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Paleo Diet Rules

Almost everyone nowadays is crazy about losing weight through dieting and exercise. The recent fad diet called Paleolithic diet or the Caveman’s diet earned both praises and criticisms from the public. The main idea of this diet is to mimic the diet of a caveman. Basically, it consists of anything that can be hunted such as lean meat, vegetables, fruits, fish or nuts. Some people are apprehensive about this diet because it is fatty and can be pretty expensive. The ingredients such as grass beef are hard to find.

Whether you’re planning to go on Paleo or you’re currently on it, here are Paleo Diet Guidelines that can be useful during your quest for a leaner, healthier body:

  • The caveman’s diet is not about counting calories or controlling portions. Food should be high in fat, low to moderate amount of carbohydrates is needed and there should be moderate animal protein.
  • The amount of saturated fat is not limited. You can eat as much coconut oil or butter as you want. Oil from olives, macadamia, and avocado are good fats that can be drizzled over salads but you can’t use them on frying. If ever you will choose beef tallow, the rendered form of beef or mutton fat, it should come from healthy and well-treated animals. These animals are mostly grass-fed and are raised in pastures.
  • You can eat moderate amounts of animal protein found in red meats, poultry, organs like liver, kidney or heart, eggs, shellfish and fishes caught in the wild.
  • Include fresh vegetables in your diet. You can either cook them or eat them raw. Non-toxic carbohydrates are found in starchy vegetables such as yam and sweet potatoes.  If possible always choose organic fruits and vegetables.
  • Eat low amounts of fruits and nuts. Fruits low in sugar and rich in antioxidants such as berries are good. Nuts should be high in omega-3 but low in polyunsaturated fats and omega-6. If you are trying to lose weight fast or if you have a digestive and autoimmune disease, we suggest that you limit your fruits and nuts intake.
  • Eliminate legumes and cereal grains such as black-eyed peas, wheat, rye, corn, brown rice, etc.
  • Stay away from hydrogenated/ partially hydrogenated and vegetable oils such as margarine, soybean, peanut, sunflower and canola oils.
  • Remove sugar. You can practice by visiting only the meat and poultry sections when you go to the grocery or supermarket.
  • Eliminate heavy creams. Instead, try using raw or fermented dairy.
  • Always eat when hungry and don’t worry if you have skipped one or two meals. You don’t have to eat 3 large meals a day.
  • Sleep at least 8 hours a day and stay stress-free as possible.
  • Don’t overdo your workout sessions. It is alright to keep them intense but make it short. Rest when tired.

 

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Why Supplements are Necessary for Vegans

A vegan diet is deficient of important vitamins and nutrients necessary for the body to perform its functions.  This is true especially for vegans who do not eat any animal flesh or those who do not consume dairy products and eggs. Vitamin deficiencies can lead to several health conditions, some of which may not be distinguishable from other common illnesses. It is advised that vegans take at least some supplements to overcome deficiency. Vitamin B12, iron, calcium and omega 3 fatty acids are the ones most commonly deficient in in vegan diet.

Vitamin B12

Vitamin B12 is also known as Cobalamin. This nutrient is need in cellular processes of the heart and the blood. Vitamin B12 deficiency is not common in the Western world, but when it does occur, it usually affects the vegans especially vegan children because they have higher needs for nutrients and they don’t have the ability to store it for long periods of time. Memory issues, depression and fatigue are just some of the symptoms of Vitamin B12 deficiency. There are other hosts of health problems that can stem from this kind of deficiency.

Iron

Most vegans can get enough iron from the vegetables they eat although this kind of iron is more difficult to digest compared to those you can get from animal sources. Vitamin C aids in iron absorption and so taking vitamin C supplements is recommended for vegans.

Omega 3

Omega 6 fatty acids are found in vegetable sources such as nuts. If the ratio of omega 6 to omega 3 is too high, the risk of acquiring cardiovascular diseases such as heart disease is increased. Therefore a supplementation of omega 3 fatty acids is needed by vegans. You can get enough omega 3 from flaxseed but this type is not readily absorbed by the body. Taking fish oil is another way to get omega 3 that can be easily utilized by our body.  Fish oil is also good for people who have cancer and hypertension.

Calcium

Vegans are also at risk of calcium deficiency because of inadequate vegetable sources for this mineral. Calcium deficiency can cause fractures and brittle bones especially in strict vegans who do not consume dairy products such as milk. To prevent calcium deficiency, it is advisable to take in fortified foods such as spinach or soy milk.

