The Paleolithic Diet

Good afternoon, health students.  Please answer the following questions in complete sentences by restating the question!

For example, if I ask the question "Where did the term 'Paleo' come from?"  You would write, "The term 'Paleo' come from the Paleolithic Period in history...".  Get the idea?

1) Why do some people want to mimic the diet of the ancient hunter-gatherers?

2) What modern diseases were the hunter-gatherers of 10,000 years ago free from that are running rampant today?

3) What are the seven fundamental characteristics of the hunter-gatherer diet?

4) What foods should be eaten on the Paleo Diet?

5) What foods should NOT be eaten on the Paleo Diet?

6) What would be some of your favorite food choices on the Paleo Diet?


http://thepaleodiet.com/getting-started-with-the-paleo-diet/

The Paleo Dietis based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations, including:

• Obesity
• Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis)
• Type 2 diabetes
• Cancer
• Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, etc.)
• Osteoporosis
• Acne
• Myopia (nearsightedness), macular degeneration, glaucoma
• Varicose veins, hemorrhoids, diverticulosis, gastric reflux
• Gout

And many, many more.

The Paleo Dietis based upon everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. The following seven fundamental characteristics of hunter-gatherer diets will help to optimize your health, minimize your risk of chronic disease, and lose weight.

• Higher protein intake – Protein comprises 15 % of the calories in the average western diet, which is considerably lower than the average values of 19-35 % found in hunter-gatherer diets. Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets.
• Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent the main carbohydrate source and will provide for 35-45 % of your daily calories. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
• Higher fiber intake – Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
• Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk.
• Higher potassium and lower sodium intake – Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium, and Stone Age bodies were adapted to this ratio. Potassium is necessary for the heart, kidneys, and other organs to work properly. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium. Today, the average American consumes about twice as much sodium as potassium.
• Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
• Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains are not a good substitute for lean meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body.

So, what should you eat on the Paleo Diet?

While our books on The Paleo Diet provide much more detail on the foods you should and shouldn’t eat, here is a basic scheme of things:

• EAT:
• Grass-produced meats
• Fish/seafood
• Fresh fruits and veggies
• Eggs
• Nuts and seeds
• Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

• Don't Eat:
• Cereal grains
• Legumes (including peanuts)
• Dairy
• Refined sugar
• Potatoes
• Processed foods
• Salt
• Refined vegetable oils (listed in The Paleo Diet Cookbook and The Paleo Diet for Athletes)

• For breakfast, make an easy omelet. Sauté onion, peppers, mushrooms, and broccoli in olive oil; add omega-3-enriched or free-range eggs and diced turkey or chicken breast.
• Paleo lunches are easy. At the beginning of the week, make a huge salad with anything you like. A good starting point can be mixed greens, spinach, radishes, bell peppers, cucumbers, carrots, avocadoes, walnuts, almonds and sliced apples or pears. Store the salad in a large sealable container. Each morning prepare a single serving from the large batch and then mix in meat (ground beef, beef slices, chicken, turkey, ground bison, pork chunks, etc.) or seafood of choice (salmon, shrimp, tuna, or any fresh fish or seafood). Toss with olive oil and lemon juice and you are set.
• For dinner, try spaghetti squash as a substitute for any pasta recipe. Top with pesto, marinara and meatballs.
• Roasted beets and their greens make a great side dish for pork. Asparagus, broccoli, and spinach can be steamed quickly. Salmon, halibut, or other fresh fish filets grill well with accompanying foil packs full of cut veggies with olive oil and garlic.
• Berries and other succulent fruits make a great dessert. Pre-cut carrot and celery sticks, sliced fruit, and pre-portioned raw nut/dried fruit mixes are easy snacks.

• Breakfast: Omega-3 or free ranging eggs scrambled in olive oil with chopped parsley. Grapefruit, or any fresh fruit in season, herbal tea
• Snack: Sliced lean beef, fresh apricots or seasonal fruit
• Lunch: Caesar salad with chicken (olive oil and lemon dressing), herbal tea
• Snack: Apple slices, raw walnuts
• Dinner: Tomato and avocado slices; grilled skinless turkey breast; steamed broccoli, carrots, and artichoke; bowl of fresh blueberries, raisins, and almonds; one glass white wine or mineral water. (Clearly, wine would never have been available to our ancestors, but the 85:15 rule allows you to consume three non-Paleo meals per week.)

