Ultimate Body Press

Breakfast and lunch down Paleo-style, it’s time for Paleo dinner. You will never feel deprived with the array of delicious, colorful, and flavorful meals that can be prepared following the Paleo guidelines. The following are three of hundreds of meals you can enjoy for supper that will keep you satisfied, fueled, and healthy as you continue to explore the many ways to eat and live like a caveman.

What could a bigger plus to going Paleo than eating all the seafood you want? Get the recipe here:

Easy and painless to make, these veal stuffed peppers will knock you on the floor with flavor. Get the recipe here:

With Valentine’s Day around the corner, make this almond crusted salmon and, no doubt, wow your sweetheart. Get the recipe here:

Now that you’ve had yourself a hearty, healthy, yummy Paleo breakfast, it’s time to explore the exciting world of Paleo lunch. Don’t get downtrodden if you’re craving something that doesn’t fit the Paleo regulations. You’ll soon learn there are a ton of ways to substitute, alter, and updo your favorite meals to be exciting and delicious while still staying within the Paleo guidelines. Below are three recipes that do just that. And they are just the beginning! The web is filled with amazing Paleo recipes for you to try and enjoy.

Jicama is a root vegetable in the bean family. It’s a great substitute for potatoes with a slightly sweet taste. One bite of this jicama “potato” salad, and you’ll be eating it for weeks. Get the recipe here.

So simple, so healthy, so delicious! What’s better than throwing together a few ingredients and sitting down to a knock-out meal in minutes? Get the recipe here.

Who doesn’t love and crave pizza? Go Paleo and still enjoy your favorite foods! Get the recipe here.

Now that you’ve been introduced to the Paleo craze, you’re probably dying to start trying Paleo-friendly recipes. But perhaps you don’t know where to start. Well, how about with breakfast? Below are three Paleo recipes from sweet to savory for delicious breakfasts you can feel good about eating.

It might look sinful, but this breakfast loaf consists mostly of pumpkin puree, blueberries, banana, and cashews. Yum! Get the recipe here.

Avocados are filling and designed to keep you healthy. They lower cholesterol, protect your heart, ward off cancer, and even improve your vision! So eat up! Get the recipe here.

Did someone say decadent? Eating this well never felt so good! Get the recipe here.

Do it like a caveman! If you haven’t yet heard this phrase, it’s likely you haven’t gone Paleo. The Paleo Diet is based on the concept that humans were at their physical prime during the paleolithic era. But don’t be fooled by the name. It is much more than a fad or a way to lose weight. The Paleo Diet is a lifestyle that involves a specific eating regimen as well as a new way to think about fitness.

What are the benefits of going Paleo?

To read about all the health benefits of going Paleo it’s best to familiarize yourself with www.thepaleodiet.com, the primary website regarding the lifestyle. Some major benefits include the reduced risk of heart disease and type 2 diabetes, possible loss of weight, improved athletic performance, increased muscle mass, increased metabolism, and increased energy to name a few.

So what is the diet, and what are the reasons for it?

Before the agricultural revolution, humans were hunter-gatherers who ate mostly fruits, vegetables, and meats. The advent of agriculture marked a dramatic shift in the dietary habits of humans who could now consume foods like grains, alcohol, dairy, vegetable oils, and salt. But we soon learned these foods are responsible for a host of allergies and diseases from gluten intolerance to alcoholism and more.

Thus the Paleo Diet eliminates all dairy, processed foods, grains, and legumes to cut out trans fats, refined sugars, glutenous grains, and excess salt, all of which can cause weight gain, cardiovascular problems, and diabetes.

So what can you eat on the Paleo diet? Everything else! Fruits, vegetables, meats of all kinds! For an extensive list of foods, click here, but a good rule of thumb is: if you can pick or kill it, you can eat it. In other words, when in doubt, think like a caveman.

So what is the fitness part of the Paleo Diet?

Unlike the regimented eating part of the Paleo lifestyle, the fitness aspect is more of a way of thinking than a specific set of rules. The core concept is that we have become rote in our fitness routines, doing too much cardio, not enough weight lifting, and not enough high-intensity short-spurt workouts.

So do it like a caveman! Grab the Ultimate Body Press Sandbag and lift that thing! Complete a couple of bear hug squats, and you’ll feel just like a caveman ripping a tree from the ground. Jump using our speed rope and feel just like you’re outrunning a cougar. Do some pull-ups and be the caveman climbing the cliff to get to her prey.

Our extensive workout guides will lead you to your Paleo fitness routine where you’ll burn more fat, lose weight faster, and feel more alive than ever before.

Do it like a caveman! Rawr!

