Category Archives: Tips

Additional weight loss/exercising tips and other tips on how to be healthy.

Lupus and Paleo

With my new diagnoses I have launched a new blog for anyone to track how I am doing by being on a Paleo Diet with Lupus. The web address is

Lupus and the Paleo Diet

I just launched it today so there is not much on it… but will be regularly updated each day

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Why go Paleo?

**New blog just launched TODAY for Lupus and the Paleo Diet. It will be regulary updated each day so get your email in and start following! Or, like me on facebook for updated tips/recipes.**

For starters, I decided to recently to switch to a Paleo diet after being diagnosed with Systemic Lupus. Many of you may have your own reasons for going Paleo or maybe you are thinking about it for your own well-being with the increase in autoimmune diseases and cancers in our society.

So why Paleo?

The Paleo diet has been around ever since there was an evolution to the human species. This diet included: meat, vegetables, fruits and some nuts and seeds. It wasn’t until about 10,000 years ago when we started to cultivate legumes and beans. This turned into a change in our diet that our bodies now had to adapt to. 10,000 years may seem like ages ago, however this is a very short time when thinking about evolution.

Since the change in diet to adding legumes and beans; as you all know we also have now introduced processed foods, we are eating more carbohydrates, we are taking in fewer nutrients, and therefore have made our diet more toxic to our bodies.

This is why there is an influx in cancers, autoimmune diseases (or other inflammatory conditions), increases in skin problems, increases in osteoporosis, and why there is such a high-rise in diabetes, heart diseases, and obesity.

If you take a minute and think about this, it is actually possible to cleanse our bodies by going back to the diet nature intended. If we all do this; you may notice a reverse in diseases such as osteoporosis and heart disease and perhaps even be able to manage your symptoms better in chronic disease. For example, my fatigue and skin problems have improved over 70% since starting a Paleo diet. I plan on continuing this to hopefully reverse my diagnosis and no longer be on toxic medication.

If you’re wondering what is allowed on this diet and what is not, check out my post Want to go Paleo?

Also, stay on the look-out for Paleo recipes to be posted as well as checking out my category on the left titled Paleo Recipes

AdvoCare 24 Day Challenge

For my frequent readers you may have noticed a new page entitled 24-day challenge. This helped me achieve weight loss goals and run my first 5K. I’m simply trying to get the word out about how great the program is and the benefits you can gain from it. Please feel free to shoot me an e-mail through the website about any questions you may have if you or someone you know has interest in the program.

24 Day Challenge

 

The Best Superfoods

Lately, the term “superfood” gets thrown away but many may not know what it means or which are the best to eat. Here is a complete A to Z list of awesome superfoods for your body

Avocado – they are a source of monounsaturated fat (the best fat to eat) which can help reduce heart disease, reduce cholesterol, and assist with brain function. They also contain Vitamin E and Vitamin B which respectively helps as an added antioxidant and helps maintain healthy skin. However, avocados pack a lot of calories so its best not to eat more than one a day

Beets – the color of beets come from Betalain – which helps prevent cancer and other degenerative diseases; also offers Vitamin A B C which assists the immune system and also contains potassium and fiber to keep the digestive tract regular

Chia – contains a high amount of potassium, calcium, iron and magnesium and is rumored to absorb 10x their weight in water which can help keep the body hydrated

Dates – packed with fiber for digestive and heart health; they also contain a high amount of potassium and magnesium and are good substitutes for sugar and butter when baking

Eggs – best serving of protein in a small package (about 6 grams per egg); contains omega 3 fatty acids which help with cardiac health and support overall function of the body; they also contain lutein which is good for the eyes

Flax – contains omega 3s to assist with high cholesterol and reduce the risk of heart disease; also packed with fiber for digestive health

Grapes – contains vitamin C and K; they act as antioxidants for the body

Hemp – contain protein and essential fatty acids which can help fight heart disease and cancer

