How to Become a Wellness Coach

Paleo Diet Plan :

Since switching careers in 2005 I've found it absolutely astonishing the amount of questions I continually get from people interested in becoming a wellness coach. Back when I was in the environmental software industry I can't remember one time that a person had asked me to provide an informational interview! Now it seems that I get a request for this at least monthly - and I love sharing what I do.

How to Become a Wellness Coach

With all these requests in mind, I thought it would be a good idea to share my experience with wellness coaching, provide some background on what exactly coaching is, and give those of you with interest in learning more a foundation for making decisions as to how you might want to move forward.

What is a Wellness Coach?

This is an excellent question and a good starting point for these discussions. 'Wellness' has become a popular word as of late - and it carries with it a vast array of meanings based on who you talk to. Wellness coaches support their clients in creating lifestyle change such that they get more of their definition of wellness into their lives. You notice that I emphasize a key element of coaching is to listen to and understand how the client defines wellness as that is really what is important to improve their life.

How does a Wellness Coach differ from a Nutritionist or Trainer?

There are many Wellness Coaches that are nutritionists and personal trainers, however not all trainers and nutritionists are Wellness Coaches (and vice versa). The biggest difference is the approach that is taken towards achieving goals. A personal trainer is typically hired to provide guidance, motivation, education, hands on support and to tell you how to achieve your goals. This support is very appropriate in many cases. A nutritionist has a similar function, they are trained to provide information, guidance and design a recipe for success when someone has very specific dietary needs and goals. Again, they serve a fantastic role in supporting their clients through the questions they have.

A Wellness Coach takes a much different approach when working with clients. Fundamentally a coach assumes that you have your own answers. Certainly there are opportunities for education and sharing information when appropriate (and this information should be shared only in the coaches areas of expertise), however the focus of a wellness coach is one of empowering the client to clearly see for themselves the most appropriate path forward such that they can make sustainable, long term lifestyle changes. This is much different than telling them what they need to do today. It involves discussing goals, a vision, and designing a plan together.

A wellness coach will ask empowering questions to the client that re-enforce their compelling reasons to make healthy lifestyle decisions rather than telling them the reason why they should make change. A coach will provide tools for motivation, goal setting, self discovery and embrace the fact that no two clients will need to have the same approach in making lifestyle change. As you can see the quality and depth of conversation that a wellness coach and a trainer will be very different.

Corporate and Private opportunities for Wellness Coaching?

10 years ago, there were very few people operating under the title of 'Wellness Coach'. For that matter the term 'Life Coach' was extremely rare to come by as well - both are careers that have been recognized in the mainstream today. Many Wellness Coaches operate their own business. They draw from their background, market themselves, and present a coaching offering to clients that benefit from their services. Typically a wellness coach will work with clients in the area of nutrition, exercise, weight control, stress management, and some coach on areas of relationships, sleep quality, disease management, and life balance. If you are interested in knowing the specific areas that a coach focuses on - refer to his/her biography, as the topics can vary. Generally speaking, unless the coach is branching out into other talents/markets, they tend to focus on these primary areas.

With the growing trends towards increased longevity and increased waist size - it seems that the market for these talents would be huge. The truth is that there is a huge need - however as a new occupation just gaining recognition in the mainstream society you still see relatively few wellness coaches in relation to conventional healthcare practitioners, nutritionists, trainers etc. This is often why you see many coaches wear multiple hats.

Many more opportunities are beginning to arise in the corporate environment. A number of progressive companies (including Sutter Health in Northern California) are recognizing the value of designing healthy lifestyle's as a preventative measure such to curb escalating health care costs. A handful of employers are offering wellness coaching programs as an employee incentive. Its simply good business to show this commitment to their employees. Implementing Wellness Coaching programs creates a corporate culture of health and wellness, it facilitates learning, and most importantly is welcomed by employees looking for the key to making sustainable lifestyle changes.

For those wondering if they can get a job with a company offering these services, you may find that these corporate jobs at the moment are few and far between (but there are always opportunities if you create them). I personally expect a number of new wellness initiatives to explode in corporate America within the next decade. A large part of this will be varieties of wellness coaching programs.

What kind of training do you need to be a Wellness Coach?

A good question to ask is what differentiates a wellness coach from a nutritionist or trainer. The fact of the matter is that there are no 'requirements' for an individual to label their business as 'coaching'. We see this trend in executive coaching, life coaching, business coaching, and real estate coaching. There are no laws that require a certain certification to call yourself a coach in any field! So go ahead and call yourself a coach - but be ready to explain why you are a coach and not a trainer etc. when someone asks (obviously this is not my recommendation).

