New Years Resolutions!

It's time to make new resolutions for the upcoming year. Did you complete any resolutions from last year? If you didn't were they attainable or reasonable?

My resolutions for 2013 were to lose weight, become healthier, become more fit, to quit smoking, and to find a career I would love. Happily, I completed them all. I'm down a total of 20 lbs and 2 dress sizes, I've put on more muscle, I've lowered my mile time, I quit smoking all together (including the vapor), I'm going back to school to become a Nutritionist, and I got engaged! 2013 was a great year full of so many life changes.

That brings us to the New Year 2014! My resolutions:

• Finish my core classes to attain my Associate's Degree of Science to transfer to the University.
• Improve my 5K time from 46 minutes.
• Flatten my stomach.
• Put more time into my blog.
• Pay off the majority of my debt.
• Save for our wedding.
• Read more books.
• Learn to use my new sewing machine and complete a least 6 scratch projects this year.

*It is important to remember when you're making resolutions that your goals are attainable. If you set your goals too high and unreachable, you'll only discourage yourself instead of motivate yourself to achieve them. It's a brand New Year! You can do this!!

Tis the season!

To be tempted with sugary, processed, additive infected "treats." I know its hard to say no and you don't want to be insulting, but simply let the "treat" maker down easy by saying "It looks great! But I have to decline. I don't eat (insert "treat" here) because I chose a Paleo lifestyle that doesn't include it." I've gotten mixed responses of incredulity and admiration, but in the end I walk away without ingesting said "treat."

Its hard to put yourself out there to be judged by others for your life choices, which constantly happens on a daily basis anyway. I've had my fair share of the "judge and jury" types about choosing a Paleo lifestyle. Its great to be different, to have your own voice, and to make your own opinions. I'm sure we've all had our parents say to us at one time or another "if your friend went and jumped off a bridge, would you do it too?" Uh, no Mom and Dad because that's just stupid. When you're a kid its stupid because we don't want to die, but as an adult it takes on a whole new meaning of being your own individual who makes their own choices and doesn't follow the crowd. Thus, making it stupid because you don't want to be a follower.

Since going Paleo I've had my fair share of mixed sentiments ranging from respect and supportive to down right damning. Not only from strangers, but from coworkers and friends as well. Talk about a reality check. Every decision we make effects our lives in ripples and we may not see them right away, but they'll show up sooner or later. With that being said I'm currently reevaluating some of the people in my life as well as starting a new chapter with my secondary education. Ah!

So, soapbox aside, if you don't want to put yourself out there and decline these sugary, non-Paleo treats, then politely take one and excuse yourself to get a drink. You can give it away to someone or secretly throw it away. You don't have to eat it! I think a lot of us were raised to eat all of our food as a "waste not, want not" mentality, but this has caused a lot of us to overeat. Its ok to say no or to throw it out instead of eating it.

Speaking of being supportive, if you live in the south there is a delicious burger joint called Twisted Root and it just so happens they have a very yummy Paleo friendly option:

Burger in a bowl!! Just order it without cheese or croutons. Good. To. Go! Also, the sweet potato fries are amazing and not salted, but cinnamoned. Yes, they are sprinkled with yummy cinnamon as their seasoning. (This is not a paid advertisement, but a friendly suggestion from you Paleoan blog host. Visit the link above to find a location near you!)

*Behind the scenes update: Tomorrow is my birthday and I've been nicotine free for almost 2 weeks! Whoop, whoop, I did it! Another milestone accomplished this year. Thanks for the support y'all!

Organic makeup powder

Ladies, this post is for you! I came across a recipe for homemade translucent makeup powder and made some of my very own and absolutely love it! This will last you for at least a year and is so cheap to make compared to buying it already made with extra chemicals our skin doesn't need. So of course I wanted to share it with you!

 Ingredients:

• Organic corn starch (Found in the baking aisle) $3.49
• Organic green clay (Found in the facial beauty aisle) $5.99
• Organic cocoa powder (Found in the baking aisle) $4.99
• Organic Cinnamon (Found in the spice aisle) $4.49
• Updated 2-9-14, not pictured.

Directions:

• Mix 1 part corn starch, 1 part green clay, a pinch of cinnamon, & a pinch of cocoa powder. If you need an extra tint to your powder add in an extra pinch of cocoa & cinnamon. (The cinnamon makes you smell delicious!)