Inca Berries – high in protein and fiber and also contain vitamins C and A

Jalapeno Peppers – contains Capsaicin which is known to help suppress the appetite and speed up metabolism

Kiwi – contains a high amount of vitamin C and folate to promote health of the body’s cells

Lemon – contains vitamin C and antioxidants that help reduce inflammation and fight off certain cancers

Milk – nope, not the white kind that contains vitamin D; it is actually chocolate milk that provides a good ratio of carbohydrates to protein that helps as a good post-work out snack for those who frequently visit the gym

Nuts – full of unsaturated fat and protein; can help lower blood pressure and body fat combined with the correct diet. Just be careful; they are high in calories

Oatmeal – well as you know, it’s packed with whole grains and fiber which assist in digestive health, aids in metabolism and can help lower cholesterol

Pumpkin – rich in antioxidants and beta-carotene (eye health) and vitamin K (help with cancer); also don’t forget about the pumpkin seeds which has been shown to prevent enlargement of the prostrate gland and reduce the risk of bladder stones

Quinoa – provides 9 essential amino acids that the body cannot produce itself (http://www.ncbi.nlm.nih.gov/pubmed/1546052)

Radish – can help stop the growth of some cancers

Salmon – contain a high amount of omega-3s which can help reduce cardiovascular disease

Tea – rumored to help reduce the risk of heart disease and cancers; green tea is rumored to help with skin cancer and black tea is rumored to help with sunburns

Ugli Fruti – contains about 140 percent of daily recommended dose of vitamin C

Vegetables – you can never go wrong with veggies, whether green or red they will be back with a tons of vitamins, antioxidants, and fiber

Watermelon – low in sugar, high in water, and packed with vitamin a and c

Xigua – what we all know as the everyday watermelon, hey give me a break..researching a superfood with the name beginning with an X is almost impossible..

Yams – contained a low glycemic index which provides sustained energy; also a great source of fiber, potassium and B6

Zucchini – high in vitamin C, B6 and potassium; also has a high water content to stay hydrated

Want to go Paleo?

Here is the difference between what is a Paleo diet and what isn’t.

Paleo
-vegetables
-fruits
-meat + seagood
-eggs
-nuts and seeds
-animal fat
-coconut oil
-olive oil
-unrefined nut and seed oil
-honey
-maple syrup
-avocado oil

Not Paleo
-dairy
-grains
-corn
-white potatoes
-legumes
-refined sugar and oils
-processed foods
-alcohol

Why Water Is IMPORTANT

For those of you who think you can drink anything but water to stay hydrated you should read this article…

Dehydration makes you sick

Again, a quick calculation for the amount of water you should intake: divide your body weight by 2. This is the amount of ounces you should drink PER DAY. If you are exercising you should increase this amount.

Fiber and Weight Loss

As I mentioned it briefly in my last post I will say it again… FIBER is important in curbing hunger and playing a role in keeping your digestive system regular. So why fiber when you’re trying to lose weight? Fiber has the power to keep you feeling full. Most issues with weight loss is the ability to control hunger. This can be maintained with the proper amount of water and fiber intake in your diet.

Adding fiber-rich foods to your diet can make you feel full so you can resist urges to eating more food than you actually need. Foods high in fiber can also take longer to chew, which can give your brain time to signal that you have had enough to eat, which your brain does not register immediately. In fact, it can take your brain 15-20 minutes to realize you are full.

There have been recent studies that show that each person eats about the same weight of food every day. If you can substitute your diet for foods high in fiber and water you can actually eat the same amount of food (weight) with fewer calories allowing for your body to burn excess fat.

But be careful… you don’t want to go from no fiber to a high amount of fiber overnight. Adding it to your diet slowly can prevent bloating and gas by giving your body time to adapt to the new intake of fiber.

So what can you do to add more fiber to your diet?
Snack on veggies
Start your day with high fiber cereal and a bowl of fruit
Eat real fruit instead of drinking fruit juices
Eat more beans with your meal
Add nuts and seeds to your diet as a snack