So that is interesting - then what kind of training do I typically need. Well a strong foundation in nutrition, exercise physiology, stress management, or combination of these will be a great starting point. To truly master coaching, I would recommend going through an accredited coach training program to learn the keys to communicating as a coach and supporting people in finding their own answers. Typically one of these courses takes 12 months to 3 years as they require a number of practical application hours as well. There are a variety of programs with different emphasis, so my suggestion is to find one that fits well with you.

There are programs specifically tailored for wellness coaches to learn the fundamentals of coaching in relation to health and wellness. These tend to be shorter courses (on the range of 3-6 months) and are not accredited by the major credentialing organizations. The most popular example is wellcoaches - an online/on phone training program that gives you the basics and foundation of becoming a coach. This is a great start - my personal preference is a full life coach training program as it goes into great depth for developing listening schools and understanding client perspectives and I found the program I attended to be absolutely fantastic.

As a side note - I strongly believe that within the next 10 years we will also see a change in the coaching industry. The International Coach Federation and other credentialing agencies are pushing strongly to honor and recognize the title of 'Coach' or- similar to that of RDA, MFT etc. The current credentials available through the ICF are ACC (associate certified coach), PCC (professional certified coach) and MCC (master certified coach).

The Future of Wellness Coaching

Having a private business and working in the corporate environment I've seen huge changes in the past couple years alone. I have no reason to believe that wellness coaching will slow its pace of growth. As I introduced this article, I mentioned how often I am asked the question of what it is that I do and how can I get involved. This is exciting to me as it shows me how much interest and concern there is in changing our countries wellness perspective. This is exciting to me and seeing the shift in our mentality and lifestyle to one of prevention rather than treatment is a huge step in the right direction.

For those of you interested in knowing more about coaching, there are numerous articles posted throughout this website on coaching models, how to create lifestyle change and personal development. I hope you find these resources useful in your journey in wellness.

"If you've found this site useful, please link to it so that others can benefit!"

Be Well

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Paleo Diet Recipes: Breakfast, Lunch and Dinner

Paleo Diet Plan :

Paleo Diet and recipes

Paleo Diet Recipes: Breakfast, Lunch and Dinner

On first impression you may be thinking that, like most diets, the Paleo diet is going to be too restricting/complicated and mealtimes could become an 'issue'. Not in the least! Do not even consider for a moment that Paleo diet meals and recipes are going to be boring, complicated or lack in variety. Paleo diet recipes result in wholesome flavoursome meals.

Protein plays a vital role in Paleo diet and meals should consist of approximately 60% to 70% percent of your daily food intake. The balance of course being fruit, vegetables, nuts and seeds with additional oils used in preparation of the meals such as avocado oil, nut oils etc.

NO GRAIN OR DAIRY IS TO BE CONSUMED

Remember shop fresh, organic, natural and wild. To be totally Paleo, eat seasonal as well - this of course being carbon footprint friendly.

Lunch and dinner Paleo diet recipes and meals can be adjusted according to your own personal lifestyle and requirements. To start out take your usual recipes and merely substitute the 'cannot have' with a 'can have' - you will be amazed how quickly you adjust and how capable you are of making your own Paleo diet recipes.

Some ideas for your three main Paleo diet meals for the day:

Breakfast:

1. 2 Poached eggs on a bed of lightly panned spinach
2. Bowl of mixed berries with nuts and cashew cream
3. A 2 egg omelette with filling of your choice eg - no dairy though
4. Chicken liver and bacon with grilled tomato.
5. Fruit smoothy of choice eg banana and nut; berries and fresh coconut blended with ice cubes.
6. Steamed/grilled fish with grilled tomato and mushroom.
7. Absolutely nothing wrong with having the leftovers from dinner the night before.

Lunch and Dinners

These can be adjusted according to your daily routine.

1. Mushroom burger with salad
2. Roast chicken, vegetables and salad
3. Meat and vegetable kebab with broccoli and walnut salad
4. Bolognaise - made with zucchini spaghetti
5. Prawn, avocado and fresh asparagus salad
6. Wholesome chunky soup.
7. Steak, vegetable bake and salad.

