel. We are putting toxins into our bodies. Those toxins cause our bodies to run inefficiently. Our bodies are machines and when we improperly fuel our tanks, out bodies respond by running poorly.

If you want to enjoy optimal health, then you have to make changes. You have to rid your diet of the antinutrients and fake food you've been eating as a part of the modern diet and begin eating the foods that your body craves. Our bodies crave the foods on the Paleo diet because these are the foods that we were designed to eat. Our bodies will hum like the well-oiled machines they are meant to be. And your body will reward you with its performance, which will be beyond your imagination. If you want to function in ways you never have before, then you will make the shift to the Paleo diet. In order to do that well, you need to arm yourself with resources that make Paleo diet recipes at your disposal. Having a wealth of recipes from which to choose will make changing your lifestyle so much easier. When you see the success of the new lifestyle, you will want to eat this way all the time.

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Intermittent Fasting For Weight Loss

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What Is Intermittent Fasting?

Intermittent Fasting For Weight Loss

Intermittent Fasting (IF) is the act of going without food or other caloric intake for a period of time, typically 15-24 hours. During this time, your body is unable to derive energy from incoming food and must instead turn to its stored energy (carbohydrates in the form of glycogen, amino acids, and fats) to maintain bodily functions. This is important as it gives the body time to focus on repair and immunity away from the highly energy intensive digestive process and forces the body to use all of its available energy pathways.

How Do I Do It?

There are two basic versions of Intermittent Fasting. While you'll derive the benefits of fasting from either method, a little experimentation will show you immediately which is your preferred method.

The Alternate Day fast, whereby you fast for 24 hours, then eat for 24 hours is the first method. You can implement this form of IF in various ways. For example, you can eat until 6pm, then not eat again until the next day at 6pm. By doing so, you still get to eat everyday, but you have a 24-hour period for the body to relax and not deal with digestion.

The second version approaches the day's meals from a hunter-gatherer perspective and could most appropriately be called a Compressed Window IF. By fitting all of the day's calories into a 4-6 hour window, rather than spreading them over the course of 14-16 hours as most people do, the day is freed up for other activities. The hunter-gatherer perspective, a lens through which all human endeavors should be viewed given our evolutionary history, is that during the day, our ancestors would have been out and about, finding food, with most eating occurring in the evening.

Let's Cut To The Chase. What Are The Benefits?

By experimenting with both versions, I have found that the Compressed Window version of IF works best for me. I go through my day at work, then head home and eat a large salad with plenty of colorful vegetables, nuts, eggs, sardines, and olive oil. After allowing some time for digestion, I then move into my evening meal, which is typically some sort of meat with prodigious quantities of vegetables and sometimes a sweet potato. Basically, I subsist on two large meals per day.

Of course, the question in your mind now is probably something along the lines of, "Yeah, but everybody knows you have to eat 5 times per day to have a lean body. What do you look like?" I easily maintain my weight of 185 pounds and 10% bodyfat at a caloric intake of over 3000 calories per day this way. It is so effortless that for the last few years, I've only gotten leaner and stronger while doing IF.

I have found numerous benefits of fasting [out], and many others report similar ones:

* Improved mental clarity during the fast

* Improved workout performance during the fast

* Lower body fat percentage at the same bodyweight (i.e., more muscle mass)

* No worry about food during the day - I can get up, run out the door to work, work all day, then go home to eat. I don't have to be concerned with fitting in lunch and food is no longer the focal point of my day.

* No food-induced crashes during the day - I'm on top of my game all day. Even eating low-carb Paleo on a normal eating schedule left me more lethargic than this

* Better in-tune with my body - you learn to distinguish psychological hunger (i.e., it's noon and I should eat) from real hunger. When I get truly hungry, I break the fast and eat, even if it's outside my "window"

* More energy - You'd think I'd experience fatigue with no food intake, but I can't quit moving and having an urge to go run around the block during a fast

* Food tastes better - it's amazing how much better a well-cooked meal tastes when you haven't eaten all day

* I sleep better

A big fear for most people is that without eating they won't have the energy to go about their day. On the contrary, my body has learned how to tap into its fat reserves to provide more than ample energy during a fast. In fact, I find my workout performances are significantly better when working out fasted. Other people report the very same thing too! It's as if the body is meant to work this way.

As I said above, I'm far more energetic during my fasts than after a meal, regardless of the meal composition. Studies show that markers of inflammation decrease, hormones associated with disease protection increase, and healing is improved when fasting. It appears that the brain is protected from toxic stressors, the body increases its cancer protection, and aging is slowed from fasting. All of these benefits from just going without food for a few hours a week!

Ok, I'm Intrigued. But How Do I Start?

The easy answer to that question is "slowly". Obviously you can't just stop eating every other day and expect your body to react with approval. I found it easiest to slowly increase the length of my fast. First, I just started skipping breakfast and increasing the size of my evening meal to compensate for the calories. I broke my fast every day at lunch time for a few weeks, then started moving lunch closer to dinner, about an hour every week. Eventually, my first meal was moved to the evenings when I was home from work.

I started an experiment with a 24-hour fast, eating from 6pm to 6pm, then fasting until the following 6pm. I found that many of the benefits of fasting, such as the lack of food-induced crashes were missing. On the days that I woke up and ate breakfast, even a low-carb breakfast of eggs and spinach left me a bit less perky than simply not eating. That's why I say that you'll have to figure out which version of IF works best for you.

One Final Word of Advice

One very important thing about fasting is that, while you can get away with less optimal food choices than you can on a normal diet, food quality makes fasting much, much easier. You can actually gain weight while fasting if you are loading up on sugary processed foods during your eating periods rather than focusing on quality meats, vegetables, nuts, seeds, and fruits.

