How to Paleoize Your Favorite Foods

Just because you are choosing to switch to a paleo lifestyle doesn’t mean you have to give up a love for food. Food translates to so much more than eating for survival; food is both comfort and joy. You don’t have to give up any of the happiness you find in food to go paleo. To go paleo and keep the comfort, you just need to learn how to Paleoize all of your favorite foods!


  • Potatoes  


      • Potatoes are a definite no on a paleo diet, but sweet potatoes are still in! Nearly any recipe that calls for potatoes can easily be replaced with sweet potatoes. Sweet potatoes can be just as comforting as a mash or even in a stew or hash. They also lend themselves well to naturally sweetening bread and other baked goods.
Couleur / Pixabay
  • Fish 


    • Eating paleo is all about the protein; this includes fish. The trick is that you need to eat wild caught fish. You also need to cook it properly! Fish can be one of the healthiest proteins you consume, as long as you can resist the urge to fry it or soak it in oil and butter. Instead, consider grilling it or simply roasting it with some fresh veggies.
pashminu / Pixabay
  • Bacon and Lunch Meat 


    • Deciding whether or not bacon and other sliced meats are paleo, is a bit of a debate. Depending on who you ask, some believe that it is still meat and if you can find it without a ton of additives and processing, go for it. While others feel that there is no way our ancestors would have been consuming processed and cured meats. That being said, the paleo lifestyle is ever evolving. With new times, comes new theory and most people agree that if you can find unprocessed or minimally processed bacon or lunch meats then go for it! You also have the option of cooking your own meats at home and slicing them for sandwiches and such, leaving no question as to whether or not they will be paleo. As for the bacon, try and find locally sourced bacon with minimal to no processing other than the curing process.
Meditations / Pixabay
  • Rice   


    • With rice being found or served along-side the majority of dishes that families consume, it is rather hard to cut it out completely. It has become our filler so to speak. An easy way to replace rice is by making your own cauliflower rice! It is pretty basic and simple to make. You will need cauliflower and a ricer; that’s it. A vast array of recipes can be found to implement every flavor you are craving, from fried rice to risotto.
moritz320 / Pixabay
  • Peanut Butter 


    • While nuts are an essential part of the paleo diet, peanuts aren’t actually nuts. They are legumes, which are strongly not paleo. However, replacing peanut butter in your diet is extremely simple. Both almond butter and cashew butter are great healthy paleo options. They can both can easily be substituted in place of peanut butter in any recipe and you can make them at home in just a few quick steps.
deborahmiller56 / Pixabay
  • Eggs 


    • Next to meet and vegetables, eggs are an essential part of the paleo diet. The key to eating eggs on the paleo diet is simple, you need to purchase free range eggs. Or if you are up to it raising your own free-range chickens.
stevepb / Pixabay
  • Conventional Beef 


    • While purchasing meat may seem as simple as a quick trip to the grocery store. But the truth of the matter is, unless you are purchasing grass-fed beef, it has most likely been subject to growth hormones, antibiotics, and haven’t been grass fed. Finding grass fed beef shouldn’t be as hard as you would think, but it will take some work. You should also consider that it may look different, as in it won’t be pumped full of red die to make it appear more “appealing”, like in the grocery store.
Baumelt / Pixabay
  • Flour 


    • Flour is surprisingly one of the easiest foods to replace on the paleo diet! Between coconut flour, almond flour (almond meal), arrowroot powder, and tapioca powder, you can replace flour in just about any recipe you like!
Alexas_Fotos / Pixabay
  • Mayo  


    • Mayo gets a bad rep and many people stay away from it all together. But the truth about mayo is, you can easily make your own. Paleo mayo is simple and takes only a few minutes to prepare. It can be made with extra virgin olive oil, coconut oil, avocados, and avocado oil.
Meditations / Pixabay
  • Ketchup  