Sauces/Dressings

Salads and vegetables can be enhanced with various sauces and dressings eg any easy to make dressing of the combination of honey, lemon juice, seasoning and fresh, finely chopped herbs of choice. Paleo tartar sauce made from Paleo mayonnaise can be added to seafood, be it fish, shellfish or crustacean. A basic Paleo diet recipe for mayo is as follows:

3 - 5 Garlic cloves peeled (large)

Approximately 2 cups of organic olive oil

2 room temperature, lightly beaten free range egg yolks,

juice of 1 organic lemon

small quantity of lukewarm waster

Crush garlic cloves into a paste and add to the lightly beaten egg yolks. Lightly beat with wooden spoon until the mixture turns pale yellow.

While blending the garlic and egg yolk very slowly (drop by drop) add 3 tablespoons of the olive.

Blend gently until the mixture is thick and creamy then add ½ to 1 tablespoon of water and 1 teaspoon of the lemon juice.

Continue stirring while adding the olive oil in a very fine stream. If the mixture becomes too thick once again add 1 teaspoon of water and 1 teaspoon of lemon juice.

Continue like this until all the oil is used.

Always mix by stirring in one direction only.

Should the mixture split - put it over into a clean bowl and add a teaspoon of lukewarm water and mix continue like this until fixed.

Most important have fun inventing your very own Pale Diet recipes and meals.

NOT FORGETTING YOU GET DESSERT AS WELL!

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Paleo Diet Meal Plan: Tips for a Successful Paleo Diet

Paleo Diet Plan :

This article assumes that you are already familiar with the Paleo diet and now want to adopt it for yourself. The "Paleo diet" has an obscure sounding name and lots of seemingly bizarre rules: no bread or beans? Despite the list of dos and don'ts, the theory is the easy part, the doing it is the hard part.

Paleo Diet Meal Plan: Tips for a Successful Paleo Diet

Eat only what the earliest humans ate.

It's that simple. What isn't so simple is keeping your commitment. If you're like me, or most humans really, goal setting easy. How many New Year's Resolutions have you made? How many have you fulfilled? So before you jump into the Paleo diet only to abandon it a few days in, set yourself up for success.

Make a Paleo diet meal plan

My least favorite part about adopting a new healthy eating regiment is that invariably the cookbooks will list out recipes which require ingredients I don't have. Since you can't buy 1 tablespoon of paprica, I end up buying a whole bottle... and more than I need of countless other ingredients. Meal plans are tedious, boring, and rigid. "I'll just go with the flow," I tell myself. The problem is that going with the flow requires a mastery which I do not yet posses. I need a Paleo diet meal plan because if I don't have one, I'll end up eating unseasoned chicken breast and apples for every meal of every day. That is not sustainable.

You can make a plan yourself or find one online but you need a plan. A goal without a plan is only a fantasy. Map out what you'll eat for the next 1 - 4 weeks. You don't need an exact meal by meal "I have to eat this Tuesday for lunch" but you should have enough meals to get you through. You should also make sure you have enough breakfasts, enough lunches, enough dinners, and enough snacks. Never underestimate snacking. If you don't plan for snacks, you'll either ditch your Paleo diet meal plan immediately and opt for a non-Paleo snack or you'll be so hungry when meal time comes around that you don't stick to the Paleo diet meal plan. You don't want that. Include a variety of foods in case you're just not in the mood for something and make sure you, at least in the beginning, stick with what you know. If you can't prepare, or don't really like, the food you're eating, you won't stick to your Paleo diet meal plan.

Evolve: if humans did it, so can you.

Start with foods you know and like but don't stay there. Gradually introduce new foods into your Paleo diet meal plan over time. Your first week should be only foods you know and love. Your second week, try to eat something new once per day. After that, try to incorporate something new and unusual into every meal. A key component to the Paleo diet is variety. Hunter-Gatherers didn't have the luxury of a grocery store, or even a Paleo diet meal plan; they ate what was available. You need to intentionally branch out in the beginning because we have been conditioned to only eat certain types of food (cereal, bacon, eggs, and toast for breakfast; a turkey sandwich for lunch, pasta or casserole for dinner).

Ultimately, a written meal plan and specific commitment are crucial for your success in converting to a Paleo diet. Hey, if humans could do it before the invention of indoor plumbing, I think you can handle it too.

