Paleo 101 Guide

Free Paleo 101 Quick-Start Guide

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Free Paleo 101 Guide

Paleo Granola Breakfast Recipe

Louise Hendon | June 16

It’s always a hassle trying to think of what to eat for breakfast.  This is why it’s best to have super simple breakfast recipes!  The usual granola you buy at the store contains oats and a whole host of added sugars.  So, I like to make my own granola.  You can vary your granola depending on what dried fruits and nuts/seeds you like.  There are so many choices!

granolapic

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Chocolate Covered Berries

Louise Hendon | June 8

Desserts can sometimes be tough on a paleo diet, but this one is not only delicious but also simple!  Simply place a chunk of dark chocolate (I like to use 99% unsweetened chocolate, but anything above 75% or 80% will be fine, especially for a treat) into a microwavable bowl. Note that if you’re not used to eating chocolates over 80%, they can taste very bitter. In fact, even people who enjoy very dark chocolates have trouble accepting 99% or 100%. It’s definitely taken me some time to start enjoying it!

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Super Quick Scramble

Louise Hendon | June 3

I feel like the weekend always zooms past, and even though I seem to spend a large portion of it cooking, I’m always left scratching my head as to what I should eat!  This Sunday morning, after lugging back a bunch of groceries, I found myself hungry but yet bereft of any quick and easy foods.  So, after perusing through my refrigerator, I reached the decision that a quick scramble with some eggs and veggies would be a good (and more importantly, QUICK) solution.  Also, I had just picked up some fresh berries so they would be perfect as “dessert.”

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Cantaloupe Hope

Louise Hendon | May 31

Yes, these are clearly delicious and great as a paleo snack. I like to prepare cantaloupe cubes by first slicing the melon in half, scooping out the seeds, then cutting them into slices before cutting the good melon parts off from each slice as cubes.

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How to Take Control of Your Diet: Losing Weight Like a Super-Hero

Jeremy Hendon | May 14

This is a long post, but it’s just too important to write piece by piece, and you aren’t going to ever be able to fully take control of your diet unless you tackle the issues addressed in this post. 

ninja-superhero

Perhaps you’ve been in this position before:

Maybe your favorite jeans were a little too tight this morning.  Maybe you felt really out of shape when you tried playing a sport or keeping up with your kids.  Maybe you received some scary results from a medical exam or blood test.

Whatever the cause, you made a decision: Starting Today, You’re On a Diet.  No More Games.

After all, that’s what people do when they get out of shape.  You’ll diet a bit, you’ll exercise a little, and, eventually, you’ll wake up one morning incredibly pleased with how much weight you’ve lost.

It’s not so complicated.  You’re motivated this time, and you’ve just found a diet that is going to work wonders for you.

But will it?

For 99% of us, it’s only a matter of time before we’re rudely awakened by the unhealthy truth:

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The Paleo Lifestyle and Diet: Being Eaten by a Lion and Losing Weight

Jeremy Hendon | April 8

lion

It’s gone by a variety of names (the Paleolithic diet, the Caveman diet, or simply the Paleo diet). By any name and in any of its forms, though, the Paleo diet has become increasingly popular and also increasingly ridiculed.

It’s not uncommon to hear critics say that the Paleo diet is a “fad” or simply weird or ridiculous. However, despite all of the criticism, more and more people are adopting the Paleo diet. In addition, a growing body scientific research supports and underpins the core principles that make up the Paleo diet.

What, then, are the core principles of the Paleo diet and lifestyle? And why have so many people chosen to adopt it?

A. The Food (the Diet)

Although many Paleo experts emphasize the need for change in various aspects of the modern lifestyle (stress, sleep, exercise, etc.), Paleo is first and foremost a diet centered around food choices.

The core dietary principle of Paleo is that modern humans should attempt to eat more like our ‘cavemen’ ancestors. No matter where your ancestors originated from, it wasn’t until pretty recently that humans were able to eat certain foods. For most of human existence, foods such as processed sugar, as well as wheat, rice, and other grains were not able to be eaten by humans.

