Heart Rate Monitor Training

Heart Rate Monitor Training -What is it?

The idea of heart rate monitor training may seem a little far-fetched, but the growing popularity of personal fitness devices is making heart rate monitors more and more common. A great deal of workout equipment and personal devices come equipped with heart rate monitors. The question is do you have any idea how to use them properly?

Heart rate monitor training is to help you learn how to properly use your personal device or independent heart rate monitor. Monitoring your heart rate during workouts and marathons can prove to have many benefits; such as helping to monitor your training and assure proper recovery after extreme physical events. Heart rate monitoring can also give you a visual of how hard you are running at what times. This will give you the ability to see when you should be working harder or giving yourself time to recover during marathons or extreme events.

Heart rate monitors can be enabled to beep when your body reaches specific heart rate levels.

  • 50%-60% of maximum heart rate is the ideal training and fat burning level.
  • 60%-70% of maximum heart rate the recovery zone.
  • 70%-80% of maximum heart rate is the training zone that develops and improves the cardiovascular system.
  • 80%-90% of maximum heart rate is the anaerobic zone and is used to develop your lactic acid system.
  • 90%-100% is the red zone and is meant only for short periods of time, it is beneficial to developing speed during sprints.

In order to train by these heart rate monitoring levels, you must accurately monitor your heart rate. Over time, you will gain an understanding of when your body reaches these different labels as everyone’s heart rate is different and can reach different levels at a different time.  In order for you to effectively use heart rate monitoring to your advantage, you will need a constant feedback on your own heart rate. For complete heart rate training, a heart rate monitor that has a chest strap is most effective.

It is best that you always keep in mind the different factors that can affect your heart rate. Such as sleeplessness, caffeine, stress, and extreme heat. All of these factors can alter your heart rate, causing your body to be working out in a different zone than your heart is.

How to Begin Heart Rate Monitor Training

The first step to heart rate monitor training, besides the obvious of purchasing a heart rate monitor.  Come up with a plan. You will need to monitor your heart rate and learn your body’s reactions to different heart rate levels. Once you have a general idea of your normal heart rate levels. You will become aware of the workout levels you wish to meet and for what periods of time. Here you’ll be able to monitor your goals. Wear your heart rate monitor for every workout and take note. Eventually, you will have a must better understanding of your heart rate and your body’s reaction to the different levels.

7 Reasons You Should Be Eating Local, Raw Honey

The many uses and benefits of honey have been a hot topic and growingly popular among the newest health trends. As with most things, if its available in your area, choosing local raw honey is always the best choice. Local raw honey has so many benefits that the sweet liquid sold in supermarkets doesn’t even begin to compare to. Once you have tasted honey that is harvested close to home, the teddy bear jar on the shelf will never tempt you again! Raw honey is the most beneficial because it has not been subjected to a vigorous pasteurization process. Pasteurization kills the majority of health benefits that honey provides.

1.)  Allergy Relief

One of the most popular uses of local raw honey is to treat allergies. Local raw honey will have the tiny amount of local pollen that triggers allergies. It is believed that a tablespoon of local raw honey a day, purchased as close to home as you can get it, will build up your immune system to local allergens.

2.)  Probiotics

Local, raw honey is a good source of probiotics. Probiotics are good bacteria that benefit your gut and intestines. Good bacteria are an essential part of your gut working properly and promoting healthy digestion.

3.)  A Sore Throat and Cough Relief

Having a jar of local, raw honey on hand during cold and flu season is the best way to naturally combat all of the ailments that are soon to come. A spoon full of honey work to both soothe a scratchy sore throat, by coating it and as a beneficial cough suppressant.

4.)  Sugar Substitute

While there is no doubt an array of different alternative sweeteners available, local raw honey is the one that doesn’t leave you guessing about a nutrition label. Honey is a perfect sweetener for anyone trying to cut out refined sugar and the best part is you know without a doubt where it comes from, how it’s made, and that there are no chemical additives!

5.)  Treating Minor Cuts and Sores

Raw, local honey doesn’t resemble the liquid amber found in stores. In fact, it Is more of a creamy texture than a liquid at all. This makes it an easy and natural salve to apply to minor burns and sores. A thick layer of raw honey acts as an antibiotic ointment; it can kill bacteria and reduce inflammation.

