Natonic's Health & Beauty Lifestyle Blog

A Beginner’s Guide to a Healthy Lifestyle The Paleo Way

Sunday, June 12, 2016 6:50:21 PM Australia/Sydney

 

We're told every day that we need to live a healthier lifestyle, by the media, and sometimes even by our doctor, family, and friends. But it's easier said than done. It can take a lot of willpower, and even when we feel we have that, it's hard to know where to start!

We're given a million different bits of information about the latest superfoods, the advantages of yoga versus Pilates, the most recent findings about cancer and other diseases. It's exhausting! And even if things were clearer, most of us don't have the time or money to do it all at once.

After all, where is the information on the first things to cut from your diet, how much sleep we should be getting, and so on? With so many different bits of information being thrown at us, what we need is to get back to basics. And that's really what the paleo diet is about. Getting back to basics with the way we eat and live.

 

Infographic

  

About Paleo

The Paleo Diet works on the basis of the foods that our ancestors would have eaten, before we got bogged down in carb-heavy, modern-day, processed junk foods. What were these hunter-gatherer diets like? They were:

  1.High in protein, a key ingredient for your body's growth and repair

  2.Low in fast-releasing carbs and in GI (glycemic index), which give your body a fast release of energy, followed by a slump

  3.High in fiber, which absorbs water to make it easier to pass through your digestive system

  4.High in monounsaturated and polyunsaturated fats and low in trans fats, which affect your risk of heart disease, diabetes, cancer, and more

  5.High in vitamins and minerals, vital for your body to work at its optimum level in many different ways

  6.Higher in potassium and lower in sodium, a necessary balance for the health of your vital organs

So really, there's nothing new or difficult about the paleo diet; it's simply a case of returning to how we used to eat, and how our bodies still need us to eat. Pair all of this with plenty of exercise and sleep, and you're got yourself to the optimum way of living.

 

Step One: Ditch the Junk.

 

You can eat as much fruit and veg as you like-you won't truly feel the benefits until you cut out the junk and processed foods. The nasty chemicals (yes, there are chemicals in your food!), sugars, and bad fats found in these foods actively inhibit your body's ability to absorb nutrients.

So not only are you filling your body with unhealthy ingredients, which can contribute to heart disease, digestive problems, cancer, and much, much more, you're actually stopping yourself taking in any goodness, too. So it's a double whammy. Here are the worst and most common offenders in the junk and processed food categories:

Sugars Processed Carbohydrates.

The refined sugar found in much of today’s foods work as a fast-releasing carbohydrate, which will give you a quick burst of energy, followed by a sudden'slump' making you sleepy and/or irritable. This is due to a very fast increase in blood sugar levels. Balanced blood sugar is vital in keeping both your weight and your energy levels on an even keel. And if your body doesn't currently require the sugar? It stores it instead, turning it into fat.

1.Refined sugar

2.Syrup, corn syrup, honey and molasses

3.Chocolate and candies

4.Artificial sweeteners

5.Cakes, pastries, and cookies

6.Sugary drinks, such as soda, cordial, and canned fruit drinks

7.Diet drinks

8.Ice cream

9.Bread

10.Pasta

11.Rice

12.Cornmeal

Stimulants

Stimulants such as alcohol and caffeine upset your body's blood sugar levels, which puts a lot of stress on the body, and can lead to serious health conditions, such as diabetes. Alcohol, sugar added tea, and coffee robs the body of important minerals.

1.Alcohol

2.Instant/ Pre-packed Coffee

3.Sugar added Tea

4.Energy drinks

Processed Foods

Processed foods tend to have been 'through the ringer' so to speak. Any good vitamins and minerals that they might once have had will have been depleted during their processing. Processed, cured, and smoked meats tend to contain nasty chemicals in the form of preservatives and flavorings, which have been linked to cancer.

1.Cured meats, such as ham

2.Smoked meats (expect for grass fed meats)

3.Processed meats, such as store-bought burgers, chicken nuggets, Spam, etc.

4.Fast food & Chips

Dairy

It is only fairly recently that dairy has become a main part of our diet. Our hunter-gatherer ancestors didn't eat it. Why? Because our bodies just aren't designed to digest it. Cow's milk is just that -milk made for baby cows. This is likely why so many people are lactose-intolerant. All of the vitamins and minerals attributed to milk, such as calcium, are found in higher levels in vegetables, nuts, and seeds. Add to this the fact that most dairy produce is full of chemicals and hormones, and drinking milk makes a little less sense, doesn't it?