I used 1 tbsp corn starch, 1 tbsp green clay, 1/2 tsp cinnamon and 1/2 tsp cocoa powder since I have an olive tint to my skin. Here's what I came out with:

The ingredients are supposed to help absorb the oils from your skin and keep your skin clean! Obviously everyone's skin is different and you might have an adverse reaction, but I can attest that I haven't and it has been great. My skin was constantly breaking out because of oily skin (and touching my oily hands to my face) and now its finally starting to clear up. Good luck Paleoan women!

*Added Tip:* If you put a layer of milk of magnesia on as a base before you apply the powder it will stay all day (unless you wipe it off) because it works as an inexpensive makeup matte like the versions you find at the cosmetics counters in department stores. - As seen to your right: I put mine in an old hair gel container to keep it from drying out & a makeup wedge to apply it. Be sure to use a thin layer as it will look a little chalky if you over-apply it.

*Important note: The only thing I would use corn starch for is makeup because ingesting it is not Paleo approved.

More Progress!

It's been 10 weeks since I originally took pictures to track my progress, but 12 weeks since I started eating Paleo. It's been a rewarding process not only for my personal health, but for my physical health as well. Judge for yourself:

These are real pictures, showing real results. Feel free to share this post/blog with your friends who want to try a human diet lifestyle that works. I used to be allergic to citrus, get sinus infections during the winter or catch every cold I came into contact with, be excessively tired, and my joints would swell up on me often. Since I've been a Paleoan these problems have corrected themselves. I know it sounds unbelievable and I thought the same thing when I was researching and reading other people's testimonies about living a Paleo lifestyle. 

Fortunately for me and my health it is absolutely true! I'm down to a size 6 and 152 lbs. I haven't been this small in 7 years! I feel amazing and I am constantly getting compliments about how glowing and fit I look. I couldn't be more satisfied that I decided to change my eating habits to a more healthy Paleo lifestyle. 

Follower Progress: I've had a number of you on my Paleo AP email group for some time now, and I'm proud to say y'all are making some great progress too! Now, I don't have any pictures to share because y'all haven't sent me any yet, but I'm sure sooner or later I'll have some to post up. A couple of you have started new workout regimes, another has lowered her blood lipids, and a few of you have lost some weight. Congratulations! I'm so proud of y'all.

I'm also super excited to walk/jog/run the Firefly 5K with everyone. I've been continuing to slowly lower my mile time at the gym, and James has made me a bet that he'll cross the finish line first. Ha! 

Workout that body!

Back in Paleolithic times our ancestors were very physically active so naturally they were in great shape. They didn't have to "workout" like we do now because they were hunting, gathering, walking all over the place, lifting and moving heavy stones and foliage.

Today, depending on your line of work, we live a pretty sedentary lifestyle so to give our bodies the physical activity it needs we have to workout. These workouts give our bodies the chance to burn carbs and use up our stored energy fats so they don't end up as, well, fat.

With this in mind here are a couple great exercise ideas that have been tried and results yielding. I haven't personally done them, but I have seen the transformation in friends who have:

• Insanity DVD set for at home workouts.
• T-25 DVD set for at home workouts in a time crunch.
• Couch to 5K App Mobile app training for those wanting to do a 5K (hint, hint), but don't forget your weight training to help tighten your body back up after losing fat from all that cardio.
• Bodyrock.tv also has a plethera of at home workouts to choose from (free)
• Fitness Magazine also has a plethera of home workouts for free

The solutions are out there, you just have to be willing to look for them (or google).

On the flip side, I've done and known others who have done Zumba without any noticeable results. Although Zumba is fun if you like to dance, it is not enough physical activity for your body. Remember in Paleo times humans were also lifting and moving heavy objects so working in a dumbbell routine/weight machine circuit/resistance band routine is crucial if a high cardio workout like Zumba is your choice for physical activity!

Paleo Lifestyle DFW Team 5K!

Have you ever run a 5K? Do you want to check it off your bucket list? Ok it might not be on your bucket list, but how accomplished would it make you feel to complete a 5K? Don't worry, I'm giving you plenty of notice to get in shape to walk/jog/run a 5K. A 5K is 3.1 miles.

The Firefly Run is coming to Dallas on March 29, 2014 and the proceeds are benefiting the non-profit Children's Medical Center. It is a Saturday evening run so for any one who is not a morning person this is a perfect 5K for you!

With that being said, this is a great way to contribute to a wonderful cause and get some physical exercise in for your health and wellness! I'm putting together a Paleo Lifestyle DFW team (4+ runners) and invite anyone to join. Team registration is $30 per person til 1/5/14, then $35 til 3/1/14, late registration is $40 til 3/23/14, and super later registration up til the day of the race is $45.

I understand that it's hard to plan that far in advance for some of you, but I'm giving you the options of early registration for those who want to make the commitment and save some money. To register under the Paleo Lifestyle DFW team go to the Active website. When you choose register you will register under the Team Timed option, then after you fill out your personal info you will choose to join a team then search for Paleo Lifestyle DFW. We are registered under a fundraising team, but you do not have to donate if you do not want to!

Please try to get in some training with your physical exercise. You can walk/jog/run this 5K as it is for your personal benefit and accomplishment! I hope to see you there!!

The Rundown...

I know it's been almost a week since I've posted, but man I've been busy! We finally got some extra help at work so I'll be more available to keep y'all updated on the Paleo lifestyle.

Here's what's currently in the works for Paleo Lifestyle DFW:
5K Team (details to come in a future post this week)
New recipes
New Paleo Lifestyle Tips
New progress report photos

Let me know what questions you have or what you want me to touch on: paleolifestyledfw@gmail.com or leave a comment at the bottom of this post!

A Very Paleo Thanksgiving

Wow, this year has really flown by! Thanksgiving is only a couple of week away and I wanted to give y'all

some Paleo options to choose from:

• Turkey: baked or smoked, not fried!
• Roast
• Ham: baked or smoked, not fried!
• Homemade cranberry sauce (my own recipe)
• Mashed sweet potatoes
• Wild rice (make sure to check the ingredients for added white/brown grain rice as it is a no-go)
• Fresh green beans
• Salad
• Fruit salad
• Dark Chocolate Pumpkin Bars (my own recipe)

For Thanksgiving this year we have 3 different meals to attend. Lifestyles of the split and unfamous families (Good Charlotte reference if you're a fan). However, our big get together with my Mom's side we have a mix of diets: Vegetarian, Paleo, and Western-American. Yikes! Sounds like a difficult spot to find something we all can enjoy, right? No! We are serving spaghetti, salad, homemade cranberry sauce, green beans, green bean casserole, rolls (not for the Paleoans), mashed potatoes (not for Paleoans), homemade salad dressing, and my very own creation of dark chocolate pumpkin bars. Our Vegetarian will get her spaghetti sauce before we add the meat and the Paleoans will have spaghetti squash instead of the pasta. A little non-traditional, but we make it work and we'll all be together!

Here is a link to other Paleo Thanksgiving ideas: http://www.buzzfeed.com/christinebyrne/paleo-thanksgiving. Now it has some great ideas, but remember almond/coconut flour wasn't really hunted or gathered in Paleo times. If you want to stay strict Paleo I would stay away from any recipes that call for coconut/almond flour as well as any sugar, be it honey or agave. If you want to be a more modern Paleo eater go right ahead and use these things. Remember to only have small portions of these items because you don't want to make yourself sick since you don't normally eat these things.

I hope this has given y'all some great ideas for your Thanksgiving meals. Have a wonderful holiday!

Blogger Info Alert!

Time for another "Behind the Scenes" with your friendly blog host: Me!

I have an exciting announcement I can officially post:
I have filed all the appropriate applications and paperwork to start going back to college to finish out my degree. But wait there's more; I'll be attaining a Bachelors degree in Nutrition with an emphasis in dietetics so that I can become a registered Dietetic Nutritionist!

Starting this blog has made me realize that nutrition and fitness is my ultimate passion. With a few little nudges and encouragement, I came to the decision to further my knowledge at a credible institution to be able to help more people with their health, wellness, and longevity.
*Special thanks to: my Mom, Nana, James (my other half), and most of all you readers/followers!

Another triumph I'd like to share relates back to an older post about my allergy to citrus (oranges, grapefruits, pineapples, mangos). Since detoxing my body from all the processed foods with additives and excess preservatives I tried an all natural mango/orange smoothie by Naked.

Results: no allergic reaction. I am so relieved and ecstatic to be able to add my favorite breakfast drink back on the menu after over a decade! The point in sharing this revelation with y'all is that what you put in your body is extremely important, so be sure to keep your eating healthy and clean.

Til next behind the scenes...

Arm Challenge Results

Ok, the results are in!!! Judge for yourself if my 30-day challenge yielded noticeable results, and keep in mind with anything you have to keep working for more results. With that being said I am continuing my pull-ups and dips to keep toning my arms because it is the most noticeable results I've seen in my arms since I started steadily going to the gym in March 2012.

These results are 100% real, not photoshopped or altered in anyway. Try the arm challenge yourself and see how it works for you! James is starting the arm challenge on Monday and in another 30 days I'll upload his challenge results for y'all. That way you can see the difference between men and women as well.

Success!

Well, after 2 months of eating Paleo I've lost 17 lbs (don't forget though, muscle weighs more than fat & I've built some muscle!) and I'm down from a size 10 to a size 7!! I'm still going to wait to put up some more bikini comparison pictures but I wanted to show you my old size 10 pants for visual effect:

Sorry I couldn't find an old picture in these pants to compare... but here are 2 pictures of me before I started down my healthy road (just a few lbs shy of 200, if you remember from my behind the scenes post):

March 2011

August 2011

These were obviously not my finer moments in the picture taking world. But! I'm showing you these because I want you to understand that I've been there and I've come back from there, you can too!!

Strength and determination will help you meet your goals. Keep this in mind when you start out with any new lifestyle change to your diet, work out regime, or projects in general. Find what motivates you and stick with it. I find that having inspirational fitness pictures on my home and lock screen on my smartphone helps remind me to keep pushing forward. I also have a collage of inspirational fitness pictures framed and hanging in my closet where I can see it every morning. And I also have y'all!

Vegetarian/Vegan- Paleoan Style

I would just like to point out that the title of this blog post is technically an oxymoron. In most Paleo circles being vegetarian/vegan is looked at as an unhealthy, hippie diet choice (don't hate the messenger). However, I know some wonderfully angelic people who happen to be vegetarian/vegan so I wanted to do a post just for y'all!

Obviously you can't be full-fledged Paleoan because you're not going to eat meat and that's ok we'll dub you a Paleovege [Pa-leo-veg-e]. What I want to focus on is your intake of protein. It's low and we need to raise it up as much as possible while avoiding too many legumes. Tofu is a great option that I want you to try and incorporate into at least one meal a day.

Other great protein options:

• Brussels sprouts
• Broccoli
• Spinach (like Popeye!)
• Asparagus
• Snap peas
• Flax seeds
• Almonds
• Cashews
• Pistachios
• Pumpkin seeds
• Lentils (Paleoans this is a legume so it's a big no for you, but for Paleoveges this has a lot of essential nutritients so we'll put it on the go list)
• Peanut butter (Go for the all natural brand. Paleoans keep in mind this is for the Paleoveges only because they need protein too, but it is high in fats and carbs. Since Paleoans eat meat, that is where we get our fats and carbs.)
• Quinoa (Paleoans this is a grain, so it's Paleoveges only on this one)
• Pea/Hemp Protein Powder (use it for smoothies in the morning to jump start your protein for the day and I'll post a smoothie recipe for you soon)

Vegetarians this tip is exclusively for you: ditch the dairy! Oh yeah, I said it, ditch it. You don't need it, your body doesn't need it, and you'll feel healthier without it. Substitute it with coconut milk instead. I personally use coconut milk and absolutely love it.

You love your pastas right? Again: grains are harmful to you. Substitute your angel hair, spaghetti, egg, rotini, and whatever other noodles you're using for spaghetti squash. The consistency is remarkable close and it has better nutrients for your body. Here's another great switch out for you: wild rice is actually a grass not a grain! This is definitely on your menu, so use it up and avoid regular white or brown grain rice. I know you're big on your grain-carb intake, but tone it down. All those lectin proteins are working against you, not for you.

Vegetables, vegetables, vegetables! Add more into your meals. You're Vegetarians and Vegans so you're supposed to be eating a ton of vegetables. Focus more on adding vegetables into your meals than dreading giving up the dairy and most of the grains. This is a great opportunity for you to implement:

Spices are going to be your best friend in changing up the way your meals come together. Kick it up a notch and make it spicy or add some lemon to make it zesty! It's up to you because it's your kitchen and your meals so make it to your order. I hope this has given you some food for thought (I couldn't resist).

Omega 3's vs Omega 6's

I'm starting to see an increase in arthritis and joint pain complaints going around with the weather changes. This is what I want to focus on for this post because I care about you, your health, and your pain!