Healthy Eating

Read the following TWO short articles and answer the following questions in your notebook:

1) Give three examples of unhealthy foods.

2) Name some of the unhealthy foods that you eat on a regular basis.

3) Give three examples of healthy foods.

4) Name some of the healthy foods that you eat on a regular basis.

5) Take a look at the short and long-term risks of eating unhealthy foods.  Do you think that you are experiencing any of these effects due to your diet?

6) What is an alternative to caffeine and sugar to avoid the afternoon "energy crash"?

7) Do you know anyone that maintains a healthy lifestyle regarding eating, exercise, sleeping and life choices?  Who is that person?  What is that person like?

RESULTS OF UNHEALTHY DIETS

0 COMMENTS

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Oct 23, 2010 | By Joshua McCarron

Photo Credit Andrea Bricco/Brand X Pictures/Getty Images

UNHEALTHY FOODS

Foods that are considered unhealthy and will get you into health trouble usually share certain characteristics. Unhealthy foods are higher in saturated fat, trans fats, sugar, sodium, refined flour, and chemical preservatives or additives. Foods with these properties include many baked goods like cakes, cookies, pies and muffins, fatty meats, fried foods, and fast food. Packaged and processed foods from the grocery store are also culprits, as are liquids high in sugar such as soda.

HEALTHY FOODS

Foods that foster good health will basically have the opposite characteristics of the bad foods. Foods low in sodium, sugar, saturated fat, trans fat, cholesterol and white flour should find their way onto your plate more often. These typically include fruits, vegetables, lean sources of protein, whole grains and healthy fats like omega-3s.

SHORT-TERM RISKS

Participating in an unhealthy eating plan isn't all about major illness and disease. Short-term problems can also crop up from putting bad foods in your body. Weight gain is a primary example of a short-term risk. Your clothes may become a little tighter and you may notice moving more cumbersome. You could also notice a dip in energy levels, skin problems and dull-looking hair.

LONG-TERM RISKS

A poor diet carries with it many long-term health risks. When sugar, fat and sodium are part of your daily life, you can expect conditions such as heart disease, high blood pressure, Type 2 diabetes and coronary artery disease to be more prevalent. A diet high in fats and sugars can also lead to obesity, which in turn may cause osteoarthritis or osteoporosis. Purdue University reports that rates of both colon cancer and breast cancer are higher in people who regularly follow an unhealthy diet.

EXERCISE AND STRESS

Modifying your diet is not the only consideration for a healthy life. You must exercise your body and control stress levels, or some of the conditions you are trying to prevent with diet could happen anyway. Engaging in aerobic activity that uses larger muscle groups for 30 minutes on most days should be sufficient, states the Cleveland Clinic. This can include swimming, running, cycling or kickboxing. Also, adding yoga, meditation or tai chi to your routine can help to calm your mind and relieve stress.

REFERENCES

• Purdue University: Diet-Related Diseases
• Harvard School of Public Health: The Nutrition Source Healthy Eating Pyramid
• Cleveland Clinic: Coronary Artery Disease
• World Health Organization: Controlling the Global Obesity Epidemic

Article reviewed by Christine Brncik Last updated on: Oct 23, 2010

Read more: http://www.livestrong.com/article/287256-results-of-unhealthy-diets/#ixzz2JwQih9oN

http://www.livestrong.com/article/499296-long-term-effects-of-a-healthy-diet/

LONG TERM EFFECTS OF A HEALTHY DIET

COMMENTS

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Jul 23, 2011 | By Nancy Clarke

Eating a healthy meal may make you feel warm and fuzzy today, but making good nutrition a habit pays long-term dividends. Daily attention to adequate protein, vitamins, minerals and healthy carbohydrates and fats gives you the power to do all that you want to do without depleting your body's stores for the future. Show your children the benefits of eating right, and you'll all enjoy better energy and health today and fewer chronic problems over your lifetimes.