Other Good Links for Going Paleo:

The Beginner’s Guide to the Paleo Diet

Paleo Recipe Blog 1

Paleo Recipe Blog 2

Paleo Recipe Blog 3

Over the next few weeks, we will highlight several different eating plans like the Paleo Diet, Low Gylcemic Diet, and eating gluten-free. We’ll provide an overview introduction to the eating plan, post links to websites for more information, and put up recipes we love following each eating plan’s guidelines.

We don’t endorse any single lifestyle or eating plan, because we believe that living a healthy lifestyle is all about making good choices that work for you. We embrace all the good ones, because they all work for someone. We hope you’ll find an eating plan that works for you, or perhaps you’ll pick and choose from several to create your perfect eating agenda. It doesn’t matter to us how you do it! Just as long as you are eating healthily and using good portion control, well, it’s all gravy baby.

And for the record, we find the word ‘diet’ problematic. Living healthily and treating your body with care isn’t a fad. We prefer to think about creating good eating habits we can sustain. Start with making incremental changes for the better, and soon you’ll be eating well for a lifetime.

Don’t miss our first highlighted eating plan this week: the Paleo Diet!

Ever wonder whether there is a miracle food to health and weight loss? The answer is yes, and the food is greens. Greens not only pack nutrition and mega-vitamins, they support weight loss, increase muscle gain, improve brain function, and even ward off cancer. There is a variety of greens ranging from mild to spicy in flavor that can be prepared in a multitude of ways for a delicious and diverse meal plan.
Spinach

You’re probably very familiar with spinach. If not, it’s an easy green to work with and is delicious eaten raw or cooked. Saute, steam, or flash-boil and add to your favorite vegetable medley and lean protein.

Arugula

Arugula is my favorite green. It has a rich, peppery flavor and adds a wonderful zing to any salad or sandwich. Place poached eggs over a bed of arugula for a fabulous breakfast or bake it onto a pizza with roasted garlic for a delicious dinner.

Kale (Purple Kale, Russian Kale, Lacinato Kale)

Yes, kale can be eaten. No, it’s not just decoration for buffet platters. This curly plant from the cabbage family has green or purple leaves depending on the variety. Eat a lot of it. Kale contains sulforaphane, a powerful anti-cancer chemical, that is best maintained during steaming or sauteing.

Collard Greens

So many of us think of collard greens in their Southern version – alongside fatty meats like ham or bacon. But collards are so packed with anti-cancer properties and antioxidants, it’s a shame to counteract their healthy aspects with unhealthy meats. Treat them like grape leaves and stuff the whole blanched leaves with lemon and mint rice and pine nuts for a Mediterranean inspired meal.

Turnip Greens

Like beets, turnips produce a leafy top that is wonderful to eat. Turnip greens are excellent when wilted in olive oil. Try sauteing shallots and red pepper flakes to release a rich, spicy aroma before tossing in the turnip greens. Add some Dijon mustard and chicken stock near the end to spice up your greens and make them succulent.

Beet Greens

Beets are a beautiful red root vegetable you should also know, but don’t forget about their lovely green tops! The beet greens are delicious when sauteed with oil and garlic and tossed with a red wine vinaigrette. Pair with the roasted beets themselves. Feeling extra wild? Add a few blue cheese crumbles for a stellar treat.

Mustard Greens

Mustard greens are at their peak from January through April, so now is the perfect time to acquaint yourself! They have a bitter, peppery flavor, and taste incredible when wilted with sweated onions and salt. Splash the greens with lemon just before eating.

Sorrel

Sorrel has a juicy, lemony flavor that brightens any mixed green salad. For a Polish twist, add sorrel at the last minute to a stock of hot water, chopped veggies (carrots, celery, leek), and boiled meat on the bone. Salt, pepper, and garlic to taste.

Mâche (Lamb’s quarter, Lamb’s lettuce, Field salad)

Mâche gets its many nicknames by mostly being considered a weed eaten by sheep. I first encountered this dark, soft textured plant while working on an organic farm. It grew as a weed throughout the farm and was washed and sold to our customers’ delight. Enjoy it in a mixed green salad with arugula and spinach and top with a light vinaigrette.

Swiss Chard (Rainbow Swiss Chard, Red Chard)

Swiss chard is a delight to cook with, because the stalks come in a variety of lovely reds and yellows. Separate the stalks from the leaves, but don’t toss the stalks! Saute them to soften and when they are mostly cooked, throw in the leaves until wilted. Swiss chard shines in lentil soup.