1.Milk

2.Cheese

3.Cream

4.Yoghurt

5.Ice cream

Legumes

Beans and lentils may sound healthy, and they're certainly not the worst thing that you can eat on a Paleo diet, but they're actually not nearly as nutritious as we're often led to believe. As well as being fairly low in nutritional value, they can cause a number of digestive, hormonal, and gut problems, and contain phytates, which prevent nutrients from being absorbed.

1.Beans (except for green beans)

2.Lentils

3.Chickpeas

4.Soy products

5.Peanuts

Grains

Aside from the fact that grains are often consumed in processed form, which we've already learned is no good for us, they also contain one or more of the following: phytates, lectin, and gluten. These three baddies are anti-nutrients, meaning that they actively prevent your body from absorbing goodness from the foods that you're eating. Gluten is possibly the worst culprit, and you probably know someone who suffers from a gluten allergy or intolerance. Grains are also fast-releasing or 'simple'carbohydrates, which, as we know, can cause insulin and blood sugar issues.

1.Rice

2.Wheat

3.Oats

4.Corn

5.Rye

6.Barley

7.Spelt

8.Quinoa

9.Millet

10.Buckwheat

11.Bulgar wheat

Other Foods to Avoid

-Potatoes-they have a high GI and are a fast-releasing carb, making them bad news for your blood sugar levels

-Salt -excess salt, or sodium, is associated with high blood pressure, fluid retention, and more

-Refined vegetable oils -refined is the same as processed so much of the goodness will be lost

 

Step 2: Eat the Right Stuff

 

You must be wondering what's left that you can eat, right? Well, there's plenty! Lean meat and fish, colorful veggies, and filling nuts and seeds are all you need to get your body feeling good. Here’s what you can base your new diet on:

  1. Grass-fed, organic meat
  2. Fish and seafood
  3. Nuts and seeds 
  4. Free-range, organic eggs
  5. Fresh, organic fruit and vegetables
  6. Unrefined olive, coconut, and flaxseed oils

 

What Does Your Body Need?

Different parts of your body and different bodily processes require lots of different nutrients in order to work at an optimum level. We hear a lot about the latest 'superfoods' but there are a few unsung heroes that can provide your body with incredible nutritious value. Different foods contain different vitamins and minerals, which in turn do different things for your body. It' s important to get the right balance.

 

Heart

  • CoQ10 (found in low levels in the following foods but best taken in supplement form)
  • Beef
  • Organ meats (liver, kidneys, etc.)
  • Mackerel
  • Sardines
  • Vitamin C
  • Broccoli
  • Lemons
  • Peppers
  • Kiwis
  • Tomatoes
  • Cauliflower
  • Cabbage
  • Watercress
  • Strawberries
  • Grapefruit
  • Limes
  • Peas
  • Melons
  • Omega 3
  • Pumpkin seeds
  • Flax seeds
  • Wild salmon
  • Vitamin E
  • Tuna
  • Sardines
  • Salmon
  • Sweet potatoes
  • Peas
  • Sunflower seeds
  • Sesame seeds
  • Monounsaturated fats
  • Olive oil
  • Avocado
  • Almonds
  • Walnuts
  • Pecans
  • Magnesium
  • Walnuts
  • Spinach
  • Almonds
  • Brazil nuts
  • Crab
  • Garlic

 

Brain

 

  • Omega 3
  • Pumpkin seeds
  • Flax seeds
  • Wild salmon
  • Chia seeds
  • Walnuts
  • Mackerel
  • Oysters
  • Spinach
  • Peas
  • Asparagus
  • Cauliflower
  • Brussel sprouts
  • Tomatoes
  • Watercress
  • Tuna
  • Mushrooms
  • Chicken
  • Salmon
  • Lamb
  • Turkey
  • Courgettes
  • Celery 
  • Eggs
  • Strawberries
  • Avocados
  • Onions
  • Nuts and seeds
  • Oysters
  • Sardines
  • Shrimp

 

Immune System

 

