Paleo Diet List

By Tommy E Wright

A paleo diet list of foods such as the one to follow will give you some idea of what this diet is all about. It will include foods that were readily available to our paleolithic ancestors. They ate natural foods that did not include all the chemicals, preservatives, and calorie loaded filler foods we eat nowadays. The foods they ate helped their bodies stay lean and healthy. There were not a lot of overweight cavemen. Paleo foods are low in carbohydrates and calories. Also devoid of saturated fats, refined sugar, salt, and hydrogenated oils, followers of this diet can avoid the consequences of these culinary culprits, such as heart disease, diabetes, and even cancer.

Generally included on a paleo food list will be meats produced from grass fed free range animals, most vegetables, especially root vegetables, fish, fruits, nuts, and eggs. Foods that are forbidden on this diet include dairy, grains, legumes, and any processed foods. Listed below are specific foods that you can include in your paleo diet:

Meats: All meats are allowed on this diet. Lean meats are better, and always try to get grass-fed beef. Pork is okay too, but trim off the excess fat. Chicken is a good paleo food, but try to get free-range organic. All wild game such as deer, wild hogs, quail, ducks, geese,etc. provide very good meat without the hormones and antibiotics you find in most grocery store meats. If you like beef jerky, get a slow cooker, spice up some beef with natural spices, and make some paleo jerky. Venison also makes good paleo jerky.

Fish: Fish is always a good healthy food to eat, especially if it is caught fresh in the wild. If you buy it in grocery stores, I would avoid farm raised fish, and also frozen fish that was shipped here from other countries. Plenty of fresh fish should be on everyones paleo diet food list.

Vegetables: Paleo meals should always include vegetables. Only vegetables that are high in starch should be avoided, like potatoes. Greens, such as collards, turnip greens,mustard greens, and spinach are very good paleo diet foods. Brussel sprouts, broccoli, cabbage, pumpkin, carrots, beets, and anything you can put in a salad are good.

Nuts: Nuts are good paleo foods, although they should be eaten in moderation if weight loss is part of your plan. Walnuts are high in protein and have plenty of omega 3 oils. Pecans, chestnuts, pistachios, and almonds are also part of a good paleo diet food list. There are also some good recipes for paleo cookies that can be made using these nuts.

Fruit: All fruits are acceptable on the paleo diet, but, like nuts, keep in mind that many of them have high sugar content, if you are trying to lose weight.

Eggs are also a good natural paleo food, preferably from organic free range chickens.

Drinks: Water is the best drink for you. Unsweetened tea is also acceptable.

Foods that are not acceptable on any paleo diet food list include bread, pasta, refined sugars and salts, and foods that contain those things. Legumes, fatty foods, and sweets should be avoided, although you can find some good recipes for paleo cookies, as mentioned above. Alcoholic beverages and soft drinks are paleo taboo.

So, generally, any foods that could have been hunted, fished, picked, or gathered by our paleolithic ancestors have a place on a paleo diet food list. So gather some up and begin with you own good paleo recipes.

You will be a much healthier person if you will follow the Paleo Method of eating.

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The Atkins Diet - Pros and Cons

By Fereshteh Safarzadeh Markhali

The Atkins diet is a low-carbohydrate diet invented by Robert Atkins resulting from his analysis to reduce his own weight. The concept of Atkins is in relation to a high protein / low carbohydrate diet in order to lose a significant amount of weight in a short amount of time.

The diet is based on: 

• not consuming starchy foods such as bread, pasta, potatoes, cereal, any foods containing sugar, high sugar fruits and vegetables, and even fruit juices.
• dieter is allowed no more than 30g carbohydrates a day; the equivalent of a few pieces of lettuce or less than one apple.
• Atkins dieter is restricted to eat only meat and dairy products, including chicken, fish, and milk, and even bacon, eggs, cheese, and butter.

Principle:
There are two main ways: 

• The body goes into ketosis and burn the fat as energy (as it has no more carbohydrates). Ketosis is when there are no glycogene reserved in the liver so the body breaks down muscle mass in order to make energy.
• Carbohydrates are digested quicker than protein and fat.

