Paleo Diet Nutrients

Paleo Diet Nutrients

paleo diet nutrientsPaleo diet nutrients seems to be the cause of much speculative conversation. The uninitiated always putting up arguments for the lack of essential nutrients if you follow the paleo diet. To them the only way you can get calcium is through eating dairy products. All I have to say to that is rubbish! The number of people who are willing to decry things they do not understand is quite astounding.

Paleo Diet Nutrients

Lets look at a few of these nutrients and see where they come from if you follow the paleo diet. As I have already mentioned calcium we will start with that. Calcium is essential but in the correct proportions. Many people ingest too much calcium which can inhibit the absorption of magnesium.

Good paleo calcium sources are green leafy vegetables, fish, such as salmon or mackerel and  nuts, walnuts or hazelnuts and of course eggs especially the yolks.

As we mentioned magnesium this will be our next discussion. With the paleo diet we can obtain magnesium from mineral water, nuts, halibut, espresso,  seeds and dark chocolate Swiss chard and spinach are also excellent sources.  If you are still worried you could use supplements ending in ‘ate’.

You can also absorb magnesium through the skin using magnesium oil or by bathing in epsom salts.

Manganese is another nutrient that your body needs. Nuts are a very good source of manganese with the hazelnut being the best, but other nuts such as macadamia’s, pine nuts, walnuts, and pecans are good. Shell fish also offer paleo diet nutrients that you need with mussels coming out on top.

Iron is another of those nutrients that we need, especially women. Most red meats have iron but the best is liver. Clams, oysters, octopus, shrimp, mussels and cuttlefish are also abundant in iron. Dark vegetables and dark chocolate all also iron rich foods.

It does not matter what nutrient you are talking about your paleo diet nutrients are always there. It is all about a balanced diet.

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Food Experimentation

Food Experimentation

food experimentationFood experimentation covers a lot of mixing and matching. Without food experimentation you are probably missing out on some great tastes. Get your apron on and try some new recipes. If you have not got enough paleo cookbooks then try the book pictured her or go to the products page and see several more paleo cookbooks. These cookbooks can be your guide to better things. Everyone has their own feelings when it comes to taste and texture of food. Some people are put off by certain textures while others are put off by the smell of certain foods. Some people just don’t like the thought of eating certain organ meats and consequently will never know what they taste like.

Food Experimentation

If you have a good taste buds then food experimentation should not be a problem for you. You will probably have a good idea of what foods go together well, and of those that are not quite so good together. There are also those foods that you would not normally have put together.

Now is the time to start putting some of those different flavors together. You will be surprised of what flavors will work together. When you are carrying out food experimentation like this you need to keep accurate measurements. That way you will be able to recreate those tastes that you like at a future time.

Food Experimentation

 Once you have found some new food ideas that you like, try them out on friends and family. Listen to their comments, (both the good and the bad), and adjust the flavorings to everyone’s liking.

Even when you have several new recipes in your repertoire do not give up and hope this will do. Carry on looking for new tasty dishes that everyone likes. You may surprise yourself with what you find.

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Paleo Diet Progress

Paleo Diet Progress

paleo diet progressHow is your paleo diet progress going? Are you losing weight? Are you feeling brighter with more get up and go? Are you feeling healthy? In is your overall feeling of health and fitness better than it was before you started living life the paleo way?

Hopefully you can answer yes to most of these questions if not all. This is a good indicator of your paleo diet progress.

While everything seems to be going well for you it is best to carry on as you are. If there is part of the diet or your feelings that are not so good then it is time to look into what you need to do to improve your reactions to the diet.

Paleo Diet Progress

Your next actions will depend on why you don’t feel you are getting any benefit or why you are not seeing any paleo diet progress. Are you gradually loosing weight? If not is there any health reason that could account for this. Are sticking to the paleo diet or are you allowing the odd food that is not paleo to pass your lips? Been there and done that. It is so easy to pick up something that you have in the house for visitors or the children and just pop it in your mouth without thinking.

Paleo Diet Progress

One thing you need to look at is your ratio of protein to carbohydrates to fats. These are the three main ingredient sources. Has the ratio changed drastically since you have been eating paleo. Have you checked out what your body metabolism type is? You will do far better if you eat more of what your body desires instead of blindly following recipes.

If necessary design your own recipes to include more of the food group that you need for your digestion to work to the best of its ability. It is just a case of working with the foods you are allowed to eat and eating those which your body works with best.

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Paleo Emotional Eating

Paleo Emotional Eating

paleo emotional eatingIs there such a thing as Paleo emotional eating? When we take the paleo route it means we should not have any foods in the house that are likely to be associated with emotional eating. So what you may ask?

What are the problems with the foods that we eat when we are involved in emotional eating. The foods themselves are generally very moorish. You have a mouthful or two and then you get the taste for that food. Then you want to eat more and more. Often people then carry on eating until they are overfull. Sometimes to the state of making themselves ill.