    • If you plan on going paleo and keeping it kid-friendly, you may have considered letting the ketchup slide. But the truth is, you can easily make homemade paleo ketchup free of preservatives, sugar and that pesky high fructose corn syrup.
markusspiske / Pixabay
  • Granola  


    • You may be very well accustomed to buying pre-made granola, but it couldn’t be easier to make! Even while avoiding grains and cereals, you can still make homemade granola. You can even use it as the perfect cereal craving substitute with a little dash of almond milk.
Free-Photos / Pixabay
  • Spaghetti  


    • Believe it or not, replacing spaghetti has become a bit of a trend. People have been replacing pasta with spaghetti squash for quite some time now. It’s simple to prepare, actually just as simple as boiling a box of noodles. You can also purchase a special cutter for other vegetables if you need to change it up a bit. Both zucchini and cucumber have frequently been used to fill in those spaghetti cravings.
WerbeFabrik / Pixabay
  • Bread Crumbs 


    • While breadcrumbs are often used for breading items to fry, a paleo no, they are also used as a binding agent and to add texture. If you are looking to replace breadcrumbs in a dish, such as breading meat, coconut flour works well. If you are using the breadcrumb as a binder in meatloaf or meatballs, try flax meal in place of the traditional breadcrumb.
congerdesign / Pixabay
  • Conventional Milk 


    • Cow’s milk is another easily replaced item in your fridge. Almond and cashew milk are both delicious, paleo, and in many cases better for you. They also don’t require you to have a cow to produce yourself. You simply need nuts and a food processor! No store bought milk with additives needed!
Couleur / Pixabay
  • Soy Sauce  


    • There is a good chance you don’t just use soy sauce for Asian inspired dishes; many of us use it in nearly any sauce or marinade. It has a delicious flavor for everything. But, you don’t have to give that up! Coconut aminos have a similar flavor to soy sauce and when used in cooking, gives off nearly the same potent flavor as soy sauce.
genniebee512 / Pixabay
  • Sugar 


    • There are many options available to replace refined sugar. The best option, when possible, is to go for the natural sweetener. Such as fruits or sweet potatoes. When needed though, local raw honey, stevia, maple syrup and coconut sugar are all good options.
Soorelis / Pixabay
  • Rice Noodles 


    • As with replacing spaghetti, if you love rice noodle, purchasing a spiral vegetable cutter will easily allow you to make zucchini noodles. They have a light flavor that lends itself well to adjusted Asian sauces and allows you to achieve a great consistency and flavor profile, similar to that of rice noodles.
sarangib / Pixabay
  • Vegetable Oil 


    • While deep frying everything is never recommended, sometimes you just have to have some sort of oil. Coconut oil is healthy and extremely beneficial. Though you would expect it to leave a coconut flavor, it is actually mild in flavor and can be used to cook no matter what the application. Olive oil is another great option, but be sure to check the label and buy organic olive oil.
stevepb / Pixabay
  • Butter and Margarine  


    • Both ghee and grass-fed butter is considered to be paleo. However, you always need to check labels and packing. Both are made from dairy and then the milk proteins are removed. But as long as they are used in moderation are both considered to be paleo.
markusspiske / Pixabay
  • Chocolate


  • Let’s face it, no one wants to give up chocolate. The good news is, you don’t have to, you just need to sub it for dark chocolate, preferable as close to 100% chocolate as you can find. Recent studies have even shown that dark chocolate can be beneficial to your health.
congerdesign / Pixabay


  • Salt 


    • By this point, we all know that salt is a big no when it comes to eating paleo, but sea salt is the exception. Traditionalist would not agree and rather form the opinion that contemporary paleo has changed the rules. The truth about salt is, it isn’t as bad for you as we have been lead to believe. In fact, studies have shown that you need salt in your diet, to an extent. Sea salt is natural and the dehydration process is as well. Beyond that, there is no processing or additives to most available sea salt.
andreas160578 / Pixabay
  • Fruit and Vegetables 