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Lose 10 Pounds in 10 Days - A Few Quick Tips For Losing Ten Fast

Paleo Diet Plan :

Want to lose 10 pounds in 10 days? Is it even possible to lose that much weight in such a short period of time? The answer is: yes! However, it takes some serious effort on your part. If you want to lose pounds fast follow the steps below.

Lose 10 Pounds in 10 Days - A Few Quick Tips For Losing Ten Fast

Note: For best results you'll need to do everything listed below at the same time. Each method works on its own but, when combined, a powerful synergy is created that will help you get rid of body fat very quickly.

Here we go...

3 Quick Tips for Losing 10 Pounds in 10 Days

1. Focus like a laser.

The key to achieving any goal -- including fast, healthy fat loss -- as quickly as possible is to focus your thoughts and actions like a laser. When your mind is completely focused on reaching a single important and attainable goal you'll make great progress in an incredibly short amount of time.

Create a goal statement and read it out loud at least twice a day. Something like: "I will lose 10 pounds in just 10 days by eating a proper diet, doing effective exercise, and taking the right supplements."

Keep your goal in your mind at all times. This will quickly become a positive habit that you can use to achieve fast success in any area of your life!

2. Eat clean and cycle your calories.

When it comes to losing pounds fast, diet is about 75% of the solution. One of the best diets for losing weight quickly is a "paleo-style" diet based around lean proteins, fish, vegetables, raw fruit, nuts, and seeds with little or no grains or "white" carbs (e.g. potatoes, white rice, etc.). Stick with beans and legumes only for starchy carbs.

Also learn to cycle your calorie intake, since it's one of the easiest and most effective ways to lose weight fast without starving yourself or feeling too deprived. This requires some planning but, once you get the hang of it, it's fairly easy to do.

3. Do interval-based exercise.

3-5 times a week you should do a short, intense, interval-based workout that include both full-body strength training and variable-intensity cardio exercise (such as HIIT cardio). This is the type of exercise that is proven to strip off the fat while helping your body maintain lean muscle tissue and a fast metabolism.

Want to learn more about how to lose 10 pounds in 10 days? Then visit the link below:

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Discover Healthy Recipes - Eating the Caveman Way

Paleo Diet Plan :

The Paleo Recipe books are changing people's lives everyday just by going back to eating the way our Cavemen ancestors did. Humans have been eating off the land since the beginning of our existence. Eating natural foods from the earth.

Discover Healthy Recipes - Eating the Caveman Way

The Paleolithic diet, otherwise known as the ancestral human diet is not new, in fact, it's the way our ancestors ate for thousands of years before the development of agriculture. The Paleo Recipe books are based on "Paleolithic eating" or "hunter-gatherer eating". The nutritional plan consists mostly of wild plants, vegetables, fruits, fish, roots, nuts and grass-fed pasture raised meats. Because a Paleolithic diet stems from the Paleolithic Age, before the dawn of agriculture, foods such as legumes, grains, dairy, salt, refined sugar and processed foods are not included on the menu.

It wasn't until up to 10,000 years ago during the Neolithic Revolution (the first agricultural revolution) humans began eating foods such as beans, cereals and dairy products. During the Industrial Revolution in the late 18th to early 19th centuries, refined foods, oils, and processed foods were introduced. Since the Industrial Revolution, our food consumption has changed from earth based, natural to processed and canned.

Because of these dietary changes, it has been theorized that by consuming refined foods, sugars and oils, has contributed to the cause for diseases such as obesity, type 2 diabetes, cardiovascular disease, high blood pressure, autoimmune diseases and others. In later years, with humans developing more and more of these diseases, researchers have gone back to the drawing board.

We have found that eating natural foods from the land can help you increase energy levels, lose weight, increase your sex drive, improve skin tone, but most importantly, natural foods are a way to prevent the diseases often caused by eating refined and processed foods.

Today, people are more health conscience than ever before. Thus, changing their lives and health by eating more natural foods; foods the human body was designed to consume.

The Paleo Recipe books have grown much more in popularity due to the demand for healthier recipes. For people who want to follow the Paleolithic lifestyle, The Paleo Recipe books contain all the tools necessary to do it. Create simple, tasty recipes your body will crave.

The recipes are given with clear step by step instructions that allow you to create quick, easy meals. The recipe books also include hundreds of easy healthy recipes and the tools to create those fast, simple, delicious dishes.

There are 8 recipe categories to choose from such as snacks, meat, chicken, fish and seafood, soups, salads, omelets and desserts. Easily change your eating habits without having to worry about lengthy preparation.