Advantages : 

• No restriction on fat and protein
• Increased mental awareness
• Energy level will increase
• Less / no feeling fatigue, irritability, depression, chronic headaches, and some forms of joint and muscle pain

Disadvantages: 

• Possible regaining of weight
• High cholesterol and saturated fats
• Low extent of vitamins and minerals
• May cause ketosis; particularly affects pregnant women
  (Ketones may cause brain damage)

Examples of Low Carbohydrate products in the market: 

• Keto Pasta Shells
• Dreamfields "Low-Digestible" Pasta
• Aramana Low-Carb Pasta Meals
• LowCarbolicious Pizza Kit
• Nutlettes Cereal
• Mama Lupe's low-carb Tortillas
• Pure De-lite Breakfast Bars
• Bella Vita Low Carb Pasta Sauces
• Atkins Morning Start Breakfast Bars
• Pure De-Lite Low Carb Sugar Free

Current healthy eating advice: 

• women who consumed more fruits and vegetables were 26 percent less likely to become obese than women who ate fewer fruits and vegetables
• The high drop-out rate suggests that people found the Atkins diet hard to follow.
• Regular meat consumption may increase colon cancer and osteoporosis.
• high-protein diets may cause permanent loss of kidney function in anyone with reduced kidney function.

Conclusion: 

• Atkins Diet is obviously a good way to lose weight in a short period of time.
• Bringing the carbohydrate back after reaching desired weight, over-exercise is required.
• It might be impossible for a person never consuming carbohydrates again in their whole life.
• If an obese person is interested in dropping a large amount of weight in a short amount of time, the Atkins diet is the way to try.
• A balanced diet, accompanied by daily physical activity or exercise, is the best way to insure good healthy, steady weight, and body composition.

http://ezinearticles.com/?The-Atkins-Diet---Pros-and-Cons&id=3153766

30 Minutes Done For Your Workout

By Andy Salazar

Quick effective upper body circuit workout that is done for you. This workout can be performed at the gym or the comfort of your own home, all you need are a pair of dumbbells and a multi-angle bench. This circuit style workout consists of Tri-sets, which means you move from one exercise to the next, 3 exercises in a circuit with minimal or little rest. Tri-set training is an excellent way to add lean muscle mass to your frame and get more done in less time. Choose a weight you are comfortable with for each exercise. Remember to always start off light and you can adjust from there. This is an ideal workout for someone who is pressed for time, want to get in a great workout in minimal time that delivers results.

The focus of this 30 minute workout is to target your chest, shoulders and abdominal, this is one day of my four day a week training program. Perform each circuit for 3 sets by the third set you should reach near muscular failure. If you do not reach near failure your weights are not heavy enough.

Day One: Chest, Shoulders, Abs

(Circuit #1)

Flat bench dumbbell chest press 3 sets x 12-15 repetitions

Dumbbell military press 3 sets x 10-12 repetitions

Reverse crunches 3 sets x 20-30 repetitions

(Circuit #2)

Incline dumbbell chest press 3 sets x 12-15 repetitions

Dumbbell side lateral raises 3 sets x 10-12 repetitions

Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions

(Circuit #3)

Dumbbell flies 3 sets x 15 repetitions

Dumbbell front shoulder raises 3 sets x 12 repetitions

Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions

In a typical Tri-set circuit workout you will train three to four body parts each workout. Don't over think this process. "There are no rules to your workout." Your possibilities are endless you can group any body parts you want as long as you target other muscles during your next session. Throw all of your traditional ideas of weight training out the door. Instead of having a strict workout plan that does not allow for change, have a workout plan that is an outline of body parts you want to work and design it as you go. You can group your body parts like so, (back, abs, biceps), (shoulders, chest, legs), (triceps, abs, legs). The key to Tri-set circuit training is to keep moving. If one of your pieces of equipment is occupied, just do another exercise for the same body part. For example if you were doing a triceps push down and that is occupied, you could do triceps kickback or bench dips, and come back to the push down later.

http://ezinearticles.com/?30-Minutes-Done-For-Your-Workout&id=7717778

Watch the weight drop off with this speedy weight loss diet

Getting into your skinny jeans isn’t just about shifting fat. It’s about saying goodbye to excess water too. Many of the foods included in this diet, including lots of fish, vegetables and good fats, have been chosen for their cleansing and de-bloating effects, so you’ll look and feel slimmer fast.

THE RULES:
Drink plenty of water: eight glasses a day. And if you’re feeling peckish, add more vegetables as they contain water as well. This will curb your appetite and help tackle water retention.

Eat slowly. Bolting your food can lead to poor digestion, which can cause a bloated tummy.

Exercise! It’ll get your digestion moving to further de-bloat you.

Day 1
Breakfast: Mushroom and cheese omelette, made with 3 eggs (one whole, 2 whites), 6 sliced button mushrooms and 50g grated low-fat cheese.

