Paleo Diet 101

Paleo Diet 101

You may have heard of the "paleo" diet. It was the world's most popular diet in 2013.

But what is it? Is it a fad? Is it right for you?

Scientist and "Paleo Mom" Sarah Ballentyne, Ph.D. defines it as:

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.

What you can (and can’t) eat on the paleo diet

Of course, being a "diet," paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.

But this doesn't mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet.

You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).

The paleo diet can be thought of as more of a "template," rather than a strict set of rules.

It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet.

How does the Paleo diet affect health?

Several clinical studies have been done to find out whether there are health benefits of eating this way.

Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try.

Not to mention its effect on several modern-day chronic diseases.  For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

Who should consider a paleo diet?

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.

If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.

Even if you don't choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.

Conclusion

The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods.

Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation.

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo.”

Recipe (Paleo): Banana Muffins

Serves 12

3 large eggs

5 mashed bananas

½ cup almond butter

¼ cup coconut oil

1 tsp vanilla

½ cup coconut flour

1 tbsp cinnamon

1 tsp baking powder

1 tsp baking soda

pinch of sea salt

Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.

In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.

Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.

Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://authoritynutrition.com/paleo-diet-meal-plan-and-menu/

https://www.thepaleomom.com/start-here/paleo-diet/

https://authoritynutrition.com/5-studies-on-the-paleo-diet/

How Can I Get Enough Vitamin D?

How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health. 

But vitamin D is special.

It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.

So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing foods, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.

Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

Recipe (vitamin D): Super-Simple Grilled Salmon

Serves 4

4 wild salmon fillets

1 bunch asparagus

1/4 tsp sea salt

1/4 black pepper

1/4 tsp dried parsley

1/4 tsp. dried dill

4 tbsp olive oil

Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Broil for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

Adrenal Fatigue: What Is It?

Adrenal Fatigue: What Is It?

Stressed? Tired? Craving sugar? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response.

Some people (perhaps you?) just love that intense feeling.

The release of hormones in the fight or flight response is your body's normal reaction to stress.  Stress can sometimes be positive, like when it helps you swerve and prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?

It wouldn't feel like an awesome (once-in-a-while) "rush," anymore would it?

And what do you think happens to your poor adrenal glands when they’re constantly working?

They’d get fatigued, right?

Do I have adrenal fatigue?

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.

Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).

What to do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favorites are meditation, walking in nature, light exercise, more sleep, or taking a bath.

Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.

Conclusion

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath.

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Per bath

2 cups epsom salts

10 drops lavender essential oil

As you're running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

https://www.dietvsdisease.org/adrenal-fatigue-real/

How Do I Keep My Blood Sugar Stable?

How Do I Keep My Blood Sugar Stable?

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin helps to get excess sugar out of your bloodstream and into your muscle cells and other tissues for energy.

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia."

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

2 apples, chopped

1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar