The Ultimate Guide: All About Paleo, The Cavewoman's Diet Part 1

What is Paleo and why it might be what your body needs

I’m sure you’ve heard the term “Paleo” by now. Most people have heard of it, but many are not quite sure what it is. I’m here to tell you all about Paleo and why it is hands-down the ultimate way to eat and to live.  Before I go any further, remember there is no one size fits all, PERFECT way to eat, workout etc. for everyone.  You have to be your own detective and figure out exactly what works for you and what doesn’t; that is the key to optimal health, for YOU!  So many, myself included, suffer from a whole host of food allergies and sensitivities that make certain parts of some plans difficult to follow. So make sure you adapt any nutrition plan to best fit you, and what your body needs!!  Now, what the heck is Paleo?

To explain – picture yourself as a cavewoman millions of years ago. There was no such thing as cooking, let alone electricity to do it. So what would you eat? The answer is: anything that you can find.

Cavemen and women ate anything they could find in an effort to survive: fish, meat, seeds, nuts, and greens made up the majority of their diet. Eating certainly wasn’t a hobby such as what it has been made into today, but a means for survival – a means to nourish the body and thank it for all it does.  I now you’ve heard the saying “Eat to live, don’t live to eat”.  This, to me, sums up how we should approach every day! 

Now, I’m totally not saying you can’t indulge from this day forward as long as you live; I don’t even think that is possible!  But, once you are in tune with what your body needs and how it reacts to certain foods, you will be more aware more than ever of what foods actually do to your body.  For instance, if you know you are going to a holiday party this weekend, stick to your guns all week long in the kitchen and gym, prepare your body so that when you do have that extra treat at the party your not sabotaging all your efforts up to this point.  

You’re probably thinking – That’s a great history lesson you’re teaching, but what does that have to do with me? My answer is: It has a lot to do with you, especially if you’re looking for a way to eat healthier, get happier and live longer.

You can do a Google search for Paleo studies in your spare time and learn about the massive effects a Paleo lifestyle has on a person’s health, but I’ll give you the rundown: it kills depression, slows down or prevents diseases and autoimmune disorders, gives you a boatload of natural energy and provides your body with every nutrient it needs. And that’s not even all.

As a matter of fact, Paleo is so popular these days that millions of people follow it as a lifestyle, including Hollywood stars Jessica Biel and Megan Fox. But why?

Before I get into the benefits in part 2, let’s state the hard, cold reality of Paleo – there are NO grains allowed, NO sugar allowed, NO processed foods allowed and for the most part, NO dairy allowed.

Wait, what did she just say?

Yep, you heard it right. Your favorite grains – cereal, rice, oatmeal, crackers, quinoa, bread, pasta…oh for the love of pasta, etc., etc. – aren’t typically in a Paleo lifestyle, and there’s a very good reason for it. Neither are your sugary treats (yes, go ahead and put away those last lingering pieces of Halloween candy), prepackaged meats or yogurt.

Before you ditch this 3 part article series altogether and tell yourself there’s no way you can do that, listen up. Trust me, your health is in jeopardy if you don’t.  Stay tuned, part 2 explains why the typical Paleo lifestyle excludes your favorite grains, sugar, processed foods and most dairy – this is going to be good!!

Have more specific questions or need advice on your health?  Contact me at SandAWellnessDuo@gmail.com

XOXO~S & A

5 Secrets To Going Grain-Free

The ugly truth about grains … dun, dun, dun

I’m sure you don’t want to read another line in this article, because come on, we all love our grains, right?? Keep reading:) I promise you will learn a thing or two about how to kick grains to the curb!

Grains, grains they’re good for your heart, the more your eat, the more you....get healthy!?…that’s how that saying goes.... right? Wrong!

This food group plays such a big role in the eating habits of millions of families and kids around the world. Oatmeal, YUM! Crackers, YUM! Mashed potatoes, YUM! Toast, YUM! Cereal, YUM!  Who can relate?

