Do We Have A Choice About Our Health? I Chose A Paleo Diet - Eat Fat, Keep Trim And Be Healthy

"Your paradigm is so intrinsic to your mental process that you are hardly aware of its existence, until you try to communicate with someone with a different paradigm". - Donella Meadows

THIS IS SIMPLY MY OPINION. Admittedly I am somewhat passionate about the topic, having worked as a Personal Trainer for 6 years and now running a company that deals directly with this topic, but still it is simply my opinion. I say this because I encourage anyone and everyone to check out the facts for themselves. As far as I'm concerned, there is vail that covers the whole food industry and it's up to the individual to lift it up and take a look behind.

When I first heard the term 'paleo diet' I thought here we go again. Another marketing ploy created with financially driven motives in mind. I understand why it's so easy to dismiss anything new we hear in the media. It's much easier as human beings to stick to what we know and tell ourselves that what we eat is right, I mean... as human beings we are always right... right? But what if we are getting it wrong? What then?

I've always been curious, I continually poke around and ask questions regarding the health & fitness industry, it's in my DNA. As part of a company dedicated to nutrition you get to interact with many other experts in the industry too. Naturopaths, nutritionists, some extremely fit athletes and CrossFit owners/clients. Then we get those at the other end of the scale with weight issues and more serious health concerns.

After years of this poking around to see what really fits, the trail kept leading me back to the way I've been eating for years (and I feel pretty good!). What I didn't realise it is that it's termed the paleo diet. I have learned that there are different versions of the paleo diet, but in a nutshell that is how I do things and why we have embraced the paleo diet at 180 Nutrition.

Sadly, most of the industry is driven by money with profit and the bottom dollar in mind. There are no real concerns for health, if there were then why are we getting fatter as a nation each year? Why is there so much confusion? If the stats continue to grow annually, 100% of us will be obese by 2030! Can this be right?

DO YOU HAVE THESE FOODS ON A DAILY BASIS?

Seriously think about the next question for a moment.

If you know your daily food intake needs improving and you woke up in the morning completely inspired, what's the first thing you would eliminate from your diet? What would you start buying and eating more of?

People tell me they eat a healthy diet all the time, but when you start to break it down, the foods they eat are anything but!

Take a look at the list below. Does your daily diet consist of the these foods?

*Soy milk
*Low fat yoghurt
*Breakfast cereal
*Bread
*Rice
*Pasta
*Gluten free muffins, cakes etc.
*99% fat-free products
*Corn fed or processed meat
*Homogenised milk
*Organic packaged products

These foods make an appearance in many people's overall daily diet. Take a closer look and you will find that they are not very nutritious at all. All I see is a lot of sugar, carbs that are mainly processed (this will have the same effect on the body as sugar), processed fats (my belief is that these are very damaging) and some preservatives and flavourings etc thrown in for good measure. Oh and organic... a buzz word that is heavily marketed but doesn't stand up to scrutiny.

You can have an organic cardboard box, but that doesn't mean it's a healthy option if you eat it.

So where are all the nutrients?

My belief is that these food types are contributing to our health problems. From lack of nutrients to over production of insulin. Throw in a hectic working week with stress levels through the roof, add a sedentary lifestyle and you are asking for trouble.

But the good news is with a little planning and creativity, you can control what you eat. Like I always say, don't count calories, make what goes in your mouth count!

If there's only one thing you take away from this post, just remember this and own it: "Carbohydrates controls insulin; insulin controls fat storage."

I hear a lot of confusion around this topic, especially when it comes to weight loss. And even more so - FAT. Not your love handles kind of fat but the fat that we eat.

If you could make simple dietary and physical changes to your daily life that would greatly improve your overall health over time would you do it? You'd certainly like to thinks so. But I often hear resistance to change when it comes to the food we eat, and especially when it comes to fat. So, consider the next quote below.

'All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.' - Arthur Schopenhauer, German philosopher

So what do you consider to be healthy now? I've outlined below what I usually eat in a typical day and what I see as a typical daily diet for many people:

Typical Breakfast
*Slice of multigrain toast & Jam
*Museli

My Breakfast
*Cod liver oil capsules & Krill oil capsules on rising (Giving me a range of essential fatty acids)
*3 egg omelet with veggies, mushrooms, Parmesan & spices
or
*3-4 dessert spoons of 180 Protein SuperFood, 2 organic eggs, some coconut milk, ice, a few berries and a little water. Blend. (Sometimes I use 1/2 avocado or frozen spinach. Whatevers in the fridge)

Typical Lunch
Salad & meat sandwich (bread like focaccia)

My Lunch
*Large Chicken salad with olive oil

*Typical afternoon snack
*99% fat free muffin

My afternoon snack
*Half avocado with chopped cherry tomatoes and ricotta. Sea salt & pepper.
*Typical Dinner
*Pesto chicken pasta

My Dinner
*Grass fed steak (palm of my hand size) cooked rare in coconut oil and cajun with veggies.

Are you eating the typical daily diet that is perceived to be healthy? If you are, why? Is it going to effect your health long term? Can you see a difference in the meals?

From my years of experience, I feel that natural fat is not the culprit. I personally don't mind how much natural fat I eat (this includes cholesterol from organic eggs and grass fed meat) and I make sure I get a broad range of fatty acids (omega 3′s especially - big fan of krill oil). I have moderate protein and most of my carbs come in the form of vegetables and a little fruit. I've cut all sugar.I stop eating when I'm full and I don't eat until I'm hungry. I exercise most days and always look for a good nights sleep. Pretty simple really.

I find most people struggle getting their head around eating fat (NOTE: I'm talking about natural occurring fat and fat from naturally grass fed animals. Not corn fed!! Or fats that have been homogenised or hydrogenated. I do my up most to avoid any kind of processed fat) and understandably so. We are taught a low fat diet is healthy. If you eat any other way then you must belong to some cult!

But what I encourage you to do is investigate and be open. Back in 2007 I heard about a small organisation that where helping people with chronic diseases and cancer. They were supportive through natural remedies including diligent nutrition (think dedication of an Olympic athlete), weight training and creating a supporting community for each other.

I knew no one with cancer personally, I didn't have cancer either but I was hearing stories of remarkable results. And I was hearing high fat diet with low carb. All this was going against the very things I've been taught (& I work in the health & fitness industry). But I was curious, in fact so curious I rang them up and a week later I was flying up there. It would have been very easy to dismiss but I needed to know more.

I met over 20 people who had different forms of cancer on that weekend. This wasn't about miracle cures or false claims, but simply giving the best possible chance for the body to heal itself through nutrition and environment. Many people had been in ketogenesis (when the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy, not to be confused with Ketoacidosis) for over 12 months and were doing really well.

So what were these guys eating? A natural high fat diet, moderate protein along with lots of veggies and minimal carbs. What was even more interesting was that most of these people (because of their illness) where being monitored by their local doctor. It's common to find many problematic health issues occurring at the same time along with chronic diseases like cancer. High blood pressure, high cholesterol, gut problems, depression etc. So they would report back to get check ups for many of these. If they stuck diligently to their new lifestyle of eating and weight training (100% commitment like Olympic athlete, remember!), then a lot of these symptoms where starting to improve.

Was this enough for me to start to digging further and question what we are taught to eat? For me, absolutely! Is it the right way to eat? It is for me that's for sure. I treat it all like an adventure and continue to learn as I always look to try and fit the pieces together.

What's right for you? Only you can truly answer that. But I certainly encourage everyone to be curious, open and to try new things.

So the question is; are you eating a healthy diet?

Do you really question what you eat?

Are you in good health? If not, why?

If you could do one thing right now that would be a positive step to improving your health, what would it be?

By Guy Lawrence

Article Source: http://EzineArticles.com/7900409

How to start living a healthier lifestyle - Tips for a healthy life

The 3 Best Lower Abdominal Exercises

Leg raises

Leg raises are a real staple lower ab exercises, and can be performed on either a captain's chair or a pull up bar. Position yourself in the chair or hang from the pull up bar, and raise your legs upwards, keeping them as straight as possible. Make sure you go beyond the 90 degree 'L' shape- the bottom part of the movement targets your hip flexors more than your lower abs. If you are struggling to perform the exercise, don't worry- it is tough. Instead opt for the knee raise- the same exercise except your legs are bent at the knee. Again focus on going well past 90 degrees- range of motion is key in performing this exercise.

Scotties

I don't actually know the proper name for this exercise- my mate Scotty demonstrated it about 4 years ago and it has remained a staple of my abdominal workouts ever since. Take a 5kg plate, preferably one coated in rubber. Lay a gym mat out on the floor and lie face out, with your legs and arms extended. Hold the plate in your hands, draw both your arms and legs in, transfer the plate onto your shins, and then re-extend your body with the plate balancing on your legs. Now draw your legs back in and transfer the plate back into your arms- that is 1 rep- try 4 sets of 10-15 reps. If you find it tough, try a lighter weight, or indeed no weight at all.

The real benefit of this exercise is that it targets a huge range of muscles in your core- pulling your legs in works both your hip flexors and lower abdominals, and crunching up to grab the plate with your hands also works your upper core hard. Furthermore this is an exercise that you can make measurable progress- once you find 5kg easy, try and move up to 10.

Swiss Ball Roll Ins

Place a Swiss ball on the floor and balance your shins on top of it, keeping the rest of your body in the press up position- (as though you were about to form an elevated press up). Draw our knees in towards your stomach, allowing the ball to roll forward. Squeeze your abs and then re-extend your legs to the start position. Try 4 sets of 15-20 reps. This is a really effective exercise- not only does it work your lower abs, but your entire core has to work to keep yourself balanced upon the swiss ball.

Article Source: http://EzineArticles.com/7924412

Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen has to comprise of strength straining, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout

• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.

• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.

• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.

• Front kick lunges are another. Light weights can be used to strengthen the arms. Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout

These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.

• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.

There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practiced. Wear cushioned shoes designed for training/running.

• Jumping jacks are another medium- to high-impact exercise. Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.

• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

Article Source: http://EzineArticles.com/7814593