Why choose a paleo diet?

Why choose a paleo diet?

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Paleo Diet - Healthy Food

Picture a diet where you don’t have to count calories, watch the scale, and you can still eat all sorts of delicious food. You just need to stick to one major rule: if a caveman wouldn’t have eaten it, then neither should you. This is the Paleo diet.

Cavemen, or our Palaeolithic ancestors, were fitter, faster, leaner than us and many believe that this is because not only were they much more active, but also because they had no dairy or processed foods such as deli meats, artificial sweeteners, bread, cereals, refined sugars and dairy – all foods which are high in calories but very low in nutrition. If it looks like it was made in a factory, and especially if you don’t recognise all the ingredients – avoid it. So without bread, dairy and cereals, you may wonder what can you eat – well that’s the good news. If a caveman could have foraged for it, you can eat it – meat, fish and seafood, eggs, fruit, vegetables, nuts, seeds and healthy oils. This is the essence of the Paleo Hack Cookbook Review Paleo Diet.

This diet, or way of eating, is not about weight loss, or about depravation, it is about a lifestyle change, embracing a way of eating that is full of good fibres, vitamins, minerals, anti-inflammatory foods. Healthy fats and proteins keep you feeling fuller for longer, and quitting sugar and refined, processed carbohydrates will avoid the insulin spikes which leave you feeling tired and sluggish and gaining weight.

Paleo Recipes

Now you may be wondering where your energy will come from if you give up carbs, and this is the secret to this way of eating. Imagine your body as a car which has two fuel tanks. One for carbs, and one for fat. Now carbs are a quick and easy source of fuel – they are delicious to eat and so convenient, but they are low in nutritional value and worst of all they trigger an insulin spike, which leads to low blood sugar and try quickly you are hungry again. Not only do you now need to eat more food, you also have triggered an insulin spike which causes weight gain. So if carbs are not the best fuel for our bodies, what is the other option?

The best fuel for your body is fat. Yes, believe it or not, fat has been branded as the big bad cause of weight gain for years, but actually, the right fats are an extremely healthy and efficient fuel which keep your blood sugar and energy levels constant, keep you feeling fuller for longer, and don’t cause insulin spikes.

Over the years, conventional dieting wisdom has called for low fat, high carb meals and followed the guideline of calories in versus calories out. However this theory is coming under scrutiny more and more as obesity, heart disease, and diabetes are on the rise and the conventional diet options are not helping. At the recent Public Health Collaboration (PHC) annual conference in London, there was a show of growing support for a Paleo way of eating, and a British public health and obesity researcher, Dr Zoe Harcombe, went as far as to say that the conventional weight loss guidelines of “eat less, move more” were “bollocks”.

So let’s get back to the basics and eat real food full of goodness and nutrition that makes our bodies stronger and healthier.

Source: http://paleohackscookbookreview.net

Importance of Good Nutrition

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Good nutrition - Healthy FoodYour food choices each day affect your health — how you feel today, tomorrow, and in the future.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

The Impact of Nutrition on Your Health

Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.1 Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices, you can help protect yourself from these health problems.

The risk factors for adult chronic diseases, like hypertension and type 2 diabetes, are increasingly seen in younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life.

The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is too important to ignore. By taking steps to eat healthy, you’ll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it’s easier than you think!

Eat Healthy

Now that you know the benefits, it’s time to start eating healthy: start your PALA+ journey today and use these tips on ways to eating healthy and resources to earn it.

Source: https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

How Your Mindset Determines Your Health

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Comparing our fitness to our friends can lead to negative effects (Credit: Getty Images)

New research has revealed a surprising connection between people’s beliefs and their health: by being too negative about their physical activity, some people may “think themselves unfit”.

Scientists at Stanford University in the US looked at mortality data for 61,000 adults. For 21 years, dozens of measures were taken, including how much people exercised and crucially, how much exercise they thought they did compared with others their age, during which time some of the participants had died from a range of illnesses.

Analysing the various factors that might have contributed to the participants’ health, the researchers discovered something extraordinary. People who thought they weren’t doing as much exercise as their peers died younger than those who thought they did more, even when the actual amount of exercise they did was the same.

This effect remained even when they took into account the participants’ health status and factors such as smoking.

Exercise does of course add to your average life expectancy, but this study suggests that perceptions of exercise make a difference too. The study’s author Octavia Zahrt from Stanford University told me that personal experience prompted the research. When she moved to graduate school in California she found herself surrounded by people dressed in their gym kit, who always seemed to be on their way to or from exercising.