Vitamin D helps calcium in building strong bones. Vitamin  D deficiency is also common in vegans especially if one does not receive enough sunlight everyday. Vitamin D can be found in soy products and fortified cereals.

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Are You Tired of Fighting Your Kid About Meals? Transform Your Child from Being Picky to a Heart Eater

Selective eating or what we know as picky eating is defined as eating a highly limited range of foods and is associated with unwillingness to try new foods. This phenomenon is common in toddlers but can continue until middle of childhood to adolescence for some.

Why do kids get picky?

Picky eating is a learned behavior and is considered a feeding difficulty that can result from:

  • Too much confusion on meal time
  • Excessive parental insistence on eating and food selection
  • Too little time for eating
  • Unattractive food preparation
  • Foods that are disliked by family members or friends
  • Exposure of the child to limited kinds of foods during infancy

Research shows that selective eating can lead to serious physical problems like nutritional deficiencies, growth retardation and chronic medical illnesses.  Aside from physical consequences, picky eating can also lead to social and emotional problems in the future, one good example is an eating disorder.

To avoid these, parents should encourage their children to eat healthy and follow these helpful strategies:

  • Start them young. Good eating habits should be established during the first 2 years of your child’s life because this will affect the subsequent years. It is crucial to instill good eating habits as soon as your child starts on solid foods. Offer a variety of foods so that your child will be accustomed to different tastes and food texture.
  • Change meal time habits. Do not allow your child to eat an hour before meal time to prevent loss of appetite. Also avoid distractions like watching tv, reading books and playing toys in the dining area. These things take the focus away from eating.
  • Be creative and make eating fun for your kid. You can try to serve fruits and vegetables in shakes or slice them like pizzas. You can mix food they dislike with the food they like such as putting minced or chopped carrots in burger patties or peppers in sweet spaghetti sauce.
  • Do not pressure your child. Don’t rush your kid when he’s eating, so he can enjoy his food. Never force a child to eat. He knows when he had enough and when he wants more.
  • Establish a routine. Train your children to eat at specific times so that the child will know when it’s time to eat and when not to.
  • Involve your kid in the meal planning. Ask the child what he wants to eat and tell him which of those are healthy and which of those are not. Praise him if he shows interest in trying other kinds of healthy foods.
  • Don’t bribe. Don’t tell your child to finish what’s on his plate in exchange for ice cream or sweets.
  • Be an example. You are your child’s hero. If he sees you’re eating something new, chances are he will want to try them too.

 

 

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Diabetic Emergencies: When your diabetes gets out of control

Persons afflicted with diabetes are susceptible to develop other diseases, especially infections. Once they acquire these disease conditions, the prognoses worsen. If left neglected, diabetes can be debilitating and worse, it can be deadly.

In this very stressful world we have today, indulging in carbs and sweets can be a pleasure and at the same time a stress reliever for some. Diabetes is a serious condition that needs attention and treatment. It can be fatal if not controlled properly. Based on studies, deaths due to diabetes are the seventh highest in the United States and are also on the rise in other countries with new cases being added daily.

Other people can get diabetes without even knowing it. During the early stages of the disease, symptoms are not obvious and the person afflicted may not be aware that he has it unless he undergoes screening. However more notable symptoms include polyphagia (increased eating), polydipsia (excessive thirst), polyuria (frequent urination), weight loss, blurring of vision and fatigue.

Because of lack of awareness and inadequate information regarding the diseases, most people with diabetes often disregard precautions, warnings, and still continue with their unhealthy lifestyle.  Some patients also argue with their health care providers regarding their insulin intake and refuses medical advice. People with this reckless attitude believes that it is better to die happy than to die hungry. When one gets a diagnosis of diabetes, constant monitoring is necessary. This goes with continues medication to control the condition. Controlling includes proper diet and exercise.

Refusal to comply with diabetic management can result in diabetic emergencies that may occur anytime. These emergencies include:

  • Diabetic Ketoacidosis – This is a severe state of hyperglycemia that is caused by stress, infection, trauma or irregular intake of insulin. Usually, a patient with diabetic ketoacidosis experiences nausea and vomiting, excessive urination, and abdominal pain. If left unmanaged, this can result to death.
  • Hyperosmolar Hyperglycemic Syndrome – This happens when the body has very high blood sugar and it is unable to excrete excess sugar through urination. This condition leads to dehydration, seizure or even coma.
  • Hypoglycemia – This happens when a diabetic person has very low blood sugar. This can damage some of the body’s vital organs especially the brain. It requires prompt medical treatment in a hospital. These people are likely to recover when given the proper treatment.