    • This may seem like the oddball out on the list; after all, eating paleo is about eating primarily fruits, vegetables, meat, and fish. But you still need to pay attention to the product you are purchasing. Shopping local organic and GMO-free is very important. Otherwise, you never know what kind of pesticides or growth hormones you are subjecting your body too.
silviarita / Pixabay
  • Hummus 


    • Easily considered the appetizer/snack of our time, hummus has become exceedingly popular. An easy way to recreate your own paleo hummus is by using cauliflower. It is still as simple to make as traditional hummus and you won’t believe how similar it is in flavor!
Ajale / Pixabay
  • Pudding 


    • Recreating pudding without the sugar and starch that are traditionally used is really quite simple. Chia seeds lend themselves well to creating a similar texture. When soaked in a liquid of choice, chia seeds soak up the liquid to create a gelatin-like the texture and since they have nearly no favor, the options are endless!
RitaE / Pixabay
  • Peanuts 


  • As mentioned earlier, peanuts are technically not nuts at all. So it is important to switch them out for almonds, cashews, or another nut of choice. Most recipes shouldn’t be affected by this change. You may even find that you prefer the flavor and consistency of other nuts with a bolder flavor profile.
Alexas_Fotos / Pixabay

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.

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

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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.

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.

Healthy Stocking Stuffers!

During the holidays it can be difficult to find the right kind of gifts when it comes to stocking stuffers. What about for your health-conscious friends? What can you possibly give them?

We’ve compiled a list of healthy stocking stuffers just in case someone in your life has changed their diet towards Paleo or Keto. We’ll even throw in some homemade snacks that anyone would love!

1.) Paleo Spiced Nuts that are Homemade

Who doesn’t love a mixture of cashews, pecans, and walnuts that are equally coated with a spicy yet savory seasoning? This homemade addition will delight family members and work as a perfect go-to snack.

sharonang / Pixabay

2.) A Giftcard Worth Giving

For the juice, tea or elixir loving individuals in your life, out of Spokane, Washington the Wellness Tree Juice Bar gift card is ideal. While the company carries a huge variety of nearly everything when it comes to health inspired drinks and acai bowls, (even anti-aging and any help with digestion) this place knows no bounds!

3.) Mixes From the Paleo Baking Company

The Paleo Baking Company has a ton of muffin mixes that can be used for any occasion, or to simply enjoy. Even most of the muffin mixes are cake mixes as well. They even have Banana Bread mix worth trying! At only $9.00 a bag that’s a pretty good deal when it comes to a stocking stuffer!

4.) Nom Nom Paleo Socks 

Yes, socks! Because even those of us that are deeply devoted to the world of Paleo, socks can be scarce and well, these are simply awesome! Plus with these knee highs there will be no more worry of freezing feet.

5.) Aztec Secret Indian Healing Clay

Work this clay mask so it’s healing properties will purify your skin. This natural skincare clay will not only last for a decent amount of time but at a really fantastic price! You can find the Aztec Secret Indian Healing Clay by clicking on the name.

6.) Coffee!

We couldn’t leave out coffee! The Equal Exchange Organic Coffee could fuel a fire, that is a fire to keep moving through your day as those gloomy Winter clouds take hold. Gift someone with a healthy pick-me-up that will have them gleaming with joy!

Engin_Akyurt / Pixabay







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?

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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

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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.

Health Benefits of Turkey and Uses

It’s Turkey time again—time when you sit down with family, watch a football game if you’re so inclined, and pass the food with all the fixings but what are the health benefits of turkey? Front and center in the biggest food celebration of the year is turkey, the nearly ubiquitous Thanksgiving meat. Around 7 billion pounds of turkey (that’s 10 Empire State Buildings!) are produced yearly in the US, so if you’re a fan of the bird, you’re in luck. You can thank Sarah Josepha Hale, writer of the nursery rhyme Mary Had a Little Lamb, for convincing Abraham Lincoln that America should have an official turkey day.

