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Just hearing the terms “work out” or “exercise” causes many people to cringe. Yet it is a proven fact that exercise is an important concept for a healthy body and diet routine. Dieting alone will help anyone lose weight, but they must include exercise and working out; as part of the regime to maintain the weight loss and healthy body.

Learning to incorporate an exercise program, as easy as walking daily, will increase your weight loss with a healthy diet. Since many people are stationery for most of their day, adding the exercise to their lives will increase the benefits of the diet. Increasing the amount of activity increases the effects of the healthy eating habits.

Eating a healthy diet with a plan rich in protein, good carbohydrates, grains, Omega-3, and low fat foods is necessary for a serious dieter. Adding fresh vegetables and fruits to the diet provides the essential nutrients to the body. Removing the condiments and fried foods from the diet also is a great way to improve the eating habits.

Avoiding sugary and fatty foods in the diet will increase weight loss when including regiments of walking, jogging, swimming, and riding a bicycle. A healthy diet with exercise creates a healthy life style that will provide long-term weight management as well as a healthier body that is resistant to diabetes, heart disease, and other health complications.

Add water to the daily diet. Drink eight 8-ounce glasses of water to keep the body hydrated and flush out the toxins and fat from the body. The body needs water to have healthy lungs, kidneys, liver, hair, nails, bones, and teeth. Water in the diet also helps the person feel full (temporarily) and removes the urges to eat to relieve the feelings of hunger.

Avoid caffeine in coffee, tea, and sodas. The caffeine is not a good chemical for the body. Many feel caffeine energizes them but in reality, it actually causes fatigue when the levels drop thus creating weight gain due to the lack of energy to be active.

The more a person is active the more they will lose weight. They will have more energy, from the higher levels of exercise, which will then cause them to burn the stored fat. Losing the stored fat decreases the weight and provides a better looking body for many people.

Using a healthy diet combined with exercise and workouts can become a standard way of life, leading to a longer life span and a healthier body; that can fight off diseases and even the common cold. The well-maintained body is able to fight off heart disease, obesity, diabetes, cancer and other diseases. People have changed their lives with a healthy diet, a good exercise program; consequentily adding more productive years to their life span.

When you take on any new type of eating lifestyle, it can seem overwhelming figuring out what foods you “can” and “cannot” or “should” and “should not” be eating. Even more so, it can be confusing if you don’t understand the reasons why certain foods are good for you to eat and while others are best just in moderation. The Paleo diet is no exception. There are many foods that are considered Paleo‐friendly but that are also the basic “meat” of the eating lifestyle (no pun intended). Here are a list of some of those foods and just why they are important to consume.

Meats:

  1. Salmon ‐ Full of Omega 3’s, protein, iron, zinc niacin, Vitamins B6 & B12. These properties help fight inflammation, contain antioxidants, supply a healthy source of protein and help keep your heart healthy.
  2. Lean Beef‐ Lean cuts of beef pack a protein punch without a high amount of saturated fats. There are 29 cuts of lean beef to choose from.
  3. Chicken ‐ Versatile and healthy, chicken fulfills your protein needs while giving you a variety of ways to cook and prepare it. Opt for boneless, skinless chicken. Provides for over 20% of recommended daily intake for selenium and potassium.
  4. Turkey ‐ Contains protein, Vitamin C and iron. A great source of protein that can be bought either ground, sliced or as an entire breast.

Veggies:

  1. Beets ‐ In a class all their own, beets contain betalains, a phytonutrient that has anti‐ inflammatory, antioxidant and detoxification properties. Possible anti‐cancer benefits have also been linked to beets.
  2. Kale ‐ Extremely high in Vitamins A, K & C. Packed with antioxidants (carotenoids and flavonoids) and lutein, which helps the blood flow smoother throughout the body.
  3. Spinach ‐ As with most veggies, low calorie content means you can eat a large quantity. Contains magnesium, Vitamin C and folate, just to name a few. Can possibly reduce your risk of cataracts and macular degeneration.

Other:

  1. Eggs ‐ Believe it or not, eggs are a great source of both protein and fat (Omega 3’s included!). They contain all 9 of the essential amino acids and contribute to your daily calcium intake.
  2. Avocado ‐ Full of potassium and healthy fats, avocado consumption has been linked to lower chances of contracting metabolic syndrome and possibly increasing HDL‐ the good cholesterol.
  3. Almonds ‐ Portable and filling, almonds are a great on‐the‐go snack and contain a good amount of calcium, magnesium, fiber and protein. Because Paleo diets don’t incorporate dairy, this is a great way to get your calcium intake up.

As you can see, none of these Paleo diet foods are much different choices than that of any healthy person, irrespective of diet, would eat on a regular basis. It’s important to make sure you are consuming an adequate amount of vitamins and minerals, especially if you are cutting stuff out of your “normal” diet as you transition to Paleo. Above all, remember to make healthy choices because they make sense to you, not because they fall into a specific diet or fad.

Too much of a good thing can be bad‐ at least that’s what some people believe. We’re living in an age now where food is so unbelievably accessible that we find ourselves scoffing under our breath if we’re in a fast food line for more than sixty‐seconds. The speed and convenience is great at times‐ especially for busy moms and people running from job one to job two. But too much of this has contributed to a worldwide epidemic of obesity, which is growing worse with time.

Learning to balance healthy living in a world of processed foods isn’t impossible. While combo meals (what a deal!) and tempting propaganda can sometimes make healthy feel unattainable, it’s not. It just takes a little planning ahead of time and reinforcement of better choices. So what are some things you can do to eat healthy amidst a world of processed foods?

Steam, Bake or Broil‐ If you take a food item in its rawest form, it has the potential to stay healthy. But the way you prepare it can be a deal breaker. Stay away from food that is fried or cooked in a batter. This applies to vegetables too, not just meats.

Get it on the Side‐ If you order a salad or a dish that comes with a sauce, ask for it to be served on the side. That way, you can determine how much you consume, or if you even really like the taste enough to consume the calories.

Inquire about Substitutions‐ If your dish comes with a side of fries, ask if you can get a baked potato instead. Restaurants are often very willing to make substitutions.

Plan Ahead‐ Choose a day or days of the week and designate them as food preparation days. Use these days to make several days’ worth of healthy foods to bring with you to work, school, or wherever. That way, when lunch hour rolls around, you won’t be tempted with a McDonalds run.

Ask for Less‐ If you’re ordering a sandwich, for example, which comes with barbeque sauce, ask that the waiter goes “light” on the sauce. By doing this, you will save small amounts of calories in each food item you order.

Minimize the Toppings‐ When ordering fast‐food, stick to menu items that have the least amount of non‐vegetable toppings. Try to pass on the calorie‐heavy condiments and instead ask for extra vegetables. More filling, less calories.

Be a Kid Again‐ Order off the kids menu. The serving sizes are smaller and oftentimes, the side “dish” is a fruit or vegetable, instead of a French fry or the like.

In the perfect world, we wouldn’t find ourselves in a line of cars at a fast‐food restaurant or dragging the family out to a local diner for Tuesday night dinner. Love it or hate it, processed

foods are a large part of our society, but that doesn’t mean we have to be food hermits. There is a way to make processed foods more health‐friendly by making small, conscious choices each time you find yourself speaking into that talking black box.

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