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Paleo Book

Paleo Diet Plan :

A Paleo Plan is a commitment to exclusively eating cuisine that could only found within the paleolithic era. The Paleo Style of living is a lot of work, but it is a delicious prize. The Paleo Diet strongly covers excellent habits, solid proteins, and a genuine passion for food. So, should I choose to invest in a Paleo Book? If you would like to eat joyfully, above normal, and prosperously, then Yes! Your aim should be to eat three times a day. Remember, eating is a very important function of your day. Definitely, begin to understand what natural truly means and eat as close to what nature intended.

Paleo Book

Yo! Eating healthy costs money, but owning good eating habits is essential. Eat three times a day. Why is this important? It's important because what you eat produces who you are. It produces your daily biological energy you need to deal with your life, so try to make smart decisions. Water dehydration for example can slightly impair your mind's focus and concentration. Seeds, fruits, and vegetables are just as necessary because of their fiber, vitamins, minerals and taste. This lifestyle requires discipline, so you must to be very prepared every day.

Proteins are literally our body's future building blocks and are plentifully found within a Paleo Book. They help us build strong bodies, people, and masterminds. Proteins help your serotonin levels, though not entirely by themselves. Serotonin is a bodily chemical that helps control your daily moods. Excessive use of caffeine can deplete our serotonin levels. By skipping meals, we expose our brain's chemical stability.

How will your life turn out? You have to enjoy and exquisitely love what you eat! Eat diversely. Try to eat organic foods. Abundance is an awesome view and a must. I prefer themes to my grub time like positivity, comedy, outdoors, and jazz. Eat with your family, relax and enjoy. If you want to give yourself a chance at today's success, you're going to need the energy found in food to work hard. Now, it is time to put all this into practice.

Is this how I should eat and should I invest in a Paleo Book? Honestly, that's completely up to you to decide on how you feel about it. Every day you have the opportunity to thoroughly live your life at it's best. Life is good, enjoy your life now or somebody else will.

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The Paleo Diet - Let's Go Back To the Healthy Basics

Paleo Diet Plan :

The Paleo diet is about increasing the quality of the modern diet. It is actually based on the principle that the genes of today are the result of life conditions that are formed over a million years ago in our evolution - the era of the caveman. Our human ancestors during the Paleolithic period lived healthy lives. In most cases, their brains were larger than ours, they were usually much taller than us, and were much more physically fit than most non-athletes are today. So the idea of the Paleo diet is that if we eat like our Stone age ancestors, then we should also reap the healthy benefits that they did.

The Paleo Diet - Let's Go Back To the Healthy Basics

Most researchers agree that the diet that fueled their health and vitality was very different from most modern Western diets, even though we are genetically 99.99% identical to them. Approximately one third of the food they ate was wild animals that they hunted and fished. The remaining two-thirds was derived from berries, seeds, nuts, bulbs, fruits, melons, stems, leaves, roots and flowers that they gathered. Meat and fish gave them the fundamental fatty acids and necessary protein. Because of the high level of protein in red meat, it is no surprise that it composed of 65% of the total energy intake of what they ate.

The Paleo diet gives an opportunity to absorb nutritional requirements more effectively. You can give your body a more balanced range of vitamins and minerals. Also, you can fill your diet with fresh plants and lean meats to reduce the body's digestive process down. This causes two things- one of them is that a slow digestive process maintains a steady level of sugar in the blood. In addition, the slower digestive tract means that the appetite is regulated and remains 'fuller' for longer. This reduces the amount you need to eat to stay full and prevents over-eating.

The grass fed domestic cattle we eat today is different from the wild game our ancestors ate. Domestic meat from grass fed cattle contains mostly saturated fats, rather than the higher proportion of polyunsaturated fatty acid found in wild game. It means today we have four times less omega-3 fatty acids than our hunter-gatherer ancestors, and about one and a half times less monounsaturated fat.

The human body needs a certain amount and quality of fat in certain processes. Vitamins A, D, E and K, for example, can't be absorbed without it. A large part of our Stone age ancestor's diet also consisted of plants and vegetables - leaves, flowers, stems, bulbs and roots. This was generally eaten fresh and raw, which gave them the benefit of the nutrient content and also a stronger immune system.

Corn and small grains, while they were around, were never ground into powder and boiled for consumption during the period of the Stone Age. This occurred only with the advent of agriculture and the domestication of animals, two of the most important things that marked the beginning of the Neolithic period. It is the during the Neolithic period that the human diet began to drastically change to accommodate for a less nomadic and more settled lifestyle and the advent of farming.