INSTANT GRATIFICATION

Enjoying daily energy and well-being bolsters your health over the months and years. Instead of using caffeine and sweets to beat the afternoon doldrums, use your diet to create a healthy internal environment for the long term. The University of Maryland Medical Center reports that a varied diet from all the food groups provides the nutritional balance your body needs without excess calories or detrimental fats to slow you down. Eating three regular meals a day, plus a snack of fruit or nuts if you need one, will maintain your blood sugar and avoid an afternoon energy crash.

DIETARY HABITS

Forming good eating habits protects you from degenerative conditions associated with osteoporosis and obesity. If you get your calcium and vitamin D and watch your calorie intake today, you'll reduce your risk for bone loss and weight gain over the years. Modeling this behavior for children makes them more likely to make the same healthy choices. It also helps them get sufficient amounts of nutrients that are crucial to their development during periods of accelerated growth.

LONG-TERM HEALTH

Your health status as an older adult depends in part on your everyday diet from childhood onward. To avoid the leading causes of death from diet-related diseases, including heart disease, stroke and cancer, eat low-fat, high-fiber foods most often. Reducing your sodium and sugar intakes can help you avoid high blood pressure and weight gain, which are risk factors for heart disease and type 2 diabetes. Preventing chronic, incurable illnesses can extend your longevity and your enjoyment of life.

QUALITY LIVING

Nutrient deficiencies affect your blood count, oxygen supply and musculoskeletal health. These weaknesses can lead to poor exercise tolerance and frailty, two common complaints of sedentary seniors. Excess fats and sugar, on the other hand, cause weight gain that may compromise your mobility as you age. Staying active and robust by getting enough protein, vitamins, iron, calcium and other minerals helps you avoid muscle trauma and bone fractures. Maintaining a healthy weight lowers your risk for arthritis, incontinence and other disorders that can seriously diminish your quality of life.

REFERENCES

• University of Maryland Medical Center; Balanced Diet; October 2009
• U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
• Office of the Surgeon General; Overweight Consequences; January 2007
• U.S. Department of Agriculture; Sarcopenia; November 2005
• Centers for Disease Control and Prevention; Leading Causes of Death; December 2009

Article reviewed by Mary Bland Last updated on: Jul 23, 2011

Read more: http://www.livestrong.com/article/499296-long-term-effects-of-a-healthy-diet/#ixzz2JwPz7znp

T.G.I.F.!!!

We all know that a bad relationship can cause a host of problems... lack of sleep, stress, and fighting.  Here is a short piece on how to detect a bad relationship.  

It is written from a man's perspective, so girls you are going to have to substitute "He" where it says "She".  Sorry, being the manly man that I am, I do not follow women's/feminine websites.

As you read this, make sure that you reflect (think about) how you might be guilty of these very same 14 things.  One should not condemn someone for being a "Drama Queen" if you are a "Drama King" yourself!

Please answer the following questions:

1) Scientifically, why do we become "blinded by love"?

2) Why do Drama Queens/Kings have an attractive personality?

3) Why are the people your lover hangs our with important?

4) 


http://artofmanliness.com/2013/01/31/relationship-red-flags/

14 Red Flags to Look Out for in a Relationship

by BRETT & KATE MCKAY on JANUARY 31, 2013 · 14 COMMENTS

in RELATIONSHIPS & FAMILY

You’ve probably had a friend who started dating a woman that really made you scratch your head. She was flaky, possessive, and high-drama. Everyone could see that the gal was toxic and really bringing your buddy down…everyone, that is, except your buddy.

You tell yourself, “That would never happen to me.”

But then it does.

What gives? How do people end up in unhealthy relationships despite warning signs that their partner was bad news to begin with?

Answer: we’re blinded by love.

Seriously.

Using MRI machines, researchers at the University College London found that “feelings of love lead to a suppression of activity in the areas of the brain controlling critical thought. It seems that once we get close to a person, the brain decides the need to assess their character and personality is reduced.”

Not only does romantic love suppress our critical thinking, but feel-good chemicals and hormones like oxytocin and dopamine cloud our judgment even more. Love truly gives us a drug-like “high,” and it feels so good that we simply ignore the red flags waving right before us. If by chance you do take notice of a gal’s negative behavior or attitude, you’re likely to minimize it, writing it off as a cute quirk, or telling yourself, “Oh, it’s not that bad. Besides, maybe I can be the guy to help her improve.”