The primary problem with eating these foods is that the human body never evolved to digest these foods very well. And because we can’t digest these foods very well, they can cause a lot of problems in our body, especially if we eat these foods for a long time. Prolonged ingestion of these foods can often lead to long term illnesses, such as heart disease, Alzheimer’s, and diabetes. Highly processed grains and sugars (such as cakes, cookies, breads, and sodas) are particularly bad and are highly discouraged by Paleo experts.

What should someone eat if they want to adopt a Paleo diet?

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Chocolate Mondays – Media Distortions of Health and Science

Jeremy Hendon | March 28

chocolate-bar

A MULTIPLE CHOICE QUESTION

Why might individuals who report eating chocolate more often be more likely to be thin (not overweight)?

A.     Because overweight individuals are more likely to be on a diet, and therefore eat chocolate less frequently

B.     Because individuals who eat chocolate more often also exhibit more self control and actually eat less total chocolate

C.     Because overweight individuals are less likely to honestly report eating foods that are perceived as "unhealthy"

D.     Because chocolate contains certain nutrients that make a person fuller and therefore less likely to eat as many calories of other foods

Answer: As you likely already guessed, it’s a trick question, since any of the 4 answers above are entirely plausible.  Rest assured that there could be many more than just these 4 explanations for why individuals who eat chocolate more often are more likely to be thin.

It seems, though, that the news media has a limited imagination for explanations, since almost every major news outlet has recently published an article proclaiming that chocolate may help to keep people slim, all based on one study. 

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The Internet is making me FAT!

Jeremy Hendon | March 1

fire-hydrantThere’s a term that I like to use called "Information Obesity".  It’s pretty apt, because one of the first things when a person gets physically obese is that they lose a lot of energy.  They’re often tired all the time and can’t motivate themselves to do much – it’s a natural, physiological reaction.

Amazingly, the same thing happens to a lot of people when they get too much information.  Instead of taking action based on the information they have, they lose the energy to do anything and end up taking no action.  Personally, this is a constant struggle for me.

There’s no denying that the internet has contributed at least somewhat to our increasingly sedentary nature and therefore our likelihood of getting and staying fat. But that’s not the real issue here…

The real problem with the internet when it comes to health is that you can read and learn endlessly about every minute detail of diet, exercise, and other aspects of health. 

Want to read about the latest research into enhancing your mitochondrial activity?  PubMed.com to the rescue.

Wondering exactly how many sets and reps of reverse barbell curls you need to do?  Bodybuilding.com has you covered.

There is a website or forum discussing pretty much every aspect of nutrition and fitness, and it’s killing us.  Here’s how:

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The Biggest Diet Secret that Everyone and their Mother Already Knows…

Jeremy Hendon | November 29

dieting secretI’m a real geek when it comes to scientific studies.  I can never get enough, and I get excited every time I read a new study on nutrition, weight loss, muscle gain, or pretty much anything related to health.  Like I said, I’m a self-professed geek in this regard.

However, I have to constantly remind myself that we already know most of what we need to know.  In the end, our health is mostly determined by following rules that our parents and grandparents told us, even if they didn’t know the full or correct reasons.   That’s why, today, I want to discuss something we’ve all known for most of our lives but seems to have become a big secret recently.

So what is the ABSOLUTE BIGGEST SECRET ABOUT DIETING TO LOSE FAT?

Wait for it….

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Is your Diet Working for You?

Jeremy Hendon | October 17

Despite the web being full of nutritional advice, 99% of people who try to lose weight fail to do so.  In fact, even our kids are getting fatter, despite major advances in nutritional and medical research.  Obviously, there’s something missing from most weight loss and nutritional advice – otherwise more people would more easily be able to stay lean and healthy. 

Diet or Die - tonto--kiddI’ve put a lot of time and effort into helping people figure out the missing piece of the puzzle, and you probably know from other posts here on Simple Health that I believe the biggest obstacle for most individuals is the lack of a coherent system to enable them to consistently adhere to a planned course of action.   

Generally, when I talk about lack of a system, I’m not usually referring to a particular diet, since there are many possible ways to skin that particular cat.  Moreover, most people are already too focused on finding the best or perfect diet.  They’re convinced that if they learn enough, that they’ll be able to lose weight easily.  Unfortunately, in a world where junk foods and other temptations are often over-abundant, it’s not enough just to KNOW what eating healthy means

You can read books until you’re blue in the face, but if you fail to take consistent action, no book will make you any healthier.  I, you, and everyone else generally know when we’re eating something unhealthy.  Unfortunately, we can’t often help ourselves.