The diet of our Paleolithic ancestors is still the most beneficial diet for our metabolisms today. We have prospered for countless centuries consuming only the things that were naturally available, and that our body needs to maintain both health and vitality. The Paleo diet is an ideal choice for those who want to lose weight, or those who just want to be healthier in general.

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Main Facts About The Paleo Diet

Paleo Diet Plan :

The most important paleo diet information you ever need to know is foods containing preservatives are vetoed. This diet of many names - hunter-gatherer, stone age, caveman, paleo centers on foods that were eaten in the Paleolithic era. In essence, the modern dieter models the caveman's diet, as closely as possible.

Main Facts About The Paleo Diet

Researchers have long sought answers to questions about typical paleolithic menus, by intensive studies of paintings found in caves, fossilized food remains, cooking artifacts and hunting implements. They have also analyzed bones and teeth of early humans. It is conservatively estimated that cavemen ate about three times more fruits and vegetables and much more meat and fish than modern people. Our ancestors ate more greens and fewer grains than we do today.

Paleo diet information was conceived, based on the theory that humans would be freer of disease, by eating in the manner our bodies were designed to eat, prior to the beginning of agriculture.

Caveman Food

It is reasonable to suspect that our cavemen ancestors lived with a constant fear of where their next meal would come from. The only sustenance available was wild animals, fish and whatever edible weeds or berries they could forage.

It's not reasonable to expect modern people to eat precisely as people did in the paleolithic era without starting the diet by first making small changes to their eating habits in order to adjust to the new regimen.

When possible, eating wild meat, such as deer, alligator or bear is suggested. The second best alternative is to seek "free range" meat. When cattle, buffalo or chickens are allowed to roam and eat from nature's bounty, their richer meat contains valuable omega 3 fatty acids.

Using soup stock starter made from bones is a good choice. Stock is high in protein and minerals. Salads are on the acceptable food list also.

Tuna, salmon, trout and shellfish should be eaten frequently. Fruits such as avocado, bananas, figs or plums may be consumed in abundance. Vegetables are highly encouraged, as are nuts, with exception to peanuts, which are categorized legumes. Some recommended oils are olive, coconut and flaxseed.

Modern Foods to Eliminate

Up to this point, the steak-and-potato eater is happy. However, potatoes aren't allowed on the plan. In fact, all starchy foods are a definite "no-no."

Dairy foods in the form of butter, cheese, cottage cheese, milk and so on are forbidden. Grains must be eliminated - no cereals, oats, rice or barley - including white flour. Forget that comfort food, all-day beans, as all legumes must be eliminated. Chocolate lovers please note that the only permissible sweet is honey.

Water is the liquid mainstay. Coconut water may be consumed sparingly. No sodas, no diet or carbonated drinks allowed. Fresh herbs may be used as seasoning agents, but no salt is allowed.

Paleo Diet Information

The above overview should help you make an informed decision about whether or not the paleolithic way fits your needs and lifestyle. Proponents of the plan believe it a good lifetime way of eating to sustain healthy weight and fight disease.

The focus is on foods, which are considered comparative quality, to those consumed by the caveman. It is believed that our bodies do not correctly absorb whole grains, legumes or dairy.

Experienced people on the diet have observed such mild symptoms of headaches and fatigue in the beginning, but contend they resolve quickly in a couple of days.

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Picking Your Paleo Diet Foods

Paleo Diet Plan :

It is no secret that obesity is a predisposing factor to various health conditions such as coronary heart disease, hypertension, diabetes mellitus, gout and osteoarthritis, and certain types of cancer to name a few. That's why proper diet and reducing weight is often included in a person's health care plan because progression of obesity can pose a serious risk to your health.

Picking Your Paleo Diet Foods

Apart from the aforementioned reason, excessive weight certainly affects one's self-esteem. It can result in two different decisions: eat too much of unhealthy foods because of a distorted view of self-image and low self-confidence or working out and succeeding in achieving the desired body weight and thus dissipating any and all sense of insecurity.

If a person decides to reach for the latter, then proper diet is the answer. However, deciding to have a diet doesn't mean that all problems are solved. The keyword is 'proper' and this is where we get confused. One of the many concerns in a diet regimen is the food. What foodstuff should you eat and what should you avoid? Whatever diet you choose, if you are not well-informed about the dos and don'ts, everything could go downhill.