Don’t fool yourself.  You can’t force your partner to change; the change has to come from within. Also, problems that you notice at the beginning of a relationship tend to amplify themselves as the relationship deepens. Or as marriage expert Dr. John Van Epp says in his book, How to Avoid Falling in Love With a Jerk, “The good doesn’t always last, and the bad usually gets worse.”

“Well,” you say, “I’m a manly man, dammit. I don’t let my emotions get the best of me in a relationship. I always think rationally.”

Hold on there, chief. Some research actually indicates that men, particularly men in their mid-twenties, “typically fall in love faster than women and are the first to take the lead in saying words of love in the initial stages of the relationship.” Women, on the other hand, are generally more apprehensive in the beginning stages of a relationship. In other words, just because you’re a dude, doesn’t mean you’re not susceptible to love blindness.

Knowing that your judgment is clouded, it’s important to enter any serious relationship with both your head and your heart. You need be able to distance yourself from the powerful emotions you’re likely feeling in a new relationship so that you can notice any red flags that might indicate that you’re destined for a relationship from hell. This is doubly important if you’re considering marriage.

But what sort of red flags should you be on the lookout for? While every man has his own personal relationship red flags or deal breakers, psychologists and marriage experts have found there are a few general red flags you should be aware of. Most of these are patterns of behavior in your partner that will likely (not definitely) result in a troubled relationship down the road.

Because people are usually on their best behavior at the beginning of a relationship, some of these red flags won’t appear for awhile. According to Dr. Van Epp, it’s usually around the three-month mark that deep-seated patterns start to manifest themselves. This delay is why he and other relationship experts recommend that you take romantic relationships nice and slow.

Below are some of the common red flags that researchers and therapists recommend you look for in a relationship.

1. She’s a self-proclaimed “Drama Queen.” Beware of women who not only proclaim themselves to be Drama Queens, but also revel in the role. Drama Queens often swing from one emotional extreme to another; when life seems a little boring or flat, they’ll go out of their way to stir up a controversy. They’re often impulsive and demand to be the center of attention all the time. What’s interesting is that Drama Queendom isn’t just a character defect, it could actually be a psychological disorder called “histrionic personality disorder.” Who knew?

Drama Queens can be very alluring and attractive in the beginning of the relationship because of their seemingly outgoing and often seductive personalities. But the shtick gets old after a while and constant drama in a long-term relationship just makes people miserable.

2. You can’t stand any of her friends. You don’t need to be “besties” with her friends, but if the thought of spending an hour with one of them makes you want to jump in front of speeding traffic, then you might have reason to be concerned about your relationship with your gal. There’s wisdom in the old adage, “Birds of a feather flock together.” Your significant other likely has a lot in common with her friends — similar interests, temperaments, and beliefs. Because you’re not in love with her friends, you’re more likely to notice their annoyingly grating behaviors and attitudes. But because you’re infatuated with your gal, you’re likely ignoring or overlooking these same behaviors and attitudes coming from her.

Thus, if you can’t stand being around her friends now, there’s a chance you’ll feel the same way about your partner later. Don’t be surprised if your girlfriend is just like her annoying friend after the “Fog of Love” dissipates.

3. She says ALL her exes are jerks. There’s a possibility that every man she’s ever dated was indeed a jerk. If that’s the case, what does that say about her judgment, and what is it about her personality that draws her to losers? And that also means you’re probably a jerk too, as people tend to follow the same scripts and patterns across relationships.

The more likely scenario is that some — but not all — of her exes were jerks and she’s downplaying her role in the relationships going sour. This scenario is just as troublesome – as it shows a lack of self-awareness and an unwillingness to take responsibility. We all know folks who got fired from a job, received a bad grade, or got dumped because their boss was jealous, their professor was out to get them, and their girlfriend was nuts. It’s never their fault. Avoid relationships with this type of person like the plague.

4. She’s a flake. We all know that trust is an important aspect of a strong, healthy relationship, and it’s hard to trust someone who flakes out on you all the time. Watch to see if your gal follows through on her commitments in all aspects of her life. If she’s a flake with her employer, friends, and family, chances are she’s going to be a flake with you.