Would it surprise you to know that Omega 3 fats are a natural anti-inflammatory? Or that consuming too many Omega 6 fats actually causes inflammation? Back in Paleolithic times the ratio for Omega 6 fats to Omega 3 fats was 1:1 whereas in the current Westernized-American diet it is 10:1.

Omega 3 and Omega 6 fats are considered essential fats to our diets. Essential in the sense that our bodies cannot make it to meet its physiological needs. We are supposed to consume them in equal quantities to keep our body at equilibrium. Too many Omega 6 fats (like the current Westernized-American) can cause an uncomfortable amount of arthritis and joint pain because the intake of 3's are low and ineffective to counteract the inflammation effects of the 6's. Too much Omega 6 intake can also speed up the aging process (who wants that?!), cause irritable bowel syndrome (IBS) and promote cardiovasular disease. Whereas a lack of adequate Omega 3 fatty acid is also linked to depression, but on the flip side a diet high in Omega 3 fatty acids has been said to protect against some cancers.

Do you see where this Westernized-American diet is starting to look increasingly worse for us as we learn more about Paleo?

So where do you get Omega 3 fats from:

• Flax seed (great addition to salads)
• Wild caught salmon
• Wild caught herring
• Wild caught mackerel
• Sardines
• Eggs (Hens that are fed flax seed lay eggs that are high in Omega 3, but don't leave out the yolk because that's where your Omega 3 is!)
• Fish oil supplements (Not as effective as getting Omega 3 directly from a food source)
• Grass fed beef

*Please note: if wild caught options are too pricey for you, regular (farm raised) fish still have an adequate source of Omega 3.

So where do you get Omega 6 fats from:

• Vegetable oils
• Peanuts
• Soybeans
• Safflower seeds
• Brazil nuts
• Sesame seeds
• Corn oil
• Corn fed beef (Any meat not labeled grass fed)
• Crackers
• Breads
• Pastas
• Grapeseed oil
• Fructose corn syrup (oh yes, this sweetener that is in most distributed flavored beverages)

So where can you get a balance of both Omega 3 and Omega 6 fats from:

• Wild rice (this is actually a grass not a grain so feel free to indulge!)
• Walnuts
• Walnut oil for cooking

*Please note: I'm sure there are more that I haven't come across yet in my research.

Cited sources:

Discovery Health

Eating Well

Good Fats 101

Understanding Nutrition

Trick or Treat?

Happy Halloween! 

With the holiday being tomorrow I just wanted to remind y'all that dark chocolate is a Paleoan "treat." Have a talk with your kiddos about going through their stash before they can start eating it. This way you can weed out the "tricks" of refined sugar, processed, preserved, and all around unhealthy candy first.

Be sure you watch your own intake of these tempting "tricks" as well because you don't want to undo all the work you've done detoxifying your body from the current Westernized-American diet. No matter how enticing the packaging may appear, keep in mind these things are not healthy for you!

Have a spooktacular time, enjoy yourselves, and be safe!

Progress Report

I know I said I would update you all at 4 weeks, but I've been crazy busy at work (55 hour work weeks) and then family in from out of town. So, instead I'm going to post my 3 week comparison I did for my own benefit. I also wanted to give y'all a big thank you for following along with my journey and for starting your own! You keep me motivated every day just by following and I hope this blog is helping you stay motivated as well.

Keep in mind this is 4 1/2 weeks after I started being Paleoan:

I haven't been tanning, the lighting was just off on the second set of pictures. If you look closely (thanks to my arm challenge) my chest is starting to slim and lift, my stomach is starting to flatten, and my legs have a little more definition. Oh yeah that spider bite I told you about? You can see it there on the side of my leg! 

I hope this encourages some of you to start Paleo and stick with it! I'll post another set of pictures in a couple of months so you can really see a significant difference. I'm also getting a full blood work done, now that I've been Paleoan for a month and a half, just to see where my numbers are. James is down 20 lbs and I'll post another set of pictures of him at the next progress report as well.

Goals

It is a great idea to make yourself some small, attainable goals. One of mine has been to improve my time on my mile without overexerting myself. My mile has generally been a walk/jog without having to huff and puff for air at about 15 minutes. Well this week, with a little more endurance for jogging, my time is now:

This did not happen over night, it has taken me about 2 months to get my jogging endurance up and my mile time down. It's happening though, and you can start checking your goals off too!

Make a realistic set of goals to attain to keep you motivated. There's nothing worse than feeling defeated because you set your goals too high from your current position!

Night-Night Time

That's what we call sleep in our house, and no we don't have kids... yet. "I can sleep when I'm dead!" is a phrase I hear constantly in today's society and in fact I even used to use it myself. That is until I found out how important sleep is to your health, cortisol levels, and healing your own body. Did you think our human diet is the only thing that's changed since Paleolithic times? Think again: sleep has definitely changed for the worse I'm afraid.

In today's fast paced, multi-tasking, always gotta be on the go society, lack of sleep is just something that happens. However, this lack of sleep can seriously elevate your cortisol levels. Yep there's that cortisol hormone again! I know we've covered some causes and effects of it already, but like I've said anytime I come across new/additional information I'll pass it on. Are you ready for this:

• Just a refresher: when we are stressed our bodies make more cortisol to give us more energy to handle it.
• Now since we have more energy because of this increased cortisol it makes it harder for us to sleep.
• Lack of sleep has been nationally recognized by the CDC as a public epidemic. Yes really, and for more information on the effects feel free to visit the link.
• When we are sleep deprived or have poor sleep quality (getting up and down during the middle of the night, snoring, etc) we put stress on our bodies. Thus, making more cortisol.

Cortisol in our bodies:

• It controls our connective tissue strength, but too much cortisol can weaken the tissue. Which means irregular amounts can cause premature aging and wrinkles. Yikes!
• It also controls how much sodium is in our blood. More cortisol = more sodium = higher blood pressure = not healthy.
• Cortisol (as stated in my previous blog post) can release excess amounts of sugars and fats from your liver and decrease your insulin sensitivity. This is a whole other issue in and of itself, but for this instance decreased insulin sensitivity can cause you to feel hangry. This hangry feeling can lead to overeating which leads to obesity! 

Wow, how crazy all that can happen from lack of sleep. So with this new found knowledge let's implement:

During the Paleolithic era our ancestors slept from about sun down to sun up. Since this is near impossible in a modern world with our 40 hour work weeks, let's aim for 8-9 hours of solid sleep a night. I'm sure for a lot of you this has been an eye opener. It certainly was for me! When I was working 2 jobs I would only average 20-24 hours of sleep a week which is less than half the recommended amount (based on 8 hours of sleep a night). Even up until I learned about all of these damaging effects that sleep deprivation has, I would stay up late to visit with friends/family and sacrifice my sleep because I thought I could always just catch up on it later. Uh-uh! From this moment on I'm making it a goal to get at least 8 hours of sleep a night and I hope you will too. 

One more very important cortisol fact before we break for today: caffeine can also elevate your cortisol levels. So for those of you, like my former self, who fake it to make it with coffee,soda, or tea all day you're adding to your sleep deprivation by elevating your cortisol levels with caffeine.Cut it out! Try drinking decaf  instead and see what kind of effects you notice with your sleep pattern. Hey, I'm not saying you have to give up caffeine all together (I love my morning caffeinated coffee), but let's keep it to one or two cups in the morning when our cortisol is naturally higher. 

Grains and their effects

But whole grains? They're healthy for you, right? Absolutely not! Are you shocked? I was when I found out. We've been told whole grains are one of the healthiest things you can eat, so why and how are they unhealthy?

Grains contain gut irritating proteins, protease inhibitors, antinutrients, and they can increasingly irritate autoimmune diseases. One grain protein is called lectin. These proteins are not broken down in digestion and can attach themselves to hormone receptors to gain access to our body through the intestinal wall by looking like all the other essential proteins in our body.

Why is this bad? These proteins can be mistaken by our immune system as foreign and our body will attack the lectins like they are a virus. Well, when our immune system attacks these lectins, that look like our other essential proteins, they also attack our essential proteins. Uh-oh!

 Not only that, but lectins can cause problems with our transglutaminase. Transglutaminase enzymes in our bodies bind and modify all proteins in our body. So if lectins can look-like our essential proteins and cause damage to them; then, in turn, it can damage our transgluatminase enzymes which can damage all of our organs because transgluatminase modifies and sends proteins out to every part of our body. Ouch!