 

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Ways to Iron Up Your Diet

Iron is essential to life. It is a mineral that makes up a vital part of hemoglobin, the substance in our blood that carries oxygen all over our body. Iron aids in carrying oxygen to body muscles and helps them function properly. It also helps our body fight of stress and diseases.

A person with low iron levels becomes anemic. He may have decreased red blood cells that may result to paleness, fatigue, palpitation, disorders of the intestines and panting.

In order to meet the body’s daily iron needs, some people take iron supplements or include foods that are high in iron content in their diet.

Learn to prevent iron-deficiency anemia by following these dietary modifications:

  1. Love sea foods. Fish, clams and oysters are just some of the sea foods that are rich in heme iron, which is a type of iron that is easily absorbed by our body. Make it a point to include fish in your meals at least twice a week.
  2. Eat liver. The liver of certain animals like chickens, pigs and cows contains significant amount of heme iron too! However if you have heart disease or at risk of having it, eating liver may not be the best option since it has saturated fat and calories.
  3. Add nuts to your diet. Nuts, seeds and beans contain a lot of non-heme iron. It also has healthy fats, protein and fewer calories. However, if you have goiter, it is not advisable to take in nuts, seeds and beans since these contain flavonoids that interfere with thyroid function.
  4. Go for fortified. When going to the grocery, check product labels and choose those that are iron-fortified like pasta, bread and cereals. This is also crucial during pregnancy since pregnant women are at risk of iron-deficiency anemia.
  5. Choose green and leafy. If ever you need to include vegetables in your diet, choose green leafy veggies like spinach and swamp cabbage. Aside from being good sources of non-heme iron, vegetables provide us with essential vitamins and minerals.
  6. Take Beef. Products made of beef are good sources of heme iron. Although it is important to remember that beef meat is high in cholesterol and may not be best for overweight people or those  with heart disease.

 

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Putting a Stop to Sugar Addiction

We often hear people say that they are addicted to sugar. Though this may seem funny, truth is it is a reality for many of us. Just like drugs and alcohol, sugar can be addictive and the body becomes dependent on it. It is not impossible to put a stop to this kind of addiction, but it can be difficult.

If you have tried to avoid sugary foods and drinks before but you were discouraged, don’t give up easily. Instead follow these tips to help you conquer sugar addiction:

  1. Remove sugar or sugar-laden foods and drinks from your house. If you can’t see or have it, you will not be tempted to eat or drink it.
  2. If you can’t put a stop to eating sugar all at once, you can gradually decrease consumption until you take only small amounts to none at all. Cook foods or refer to recipes with reduced amount of sugar or use sugar substitutes.
  3. When buying foods from the supermarket, make it a point to check out the label and don’t buy food with sugar content.
  4. If you can’t block the urge of buying sugary products, ask a family member or friends to go with you when you do the grocery so that someone can remind you not to patronage sweet foods. Or better yet, let someone do the shopping for you.
  5. When you experience sugar craving, try to think what happened before you had it. Identifying what triggers the craving can help in trying to avoid sugar. It is also recommended to look for alternative methods on how to cope with the addiction such as talking to friends or relatives, exercising, writing a diary or journal and engaging in enjoyable activities.
  6. Reward yourself so you will be motivated. If you didn’t indulge on sugary foods for 7 days, you can buy yourself a pair of jeans or shoes.
  7. There will be times that you will have rebounds but you need to bounce back. If you were weak and ate a whole pack of chocolate cheap cookies, don’t think that this is the end of the road for recovery. Cutting your sugar intake is a process, sometimes you will setbacks, it doesn’t matter as long as you get back to your goal.
  8. Use sugar substitutes for recipes that need sugar as ingredient. Examples of substitutes are apple sauce, Splenda and Equal.
  9. Motivate yourself by listing the benefits of reduced sugar intake and the reasons why you want to limit sugar. Keep this list and place it where you can see it.
  10. Try sugar-free products. Not all of them are the same and you can choose from a variety of brands.

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The Good Stuff in Fungi: The Facts Associated with Incorporating Mushrooms in Your Diet

Being healthy doe not only mean getting your body some regular exercise and proper rest. Food is also one of the major components of having a sound body, which is why you must be careful with the types of food that you eat. In order to stay fit, a proper diet should be formulated. The foods in your diet should match the needs of your body and it should also bump off foods which are harmful for your health.  