  • Vitamin C
  • Broccoli
  • Lemons
  • Peppers
  • Kiwis
  • Tomatoes
  • Cauliflower
  • Cabbage
  • Watercress
  • Strawberries
  • Grapefruit
  • Limes
  • Peas
  • Vitamin A
  • Beef or veal liver
  • Carrots
  • Squash
  • Pumpkin
  • Melon
  • Mango
  • Tangerines
  • Vitamin E
  • Tuna
  • Sardines
  • Salmon
  • Sweet potatoes
  • Peas
  • Sunflower seeds
  • Sesame seeds
  • Zinc
  • Lamb
  • Oysters
  • Haddock
  • Almonds
  • Eggs
  • Ginger
  • Pecan nuts
  • Selenium
  • Tuna
  • Herring
  • Cod
  • Mushrooms
  • Courgette
  • Chicken
  • Cabbage

 

Bones

 

  • Calcium
  • Almonds
  • Parsley
  • Globe artichokes
  • Prunes
  • Pumpkin seeds
  • Cabbage
  • Vitamin D
  • Herrings
  • Mackerel
  • Oysters
  • Eggs
  • Magnesium
  • Walnuts
  • Spinach
  • Almonds
  • Brazil nuts
  • Crab
  • Garlic

 

Skin

  • Vitamin C
  • Broccoli
  • Lemons
  • peppers
  • Kiwis
  • Tomatoes
  • Cauliflower
  • Cabbage
  • Watercress
  • Strawberries
  • Grapefruit
  • Limes
  • Peas
  • Vitamin A
  • Beef or veal liver
  • Carrots
  • Squash
  • Pumpkin
  • Melon
  • Mango
  • Tangerines
  • Vitamin E
  • Tuna
  • Sardines
  • Salmon
  • Sweet potatoes
  • Peas
  • Sunflower seeds
  • Sesame seeds

 

Stomach, Bowels & Digestion

  • Vitamin B6
  • Bananas
  • Onions
  • Nuts and seeds
  • Squash
  • Asparagus
  • Caprylic acid
  • Coconut oil
  • Palm oil
  • Probiotics
  • Pickled and fermented vegetables
  • Sauerkraut
  • Raw, unpasteurized vinegar
  • Fiber
  • Artichokes
  • Raspberries
  • Blackberries
  • Avocados
  • Pears
  • Broccoli
  • Bonus foods
  • Peppermint tea
  • Ginger
  • Liver & Kidneys (detoxifying)
  • Vitamin C
  • Broccoli
  • Lemons
  • Peppers
  • Kiwis
  • Tomatoes
  • Cauliflower
  • Cabbage
  • Watercress
  • Strawberries
  • Grapefruit
  • Limes
  • Peas
  • Vitamin A
  • Beef or veal liver
  • Carrots
  • Squash
  • Pumpkin
  • Melon
  • Mango
  • Tangerines
  • Vitamin E
  • Tuna
  • Sardines
  • Salmon
  • Sweet potatoes
  • Peas
  • Sunflower seeds
  • Sesame seeds
  • Beta-carotene
  • Kale
  • Pak Choi
  • Cos Lettuce
  • Sweet red peppers
  • Broccoli
  • Yellow bell peppers
  • Spinach

 

Step 3: Supplement Your Diet

Sadly, due to modern lifestyle, pesticides, flavorings, and so on, it is almost impossible to get every single nutrient that we need from our diets. So instead, we must use vitamin supplements. Let is be clear, they are in no way a substitute for a great diet; they are what they are called-a 'supplement' to add in what your diet is lacking. Everyone is different, but the basic supplements that most of us require are:

A good quality multivitamin and multi-mineral, which includes :

 

Step 4: Get Outside & Get Fit

 

All the nutrients in the world won't make up for not exercising. Diet and exercise work together to make up a healthy lifestyle. Most of us need at least 150 minutes of moderate aerobic exercise per week, or 75 minutes of high-intensity exercise.

Exercise however and wherever you want, but if that does not happen to be outside, make sure that you spend a minimum of 10 minutes outside. Sunlight is the best source of the all-important Vitamin D, and even if it is cloudy, you will still benefit from the sun's rays.

Here are a few ideas for getting more exercise:

1.    Take up a new sport. This might mean going for runs, joining a local sports team, or playing tennis with your friend or partner. Whatever it is, make sure it's something that you enjoy. That way, it won't feel like exercise at all!