Sure, we always tell our kids and family that we need to eat our veggies too, but we also serve some sort of grain as a main dish or with breakfast, lunch, dinner and snacks as well.

We all do it!  I’m just as guilty as the next person trying to eat right & thinking I am doing a great job, it's all a learning process!

So this means grains have to be just as important as meats, fruits and veggies, …right?  Wrong.

But grains make up a hefty spot on the food pyramid so they must be healthy! Wrong! Just because the government says it’s healthy, doesn’t mean it is.  Remember for the last two generations, the government called for a low fat, high carbohydrate diet because they thought all fat was bad for the heart.  Last fall, the experts on the committee that oversees our dietary guidelines acknowledged that they had ditched the low-fat diet because there was no "appreciable relationship" between dietary cholesterol and blood cholesterol.  It turns out that over the past 50 years that we have cut fat intake by 25% and increased carbohydrates by more that 30% and we have had an astounding increase in obesity, diabetes and heart disease.  I can name 10 foods off the top of my head that are banned in other countries but served here.

But I need the fiber! Um, sorry…wrong again. You can get it elsewhere, like in countless of fruits, veggies, nuts and seeds – sources that don’t have all the other bad stuff in them like toxins.

So as you can see, the importance of grains in a diet is actually pretty much a tale twisted by the American Food Industry that has become a part of every household routine around the world. That’s a tough pill to swallow, isn’t it?

The role of grains are so ingrained (cute, huh?) in our lifestyle that my clients and so many others say they want to ditch the grains, but find it difficult to actually do it. So I want to share with you some of my tips for going grain-free!

1. Don’t go cold turkey and ditch the grains all at once. Some can do this, but most people will quit all at once and then sabotage their efforts a few days later with a binge. To gradually incorporate this new lifestyle, you can first begin by ditching the unhealthiest grains (sugary cereal, fruit bars, rice, etc.) and instead opt for healthier versions (quinoa, brown rice, etc.) Once you’ve done that, gradually cut down your portions of grains meal by meal until none exist in your diet.

2. Fill up on proteins, veggies and healthy fats. If you eat plenty of these items, you’re not going to crave the grains as much because your nutrient needs will be satisfied, and you’ll feel fuller longer. For example, eat lots of fish, clean meats and veggies like broccoli, cauliflower, peas, bell peppers, spinach, tomatoes, etc. Also, don’t forget to add the healthy fat to each meal – such as avocado, olive oil, coconut oil, nut butters, etc.

3. Don’t keep the grains in your house. As they say – out of sight is out of mind. This holds true for the grains. If you don’t keep them in your house (after they’re gone for good), you’ll be more likely not to eat them.

4. Prepare meals in advance. MY LIFESAVER!  This tip has saved me so much time, patience, and sanity when I decided to change my lifestyle. I always write a meal plan at the beginning of each week and then shop, and prepare the food all in the same day. Prepping meals once a week prevents you from binging on grains when you’re hungry. Purchase glass containers and mason jars to store your food in the freezer after cooking, and then all you’ll have to do is pop your food in the microwave. There will be no time to reach for the granola bars.

5. Indulge in scrumptious Paleo recipes. Another nuisance that could prevent you from experiencing success with your new lifestyle choice is boredom. If you’re making the same chicken and broccoli every day, you’re going to get bored and revert back to your old lifestyle. Therefore, it’s so important to try out new recipes all the time. In our Paleo program, we provide you with over 50 mouthwatering Paleo-approved recipes for you to enjoy. When you purchase the program, you can print out these recipes and when you’re making your meal plan for the week, include various recipes each week to spice up your weekly menu.

Our Paleo program provides everything you need to adopt a Paleo lifestyle. Health advocates around the world, especially those who follow a Paleo lifestyle, understand that grains can actually pose a great harm to your body, leading to illness, disease and even death. To learn more be sure to check out our Paleo Programs; we have a Paleo 3 Day Mini Cleanse program designed for those who want to get their feet wet and figure out what the heck Paleo is all about, and a 14 Days of Paleo program designed for those who are ready for a 14 day kitchen revamp, jam packed with tons of delicious recipes and all the tools you need to experience Paleo!