6.)  Antioxidants

Local, raw honey is a great source of antioxidants! Just a spoonful a day is enough to raise the number of antioxidants in your blood and keep your body fighting off free radicals that are associated with cancer and other serious illnesses and diseases.

7.)  Sleep

Honey at bedtimes has been linked to a good night’s sleep. Honey encourages the natural release of melatonin in the body, the sleep hormone. Melatonin also helps to increase immunity and the rebuilding of tissue while you are asleep. A bedtime honey routine can help you fall asleep faster and wake up fresh and rejuvenated the following morning.

8 Raw Vegan Lessons That Helped Me Switch To Paleo

I would have always considered myself healthy. My weight never went above the recommended weight requirements for my height, I ran almost every day, I was usually really active and ate pretty well… I had realized in the years prior that eating highly processed carbs was not the right answer for my body (or really anyone’s body), and I had teetered between a raw Vegan diet heavy with greens and fruit to more of a low-carb lifestyle. I know there are some Paleo people out there that will write about how bad the raw Vegan diet is… and conversely, I have read some scorching articles from Vegans about Paleo and barbaric “meat-eaters”. When really the truth of the matter, should focus on the quality, type of food, and moderation of any “diet”… I put “diet” in quotations for a specific reason that I will get to later.

Green Smoothie
pelambung / Pixabay

Lesson #1 & #2: How to Make Smoothies AND the Importance of “Greens” in a diet

I learned some good “diet” tools of the trade being a raw, Vegan. I traded my mom’s necklace that she brought me in for my first high-speed blender – a Vitamix (after breaking my cheap one — actually it turned on a few hours after the motor cooled down, but it did smell in the kitchen for a while). The smoothie I wanted to blend consisted solely of greens and included: parsley, celery, cucumber, carrots, dandelion greens, a smidgen of spinach, sea salt and lime. When I finally did blend that green smoothie, it tasted delicious – only because I had used to eating more and more greens every day. This obsession with greens and green smoothies helped me lose weight, got rid of that pesky psoriasis I had after my first child, more energy and made me smell like “lettuce” – not sure if that’s a good or bad trait.

After a while, I settled into my favorite daily smoothie of blueberries, spinach or romaine lettuce, banana made with homemade almond milk.  (Smoothie Tip: bananas cover the taste of spinach tremendously). Not only did being a raw, vegan teach me to make smoothies at the drop of the dime or combine previously inedible greens into new dishes in new and interesting ways, but it’s an essential part of being Paleo as well.

Lesson #3: Eat Weeds

One ingredient you may have noticed with smoothies was dandelion greens… guess where I got em? At the store? Nope. I picked them out of my yard. In fact, I can tell you some things about picking dandelions. First, the older the dandelion, the more bitter it will taste. That 5-foot dandelion that you have been meaning to take down – you should just put it in your compost.

However, the little ones that have just begun to flower – those are WAY less bitter. The great thing about dandelion is that the whole thing is edible – the flower, stem, leaves and even root (makes a great healing tea for just about everything). I prefer the thinnest dandelion leaves that I can find and the flowers.. they are actually pretty good. Going back to the point – is weeds. This is something that you almost never read about Paleo, but our ancestors ate weeds – and a lot of them (well when the weather was nice). In fact, the edible weeds are surprisingly super-nutritious, even more so than some “super” foods.

distelpics / Pixabay

Lesson # 4: Digestion AND Herbs as Medicine

One name that you never hear in Paleo is Ann Wigmore. She was actually one of the founding “members” (since it’s not really a club, but member sounded really good right there) of a raw, vegan “diet”.  Ann Wigmore stated that ….  sprouts and the nutritional benefits.

Lesson #6: Using Real Food to Make Dessert

One thing that is strikingly similar to Paleo and raw Vegan “diets’ is dessert. Maybe I only picked the healthier dessert of both lifestyles; however, both utilize honey and maple syrup as the main sweeteners. Dates are used more in Vegan dishes, than Paleo due to the high sugar content. Honestly, I rarely ate dates on the Raw Vegan diet, they did not make me feel good (probably because of the sugar). But right away I noticed in Paleo… desserts made with macadamia nut crusts, puddings made with honey or maple syrup, pies or cakes made with almond meal or almond flour. Really – it didn’t seem that different. In fact being a raw Vegan is even more difficult to create these dishes due to the restrictions on food. And when you make that dessert exactly right, it’s difficult to stay away.