One of the many distinguished diets today is the Paleolithic Diet, or better known as Paleo diet. From the term itself, it is clearly understood that this diet plan is created to imitate the way our ancestors ate around thousands of years ago. Despite the many criticisms it has faced, Paleo diet has become well-acclaimed by many.

Some say that it's restrictive, because one cannot be satisfied by the limited food sources that can be eaten. But if you put past the notion about how narrow the list of food our ancestors consumed during the past, you'll realize that healthy foods won't be detrimental to one's fitness.

Moreover, eating meat is one of the reasons why Paleo diet is highly distinctive from others. Its principle is to consume large amounts of protein and less carbohydrate. And admit it, who wouldn't want to eat unlimited amounts of meat? When choosing meat, look for the naturally fed and steroid free meat.

When it comes to fruits and vegetables, make sure to eat at least nine servings or 4 ½ cups per day. They're absolutely healthy, will provide all the vital vitamins and nutrients and also provide excellent amounts of natural fiber. When choosing your fruits and veggies, go for the greens. Orange, red and yellow colored ones are also permissible and will give your body a nice blend of vitamins and anti-oxidants too.

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The Paleo Cookbooks - What Are They?

Paleo Diet Plan :

The Paleo Cookbooks are the definitive set of downloadable books containing recipes and instructions to help you when undertaking the Diet. These recipe books contain recipes for all occasions from quick and easy snacks to set meals designed for your whole family or more and are designed to make them super easy to find suitable meals and each recipe is designed to make nutritious meals easily.
What is the Paleolithic Diet?

The Paleo Cookbooks - What Are They?

The Paleo Diet is also known as the Paleolithic Diet, caveman diet, Stone Age diet or hunter-gatherer diet. The concept is based on the belief that the human body has evolved very little from the pre agriculture 'Paleolithic' times of mankind's history. It assumes that because our hunter gatherer ancestors did not suffer from many of the common diseases we now do that the diet of paleolithic man must have been better for us. As a result of the paleo diet foods consist mainly of foods that could be hunted and gathered and didn't require farming or milling to produce them. Meat is a staple of all the paleo recipes followed by vegetables and fruit and a small amount of nuts, herbs spices and grains.

The Paleo meals are designed not just to lose weight but also improve the following:

• Overall health
• Wellness
• Longevity
• Reduce Illnesses
• Increase Energy

Unlike fad diets this diet is designed to promote a healthier sustainable lifestyle of balanced healthy eating mimicking what our ancestors ate. In fact the Paleo diet meal plans make this more than just a diet, its more of a dietary regimen or a set of principles to help you choose and eat healthier foods.

The Paleolithic diet can trace its origins back to a gastroenterologist named Walter L. Voegtlin. He pioneered the concept of the Paleo diet and since then it has been developed and enhanced by numerous authors and researchers in several books and academic journals. This diet is often recommended as by practitioners of what is commonly known as evolutionary medicine or medicine that was developed by the research into evolution conducted by Charles Darwin.

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Low Carb Diet Side Effects

Paleo Diet Plan :

Many people curious about starting a low carb diet wonder if there are side effects they need to be aware of before getting started. Many also wonder if there are harmful low carb diet side effects too, so let's look at the most common side effects of low carb dieting, and talk about whether any of these are harmful.

Low Carb Diet Side Effects

Some of these low carb diet side effects can be problematic for people with health conditions, particularly if they're taking medications for those conditions. Often the side effects are good, but you need to be aware they can happen and talk to your medical care provider because they'll need to monitor your progress and possibly change, reduce, or eliminate medications as you progress.

For instance, a very common low carb diet side effect is lowered, or more even blood sugar levels. This is an important low carb diet side effect for any diabetic, particularly ones that take insulin shots or medication. Since low carb diets can drastically reduce your blood sugar levels naturally, your doctor may need to adjust your medication levels to compensate for those changes.

Another low carb diet side effect is of course losing a lot of weight. This by itself is not technically a side effect, but related effects of losing weight can include regulation of blood pressure, easing or disappearance of digestive tract problems, and resolution of breathing problems too.

If you're taking high blood pressure medication, then the side effect of having that lowered from eating a low carb diet will need to be addressed by your doctor or medical care specialist. The same applies for digestive troubles, if you experience resolution to those problems as a low carb dieting side effect, your doctor will need to adjust or eliminate the medications you take.