Want to know more about this lifestyle?  Be sure to check out our blog series, The Ultimate Guide: All About Paleo!

XOXO~S & A

Why Smoothies Are So Good For Breakfast

I know you've heard it, "Breakfast is the most important meal of the day" or "Make sure you get a good breakfast in before you start your day".  Well all these sayings are 100% right.  Trust me, I totally understand that sometimes it can be a struggle to fit a good breakfast into our schedule the way we should. How we begin our day sets the tone and will determine how the rest of the day goes. It will determine if we feel energized or if we are dragging with a lack of energy around 2pm.

What we put in our bellies is directly related to how we physically feel...Seriously!  So if you are a skip breakfast and grab the coffee mug morning kind of person (I know we are all that person at some point), then this blog & our challenge is totally for you! 

We all need and crave lasting energy every single day... I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast completly and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don't want you to just survive through the day though; I want you to thrive through the day. I also don't want you to go on the "crash and crave" roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Smoothies are a quick alternative for a fast breakfast that can help keep us energized throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy!!

XOXO~S & A

Affordable Healthy & Organic Foods?...Yes Please!

In a world where drive-thru hamburger joints and $1 pizza slices outnumber local farmers markets and grocery stores, eating healthy can be a challenge and even seem daunting. Even when you make up your mind to resist deep-fried temptation and go for a salad, you too often end up in sticker-shock.

Trust me, I know how this goes — I’ve been that person in shock at checkout. A small bag of jerky shouldn’t cost 7 times the cost of french fries – and luckily I’ve discovered a new online marketplace that combats this trend. Thrive Market, a recently launched website, sells the wholesome, healthy food I love at WHOLESALE PRICES everyone can afford

…pinch me please!

The company’s merchandising team works directly with brands to purchase natural, healthy foods and products at wholesale prices. These prices are typically 25 to 50 percent lower than what the same products sell for in brick and mortar stores, and even traditional online retailers. I know I’ve found some amazing deals on Thrive Market —

I am pretty much obsessed with Jason Natural Body Wash – and only use this brand – it is one of the few body washes that doesn’t irritate my skin.  Yes along with all my food allergies my body is even sensitive to things like body wash.  Ordering through Thrive saves me $7 on my body wash!!!  Not to mention shipping is free on orders over $49, so it’s totally a win for me!

Instead of adding on the typical retail markup, Thrive Market passes the savings on to their customers. All of the products Thrive Market offers are sold at true wholesale prices. They’re really looking out for the average shopper!

These products aren’t subpar or knockoff brands, either — Thrive Market carries many of the same brands I shop for at the natural foods store in my town. You can find products to fit your needs on the site and they have a robust Paleo and grain-free section, to boot.

The site includes the option to “shop by” specific dietary needs and certifications. You can filter the catalog by values including certified organic, non-GMO, hypoallergenic, raw and many more.  Give it a try and see for yourself!

XOXO~S & A

Why Cleanse In The Fall?

It is a common practice to cleanse, or detox, at least four times per year, once with every change of season. Doing a seasonal cleanse will help our bodies to remove any toxins that exist from stress, lifestyle choices, and even environmental factors.

It is no secret that our taste changes and the foods we eat change with the turn of the seasons. We go from cold, fresh fruits and vegetables to more warm and hearty meals. Completing a Fall Cleanse can help prepare your body for these changes and withdraw any toxins or build ups created from the hot summer months.

Some signals your body gives off letting you know it is time for a detox may include allergies, digestive problems, fatigue, acne or other skin issues, bad breath, bad circulation, headaches, bloating, and weight gain. By doing a simple cleanse or detox you should see immediate improvements and benefits including better sleep, more energy, improved digestion, clearer skin, weight loss, and even a reduce in cravings.

A fall cleanse will also help prepare your immune system for the exposures to come, especially with kids going back to school. Typically, a fall cleanse focuses more on the lungs and large intestine, which are important for circulation, heart health, and proper digestion.