In the end, there is no "best" way. The best way is what fits easily into your lifestyle and allows you to focus on living, not when your next meal is going to come. I urge everyone to try this approach to eating.

Ready To Try It?

If you're ready to give Intermittent Fasting a shot to improve your health, check out the excellent eBook "Eat Stop Eat". In this book, you'll learn the hows and whys of Intermittent Fasting and see exactly how to incorporate it into your lifestyle.

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How To Create A Delicious Paleo Meal

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In the last year or so, many people have tried and loved the Paleo diet. The two main things that people love about it, is how straight forward it is and the fact that it involves real and healthy food. Making a Paleo meal is relatively easy as long as you have some basic ingredients. If you buy a piece of lean meat and three different types of vegetables you can make a fantastic Paleo meal. The meat can be seared, stewed, poached or baked and the vegetables can be boiled, steamed or just eaten raw. Knowing the basics and a little bit of practice will allow you to turn any 4-5 ingredients into a flavoursome, filling and healthy lunch or dinner.

How To Create A Delicious Paleo Meal

If you want to keep it really easy, just go for steak and eggs, as they are two very important ingredients of the Paleo diet and are both quite versatile foods. A great recipe is to get hold of a decent size piece of steak, two eggs, three tablespoons of ghee or tallow and some paprika. You heat the pan with three tablespoons of ghee or tallow on medium-high heat. Season the steak with the paprika and add it to the hot frying pan. For a medium-rare steak, cook for 4 minutes, turning once, or if you want it well done, allow about 8 minutes. After the steak has been cooked to you liking, remove it from the pan and add the two eggs to the pan and cook for about three minutes. When they are done, place the eggs on top of the steak and voila! Dinner is served!

If you are more of a seafood-lover you should try a fantastic Paleo meal called: Grilled scallops with a red pepper sauce. To create this winner you will need 14 large scallops, 1 tbs of coconut oil, 1 lemon, 1 large red pepper (roasted), 1 clove of garlic and 2 tbs of olive oil. Start off by cutting the lemon in half and squeezing the juice of half a lemon over the scallops and set aside. To make the red pepper sauce, combine the juice of the remaining half lemon, the olive oil, the garlic and the pepper (seeds and stalk removed) in a food processor and blend until you get a smooth consistency. Pour all the sauce into a saucepan and heat it up over medium heat. While the sauce is heating, brush a grill pan with the coconut oil and once it is really hot, cook the scallops for about 3-4 minutes on each side. When the scallops are done place them on a plate and cover with the delicious red pepper sauce.

Finally, a Paleo meal recipe for all you chicken fans out there called: Chicken legs with angel hair cabbage. This is a very simple dish that only requires three ingredients: chicken legs, angel hair cabbage and a green onion. Start off by cooking the legs of chicken over medium heat in the pan. After the chicken has been in the pan for one minute, add a little bit on water to the pan, which later will become your chicken broth. When the chicken legs are done, remove them from the pan, but leave the chicken broth. Add the green onion (cut finely) and the angel hair cabbage to the pan and cook until soft (not mushy). Place the onion and cabbage mix to a plate and place the chicken legs on top. Deliciousness!

These are just three out of many Paleo meals you can make. There are a multitude of dishes that can be created using only ingredients from the Paleo diet. You can choose between chicken, meat, seafood, eggs and vegetables, so the possibilities are endless. After your main meal, you can top it all off with a big serving of fresh fruit for dessert to give you a big hit of Vitamin C.

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Lose 4 Pounds Fast With 3 Day Low Calorie Diet - Only 900 Calories a Day

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This low calorie diet plan will allow you to lose 4 pound fast and easy. This is 3 day diet plan which is followed by 4 normal days (without gluttony). Each day consist of 900 calories. The diet can be repeated as many times as you need, don't forget to have 4 normal days after each 3 days spent on a diet before start again.

Lose 4 Pounds Fast With 3 Day Low Calorie Diet - Only 900 Calories a Day

1st day:
Breakfast: Black coffee or tea without sugar, 1 slice of bread, 2 tablespoons of peanut butter or jam.
2nd breakfast: 1/2 grapefruit.
Lunch: 100 g of tuna in oil, 1 slice of black bread, 4 radishes.
Dinner: 100 g of chicken without skin and fat, 1 glass of boiled green string beans, 1 glass of boiled beet, 1 crisp bread.
Cut chicken in to pieces and add one teaspoon of soy sauce and slowly fry it on a dry frying pan.
Before bed: 1 small apple.

2nd day:
Breakfast: Black coffee or tea without sugar, 1 egg (in any kind - boiled, soft-boiled, in the form of an omelette), 1 slice of black bread.
2nd breakfast: 1 banana.
Lunch: 1 glass of fat-free yogurt, 4 radishes, fennel, 5 crackers.
Dinner: 2 sausages, 1 glass of boiled broccoli, 1/2 glasses of carrot, 1 crisp bread. It is possible to replace broccoli with 1 carrot and 1 glass of vegetable soup.
Before bed: a cup of tea without sugar and 2 prunes.

3rd day:
Breakfast: Black coffee or tea without sugar, 5 crackers, 1 slice of low-fat cheese.
2nd breakfast: 1 small apple.
Lunch: 1 boiled egg, 1 cucumber (fresh or salty), 4 radishes and 1 slice of black bread.
Dinner: 100 g of tuna, 1 glass of boiled beet, 1 glass of cauliflower, 1 crisp bread. It is possible to replace tuna with 100 g of chicken prepared as described above.
Before bed: 1/2 of small melon or a small apple.

It is necessary to drink a lot - 6-8 glasses of non-carbonated mineral water a day.
Preferably drink a glass of water before each meal and do not drink for few hours after meal.

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