Now if you don't take medications for conditions such as those listed above, you may still experience low carb diet side effects, but they're likely to be ones you're happy to have.

Common, "good" low carb diet side effects include reduced cravings for sugars and starches; increased energy; reduced bloated and gassy, upset stomach feelings; improved bowel movements; regulated blood sugar levels and blood pressure levels; loss of excess water retention; and of course, loss of excess body fat.

There are some low carb diet side effects that are not harmful, but you need to be aware of them because they are uncomfortable at best. These low carb diet side effects are more common during the first one to five days on the diet, and are side effects of your body adjusting to your eating changes. These side effects can include headaches; nausea; dizziness; lethargy or low energy; severe sugar cravings; irritability; and constipation.

There are also a couple of women specific low carb diet side effects. In the first week or two of your new low carb diet, you may experience oddities with your monthly menstrual flow. Usually this side effect lasts a short time though, and is caused by your body adjusting to the new eating lifestyle you've chosen. A great low carb diet side effect comes later: Women's menstrual flow is usually reduced, and there is generally much less pain or other problems involved while you're on a low carb diet.

Many of those early low carb diet side effects can be reduced by drinking extra water and getting plenty of rest, plus making sure you don't go hungry. In rare cases these initial low carb diet side effects can last as long as ten days, but usually they're present from approximately the third to the fifth day of your low carb diet.

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Seven Day Scarsdale Diet Meal Plan

Paleo Diet Plan :

The Scarsdale diet meal plan was developed by a medical doctor and based on the premise that low carbohydrates, low fat diet paired with certain food combinations can result in optimal weight loss. The Scarsdale Diet Meal Plan yields results that other diets without the food combinations cannot.

Seven Day Scarsdale Diet Meal Plan

The following is a basic outline of the Scarsdale meal plan. The Scarsdale meal plan can be used in conjunction with recipes (that utilize the given foods) to crate a healthy weight loss plan for you to follow.

The Scarsdale diet meal plan is based on a seven day schedule. Once you complete the seven days, you simply start over from the beginning.

When "Beverage of Choice" is listed you may choose from coffee, tea, water, seltzer water (flavored is okay), club soda, diet soda, or a non calorie drink. Do not add any sugar, milk, cream or honey to the beverages. You should only add non calorie sweeteners such as aspartame, saccharin, splenda, or truvia.

Day One:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Cold cuts (these should be made with meat and no fillers) with tomatoes

Beverage of choice

Dinner:

Broiled fish or shellfish

One slice protein toast

Green salad

½ grapefruit

Day Two:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Fruit salad

Beverage of choice

Dinner:

Lean broiled hamburger

Tomatoes, celery, cucumbers

Brussel Sprouts

Beverage of Choice

Day Three:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Tuna Salad made with lemon and vinegar, drain any oil form tuna if canned.

½ grapefruit

One slice protein toast

Beverage of Choice

Dinner:

Broiled pork

Green salad

Beverage of choice

Day Four:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Two eggs, cooked any way you like without oil

Cottage cheese

String beans or tomatoes

One slice of protein bread

Beverage of choice

Dinner

Broiled, roasted or barbecued chicken with skin removed

Green Beans, spinach or green peppers

Beverage of choice

Day Five:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Low fat cheese

Spinach

One slice protein toast

Beverage of choice

Dinner:

Broiled fish or shellfish

One slice protein toast

Green salad

Day Six:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Fruit salad

Beverage of choice

Dinner:

Broiled or roast Turkey or chicken, with skin removed

Tomato and lettuce salad

½ grapefruit

Beverage of choice

Day Seven:

Breakfast:

½ grapefruit

One slice protein toast

Beverage of choice

Lunch:

Chicken or turkey, served hot or cold with the skin removed

Tomatoes

Carrots

Cooked cabbage

Broccoli or cauliflower

Beverage of choice

You may add any herbs and seasonings (such as salt and pepper or oregano and basil) to any of the items on the Scarsdale diet meal plan. On the Scarsdale diet meal plan you can have moderate quantities of mustard, sugar free ketchup, vinegar and lemon dressing, cocktail sauce or horseradish (not horseradish sauce though).

For best results you should follow the Scarsdale diet meal plan strictly. Remember it is the combination of foods that help you lose weight as well.

For the second week of the Scarsdale diet meal plan you repeat the week one Scarsdale diet meal plan.

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