Join us for our Fall Cleanse and fall in love with clean eating and the benefits you will see in just 14 days!!

Here are some general tips to help with your Fall  Cleanse

• Try to eat primarily whole foods. We need to remove processed and refined foods from our diet and focus on clean eating.
• Check out some cleanse teas and broths to amp your progress.
• Hydrate, hydrate, hydrate! Focus on increasing water intake to flush out your systems.
• Go toxin-free with your soaps and cosmetics. Toxins are absorbed into the skin just as easily as they are consumed through your mouth.
• Lower or reduce your stress levels through meditation, yoga, or some other form of exercise.
• Reduce or eliminate alcohol from your diet.

We are so excited to be launching our Fall Cleanse Program and would love for you to join us!  

Check out our Fall Cleanse on our Program page for all the details and what you will receive as part of the program!  We look forward to working with you and having you join us for our Fall Cleanse!

XOXO~S & A

7 Tips To Get You Off The Weight Loss-Weight Gain Roller Coaster

"Why do I keep gaining the same 10 pounds over and over again!?"

Have you ever lost weight for a special event or for bathing suit season by reducing calories and increasing your workouts only to regain the weight plus more a month or so later?  This idea of eating less and exercising more rarely works in the long term.  Sure, in the short term you may lose a little weight but you may have also lost muscle.  Your brain senses that you are training hard and not fueling your body so it thinks you’re starving and holds onto the fat.  It may also use the protein in your muscle for energy so you decrease muscle mass.  When the crazy workouts stop and you return to your normal eating pattern, you will usually regain the weight plus more because your metabolism has decreased.  Muscle burns fat!  The best way to lose fat and gain muscle is to use a balanced approach.  Take a serious look at what you are eating and the amount of exercise you actually get in a day. A change in lifestyle may be in order. Start out like you can hold out!  Make exercise a normal part of your week and eat foods that help fuel your body.  Here is a list of 7 things we have found helpful to get off the weight loss-gain rollercoaster.

1.       Don’t Skip Breakfast!

When your mother told you to eat your breakfast, she was probably right.  When you attempt to skip breakfast in an effort to reduce your total calories for the day, you set your body up for cravings, mindless snacking, and overeating at the next meal.  But what is the best breakfast choice?  Certainly not donuts, pop tarts, bagels, and sugary cereals.  Even oatmeal is unhealthy (especially quick oats) when you add several spoonfuls of sugar!  These foods only increase your insulin resistance.  You want a meal that can sustain you for 4-5 hours and aid in fat loss, help you maintain lean muscle, and increase thermogenesis to help with fat buring.

Solution:  Drink a protein shake for breakfast. It’s quick and convenient.   If you are trying to lose weight, increasing your protein is a great way to stay satisfied between meals.  It also prevents you from losing muscle mass, because when the body is not receiving enough calories, it takes protein from your muscles and you wind up with less muscle mass to burn calories.  But make sure your protein shake is not full of sugar or artificial sweeteners.  We personally use vegan protein powders because they are less allergenic.  Vegan proteins have been shown to be just as affective at building muscle as whey proteins.  Make sure your protein powders are high quality.  Most protein powders are full of chemicals.

2.       Eat Adequate Protein!

As described above one of the ways to increase protein and decrease muscle wasting is to use a quality protein shake for breakfast.  Unless you are a professional body builder, your protein intake should be 4-6 ounces (20-30g) of protein at each meal.  If you eat animal protein, a deck of cards or the palm of your hand is a good approximation of the size of protein you should be eating.  It should be of highest quality and humanely raised; like grass fed beef, organic chicken, and wild caught fish.   Most people eat more protein than they need and skip loading up on vegetables. 