Surely, then, I’m not going to try to give you more ACTUAL DIET ADVICE, then?

Ironically, I am…and here’s why:

A lot of diets are AWFUL, and even mediocre diets can make staying healthy much harder.  If you stick to a bad diet, it will often be just as useless as failing to stick to a good diet.  The combination is key.

Let’s start with an example of a theoretical diet that is, well, less than sufficient:

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Automated Eating: How Paying Taxes makes you Healthier

Jeremy Hendon | October 7

It’s all about the IRS

Taxes and Your HealthMost of us have had a job at some point or another. I remember when I got my first job (much longer ago now than I care to admit), and I figured out how much I would be making working 40 hours per week. I was pretty excited, and I started planning how much money I would save.

Two weeks later, I was slightly devastated. I got my first check, but it wasn’t nearly what I thought it would be.

I like to think, even at that age, that I wasn’t completely naive or stupid. I knew that taxes would be deducted from my paycheck, but I wasn’t fully ready for how much it would be.  As most of you probably agree, whether you support our tax system or not, when it comes to your own paycheck, you’re never quite ready for how much is going to be deducted.  It’s always a bit of a shock.

Despite my astonishment, it got me thinking. Why does the governmennt require that taxes be deducted from each paycheck rather than paid at the end of the year?  There are 2 obvious reasons that most people would point to:

  1. So that the government has money to operate on prior to the end of the year (a tribute to the budgetary planning of our governments), and
  2. Because more people might try to avoid paying taxes if they only had to pay once a year.

Both of those reasons are fine and valid, but if those are the only reasons you came up with, you’re missing the biggest reason of all:  If most people had to pay taxes only once per year, THEY WOULDN’T HAVE ENOUGH MONEY TO PAY WHEN IT CAME TIME TO PAY.

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Out of Control: Why you Cheat on your diets and what to do about it

Jeremy Hendon | October 2

Trouble making healthy eating choicesIf you’re like most people I know, you probably think, at some point during the day, that you really need to make better choices about what, when, and/or how much to eat.  And really, it’s such a valiant and optimistic thought – "if I try just a LITTLE BIT harder, I can start making better decisions and get healthier/skinnier/stronger."

The problem is, for you, me, and most of the rest of the world, TRYING A LITTLE BIT HARDER just hasn’t been working.  So why can’t we stay motivated to diet and not cheat?  Because…

MOTIVATION IS A BIG JOKE

Have you ever stopped to count how many times you’ve cheated on a diet in your life?  How about your friends?  How many times have you heard a friend talk about cheating or getting back on their diet after falling off it?  I’ve never taken the time to count, but I’m pretty sure that I’ve cheated on a diet well over 1,000 times in my life (and that’s a conservative guess).

If I had a nickel (or lost a pound of fat) for every time I heard someone tell me that they’re serious THIS TIME or that it will somehow be different on this particular diet…

Give me a break – YOUR NEXT DIET WILL BE NO DIFFERENT THAN YOUR LAST ONE

Here’s the thing – if you want to know how you’re going to act in the future (whether on a diet or otherwise), just look at how you’ve acted in the past.  Your actions will ALMOST ALWAYS follow the same pattern.  (Unless, of course, you’re a character in a movie, of course, in which case, you’re about to have a life-changing epiphany that no one in the real world will actually ever have).  If you didn’t get out of bed and go exercise this morning, then there’s a pretty good chance that you won’t do it a week from now either.  (Of course, there will be days that you do, but the chances are, on any given day, that you’ll take the action or actions you most commonly have taken in the past).

We’re well into the 20th century, and there’s a lot of cool research that some smart folks have been conducting for quite a while on behavior, decision-making, and even nutrition (e.g., Brian Wansink at Cornell ).  Guess what?  All of the research being done by Wansink and most other behavioral economists flies in the face of the notion that any of us can simply decide to change our behavior in any significant way without figuring out a way to change our environment and circumstances.

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