Contrary to popular belief, though, it’s not the tryptophan in turkey that makes you sleepy. This is a widely believed myth. In reality, you get sleepy after a Thanksgiving meal because you simply ate too much. The overindulgence in carbs and sometimes alcohol contribute to blood sugar spikes that tire your body out. But that doesn’t mean that a big serving of turkey is bad for you! In fact, turkey (in moderate portions, of course) is a great source of many nutrients.

Why is Turkey Good for You?

  1. Vitamins. Turkey contains lots of vitamin B6, which improves immune function and supplements the body’s key systems. Vitamin B6 deficiency is relatively common.
  2. Selenium. The selenium found in turkey carries a whole host of health benefits—too many to discuss—but among them are noted improvements in Alzheimer’s patients, better management of diabetes, and less incidence of benign tumors. Many people are deficient in selenium, and if fish (another great source) is not one of your favorite foods, turkey is a great alternative.
  3. Tryptophan. This chemical isn’t responsible for making you sleepy—in fact, it helps to balance blood sugar (which is the actual source of the sleepiness problem; you just don’t get enough turkey compared to everything else you eat on Thanksgiving). Tryptophan is an amino acid that produces serotonin, a mood stabilizer. It improves mental health and immune function.

Those are just a few of the great things about turkey. But before you go out and buy packages and packages of turkey meat to snack on every day, there are a few things you should know. Buying packing turkey deli meat isn’t a good choice—it’s often loaded with sodium and is extremely processed, so there are many things besides actual turkey meat hiding in there. Slow-cooking or baking a fresh turkey is the way to go. But how do you know that your turkey is fresh?

How Do You Choose Good Turkeys?

  1. Don’t believe your grocery store’s “fresh” label without asking the butcher when the turkey was actually prepared. Many stores label their turkeys as “fresh” even though they were packaged 9 months or more ago!
  2. Turkeys that are raised and then sold the same day or the day after they are harvested have a more intense flavor and better texture than frozen turkeys, so if you have a local butcher or meat shop, that will likely be your best bet. Local turkeys are also much less likely to have been given antibiotics and a grain-based diet.
  3. Choose turkey meat that is supple. Grainy or excessively firm meat should be avoided.

Turkeys are a great, nutritious meal anytime, but they really shine during the fall season. Remember that on average, you can plan for about a pound of turkey per person. This season, make sure turkey is on the menu and share it around!

Article by: Carrie Ott

Photo by Mike_fleming

Why Alcohol Is Paleo?

Why is alcohol Paleo? The basic premise of leading a Paleo lifestyle is to remove all processed foods and eliminate toxins from your body. This being said, alcohol is technically not paleo; it is both heavily processed and a toxin. A lot of people who have made the switch to a paleo lifestyle, do so more in a new aged way. The first thing that they alter the original paleo diet is the allowance of alcohol consumption. But under what premise do they convince themselves that alcohol should be considered Paleo or at least a part of their paleo lifestyle despite the toxins in it?


Typically speaking, the hardest part of eliminating alcohol from your life completely, is your social life. Going out to have a drink with friends or having a bottle of wine when you are gathering with family for the holidays, is about so much more than consuming alcohol. It has become a part of our natural bonding process. Many people find that when they switch to a paleo lifestyle, it can have an adverse effect on their social life. Going out to eat or to dinners with friends becomes a challenge. Choosing to leave the alcohol in their diet gives them their means of socialization and relaxation with the ones they cherish most.

Choosing the most “Paleo” Alcohol

While choosing to continue to consume alcohol, even after making the switch to a paleo lifestyle, may seem like you are throwing caution to the wind and ignoring the toxins going into your body; people still tend to search for the lesser of the evils.  Beer is easily at the very bottom of the list of items that could ever be considered paleo. It is made from barley, hops, and wheat; a big paleo don’t.  While wine makes a more compelling argument for its paleo qualities. After all, it is made from fruit. Wine is considered to be the closest thing to paleo alcohol but similar to beer, it is fermented with sugar and starch, typically found in fruits. Spirits like vodka and whiskey, are also put through a fermentation process involving grains and are then distilled. The biggest issue with spirits is the amount of gluten found in them. While the distilling process removes a great deal of the gluten, this would still be a major issue for someone who switched to a paleo lifestyle for the purpose of being gluten-free.