Paleo Emotional Eating

We can make paleo food taste very nice and leave you wanting more. When we do this there are not the chemicals or ingredients, that will want you want to keep on eating. Paleo emotional eating is not the same as the emotional eating, you would come across on a ‘normal’ diet. Emotional eating when you are following a normal diet normally means eating flavorsome foods. These flavors generally come from sugars and fats. This would not happen with the paleo diet.

Paleo Emotional Eating

There is a possibility that you would not find yourself having a paleo emotional eating attack. This is because the chemicals in your body that trigger the emotional eating would not be satisfied with the paleo foods. The emotional eating triggers prefer fatty and sweet foods and I am not sure that paleo foods would be suitable.

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Paleo On A Budget

Paleo On A Budget

paleo on a budgetCan you do paleo on a budget? Of course you can! yes it is possible and even probable that you will spend more on the weekly shop when you go paleo that you were before. You are now buying foods of all types that are more labor intensive and give less yield per acre. As a consequence of this the food products are higher priced than those with all the artificial nutrients that give a higher yield per acre.

So it is time to look at where and how savings can be made. We want to keep to the paleo path and so we want to buy organic fruit and vegetables and meat from grass fed animals.

Paleo On A Budget

One of the first things to look at is buying ingredients and not ready made products. Yes this means a little more work in the kitchen but a far better price for the product overall. If you want paleo on a budget then drop the convenience foods and get back in the kitchen.

For a start you can source all the ingredients at the best price. You know all your ingredients are fresh and you know they have had nothing added during the cooking process. The more food you cook yourself the more money you will be saving.

By using different cooking techniques to the norm you can use cheaper cuts of meat. These cuts are no less flavorsome nor do they contain less protein, they just take a different way to cook them. By using a slow cooker you can take the cheaper and less tender cuts of meat and make them as tender as the more expensive cuts just by cooking them slowly.

Paleo On A Budget

Get to know what fruits are in season and consequently much cheaper as there is usually a glut of them. Use these ingredients to make really fresh meals. There is no reason why you should not make up extra quantities and freeze them for later in the year when they will be in short supply.

Do not turn your back on frozen vegetables. These are often a lot more fresh than the fresh vegetables on the shelves at the grocery store or market.

Buy in bulk where you can. If you have friends or neighbors then get them to go in a co-op with you.

Can we do paleo on a budget? Yes we certainly can!!

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Paleo Potato Substitute

Paleo Potato Substitute

What are you going to use as your paleo potato substitute? If you are going to be strict with your Paleo diet then potatoes are going to be one of the things you will be doing without from now on. As for many people this is a staple in their diet, something needs to be put in their place.

There are several foods that you can use as a paleo potato substitute. Sometimes you just need to substitute the texture, while there are times that taste is also important.

Paleo Potato Substitute

paleo potato substitutePerhaps we should also look at why potatoes are not allowed on the paleo diet. The main problem with potatoes is the high estimated glycemic load that are associated with them. The paleo diet works on the principal of eating low glycemic foods. A low glycemic food is not going to raise the blood sugar  or insulin levels in the body in the way high glycemic foods do.

As well as reducing the risk of heart attacks and type 2 diabetes, it also reduces the risk of other health problems. This all adds to why you feel better when on the paleo diet.

Paleo Potato Substitute

There are several vegetables that you can use in place of potatoes that will give you a similar texture, but when it comes to taste it is a different matter. Many root vegetables can be roasted and used in place of the potato. Carrots and parsnips are excellent for roasting and will help fill the plate up. Butternut squash is a good substitute for potato in a stew. It has the texture and keeps it’s shape when being cooked for a long time.

Swede, carrot and parsnips cooked and mashed together can be used as a potato topping substitute on some savory dishes. While the flavor is quite different it will make an acceptable and healthy substitute.

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Paleo Sticking Point

Paleo Sticking Point

paleo sticking pointWhat is the Paleo sticking point? I think the best way to put it would be to describe as that point at which you can’t find a suitable paleo meal or snack. It could be because you are not sure of what you should be eating or perhaps you have not got a very large range of meals and snacks and you are fed up with eating the same things all the time.

Paleo Sticking Point

So now is the time to enlarge your repertoire of meals and snacks that are truly paleo. The first thing you need to do is identify exactly where your paleo sticking point is, or what is causing it. Many people start on diets without having a good repertoire or not looking into it far enough and then blaming anyone other than themselves for the failure that follows.

If this is you it is time to wake up and do all you can to quickly resolve the situation by increasing your knowledge of both the ingredients and foods you can use and stay within the diet remit and also increase your range of menus. There are many books to help you some of which can be found on this site.

Paleo Sticking Point

One of the basic paleo sticking points  are not having the facilities at you place of work to store the foods you would want to eat, and you don’t know what to take in place of that food. Perhaps there is no fridge in which case  you need to look at taking some tinned fish or meat. Just check the labels for the hidden ingredients that are not paleo friendly. You could take some vegetables and a dip to have with them or of course some fruit or an avocado. Perhaps you like eggs so some boiled eggs can make a lunch or even just a snack. As I say there are plenty of books on the subject that can give you a lot more information.