Having considered herself a fit person when she lived in London, cycling frequently and attending exercise, in comparison with her new peers, she suddenly felt distinctly unfit.

There are at least three possible reasons why our perceptions of exercise could affect our health

She wondered whether feeling less active than others might affect your health – and she was right. She found that that the mortality risk was up to 71% greater for people who perceive themselves as being less active than their peers, compared with those who thought they did more exercise than everyone else.

Zahrt’s claim might seem extraordinary, but there are at least three possible reasons why our perceptions of exercise could affect our health.

The first is simply that we feel stressed if we think we’re not active enough. Bombarded by health messages and seeing everyone exercising all the time, might cause us to worry a lot and this kind of chronic stress could damage our health.

Or is it down to motivation? Perhaps if you already think you’re active your image of yourself as an athletic person encourages you to do even more exercise to fit in with this image. This idea is backed up by research from 2015 which showed if you believe you are less fit than your friends, you’re less likely to be doing any exercise at all a year later.

Woman Doing Pushups - Health

We can feel stressed if we think we’re not doing enough exercise (Credit: Getty Images)

Considering what we know about group norms and how most of us like to do what we know other people are doing, this is surprising. But maybe we find it too discouraging if our friends do more than us and then we give up altogether.

A third explanation involves the opposite of the placebo effect. It’s long been established that beliefs about the strength of a painkiller, for example, can influence its effectiveness in the body. The opposite is the nocebo, where if you have negative expectations, the physiological effect of a treatment is reduced. So perhaps people were in fact as active as their friends, but didn’t realise it, and so they missed out on some of the benefits.

Take hotel housekeepers. Just by doing their daily work they are getting plenty of exercise, walking up and down hotel corridors, pushing heavy trolleys of towels, scrubbing baths, vacuuming and changing sheets. But a study in 2007 found they didn’t count this as exercise. Then, Alia Crum, also from Stanford University told half these hotel housekeepers just how much exercise they were getting and why this benefitted them.

People who thought old age began at the age of 60 or less were more likely to have serious heart problems later on

Four weeks later, this group of housekeepers had lost weight and had lower blood pressure. Once they viewed work as an opportunity to exercise, it had more of a physical impact on them. Perhaps they began vacuuming more energetically or maybe it was down to the placebo effect.

All this reminds me of the finding from 2003 that our perceptions about age correlate with health outcomes. As part of the Whitehall II study, 7,000 civil servants were asked when they think middle age ends and old age begins. When Hannah Kuper and Professor Sir Michael Marmot analysed the data they found that the people who thought old age began at the age of 60 or less were more likely to have serious heart problems later on than those who gave the answer 70 years or more.

The answer to this simple question seems to capture something about people’s own personal health status. Maybe they answer that old age starts at 60 because they themselves feel old due to poor health. Or maybe they have a sense that they don’t have long left and this puts them off exercising, which in the long-run affects their health. Or perhaps they feel more stressed and anxious about old age and this has an impact on their health.

Older Person Stretching - Exercise

Even seeing old age as something that begins later in life can help boost health (Credit: Getty Images)

You may have noticed that these three possible explanations parallel the possible mechanisms in the first study on how much exercise you do compared with your friends. We don’t yet have all the answers, but there is something interesting going on here and it’s becoming increasingly clear that our perceptions about our own health and fitness matter.

This leaves public health officials in a tricky position. They need us to know how much exercise we should be doing if we want to stay healthy. On the other hand research like this suggests if the targets are too high, we’ll be even more discouraged. Until we know which of these mechanisms is making the biggest different to life expectancy we can’t know what will work.

In the meantime I’m going to make sure I appreciate the activity I do get around to doing, while avoiding any motivation-sapping conversations about exercise with ultra marathon-running friends.

Source: http://www.bbc.com/future/story/20180410-how-your-mindset-determines-your-health

 

St Padre Pio Inspiration for Health and Wellness

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St Padre Pio was a Friar who was well-known as a stigmatist and mystic. So, why has our inspiration been drawn from him? Stigmata is considered a physical phenomina – nothing short of a miracle, while the mysticism that was prominent in his life was often cited as ecstacy, an emotional state that is best defined as an overwhelming feeling of great happiness or joyful excitement. It is our hope that the information we share about living healthy will improve your body and ‘restore’ it back to the way it was designed to be. We know that this, in turn, will transform your emotional state. We are in no way attempting to liken this with what St Padre Pio experienced. We are simply honouring him and taking our inspiration from him.