3.       Cut Out Processed Foods!

Processed foods often have high amounts of sugar and high fructose corn syrup (HFCS) and other harmful chemicals.  Both sugar and HFCS cause diabetes and disease.  HFSC and sugar are not chemically identical and are not biologically metabolized the same way.  HFCS is made from corn whose syrup is treated and cooked so that it contains twice the amount of fructose as sugar.  When we consume HFCS it triggers lipogenesis, the production of fatty acids. These fatty acids are deposited in the liver and around the belly.  Eating foods with excess sugar and HFCS is the major cause of non-alcoholic fatty liver disease and cholesterol problems.  When someone has more belly fat, it usually means they are eating too much sugar and HFCS.  Excess sugar consumption also causes an overgrowth of yeast in your gut which increases your sugar cravings.  Watch your labels!

Solution:  Eat a piece of low glycemic fruit like a bowl of berries or an apple sprinkled with cinnamon.  This will help keep sugar craving at bay. According to the American Heart Association, you should keep your sugar intake per day to no more than 24g for women and 36g for men.  To put that in prospective, a coke has 39g of sugar.  Do not opt for the diet soda!  Artificial sweeteners cause health problems of their own and make you crave more sugar.

          4.       Eat More Vegetables!

Again, your mother was right!  Get rid of the refined carbs and opt for vegetables and some fruit.   Eating vegetables especially green leafy ones, increases your fiber intake which cleans out your colon and feeds the good bacteria in the gut.  Fiber also helps you feel full longer.  In addition to fiber, vegetables are loaded with phytonutrients and antioxidants that energize your body and react with the free radicals that are produced by the cells through metabolism. 

Solution:  Make your plate 80% vegetables and 20% protein.  Include a handful of kale or spinach in your morning smoothie.  Try to get 50% of your vegetables raw, like having a salad a day.

5.       Prevent Dehydration!

Our bodies need water!  We are 60-70% water.  Water keeps the kidneys flushed and detoxified, and helps keep the lymph fluid flowing. It helps take nutrients and oxygen to the cells, it takes waste away, and it helps prevent constipation, just to name a few of waters many benefits.

Solution:  Make water you beverage of choice.  Don’t drink your calories!  Instead, drink at least half of your body weight in ounces of water per day.  Add fruit or cucumber slices to the water for added flavor.

6.       Stop Eating Foods That You May Cause Allergic Reactions!

By continuing to eat foods that you are allergic/sensitive to may eventually cause leaky gut.  That is where the connections between the cells of the small intestines become “unglue” allowing larger undigested food particles to enter the blood stream causing an allergic reaction. Symptoms maybe, problems with the gut like diarrhea, prevention of nutrient and mineral absorption, inflammation, weight gain, skin issues, phlegm in the throat, respiratory issues, etc.

Solution:  Do an elimination diet and eliminate the most common allergic foods:  Dairy, gluten, eggs, soy, corn, peanuts, sugar and artificial sweeteners.  Replace these foods with vegetables and other helpful foods for a month.  Add back one at the time to see which ones are problematic.  If you would like more help in this elimination diet, contact us!

7.       Include Movement!

Daily exercise is paramount!  After diet, exercise is the most important component to a healthy way of life.  If you sit all day behind a desk you live a sedentary life even though you may hit the gym after work.  When you sit for long periods of time you become more insulin resistant making it harder to burn fat.

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Solution:  If you are new to exercise or it has been awhile since you did any exercise, I would suggest walking as a beginning strategy.  Walking is a vital exercise that will help you burn calories and get the blood circulating and also helps you to become less insulin resistant.  Get in as much walking as possible during the day.  Ideally, you should get in 10,000+ steps a day!  If you work in an office, you would be shocked to see how few steps you are taking.  Wearing a device like a fitbit can help you track your steps.  It can be set to make sure you are getting up every hour to move.  Sitting all day increases your chances of developing a blood clot in the legs.  During the day, use the stairs, park further away from the door, walk your dog, walk at lunch, and walking after dinner will help you get in your steps.   Next, add weightlifting and HIIT (High Intensity Interval Training) workouts to your routine.  Your body will thank you as you age.

These tips will help you start your wellness journey.  If you would like to work with us personally, please send us an email and we will be glad to help you TAKE BACK YOUR HEALTH!!

S & A

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