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Trouble Sleeping?

You Having Trouble Sleeping?

 Are you having trouble sleeping? When you are reasonably new to Paleo you may find yourself eating at inappropriate times mainly by snacking or possibly eating the wrong foods for the time of day.

are you having trouble sleepingIt is very easy to find yourself snacking because your body hasn’t become accustomed to the different food regime it is now following. Perhaps your portion sizes are different as you have not yet got used to the new regime. But this is one of the places that should not be ignored if your sleep pattern has changed.

Are You Having Trouble Sleeping?

A major cause in the change of a sleep pattern can be caused by the food you eat. There are some foods that cause your digestive system to be too busy for the rest of the body to switch off and allow the sleep pattern to take over.

Sleep is very necessary to us all and although some survive on less sleep than others you have to remember that when we are at rest and sleeping our body is repairing and rejuvenating itself ready to cope with the stresses and strains of the next day.

Remember the old saying ‘you are what you eat’. So you do not want to be eating anything which may upset your sleep pattern late in the evening. One food type you need to avoid is carbs. Carbs will trigger an insulin release which will stop the body from burning the fat you have. You do not want this to happen as the metabolism naturally slows during the evening.

Are You Having Trouble Sleeping?

When you have the munchies late in the evening try and choose a slow digesting protein such as turkey or chicken. These will not cause the release of insulin. Eating nuts  which have healthy fats will slow gastric emptying while increasing the feeling of fullness.

Are you having trouble sleeping, take a good look at your diet. Eating the right Paleo foods in the evening can help you get a far better sleep pattern.

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Correct Foods

Correct Foods

Are you eating the correct foods, or are you just eating what you think are the correct foods. Many people follow diets blindly just doing as they are told and eating what they are told without questioning the whys and wherefores.

correct foodsIf you are following any kind of diet whether or not it is paleo  you must make sure you are eating enough of the right foods. Most diets just rationalize and do not think about the different body types and the way different people react to different foods.

If you are on a diet and you start feeling unwell you need to find the reason for the ill feeling. Perhaps you are genuinely ill and need to see a physician or maybe you have eaten something that disagrees with you. Often new diets will bring you new foods and a different taste to what you are used to.

Correct Foods

Have you radically changed the type of foods you would normally consume? Are you sure you are cooking them correctly? If you have changed your diet from being heavily biased to protein and are now heavily biased towards carbohydrates you are likely to feel unwell while your body gets used to the new regime. The same would be true if you went from a mainly carbohydrate diet to a protein one.

Perhaps since changing what you are eating has made you feel better in yourself, in which case you were probably not eating the correct foods before.

With the new foods you are eating you have to consider the preparation of those foods along with cooking of them. Are they under or over cooked? As you are not sure what some of them should taste like it is not always easy to tell by taste alone. If there are pictures of the meal you have cooked there may be pictures you can compare the dish with. If not it is a case of checking that everything you have used is fresh and has been cooked for the required amount of time.

Keep changing the foods you are eating until the foods you are using are to your taste and are agreeing with your body.(i.e. you feel well and on top of the world). You are now eating the correct foods irrespective of what any diet tells you. You can fine tune and substitute what you are eating and as long as there are no detrimental effects you can add the new food to your safe list of foods.

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Organic Vegetables

Organic Vegetables

organic vegetablesThe best way to ensure you eat only organic vegetables is to grow your own. Here I will give you information on 5 easy to grow vegetables that you know will be organic.

The first thing you will need is a plot of land that you can till and grow vegetables in. If you are in an apartment and you have a balcony/veranda then you can use growing pots or otherwise you can use window boxes  or even hanging baskets.

The five easy to grow organic vegetables are radishes, beets, sugar snap peas, lettuce and carrots.

Organic Vegetables

Let’s start with radishes. Sow them 1/2″ deep about 1″ apart. Keep the soil damp by watering at least twice a day. They should be ready to harvest in 4 weeks. If you sow some every 2 weeks you will have a constant harvest through the spring and summer months.

Beets/Beetroot are a good crop because you can use the leaves and the root. Plant 3seeds every 4″ 0.75″ deep. Do not over water, but keep the ground moist! Should be able to harvest in 60 to 90 Days. Don’t forget to use the leaves as well as the roots.

Sugar snap peas take a little longer to grow but are well worth the effort. They can take from 11 to 13 weeks to be ready to harvest.

Lettuce can be harvested throughout the year if you use the correct cultivars. In the warmer months it is a quick crop vegetable. By fortnightly sowings you can have a constant supply of lettuces.

Carrots are the last of the organic vegetables I am going to discuss today. The carrot is another vegetable that can be harvested throughout the year if you plant the correct types. They are usually ready to harvest after 12 to 16 weeks. The smaller carrots are usually sweeter and give a better flavor.

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