Dandelion Greens

Yes, the greens on those annoying yellow weeds are edible. But please, don’t harvest them just anywhere. They are often sprayed with harmful pesticides and are not safe to eat. Buy them from your local organic farmer or pick them from your own yard (if you don’t use pesticides). The leaves have a bitter taste and pair well with rich foods like eggs, pototoes, or cheeses. Try wilting your greens with garlic and topping with poached eggs and herbed goat cheese for a killer breakfast.

Pea Greens (Pea shoots)

Pea greens are the leaves and tendrils of the pea plant. A delightful sign of spring, pea greens are enjoyed raw in a mesclun salad and tossed with a lemon vinaigrette.

Fava Leaves

The leaves of fava beans are not only edible, they’re delicious. Though similar to spinach in texture, their flavor is a bit milder and sweeter. Treat them as you would spinach while cooking for an unexpected flavor twist.

Broccoli Rabe (Rapini)

Broccoli rabe is a nutty, earthy green that does well when blanched. Like the rest of the greens, rapini tastes wonderful sauteed with garlic and tossed with lemon, but it’s also a tasty addition to homemade pizzas.

Long, hard work week? What’s your choice way to relax? Perhaps you go for a killer workout at the gym, or you curl up on the couch with a book you’ve been dying to read. But be honest, how many of us can’t wait to pour that glass of red wine or pop the top on that craft brew? For many adults, the preferred way to unwind is with alcohol.

Though we’ve all heard the reports that say moderate drinking can have health benefits, too much alcohol can cause many short-term and long-term problems in your body. It’s important to know exactly what is meant by ‘moderation’, how much is too much, and which alcoholic drinks are healthier than others.

Moderation:

In moderation, certain alcoholic drinks like red wine can lower bad cholesterol, boost good cholesterol, and reduce blood clotting. But remember, this evidence is not conclusive so moderation is truly key. But, exactly, what is moderation?

For women, moderation is one serving a day. For men, moderation is two servings a day.

1 Serving:

• 12-ounces of regular beer or wine cooler.

• 8-ounces of malt liquor.

• 5-ounces of wine.

• 1.5-ounces of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).

Heavy Drinking:

Heavy drinking is defined as more than one serving a day for women, and more than two servings a day for men. Thus, one extra serving above the moderate level puts you into the heavy drinking bracket. And the heavy drinking bracket not only eliminates all health benefits, it also brings about a load of health risks.

Calories:

Aside from internal health risks, alcohol is also one of the biggest contributors to weight gain. And don’t think by slamming back shots of clear liquor, you cut the calories. Wine, beer, liquor, or liqueur—they all hold heavy calories that should be accounted for in your weekly fitness and nutrition regiment.

The following is an overall calorie count for wine, hard liquor, beer, and liqueur. For calorie counts in specific brands and specialty cocktails, look here.

Wine
Red wine is thought to have more heart-health antioxidants than white wine and is also the most calorie-friendly alcoholic beverage.

Wine	Per 5-oz Serving
Chardonnay	100 calories, 2 g carbs
Pinot Grigio	100 calories, 2 g carbs
Zinfandel	100 calories, 2 g carbs
Cabernet Sauvignon	100 calories, 4 g carbs
Merlot	100 calories, 4 g carbs

Hard Liquor
Surprisingly enough, hard liquor is higher in calories than wine per ounce. What’s worse, hard liquor is often mixed with sugary sodas increasing the calories and damage to the body. Drink with caution.

Hard Liquor	Per 1.5-oz Serving
Vermouth	64 calories, 0.4 g carbs
Coconut Rum	77 calories, 8 g carbs
Gin	98 calories, 0 g carbs
Rye Whiskey	104 calories, 0 g carbs
Scotch Whiskey	104 calories, 0 g carbs
White Rum	104 calories, 0 g carbs
Vodka	104 calories, 0 g carbs
Cognac	104 calories, 3 g carbs
Tequila	104 calories, 8 g carbs

Beer
I would never suggest to any beer-heads to grab a “light” beer and be satisfied. For all you craft brew lovers out there, light beer just isn’t going to cut it. But keep in mind that with every frothy mug of vanilla-infused porter, you are increasing your caloric intake by as much as one hundred calories as compared to a light beer. And serving size can be hard to judge when drinking from a pitcher or a viking helmet.

Beer	Per 12-oz Serving
“Light” Beer	108 calories, 6 g carbs
Draft Beer	144 calories, 13.2 g carbs
Lager	168 calories, 13.2 g carbs
Ale	216 calories, 13.2 g carbs

Liqueur
Liqueurs or cordials are usually enjoyed as after-dinner drinks sometimes alongside a dessert. They are often creamy with high calorie and fat content. Drink less often, for special occasions.