5. She treats waiters like crap. You can glean important information about a person from the way they treat strangers, especially those in a “server” role like a waiter, barrista, or bank clerk. Psychologists have found that the way an individual treats strangers is often an indication of that person’s empathy, social conscience, and maturity of moral thinking — the same attributes that marriage and relationship researchers have found to be essential for healthy relationships.

6. She expects to be treated like a princess. When one person comes into a relationship with a sense of entitlement and expectation that his or her needs should always come before the other person’s, resentment, contempt, and anger are usually the results. Be on the lookout for subtle and overt clues that your partner has the “princess” mentality. (Hint: She has the word “Princess” stitched on the butt of her sweatpants.)

7. You argue all. the. time. There’s nothing wrong with conflict in a relationship. It’s completely normal, and in fact healthy at times. But if all you do is argue, then there’s a problem. Researchers have found that for a relationship to be happy, the ratio of positive to negative interactions needs to be 5:1. If your ratio is inverted, you’re going to be miserable. And don’t try to convince yourself that once you get more serious, things will get better. The first couple years are the honeymoon period! If things are already bad in the early stages of a relationship, you’re in big trouble.

8. She gets angry or guilts you when you want to spend time with your friends. We’ve talked a lot on the site about how important it is for men to spend time with their man friends — iron sharpens iron and all that. Unfortunately, some women don’t understand this and bust their boyfriend’s balls any time they want to go spend time with their buds – or they insist on always coming along to your formerly all-guy outings. A good woman will actually encourage you to spend time with the guys, understanding that it’s good for your overall well-being, which is ultimately good for your relationship too.

9. She never apologizes or takes responsibility for bad behavior. Psychologists call the ability to recognize and take responsibility for bad behavior conscientiousness, and it’s an important attribute in maintaining a healthy relationship.

“What you want to see is a partner who quickly admits to wrong because the feelings of guilt register without much defensiveness or denial. Long arguments where you have to convince your partner that he or she was wrong or should feel guilty are a definite reason to worry,” says Van Epp.

10. She has a bad relationship with her family. As the relationship gets more serious, you’ll likely meet her parents and family. Watch how she interacts with them. Her comfort level with her family will often lead to her putting down her guard and showing her true colors. Patterns or scripts that your partner uses in one set of relationships will most likely be introduced into your relationship (Van Epp). If she gets along great with her family, great! You’ll likely experience the same in your relationship. However, if she’s cold and distant with her family, tread carefully. You might experience the same kind of hostility later.

Of course, there are cases where the apple truly does fall far from the tree. If her family is nuts or abusive, her distance is understandable and likely a good thing.

11. She’s not flexible. Marriage and relationship experts have found that flexibility — the ability to go with the flow and adapt to changing circumstances — is an important attribute for relationship success. If your girlfriend is never willing to compromise or gets frazzled when plans change or things aren’t exactly the way she wants them, there could be problems with your relationship down the line.

How do you know if your gal is the roll-with-the-punches type? Go on vacation together – ideally to a third-world country where things will invariably not go as planned. Or, just as good, take her camping. She refuses to go camping – even once? That’s a big red flag in itself – at least in my book.

12. You don’t share any core values or life goals. It doesn’t matter how much you love each other, if you and your gal aren’t on the same page when it comes to things like values or life goals, things are going to be rocky. Research backs this up — couples who share many of the same values and life goals are happier and have stronger relationships than couples who don’t.

13. She’s violent. Did you know that women are at least as likely, sometimes even more likely, than men to initiate domestic violence? Sure, her punches may not hurt you, but if your girlfriend gets violent when you argue, that should be a bright red flag that you need to end the relationship. There’s some underlying emotional issues there, and if she did it before, she’ll likely do it again. Don’t shrug it off – slapping can escalate into the use of weapons.

14. She’s stingy with the appreciation. Feelings of appreciation keep a relationship strong and running smoothly. One of the things I love about Kate is no matter how many times I’ve done a run-of-the-mill chore or how small a favor, she always remembers to take notice and share her appreciation. If your girlfriend rarely notices and thanks you for the nice things you do, such stinginess will eventually run your ship of love onto the rocks.

What do you think are red flags in a relationship? Share with us in the comments!

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