Lifestyle

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

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.

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.

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.

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.

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.