Best fit exercise: Diets Weight Loss

What Is the Paleo Diet? A Beginner's Guide

<div dir="ltr" style="text-align: left;" trbidi="on"><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTalGMVtdH9roo2YEplYRihl70OZ2oPxzp4teO5XFexOrTMCq7lhNRNniDm1uE8OuaCZLVls6zt0k4GjySiYuRqhmsOxwNS22gqFPuLgRzk22iQKIHbzQ20kBk0aSCpMDpz6sj-aT2uR3D/s1600/600_paleo-beginner.jpg" imageanchor="1" style="clear: left; float: left; font-family: Georgia, 'Times New Roman', serif; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTalGMVtdH9roo2YEplYRihl70OZ2oPxzp4teO5XFexOrTMCq7lhNRNniDm1uE8OuaCZLVls6zt0k4GjySiYuRqhmsOxwNS22gqFPuLgRzk22iQKIHbzQ20kBk0aSCpMDpz6sj-aT2uR3D/s1600/600_paleo-beginner.jpg" width="320" /></a></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Georgia, Times New Roman, serif;">Imagine this is your daily menu: Coffee, a couple of scrambled eggs and half a cantaloupe for breakfast; a tossed salad with shrimp and avocado for lunch; baked salmon and steamed broccoli for dinner, with perhaps a bowl of fruit or one of these 10 recipes for dessert. Sounds pretty reasonable for a weight-loss plan. But did you notice? A few common foods are missing: whole grains and dairy.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><br />
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<div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Georgia, Times New Roman, serif;">This is a basic day on the Paleo diet, according to <a href="http://thepaleodiet.com/" style="box-sizing: border-box; color: #d8007c; text-decoration: none;" target="_blank">Dr. Loren Cordain</a>, author of<em style="box-sizing: border-box;">The Paleo Diet</em> and professor emeritus at Colorado State University in Fort Collins, Colorado, who pioneered research about the eating plan. With the program rapidly rising in popularity, should fit girls stock up on staples or skip it?</span></div><h3 style="background-color: white; box-sizing: border-box; font-family: source_sans_prosemibold, Verdana, sans-serif; font-size: 2rem; line-height: 24px; margin: 10px 0px 0px;">The Background</h3><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Georgia, Times New Roman, serif;">Only our cave(wo)man ancestors can know for sure when the Paleo diet came into existence, but the modern hunter-gatherer-inspired plan began in 1985 with a research study in the <em style="background-color: initial; box-sizing: border-box;">New England Journal of Medicine</em>, says Cordain. From there, a few other scientists—Cordain included—began investigating and writing papers and books on the topic. The Paleo diet really picked up steam in 2008 thanks to the Internet, and the rise of old-school workout programs like CrossFit and a desire to eat in a similarly classic manner. "It spread like wildfire as people saw positive results and shared them online," says Cordain.</span></div><h3 style="background-color: white; box-sizing: border-box; font-family: source_sans_prosemibold, Verdana, sans-serif; font-size: 2rem; line-height: 24px; margin: 10px 0px 0px;">The Benefits</h3><div style="background-color: white; box-sizing: border-box; font-family: source_sans_prolight, Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 16px; line-height: 24px; margin-bottom: 1em;"></div><div class="block-inject block-inject-2" id="block-inject-2" style="background-color: white; box-sizing: border-box; font-family: source_sans_prolight, Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 16px; line-height: 24px;"><div class="block block-block" id="block-block-5--2" style="box-sizing: border-box;"><div class="content" style="background: none; border: 0px; box-sizing: border-box; padding: 0px;"><div class="ym" id="ym_769334758672637649" style="box-sizing: border-box;"></div></div></div></div><center><script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br />
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</center><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Georgia, Times New Roman, serif;">About 70 percent of the average American's diet consists of processed sugars, grains, dairy and vegetable oils (often hidden in favorite items like bagels, ice cream, and pizza, among other foods). Processed foods of all kinds are pooh-poohed on Paleo, and of course they have to be replaced with something. "This forces people to shop the perimeter of the grocery store for real, living foods like our ancestors ate. The Paleo diet is very sustainability-minded, since it's all about eating what's naturally available," explains Cordain. While conflicting research exists related to nearly all health claims about the diet, proponents credit these as some of the main reasons to eat up:</span></div><ul style="background-color: white; box-sizing: border-box; font-family: source_sans_prolight, Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 16px; left: 1em; line-height: 24px; list-style: none; padding: 0px 0px 0px 1em; position: relative;"><li style="box-sizing: border-box; cursor: text; list-style-image: none; padding-left: 1em; text-indent: -0.7em;"><b>Reduced risk of Type 2 diabetes and other cardiovascular diseases</b></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none; padding-left: 1em; text-indent: -0.7em;"><b>Weight loss</b></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none; padding-left: 1em; text-indent: -0.7em;"><b>Decreased severity of certain autoimmune disorder symptoms</b></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none; padding-left: 1em; text-indent: -0.7em;"><b>Improved cholesterol levels</b></li>
</ul><h3 style="background-color: white; box-sizing: border-box; font-family: source_sans_prosemibold, Verdana, sans-serif; font-size: 2rem; line-height: 24px; margin: 10px 0px 0px;">Weighing Your Paleo Plate</h3><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Georgia, Times New Roman, serif;">While the items allowed are wholesome, some dietitians are on the fence about Paleo. "All of the foods allowed are nutritious—it's some of what's <em style="box-sizing: border-box;">not</em> allowed that worries me," says Dawn Jackson Blatner, RD, a FITNESS advisory board member and author of <em style="box-sizing: border-box;">The Flexitarian Diet.</em>"I love the focus on eating fruits and vegetables, giving refined sugar the ax, and ditching processed food, but restricting whole grains, potatoes, legumes and dairy isn't healthy." If you're interested in trying the diet, Blatner suggests modifying your Paleo program with a more general "clean eating" focus, incorporating legumes (plant-based protein!), low-fat dairy (probiotics!) and whole grains (fiber!).</span></div><h3 style="background-color: white; box-sizing: border-box; font-family: source_sans_prosemibold, Verdana, sans-serif; font-size: 2rem; line-height: 24px; margin: 10px 0px 0px;">The 10 Commandments of the Paleo Diet</h3><ol style="background-color: white; box-sizing: border-box; font-size: 16px; left: 1em; line-height: 24px; position: relative;"><li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt not eat processed foods.</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Honor thy egg, nut and (grass-fed) meat.</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt refuse refined sugars and grains.</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt give up gluten.</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Remember thy natural sweeteners (raw honey, dates, maple syrup).</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt bypass beans and legumes—yes, that means you, peanut butter!</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt avoid most alcohols. (Non-colored spirits, like vodka and gin, are best.)</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Honor thy coconut (flour, oil, water, etc.).</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt vary thy veggies.</span></li>
<li style="box-sizing: border-box; cursor: text; list-style-image: none;"><span style="font-family: Georgia, Times New Roman, serif;">Thou shalt not sip sugars.</span></li>
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What Is the Paleo Diet? A Beginner's Guide