Lesson #7: Simplicity

Which brings me to my next lesson – simplicity. One day, many years ago, I sat in a similar chair that you are sitting in right now. Where I was scouring the web for more raw, Vegan recipes. It seems like every week, the recipes became more complicated, more complex. Suddenly, there were raw, vegan recipes for everything that you would usually eat as processed carbs.

Lesson #8: Do What Works for You

This is an optional choice for obvious reasons. Some individuals will have to rework their entire way of eating to find which foods work for their body.





Is Peanut Butter Bad for You?

Peanut butter is more than likely the most popular nut butter, whether you are buying it prepackaged, fresh ground or grinding it yourself; it’s a hit with just about everyone who doesn’t have a peanut allergy. It isn’t any secret that peanut butter is a good source of protein, but is it bad for you? No, it isn’t bad for you at all but that doesn’t mean its Paleo either. Obviously, like everything else, you shouldn’t eat an entire jar in one sitting. But in moderation it’s is a fairly well-balanced food option. 

How Processed is Peanut Butter?

Peanut butter ranks pretty high, as a healthy option, on the excruciatingly long list of processed foods that are readily available. Unlike the majority of other foods, peanut butter doesn’t go through a vigorous process of processing and pasteurization. Generally speaking, peanut butter is simple; Its ground peanuts. That’s not to say that there aren’t any additive’s, such as sugar. But the list is relatively low.  You simply need to check the label of the peanut butter of choice. Unlike other processed foods, peanut butter doesn’t lose all of its nutrients during processing. In fact, studies have shown peanut butter loses less than 5% of its nutrients due to processing.

However, cashew or almond butter would be even more reasonable when it comes to Paleo. Peanut butter is technically not considered Paleo. This article merely allows individuals to see what peanut butter has incorporated within.

Nutrients in Peanut Butter

While a tiny portion size of 2 tablespoons can make it extremely easy to overindulge, with a little self-control peanut butter can be a great healthy snack or addition to your meal. The first thing to take into consideration is how many added ingredients are in your peanut butter; the less the better. Remember, all it takes to make peanut butter is peanuts. Also, if you are eating a “Low-fat” variety, chances are it has more sugar in it and the same amount of carbohydrates. Instead, opt for a natural or fresh ground. You may have even noticed that many markets and grocery stores have added the option of grinding your own peanut butter right there in the store, just like you would coffee.  Once you have found the proper peanut butter for you, the health benefits are pretty impressive.

  • A good source of vitamin E and vitamin B-3. Vitamin E wards of inflammation in the body and cell communication.
  • A serving has 4.4 milligrams of niacin; niacin helps your cells produce energy, as well as, cell development.
  • Also a good source of magnesium and copper; one serving contains approximately 15% of the daily recommended value of magnesium and 21% of daily recommended copper.
  • Each serving contains 188 calories, 7.7 grams of protein, 16 grams of fat, and 6.9 carbohydrates.

While Paleo Living does not endorse that peanut butter is official “Paleo” we understand an individual who may not be able to get ahold of almond or cashew butter. Whatever the reason may be, this article is to show what peanut butter could offer.

So, in conclusion, peanut butter is not the best choice. Nor is it considered paleo.

Alcohol vs Marijuana

AgencjaAIAC / Pixabay

What is More Dangerous, Marijuana or Alcohol?

In recent times, marijuana has slowly become less and less of a taboo subject, however, there is the debate about alcohol vs marijuana? The gradual legalization has made marijuana a hot topic, both for its recreational uses and medicinal properties. The biggest questions that remain are, is it dangerous and is it more dangerous than alcohol? Given the length of time that alcohol has been legal most people would assume that it is the safer option, but is that true?

Risk from Alcohol

While alcohol may be readily available to anyone over the age of 21, it still comes with risk both to your judgment and health. According to the CDC, excessive alcohol consumption leads to around 88,000 deaths annually. Alcohol consumption comes with both long-term and short-term effects on a person, such as:

  • Impairment of judgment leading to injuries from motor vehicle accidents, drowning, falls and physical instability.
  • People under the influence of alcohol could become violent, which has led to murder, assault, and sexual assault.
  • Fetal Alcohol Spectrum Disorders among women who are pregnant and consuming alcohol may lead to miscarriage, death, and birth defects.
  • Excessive alcohol use can lead to high blood pressure, stroke, liver disease, heart disease, and digestive problems.
  • Mental health problems
  • Alcoholism
  • Learning and memory problems that can affect the ability to learn or remember things later in life.

Risk of Marijuana

Many people see the risks of marijuana use to be far less than that of alcohol consumption. There are still risks to using marijuana despite the fact that it is natural. Which would be the reason for its long-term legal issues. Marijuana was made illegal in 1937 for reasons that aren’t quite clear. According to the CDC, the risk of marijuana use includes:

  • Impaired immune response
  • Possible negative effect on heart function
  • Short-term memory impairment and learning abilities
  • Long-term effects on the lungs, similar to those of smoking cigarettes
  • Decreased sperm count
  • Interference with ovulation and pre-natal development

Alcohol and Marijuana; In comparison

Comparing alcohol and marijuana side by side may leave you feeling a little stunned. Alcohol has been legal since 1933, even though the only benefit of consuming alcohol in excess, as most people do, is a few possible hours of euphoria. Marijuana has been illegal since 1937 and has been proven to have medicinal purposes far beyond its recreational reputation. When comparing them side by side, it is best to keep in mind that both can be vices and both can be beneficial. They, also, will both have a different effect from person to person. According to a study conducted by, Pew Research,  69% of Americans believe that alcohol is more dangerous than marijuana. The truth is there isn’t a scientific answer to whether or not one is more dangerous than the other. Both marijuana and alcohol have a risk and until further research is done, consumer opinion will reign the topic of whether or not one is more dangerous than the other.

Is It Paleo? Deli Meat

When it comes to convenience, it’s tough to beat deli meat.

Ham, turkey, salami, prosciutto, roast beef, and dozens of other options are sold in almost every grocery store, and they require no preparation whatsoever to eat.

Traditionally, lunches and sandwiches rely heavily on such cold cuts, but there are a ton of popular news articles that paint these meats as incredibly unhealthy.

Are Deli Meats Healthy?

There are many reasons bandied about as to why deli meats may be unhealthy. I’ll quickly look at them one by one:

  1. Nitrates and Nitrites. Nitrates and nitrites are often used as preservatives in deli meats. And somehow, it’s become “common knowledge” that nitrate contribute to cancer and heart disease. Luckily, that isn’t the case. Check out Chris Kresser’s article for a full explanation as to why, but the short answer is that the science just isn’t there, and most nitrates come from either vegetables or our own bodies anyway.
  2. Oxidized Fats and Heterocyclic Amines. When many foods are exposed to high temperatures, either the fats or the combination of sugars and proteins start to change and create compounds that are harmful to humans. And this is potentially the case for some processed meats like bacon, hot dogs, etc. However, most deli meats are cured rather than cooked, and those that are cooked are usually cooked at a low temperature.
  3. Low-Quality Animals. This is something that can’t be overlooked, particularly in the U.S. Most deli meat is not made from animals that were fed natural diets or taken good care of. Much of the deli meat that you can buy is of a lower quality as a result, but probably no lower than much of the raw meat you could buy at the same grocery stores.
  4. High Sodium. This is another common critique of deli meats, and it’s not completely off-base. The thing is, overall sodium intake is less important than the sodium-to-potassium ratio, but since deli meats are high in sodium and not in potassium, that’s not a good thing, health-wise.
  5. Additives. The worst part about deli meats is often not the meat itself – it’s what’s added to the meat. For instance, many deli types of meat contain things like gluten, processed sugar, artificial flavors, and other additives. Eating foods containing these ingredients may be more than a little risky.

The good news is that some deli meat comes to us free from terrible additives and possibly even from humanely-raised animals. And it’s this sort of meat (which looks more like actual meat) that Paleo experts generally agree can mean the difference between a yucky food and a great snack.

What do other Paleo gurus say?

Nell Stephenson says: “Nix those oh-so-common options that we see in any random grocery store, like good old Oscar Meyer Bologna or Buddig Chicken and investigate which if any meats are available to you that truly do fall within the parameters of Paleo. [Aim for] an ingredient panel such as ‘Ingredient: turkey.’ That’s what you’re going for, and if there’s anything else included, do your best to pass on that brand until you find another.”

Mark Sisson says: “My general recommendations are to stick to the quality stuff, with ingredients you recognize. Eat moderate amounts. Use it as a garnish, trail food, with cheese (if you do dairy), or as a topping on other dishes. Buy from trusted suppliers if it’s cured and in sausage form; if it’s straight up turkey breast or roast beef, make sure it comes from a single slab of real animal.”

So is deli meat Paleo?

Yes, but be cautious.

Make sure to look for meat that does not contain the additives mentioned above. Try not to make deli meat the center of your diet.

The best deli meat has a visible grain or streaks of real fat from the source. It’s even better if your deli meat comes straight from a single animal. If you cannot find this quality deli meat, it may be best to cook your meat at home and slice it yourself. That way, you can guarantee its ingredients.

Issue No. 35

Worried About Metabolic Syndrome? Try These Changes

Metabolic syndrome is becoming exceedingly popular; though it is debatable among experts as to whether or not it should, in fact, be considered a disease at all. Metabolic syndrome is better described as a group of risk factors for high blood pressure, high blood sugar, abdominal fat, and unhealthy cholesterol levels. To be diagnosed with the Metabolic syndrome, you must have at least three of these risk factors, according to, WebMD, simply having one of these risk factors on your health is dangerous, but when you are at risk for all of them you may be in store for some serious health problems. Being diagnosed with Metabolic syndrome puts you at a high likelihood of blood vessel and heart disease. These factors, in turn, increase your chances of a heart attack, stroke, and diabetes. Metabolic syndrome is most commonly controlled by lifestyle changes and adjustments.

Foods to Avoid

alcohol photo

1  Alcohol

Those who have been diagnosed with the Metabolic syndrome and are looking to make a diet and lifestyle change in order to improve their health should avoid the over-consumption of alcohol. Studies have shown that those who consume alcohol, especially liqueur, are 95% more likely to have the Metabolic syndrome.

Limiting Alcohol content to ONE drink per a day for the ladies or TWO drinks a day for men will

2  Fried and overly processed foods

Fried and processed foods are a good option for anyone looking to have control over their diet. Switching to a healthy diet to reduce or control Metabolic syndrome is no different. Avoid eating foods that are filled with empty calories and overly processed fillers. Foods that are high in salt and oil content, such as fried foods, are also better off being avoided. Clean and healthy eating can easily be the answer to eliminating your risk factors and beating Metabolic syndrome.

Try to bake food and make your own food at home. Instead of going out for those salty fries (which are great when you have a salt craving), try baking sweet potatoes at home. Sweet potatoes are great for you and super easy to make!

3  Foods with Trans Fat

Avoid any food with “hydrogenated oil” even partial or “partially hydrogenated”. Food companies are NOT required to label hydrogenated oil if it’s below

4  Refined Sugar

Refined sugar, is never a healthy option, it is best avoided when at all possible. Especially, when you are trying to manage Metabolic syndrome. Sugar is among the top, if not number one, on the list of foods that contribute to disease.

Is It Paleo? Panko

One comment I often get from people who are just starting to clean up their diets is that they miss crunchy foods.

And it’s true.

When you cut out all chips, crackers, cookies, and other grain-driven foods, the only crunch you’re generally left with is raw veggies and some fruits.

The answer to today’s “Is It Paleo?” is going to be pretty obvious, but it’s worth talking about because it’s easy to forget just how many foods are made from processed ingredients that wreak havoc on our bodies.

What is Panko?

Panko is a Japanese breadcrumb with an unorthodox origin.

Panko (meaning “bread child”) starts out as a hunk of, well, bread. After it’s left to rise multiple times, it gets flattened with a metal weight and then electrocuted. That’s right—panko is electrified bread. Shocking (sorry – pun intended).

After it’s been zapped, it’s cut into small pieces and then passed through filters that reduce it down to the small, jagged pieces everyone knows as panko.

It sounds pretty awesome—who gets to say that they eat electrified food very often? However, there are a few things to keep in mind before we make a final decision on these Japanese breadcrumbs.

Is Panko Healthy?

First, it’s important to remember that, just like regular breadcrumbs, panko crumbs are made from grains.
In particular, panko is sometimes noted for its acrylamide, a compound that forms when grains are cooked at high temperatures (can you get much hotter than straight electricity?). The World Health Organization (WHO) itself released a report saying that acrylamide is a “public health risk.” Some dangers cited included degenerative nerve changes, tumors, and hormone issues. In addition, WHO labeled acrylamide as carcinogenic (cancer-causing).

It is, of course, also important to recall the more common reasons why those following the Paleo diet go grain-free.
Remember that grains generally contribute to inflammation, gut issues, and all the diseases and disorders that arise from inflammation and gut issues (like heart disease). Also, the toxins in grains (such as gluten) damage the gut lining and make it difficult for our bodies to absorb nutrients.

Not surprisingly, Paleo experts have come to a consensus rather quickly about what to do with panko.

What do other Paleo gurus say?

Kelley Herring says: “Panko is bad news when it comes to your health.”

Marla Sarris says: “Is panko Paleo? NO.”

Is Panko Paleo?


All of the toxins of grains can still be found in panko.

Fortunately, there are numerous alternatives. If you’re trying to bread something in true Paleo style, try almond flour or ground pork rinds.

Issue No. 36

Is it Paleo? Flaxseed

Have you ever tried to do something that you thought would take five minutes, only to realize two hours later that it would probably take five days to do properly?

Well, let’s just say that analyzing flaxseed in detail would probably take that long, and neither you nor I would be particularly better off for it.

Are Flaxseeds Healthy?

I’m not 100% sure why this is the case, but researchers have done a lot of studies on flaxseeds, flax meal, and flax oil.

Worst of all, the results are all over the place and are generally inconclusive.

What that means is that flax probably isn’t as bad as some people think, but there are definitely reasons to not consume too much (at the least).


The primary concern with flax is that the fats in flaxseeds are polyunsaturated, which means that they can be oxidized quite easily and quickly, which in turn can lead to a lot of damage in your body.

Whole flaxseeds can protect themselves against oxidation. However, that means that they also protect themselves against being digested. That’s a twofold problem. First, you won’t get much benefit from eating whole flaxseeds. And second, if you have any pre-existing digestive issues, flaxseeds may aggravate the problem.

Flaxseed oil and ground flaxseeds can both be digested, but they’re very easily oxidized. And that’s a big problem.


A couple studies, including this one, have demonstrated that increased ALA (alpha-linolenic acid, one of the primary fatty acids in flaxseed) has been shown to increase the risk of prostate cancer.

That research is a bit uncertain, but it’s there.

Lower Testosterone

If you’re wondering, this is not generally a good thing for men OR women. You want your body to regulate testosterone and estrogen on its own, not under the influence of any food that over-regulates.

However, flax seeds appear to lower testosterone.

What Do Other Paleo Gurus Say?

Mark Sisson: “If you’re a vegetarian or unable to get your hands on animal sources of Omega-3 fatty acids, a seed like flax might be a decent option, but for this grass-fed-meat-eating, fish-oil-swilling, antioxidant-rich-vegetable chomping audience, I don’t see why flax needs to be part of the dietary equation.”

Robb Wolf: “I’d never really had problem with flax seed, the usage of flaxseeds because the amount of Omega-3s that you get from that are small and if you just handle them properly (like grinding them fresh), use them immediately, don’t cook with the stuff, then you should be good to go.”

Are Flaxseeds Paleo?

Flax is not very Paleo.

Whole flaxseeds probably aren’t that bad, but they aren’t digested well in any event. Ground flax goes rancid very fast, and flax oil even faster.

Flax doesn’t have nearly as much going for it as mainstream experts believe since the omega-3s are not converted very well to active forms of omega-3.

I wouldn’t avoid a dish just because it contained flax, but I certainly don’t seek it out.

Issue No. 37

Is Coconut Aminos Paleo?

Are Coconut Aminos Paleo?