Possibly the most popular alcohol option for paleo lifestyle is hard cider. It is fermented and typically made from pears and apples; it is also available gluten-free. Hard cider is the one alcohol that is considered to be paleo, though some hard ciders are not. You should always read the label and check for added sugar of the brand on hard cider before purchasing it. Hard cider is also available in organic options and sugar-free option. While hard cider is made from paleo-friendly ingredients, it is still a toxin. Alcohol is not only bad for your liver, it is addictive, can cause your body to prioritize detoxification over nutrients, can affect your blood sugar, and it is dehydrating.

Is Alcohol Really Paleo Friendly?

The bottom line is that; alcohol is not paleo in any form. Though some forms are far better for you than others, it is still toxic to your body. Choosing to consume alcohol even though it doesn’t meet paleo guidelines is completely a personal choice. But if you are focused on healing your body from the inside out and only putting what’s good for you into it, it’s a toxin and toxic for your body and health just like processed snack foods that you have probably been dreaming about for some time. The question is, Is it worth it to you for the sake of socialization?

Foods High in Omega-3 

Foods high in Omega-3 fatty acids have long been discovered to be an essential part of our diets. Omega-3 fatty acids are believed to have a role in fighting off many illnesses and diseases, including cancer, Alzheimer’s, inflammation, developmental disabilities, and atopic diseases. Omega-3 fatty acids are most commonly known for being found in fish and fish oil supplements but are also present in many other natural food sources. Omega-3 fatty acids are an essential part of your daily diet that the human body does not produce on its own. Below is a list of foods high in Omega-3 fatty acids:

  • Flax Seeds and Flax Seed Oil 

Flax seeds contain 7483mg of omega-3 fatty acid per tablespoon. Though flax seeds are higher in omega-3 fatty acids than other foods, the omega-3 fatty acids in flax seeds are not as easily converted by the human body. While flax seeds are still a great source of omega-3 fatty acids, your body will not absorb the full 7483 mg of omega-3 fatty acids.

  • Salmon 

Fish is, overall, the best source of omega-3 fatty acids. Some fish, such as salmon, contain higher amounts of omega-3 fatty acids than others. Salmon is also an easily accessible fish that can be cooked with ease. Many other types of fish also contain a lot of omega-3 fatty acids, such as mackerel, sardines, white fish, anchovies, and herring. Fish remains the most popular source of omega-3 fatty acids, both when consumed from fish or fish oil supplements.

  • Walnuts 

Walnuts are the only nuts that are considered a significant source of omega-3 fatty acids. Walnuts contain approximately 2,664 mg of omega-3 per ¼ of a cup. While walnuts may not be your favorite snack, it is important to remember how versatile of an ingredient they are. Walnuts are easy to include in your daily diet, sometimes without you really even noticing. Some great ways to sneak in this healthy little nut is by adding them to homemade granola, use them in pesto, or even ground up for a pie crust.

  • Chia Seeds 

If you haven’t heard of chia seeds, you should check out my previous post on their benefits! Chia seeds are an up and coming superfood that contain 2,457 mg of omega-3 fatty acids in one tiny tablespoon. Chia seeds also contain a great deal of protein and other essential nutrients. Chia seeds are extremely easy to fit into your daily diet; they are most commonly added to smoothies for an extra protein punch.

  • Leafy Greens 

While leafy greens don’t contain as much omega-3 as the other mentioned foods, that doesn’t mean they aren’t worth pointing out. Leafy greens such as kale, collard greens, turnip greens, spinach, watercress, Brussel sprouts, etc. are not only a rich source of omega-3 fatty acids but also an ideal source of fiber!

Noticing that all of these foods high in Omega-3 fatty acids allows us to consider just what we are putting in our bodies and the benefits to reap from them.

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