2.    Go walking. Exercise can be as simple as taking a half hour walk around your local area every day. Or you could take the kids for a long walk sometime over the weekend. Brisk walking can be just as beneficial as running!

3.   Get down to the gym. It might not sound like much fun but having equipment to guide you in what you're doing can be a real help. Most fitness centers have trainers there who can help you to devise a fitness program for yourself too.

4.   Exercise at home. If you're a homebody, or short on time, there's nothing wrong with doing some fitness activities in the comfort of your own home! Take a look on YouTube for routines to follow, or put together your own routine using some of our ideas below:

  • High knees
  • Sit-ups
  • Push-ups
  • oStar jumps/jumping jacks
  • Lunges
  • Planks
  • Butt-kickers
  • Jogging on the spot
  • Fast feet
  • Knee-to-chest hops
  • Jumping planks
  • Chase the rabbit
  • Power skip
  • Lunge jumps
  • High jumps
  • Pivoting upper cuts
  • Jump rope hops

Whichever route you go down, remember to ease yourself in gently. If your body isn't used to strenuous exercise, you could injure yourself

 

Step 5: Sleep Well

 

One of the most beneficial things that you can do for your health is to get enough sleep. We all feel better after a good night's sleep and there's a reason for that. Well, several reasons, actually:

Sleep improves your memory; it's when your brain consolidates what you've learned that day.

The rest that you get during sleep lowers inflammation associated with heart disease, strokes, arthritis, and diabetes.

Sleep is restorative, increasing testosterone levels, which in turn increases sex drive in both sexes.

Your body uses sleeping time to repair cells and release growth hormones, both of which are integral to building muscle.

Not getting enough sleep means that your body doesn't produce the right quantities of hormones, which can lead to increased appetite and over-eating.

Your body's control over its blood sugar levels is increased by sleep, so not getting enough can lead to serious problems, such as diabetes.

A good night's sleep increases healthy brain function, leaving you in a better mood, with improved concentration skills.

Those are some pretty convincing reasons to head to bed early, right? The question is, what's early? Well, as it turns out, we should all be going to bed at different times, or rather, getting different amounts of sleep, depending on our age.

1-3 months: 14 -17 hours

3 months - 1 year: 12 - 15 hours

1 -2 years: 11 -4 hours

3 - 5 years: 10 -13 hours

6 -13 years: 9 - 11 hours

14 -17 years: 8 -10 hours

18- 64 years: 7-; 9 hours

65+ years: 7 - 8 hours

 

And that's it!

Five simple steps to living a healthier lifestyle, the Paleo way. What does a healthier lifestyle mean? Well, it means feeling happier, having more energy, looking better, optimizing your weight, and improving any health issues you might have. And all that, if you ask us, sounds pretty tempting, and reward enough for adopting a lifestyle you'll soon come to love.

 

 

Sources

http://www.buzzfeed.com/christinebyrne/how-to-go-paleo

http://www.getting-started-with-healthy-eating.com/list-of-processed-foods.html

http://top-10-list.org/2013/08/20/top-10-very-important-organs-in-a-human-body

http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d

https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times

http://www.getting-started-with-healthy-eating.com/sugar-free-diet.html#substitutes

http://www.globalhealingcenter.com/natural-health/liver-cleanse-foods/

http://www.shape.com/healthy-eating/diet-tips/7-foods-ease-upset-stomach/slide/8

http://www.yourkidneys.com/kidney-education/Diet-and-nutrition/15-super-foods-for-kidney-health/2924

http://www.besthealthmag.ca/best-eats/digestion/the-foods-to-eat-for-a-healthy-gut

http://www.healwithfood.org/varicoseveins/foods.php

http://www.bodybuilding.com/fun/ultimate-list-40-high-protein-foods.html

http://uk.businessinsider.com/why-sleep-is-important-2014-12?r=US aIR=T

http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/#.Vk7VSuROfIU

http://www.thecandidadiet.com/foodstoavoid.htm

https://www.patrickholford.com/

Posted in All By Natonic's Health & Beauty Enthusiasts

Comments

  • Michelle Liu Sunday, July 10, 2016 7:54:33 PM Australia/Sydney

    Great Article ! Just wondering is 1000mg of fish oil enough for each day?

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