A savory, salty and a delicious flavor enhancer for a variety of dishes, coconut aminos are made from raw coconut tree sap and sea salt, then naturally aged. It’s also a fermented product. Used as a substitute for both soy sauce & tamari, as well as Worcestershire sauce, even a few dashes can deepen the flavors of many kinds of foods, from soups to egg dishes to stir-fries. The soy-free sauce also contains 17 different amino acids and is low on the glycemic index. While a relatively small amount of this sauce is used, the amino acids it contains can rebuild and repair muscle tissue, as well as enhance the immune system and increase our energy.

So, is it Paleo?

Did our Paleolithic ancestors take the time (or have the knowledge) to make coconut aminos? Probably not. Staunch Paleo purists advocate that fermented foods are not part of the Paleo diet, and that fermentation is only datable back to the Neolithic Era. But as the two key ingredients in coconut aminos are naturally-found coconut sap and sea salt, others would argue that they beg a nod to the Paleo plate.

What do the Paleo gurus say?

Diane Sanfilippo says: “If you’re like me—sensitive to both gluten and soy—try coconut aminos. It is one of the best substitutes I have found in years and I now actually prefer the taste of it to soy sauce.”
Mark Sisson says: “…tastes somewhat like soy sauce. It’s not an exact match, but it’s not really trying to be an exact match. Coconut aminos are their own beasts, and these happen to be tasty beasts. Trace amounts of certain amino acids in a sauce that you’ll consume by the tablespoonful probably aren’t going to amount to much of anything. Consume it for the unique taste and the lack of soy and wheat.
Nell Stephenson says: No, it’s not paleo for two reasons – it’s got salt and it’s fermented. For athletes, some added salt to the diet is permissible, however, fermented items wouldn’t be. I will say, that I’d prefer to see a client use a small amount of that if they chose to do so, over even a trace of soy!


Not Paleo…but a good accompaniment to foods on a Paleo diet. While they don’t fit the strict definition of Paleo because of the fermentation process they undergo, a few coconut aminos can add taste and variety to a Paleo menu without harm, say most experts.

Issue No. 20

Benefits of Clove Oil

abuyotam / Pixabay

Clove oil is extracted from clove buds, flower buds found on trees in the Myrtaceae family native to Indonesia. Clove is most commonly known in its ground form as an Indian spice.  Clove oil has historically been used for the treatment of many illnesses, the most popular being oral care. But as essential oil’s gain popularity and homeopathic remedies become all the rage, you may find yourself questioning what else clove oil can be used for?

1.)  Stye

A stye is an inflammation on or around the eyelash, you may experience pain, swelling, and irritation to the eyes. A stye is typically quite visible and easy to diagnose. Clove oil can be used to treat the eye and reduce the irritation and pain. Simply apply a small amount of clove oil directly to the stye, avoid getting the clove oil in your eye as it may cause irritation.

2.)  Ear Ache

Living with an earache can be difficult and painful; clove oil is believed to relieve both the pain and fight off infection. It is suggested that by placing a drop of clove oil in the ear canal, you can have near instant relief from an earache.

3.)  Insect Repellent

Clove oil has become a popular ingredient in insect repellent, especially insect repellant made completely of essential oils. Clove oil can be combined with other essential oils or diluted to use by itself. Do not apply clove oil directly to the skin, rather use a diluting oil or rubbing alcohol at a 1:10 ration of clove to a diluting agent. You can then place your homemade repellant in a spray bottle or roller ball for convenient use.

4.)  Dental Health

Due to the germicidal content in this type of oil, it is most commonly known for its uses to relieve dental pain. Clove is believed to be an effective way to relieve toothaches, cavities, sore gums, and bad breath. According to, Organic Facts, caution should be used when using clove oil to treat oral problems. Too much clove oil or no diluting it properly may lead to burns inside of the mouth.

5.)  Candida

Candida is the most common cause of fungal infection, such as athlete’s foot. Many varieties of candida fungal infections are harmless, but if the immune system is compromised, candida can cause dangerous disease. Candida is most common in the intestines and throat, which are well treated with this oil. Clove oil cannot eliminate candida overgrowth, however, it can be used in mild to moderate cases to manage the growth of candida, according to enatural healing.

Green Tea Extract, Can It Really Help with Weight Loss?

raoyi163 / Pixabay

What Exactly is Green Tea?