Imagine this is your daily menu: Coffee, a couple of scrambled eggs and half a cantaloupe for breakfast; a tossed salad with shrimp and avoc...

The Shocking Diet Tweak That Helps You Lose Weight

Diets Weight Loss 08:37

<div dir="ltr" style="text-align: left;" trbidi="on"><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">By the time you leave work, hit the gym, head home, and throw dinner together, it's practically already time to hit the sack. Sound familiar? While eating a late dinner is the reality for many of our go-go-go lifestyles (hey, at least we're eating one!), a new study published in <em style="background-color: initial; box-sizing: border-box;">Cell Metabolism</em> shows it may also sabotage our waistlines, further suggesting that timing really is everything when it comes to healthy eating.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://bestfitexercise.blogspot.com" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYzgABixE0p4JD4ZP_1KmOX4whoSASQY3bcQPp4NfY4jRj0D3jH1pH_3Lu1C6hbYgtjOB7SvO-pNWuQ7xQgfVJiIFCiZPQFyajoI_7MkvF5njqoYQxgiM6tny24ra3156EDTDPTRv-szJc/s1600/600_woman-eating-cake.jpg" /></a></div><center><script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br />
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</center><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br />
</span></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Researchers at the Salk Institute in San Diego subjected some 400 mice (at various weights) to different diets—one high in fat, one high in fat and sugar, and one high in sugar. Regardless of the diet plan, the mice that ate within a 9- to 12-hour timeframe developed less body fat than their counterparts that had the whole day to eat, even though they consumed the exact same number of calories.</span></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">"Your body clock ensures that metabolic enzymes are ready for the cycle of consuming food, storing energy, fasting, and burning energy," says Amandine Chaix, a postdoctoral researcher at Salk Institute, and author of the study. "If you eat at an improper time, you disturb the system, and your body may not metabolize the calories you consumed as efficiently."</span></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"></div><div class="block-inject block-inject-2" id="block-inject-2" style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px;"><div class="block block-block" id="block-block-5--2" style="box-sizing: border-box;"><div class="content" style="background: none; border: 0px; box-sizing: border-box; padding: 0px;"><div class="ym" id="ym_769334758672637649" style="box-sizing: border-box;"></div></div></div></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The best part? The researchers even weekend-proofed their theory (when most diets get tossed to the curb), giving the time-restricted subjects two days of full access to high-fat meals. Still, these mice gained less weight than their always-free-wheeling counterparts. "The fact that it worked no matter the diet, and the fact that it worked even when taking a break on the weekend, was a very nice surprise," says Chaix. The researchers say this suggests that the time-restricted diet can withstand some temporary interruptions (read: when life gets in the way).</span></div><div style="background-color: white; box-sizing: border-box; font-size: 16px; line-height: 24px; margin-bottom: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ready to test the time-restriction idea on yourself? Schedule your mealtimes as best you can, making sure your first and last meals of the day are within 12 hours of each other.</span></div></div>