Snack: 2 sticks celery with 2 tablespoons of low-fat cottage cheese.

Lunch: Chicken Caesar salad, made with 1 shredded chicken breast (skin removed), ½ bag salad leaves and 1 tablespoon reduced-calorie Caesar dressing. Serve with 1 granary roll (no butter).

Snack: 1 apple with 1 Mini Babybel Light.

Dinner: Salmon with broccoli and brown rice. Bake 1 salmon fillet in foil in the oven. Serve with ½ head broccoli, cut into florets, steamed and with half a lemon squeezed over the top, and 1 teacup cooked volume brown rice.

Pudding: 1 diet yoghurt.

Day 2
Breakfast: Porridge, made with 1 sachet instant porridge and skimmed milk, with 2 Brazil nuts, chopped and sprinkled on the top.

Snack: Houmous and carrot sticks, made with one mini pot of reduced calorie houmous and 2 large carrots cut into sticks.

Lunch: Lentil soup, made with ½ supermarket carton (or small takeaway pot) of lentil and bacon soup. Serve with 1 wholemeal roll (no butter).

Snack: 1 orange, four almonds.
Dinner: Steak with sweet potato and peas. Flash fry 1 palm-sized piece of fillet steak. Serve with 1 small baked sweet potato, topped with 1 tablespoon low fat Greek yoghurt and 1 teacup cooked frozen peas.

Pudding: 1 small 30g bar dark chocolate.

Day 3
Breakfast: Toast and grilled tomatoes. Top 2 thin slices of wholemeal toast, with a bunch of grilled baby vine tomatoes.

Snack: 2 oatcakes with 2 slices of smoked turkey and 1 teaspoon Dijon mustard.

Lunch: Vegetable sushi. 1 small pack supermarket sushi (8 -10 pieces max) with 1 cup miso soup.
Snack: 1 mini box raisins and 4 walnut halves.

Dinner: Baked white fish and vegetables. Put 1 fillet of white fish, with 2 sliced courgettes and 1 sliced red pepper in an oven dish. Sprinkle with herbs and 1 tablespoon olive oil and bake.

Pudding: 1 small pack of berries with 2 tablespoons low-fat Greek yoghurt.

Day 4
Breakfast: Shredded Wheat with chocolate and banana. Put 2 shredded wheat in a bowl with 1 small sliced banana and add skimmed milk. Dust with 1 teaspoon drinking chocolate.

Snack: 2 tablespoons reduced fat guacamole with ½ yellow pepper, thinly sliced.

Lunch: Tuna Niçoise salad, made with ½ large can tuna steak in spring water, ½ pack salad leaves, 1 sliced boiled egg, 4 pitted black olives and 1 tablespoon olive oil and lemon juice dressing. Serve with 2 Ryvita crispbreads (no butter).

Snack: 4 dried apricots and 1 tablespoon of pumpkin seeds.

Dinner: Turkey Bolognese. Make the sauce from 1/3 supermarket pack of turkey mince, ½ small onion and ½ jar reduced fat tomato sauce. Serve over 50g cooked wholewheat spaghetti, mixed with 1 courgette cut into ribbons with a vegetable peeler and then blanched in boiling water.

Pudding 1 apple, baked in the oven with cinnamon and 1 teaspoon honey.

Day 5
Breakfast: Egg and bacon muffin. Scramble 2 eggs, grill one slice of lean back bacon. Serve on a toasted wholemeal English muffin.

Snack: 1 diet fruit yoghurt.

Lunch: Mixed bean salad. Mix together ½ can mixed bean salad, rinsed, with 2 chopped tomatoes, ½ sliced yellow pepper, 5cm chunk of cucumber, cubed and ½ red chilli, seeds removed. Add 1 tablespoon each fresh chopped coriander and parsley, juice of half a lime and 1 tablespoon olive oil. Serve on a bed of salad leaves.

Snack: Cut 1 small slice honeydew melon into chunks. Wrap in 3 slices of proscuito with fat cut off.

Dinner: Prawn stir-fry with quinoa. Stir fry 1 small pack supermarket prawns with 1 handful sugar snap peas, 4 sliced baby corns and ½ sliced red pepper, in 1 tablespoon olive oil. Add a dash of soy sauce, ½ fresh chilli, 1 thumbnail grated ginger, and 1 small clove crushed garlic . Serve with 1 teacup cooked volume quinoa and 1 small glass wine.