Green Tea, Similar to black tea and Oolong tea, is made from Camellia Sinensis. The difference between these widely popular teas is the process in which they turn into a tea. Oolong tea and black tea are created by fermenting camellia sinensis, for different time periods. Green tea is made from the same leaves, however, with no fermentation process. Instead, the leaves are pan-fried or steamed and then quickly dried to prevent oxidation. The tea is then made by steeping the tea leaves, like with most varieties of tea available. The different types of green tea available are a product of different crops. Different growing conditions and cultivation processes can result in different types of green tea, according, Wikipedia.

Why Use Green Tea Extract?

Let’s face it, tea is widely popular as, especially in Asian culture. It can frequently be found paired with sushi as well as in bubble teas. Matcha tea is believed to be one of the healthiest varieties of drink available, but not everyone is up for its acquired flavor. If this is the case, you can easily purchase green tea extract. Green tea extract has all of the health properties of drinking your daily dose of green tea, in many cases, it may be even more potent. Green tea extract is believed to have an array of health benefits, ranging from killing cancer to aiding in weight loss, or just giving you a good old fashioned daily dose of caffeine. Not to mention it is packed full of antioxidants.

Green Tea Extract for Weight Loss

There is a vastly larger chance that if you were to read the ingredients label on a bottle of weight loss supplements, that you would find green tea extract listed. You can even purchase specific “green tea” weight loss supplements. Green tea extract is believed to increase metabolism, though it is still considered skeptical as to whether or not the increase in metabolism is due to the green tea itself or the amount of caffeine that it contains.  However, the majority of people who use green tea extract as a weight loss supplement report results. It is recommended that you always consult a physician before starting a weight loss supplement. You should also be aware of any extra additives that may be in the green tea extract or supplement that you choose to use.  Pure green tea extract can be purchased in liquid form and taken orally or added to food that you consume, such as smoothies. It is also readily available at health food stores in capsule form, to be taken daily to aid in weight loss.

Green or Matcha extract has become widely popular for its believed health benefits, especially the benefits that it may have on weight loss. The combination of antioxidant’s and caffeine are believed to greatly boost energy and metabolism, as well as providing you with many other health advantages’ from the same supplement. Tea is the perfect option for someone who is already on their weight loss journey and is looking for a little boost. It is also a great caffeine replacement for coffee and soda drinkers looking to cut out their surgery habits.

A Guide to Mindful Eating for a Healthy Weight

geralt / Pixabay

Maintaining a healthy weight doesn’t mean that you have to go jump on every diet bandwagon that comes in and out of popularity. Diet fads are always coming and going, but all you really need to do to maintain a healthy weight Is to keep mindful eating habits. Being aware of everything you put into your body is the quickest way to keep yourself on track.

Stay aware of what you are eating

One of the best ways to keep yourself on track is by staying self-aware and holding yourself accountable. Start out by keeping a food diary. Writing down everything that you eat and drink; at the end of the day look over everything you ate and how many calories you took in, along with how many calories you burned for the day. This will help keep you self-aware, and before you know it you will begin thinking through everything you eat before you eat it.

Think Before You Eat

When something looks delicious and is tempting you; take a moment to think it over.

  • Are you really even hungry or does it just look good?
  • Is it healthy or something you will regret later?
  • Have you splurged yet today?
  • Is it an emotional need that I can meet in a healthier way?

Thinking before you eat will help you make healthy eating options. Moderation and self-awareness are always key. Keeping a mindful food cycle means always considering how much, why, when, what and how often you are eating.

Don’t Make Your-Self Miserable

Being mindful of what you eat doesn’t mean that you have to restrict yourself to the point of being miserable. If you continuously limit yourself and never indulge, even in the slightest, eventually you will reach a breaking point. Binge eating and overindulging to recover from a diet fad disaster is far worse than the occasional mind-full indulgence.

Make Time for Food

With so many things distracting us from food, convenience food is taking over. But convenient food is rarely ever healthy food. Take the time to eat healthy meals and snacks. Put down the cell phone or whatever you are working on, sit down and consciously enjoy a meal rather than shoveling it in behind a screen.  Make it a point in your home to sit down at the table to eat dinner every night, without distraction. Take the time to think about what you are eating, where it came from, what’s in it, and how much you are eating.

1 2 3 16