The Shocking Diet Tweak That Helps You Lose Weight

By the time you leave work, hit the gym, head home, and throw dinner together, it's practically already time to hit the sack. Sound fami...

The DASH Diet Plan: 8 Foods That Lower Blood Pressure

Diets Weight Loss 08:30

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What Is the DASH Diet?</h4>
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<span style="font-family: Georgia, Times New Roman, serif;">Pretty much every time you walk into the doctor's office, the nurse or assistant straps a cuff around your <a class="word-link" href="http://www.fitnessmagazine.com/videos/body-parts/arms.htm" style="box-sizing: border-box; color: #d8007c; text-decoration: none;">arm</a>—and for good reason. About one in three American adults has high blood pressure, or hypertension. And they face a dramatically increased risk of heart attacks, strokes, and other health issues.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If your blood pressure reading is on the high side, your MD may suggest the DASH diet (it's short for Dietary Approaches to Stop Hypertension). Long before low-carb and gluten-free reigned, the DASH diet plan debuted in the April 17, 1997, issue of <em style="box-sizing: border-box;">The New England Journal of Medicine</em>. The DASH plan cut blood pressure enough that if everyone adopted it, heart disease cases would decrease by 15 percent and strokes by about one-fourth, according to a group of researchers supported by the National Heart, Lung, and Blood Institute.<br style="box-sizing: border-box;" />The DASH diet plan stresses:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">• Whole, unprocessed foods, including fruits, vegetables, and low-fat dairy products.<br style="box-sizing: border-box;" />• Cutting back on sodium (2,300 mg per day if you're healthy, 1,500 mg per day if you're at-risk or already have heart issues).<br style="box-sizing: border-box;" />• Getting 55 percent of your calories from high-quality carbs, 18 percent from protein, and 27 percent from fat.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">"The DASH diet, year after year, is ranked as one of the best diets out there," says Gina DeVito, RD, certified dietitian-nutritionist for Forme Urgent Care and Wellness Center in White Plains, New York. A meta-analysis published this month in the <em style="box-sizing: border-box;">British Journal of Nutrition</em> found people who followed the DASH diet plan reduced their 10-year risk of heart problems by about 13 percent. And if you switch to DASH from a diet high in convenience foods, you'll likely <a href="http://bestfitexercise.blogspot.com//search/label/Diets%20Weight%20Loss?&max-results=11"><span style="color: magenta;">lose weight</span></a> as well as improve your health, DeVito says.</span></div>
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Dash Diet Food List</h4>
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<span style="font-family: Georgia, Times New Roman, serif;">You don't need to adopt the entire DASH plan to net these perks. Merely focusing on whole foods can go a long way toward whittling your waist and reducing your blood pressure, DeVito says. Try these:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">•<span style="box-sizing: border-box;"> Sweet potatoes</span>. Their vitamin A and fiber further boosts blood vessel health.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Beans</span>. Any type works, but white beans shine brightest. Just rinse canned brands first to reduce sodium.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Winter squash</span>. Sub spaghetti squash for pasta to cut calories.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Fish.</span> Steak-like catches like halibut and cod boast the most potassium.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Clams</span>. Get them fresh, not canned, to skip salt and preservatives.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Dairy</span>. Look for low-fat yogurt, milk, and cheese.<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Fresh juice</span>. Run carrots or oranges through your juicer (pre-packaged or concentrated varieties aren't always as nutrient-dense, DeVito points out).<br style="box-sizing: border-box;" />• <span style="box-sizing: border-box;">Bananas</span>. America's favorite fruit provides about 13 percent of your daily potassium needs.</span></div>
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The DASH Diet Plan: 8 Foods That Lower Blood Pressure

What Is the DASH Diet? Pretty much every time you walk into the doctor's office, the nurse or assistant straps a cuff around your ...