Liqueur	Per 1.5-oz Serving
Chocolate Liqueur	155 calories, 17 g carbs
Mint Liqueur	155 calories, 17 g carbs
Peppermint Liqueur	155 calories, 17 g carbs
Strawberry Liqueur	155 calories, 17 g carbs

Familiarizing yourself with the facts and knowing the risks of consuming, you can still enjoy a martini or some Pinot Noir now and again. As always, drink responsibly.

When the holidays roll around each year, are you like me in feeling an equal amount of stress and excitement, burden and joy? With all the preparations—decorating, gift wrapping, cooking, and worst of all, traveling—the holidays can quickly add stress and anxiety to our already-busy lives. The key to staying happy throughout the season is to stay healthy.

First things first, enjoy yourself. Restricting everything you put in your mouth can make you as unhappy (and unhealthy) as over-indulging. Strike a balance. Allow yourself certain treats, because it is the time of the year to celebrate, but also remember, celebration is not just about drinking the egg nog or devouring the pecan pie. Celebration over the holidays also means filling yourself in bigger ways like with the love of friends and family. Celebration also means honoring the good choices you’ve made this year and setting new goals for next year.

And remember, temptations will be everywhere during the holidays, so set yourself up for success. Here a few tips you can try to keep your holiday season happy and healthy.

1. Make a Plan

   Tell yourself what you will and won’t do. Set goals before holiday parties. Most importantly, don’t beat yourself up when you get off track. This creates the mindset for the, “I already gave in, might as well just keep giving in” thinking, which will set you back much further. Instead, just get right back on track. Continue to look at your list of goals throughout the season, and they will be on your mind as you say no to the second brownie or glass of wine.

2. Allow Yourself Certain Treats

   Don’t over do it or you’ll regret it later, but allow yourself small treats. Indulging a little is perfectly normal, and can give you the release of serotonin to reduce stress and keep you happy.

3. Count Your Blessings

   Remind yourself your life is filled with abundant love. You don’t need to overeat.

4. Eat Consciously with Your Full Attention

   Don’t eat mindlessly. Put food on your plate instead of snacking at the buffet table. Sit down and enjoy your food. Pay attention to your body. Stop when you are full. You are NOT a garbage can. You do not need to eat the last cheese squares to save them from being thrown away.

5. Wake Up Early and Exercise

   Be it walking, doing light yoga, or your normal crushing fitness regime, do it early. Get the fitness out of the way so your whole day can be spent with family. Plus, if you only do a little over the holidays, you’ll cut calories along the way and won’t start the New Year with a deficit. And if you don’t have much time, try some short, high-intensity workouts like these.

6. Think of the New YearSo much of the holidays is about celebrating the past year, but keep the new year in mind. You’ll wish you had been more regimented and strong-willed come January 1^st. So get a head-start and kick off your new year with strength.
7. Remember: Drinks Count TooAlcohol packs the calories, especially when combined with sugary sodas. Plus, you are more likely to over eat and indulge after a few drinks. Stick to red wine and have only a glass or two. Avoid the egg nog. Drink plenty of water before and after any amount of alcohol. And as always, drink responsibly.
8. Bring a Healthy DishGoing to a work party or a big family affair? Bring a healthy dish you love, so you know there will be something at the party for you. Others will appreciate this, too.
9. Play Games

   Tag football, hide and seek with the kids, even charades all get us off our feet and moving. But don’t stop there. Have a snowball fight, go ice skating or skiing, build a snowman, or if you’re lucky, swim at the beach. Staying active over the holidays can be fun, especially if you get the whole family involved.

10. Laugh!

    Laughing boosts your metabolism and releases serotonin in your brain, which reduces stress and improves your mood. If the Christmas dinner gets burnt or your kids keep fighting over the same toy, just laugh. Remember this is the season of love and blessings, the season to feel good.

Unsweetened Ice Tea: Make it at home. Drink a ton of it and it will help you loose weight.

When it gets hot in the South we drink ice tea. Unsweetened ice tea also happens to be one of the most effective,affordable and safest weight loss drinks you can buy. Next time you are on the coffee and tea isle pick up a box of plain old iced tea. It cost like 3 bucks and the benefits of drinking it include improved cardiovascular health from the antioxidants, cancer prevention from the polyphenols, digestive tract health from the tannins, increased energy and an increase in your metabolism.

This workout is from our free online workout guide is a full body strength training circuit workout. The workout is organized into a series of Push, Pull and Lower Body Exercises one after the other so that no single muscle group gets too tired to perform at maximum effort. It requires the equipment from our Pull Up Bar Dip Station Package. Click here for a full workout breakdown.