One type of food which is taken for granted by a lot of people is mushroom. It might be because of its appearance or its bland taste, but these mushrooms, imperfect in every way as it seems brings the magic in every diet. Below are some of the good benefits of incorporating fungi in your diet program:

 Fact 1: The way mushrooms are made benefits the way you look. For men, incorporating mushrooms in their diets make them look more buffed. This is because mushrooms are composed of 90% water, is sodium free, and is full of potassium. All of these essential ingredients found in the fungi delicacy helps to emphasize the muscles and prevent the body from looking all puffy.

Fact 2: Mushrooms help keep the body lean. By incorporating mushrooms in your diet, or even substituting the fungi for a slice of meat, you are lowering your consumption of calories by a considerable level. Add this non-calorie consumption up for a few days and you will see a big difference in your weight compared to when you have no control of the food that you eat. With the proper discipline, you will be losing close to 12 pounds annually. If you are not very fond of the taste of mushrooms, you can try mixing it with half a serving of your favorite meat and mushrooms for the other half. As you progress, you can increase the percentage of the mushrooms against the meat until you get familiar to the mushroom’s taste.

Fact 3: Mushrooms make you feel more energetic. Mushrooms contain a lot of nutrients which are essential for the body. One of these nutrients is copper, which is known to give extra energy for people who are always on the go. If you are wondering how copper does this, the nutrient promotes better red blood cells production which is essential for transporting oxygen to the muscles and the brain. Experts have confirmed that with proper oxygen levels in the muscles and brain, the better it is for people because they feel more energized.

Fact 4: Mushrooms contain vitamin D. Mushrooms are the sole fresh produce which is packed with vitamin D. One serving of your favorite white mushrooms already contributes 12% of your daily vitamin D needs. Vitamin D is known to promote healthy teeth and bones. In addition to this, the essential vitamin also helps people stay away from certain illnesses like diabetes and certain cancers. These mushrooms also strengthen the heart which is very good for your health.

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Top 5 Secrets to Stay Slim and Survive a Supersizing World

Here’s an eye-opener: the real secret of eternally slim people isn’t really in what or how much they eat but rather their unique, laid-back relationship with food.

We all have our sentiments when it comes to food, but according to David Katz, MD, MPH, who is an associate professor adjunct at the Yale University School of Medicine, skinny folks have a relaxed mentality about eating, a characteristic that is different from most people. People who eat too less, or too much and end up being overweight are too preoccupied by the amount and frequency of their food, as they become too confined to thinking about mealtime non-stop.

Experts on this matter studied the brains of consistently slim and trim people under their microscopes to see how they are able to maintain their pristine shape and weight even when everyone in the world is going back to the buffet table for thirds. Here are the top five habits experts have discovered: 

 Thriving on habit

A commitment to a healthy lifestyle takes time and effort. Little actions will eventually become part of a routine. Slim people benefit from routines and regular habits. This is because through these, they can train their body to feel hunger and their appetite to emerge only when it is time to eat. Furthermore, their structured lifestyle makes it difficult for wandering images of a big, fat, steak to play mind games with them and mess with their “timed” hunger. People generally function better and perform more effectively when they have control over what happens on a daily basis.

  Avoiding panic when hungry

Because skinny people have a relaxed attitude towards food, they don’t panic at the first rumble of their stomach. Many people who fall into this trap feel that they are compelled to eat, and eat a lot once hunger strikes. The mind of a perpetually and naturally slim person works differently. When hunger pangs are felt, he or she simply acknowledges it by taking a snack if it’s outside of the schedule, or having a meal without overeating. Some may even tell themselves that it’s not time to eat yet, and wait for some time before biting into a sandwich. In short, slim folks are experts are self-control. 

Taking everything in moderation

When at a party and everybody is stuffing their faces with everything on the table, slim people eat gracefully and daintily, but not scantily. They eat enough until they are satisfied, but not stuffed. This means they always leave room for the possibility of more food, even though they don’t really use up that extra space. Slim people can read real hunger from hankering.

Not using food as a emotional therapy

While others eat to feel better, slim people use their pent up energy elsewhere. They go jogging, join a boxing class, listen to music, spend time on the treadmill, but never with a piece of greasy fried chicken. They are not reliant on food to help them cope, nor do they expect that food can solve problems. Slim people don’t use depression as an excuse to miss meals and as an opportunity to crash diet. They eat to avoid disrupting their body’s hunger and appetite schedule, even if it’s just a few bitefuls.   

 Sleeping soundly

People who lack sleep tend to have slower metabolism as well as tendencies towards ineffective stress management. People who can keep their weight and figure consistent make it a point to rest well at night and avoid overworking themselves during the day. Again, they take everything in moderation.

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