Pudding: Fruit salad

Day 6
Breakfast: Smoothie made with 2 tablespoons low-fat Greek yoghurt, ½ banana, 1 handful fresh or frozen berries and 2 teaspoons honey.

Snack: ½ wholewheat pitta bread, filled with 1 tablespoons low-fat grated cheese and grilled.

Lunch: Vegetable soup and bread sticks. ½ supermarket carton (or small takeaway pot) vegetable soup with 3 breadsticks for dipping.

Snack: 1 apple, 4 almonds.

Dinner: Thai chicken cakes with pak choi and rice. Put 1 skinless chicken breast, 1 teaspoon Thai curry paste, juice of ¼ lemon, ½ teaspoon fish sauce and 1 bunch fresh coriander in a blender or food processor. Whizz. Form into cakes and fry in non-stick frying pan. Serve with 1 teacup steamed pak choi and 1 teacup cooked volume brown rice.

Pudding: Baked apple with 1 tbsp low fat Greek yogurt

Day 7
Breakfast: Gravadlax on rye, made with 2 slices gravadlax and 2 slices pumpernickel bread.

Snack: 2 oatcakes spread with 2 teaspoons peanut butter.

Lunch: Grilled goats’ cheese salad. Slice 50g goats’ cheese and grill until golden. Serve on salad leaves with 1 tablespoon balsamic vinegar and oil dressing. Serve with 1 granary roll (no butter).

Snack: 1 small bunch of red grapes, 1 Cheestring.

Dinner: Veggie chilli. In a saucepan, cook ½ large can red kidney beans, 1/2 large can chopped tomatoes, 1 teaspoon tomato paste, 1 teaspoon honey, ½ chopped onion and and ½ sliced green pepper until softened. Serve with 1 glass red wine.

Pudding: 1 small 30g bar dark chocolate.

http://www.womensfitness.co.uk/healthy-eating/720/fast-weight-loss-diets

How To Lose Weight With Slimming Tea

By Etienne Stols

Are there days when you feel particularly sleepy, bloated and tired?. Even if you are on a weight loss program, you could still feel the low mood. Often, this is the result of not having good digestion, and that things are not moving through the body the way they should.

There is a solution for you, Slimming Tea!

Slimming Tea is a delicious mix of apple and cinnamon with herbs carefully chosen for their ability to clear the GI tract. The liver and kidneys are the two main organs of the body responsible for filtering, so it is very important for our health to keep these organs detoxified so that they can work at their maximum level. Otherwise, the toxins that are usually removed would create a wide range of health problems such as weight gain, fatigue, skin problems, depression, allergies, digestive problems, and many more. The Slimming Tea is designed to help you feel lighter, healthier and have more energy during the day.

Several Slimming Tea herbs have been used for centuries to maintain healthy bowel function and to provide support to the kidneys and liver. Senna promotes the flow of bile, which in turn stimulates the action of the intestines. Dandelion provides similar benefits, and is actually known as one of the best remedies for liver problems.

Green tea and herbal Althaea promote kidney function, removing excess water from the body. In addition, the Althaea herb provides benefits beyond its known diuretic properties, and was used in 200 BC, by the Greeks under the name "Althae", meaning "cure". The ancient Egyptians also recognized Althaea for its healing properties. The Roman author Pliny, said, "Anyone who takes a spoonful of Althaea, from that day will be free of all diseases".

Slimming Tea can be used for a variety of reasons:

It can be used regularly as a cleanser and to detoxify. The frequency of this periodic cleaning is determined by how clean you are living -the food you eat, water you drink and the exercises you do.

Tip: Use Slimming Tea once a week of each month. This type of detoxification helps to lighten the burden overworked organs like the liver and kidneys.

Slimming Tea is excellent for use before starting a weight loss program.

Tip: Take the tea for 5 days before starting your program. A clean system will make it possible for your body to remove the excess fat better. Also, when you start taking other products, the body can absorb and use them much more effectively - including the products you will be using for weight loss.

Slimming Tea is an amazing addition to a weight loss program.

Tip: Take the tea daily for 10 days, then do not take for 3 days, and repeat this cycle through your weight loss program. This will provide optimal digestion and will help eliminate food cravings.

How to best enjoy Slimming Tea:

Pour boiling water into a cup with one tea bag, leaving it for 5 to 10 minutes. Gently squeeze the tea bag so that the active ingredients are absorbed by the water. It works best if you take it right before bedtime, allowing the ingredients to work overnight.

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