So all that scientific research mumbo jumbo aside, the take away is grains contain some harmful proteins that can actually damage your entire body! Gut irritations include ulcers, irritable bowel syndrome, etc. After I learned this I can't look at grains the same again. Why would you eat grains if you have this knowledge of what it can do to your body?

Lectin is also found in legumes and dairy. I challenge you to delve more into this. Do your own research and see what you come up with! (Check out the Toxicity portion of this Lectin definition for a simpler break down. You can also get plenty of links to more scientific research links from Robb Wolf.)

Take a breath and relax...

Relax? What does that mean!? 

Well, it's along the same lines of destressing and releasing tension. This is something I myself struggle with on a daily basis. I'm usually always on the go or doing something to keep me occupied. Perfect example being this blog I'm now into because I love being productive, helpful, using my time efficiently, and above all else I love interacting with other people! I'm one of those "social butterfly" types. During a 7 year stretch of my life I was constantly working two jobs; at first because I wanted to and then because I had to. I finally dropped down to one job at the beginning of 2013. 

So you see, "relaxing" is a hard concept for me and I'm sure for some of you as well. The majority of people today have so many things to do and so little time. Isn't odd we've invented so many machines to make our lives easier, but we're still not getting everything we want accomplished?

There is nothing that says relaxing can't also be productive. You can relax by having a cup of coffee while skimming the news, fold laundry while watching tv, tidying up the house (having a clean house alone will help relax me) while listening to music, reading a book or kindle, taking a bath, etc. Find what works for you and set aside some relax time at least once a week for your own health and well being. 

With that being said... I'm off to relax a little myself after my arm challenge workout tonight and curl up with Robb Wolf!  

Progress Report!

Hey there Paleoans! It's been 26 days since we started eating Paleo, but only 2 weeks since we started taking pictures (opps!). I took some comparison pictures for James, but I didn't want to him to take mine until it's been 4 weeks. So here it is:

I know he's not wearing the same pants, but that's only because the first pair is too big now! You can see his stomach has gotten a little smaller, but again this is only a difference of 2 weeks. Congratulations honey!

Feel free to keep me updated with pictures of your own if you'd like to showcase your progress as well. Be sure to let me know if you have privacy concerns about showing your face and we can leave it out like the pictures above.

Paleoan

Paleoan: [pa-leo-an] a person who eats only fish, lean meats, eggs, vegetables, fruit, fungi, roots, and nuts based on the preagricultural human diet in the Paleolithic era for health and wellness reasons.

But Michele paleoan isn't even a real word?! You're absolutely right; but when people ask me why I'm not eating dairy or bread, giving them the answer "I've changed to the Paleo diet" sends them into complete and utter confusion. They automatically assume I'm doing some extremely  ridiculous fad diet, but I'm not. Being paleoan is a lifestyle just like being vegan or vegetarian. Paleoan has a nice ring to it and it fits!

Try being paleoan for at least 30 days and see how you feel. What have you got to lose? You're dairy/grains/legumes? Trust me when I say you don't need them. You'll hardly even recognize they're missing from your diet. Why? Because they aren't good for you! To truly understand the difference between a westernized diet and the paleo diet you'll just have to give it a go. If for some reason it's just not a fit for your personal health and wellness you've only lost 30 days with your precious processed foods and that is just a little blip on your life timeline.

Benefits of taking this challenge:

• I send out AP emails daily.
• You'll look and feel more vibrant, energetic, and healthy.
• Saving money on eating out.
• Losing weight if you've taken to unhealthy eating habits.
• Becoming more toned if you're already slim.
• Improving your cholesterol, blood pressure, sugar levels, etc.

*Important notes: being paleoan is a lifestyle not a cult, so if you slip and have a cheat meal it's ok! Nobody is going to shun you for falling back on old habits. This challenge can begin you're ready, not just starting from the date of this blog post. Email me/comment for access to the paleoan AP emails. This is about you becoming the healthiest you possible, period.

I'm here to be your friend, to help guide you with my opinions and personal experience. I'm not a certified expert in nutrition or personal training, but I have done a lot of research and gained knowledge that I'm more than happy to share with y'all.

Arm Chalenge

I'm going to try doing pull-ups and dips for the next 30 days at the gym to tone my arms. So, you are free to try it with me 3-5 times a week, but I'll give you guys and gals a few options that you can use in or out of the gym.

For triceps use a dumbbell or the triceps weight machine with low weight (find out the max weight you can use for 10 reps that gives you a good burn, then divide it by two and use that weight). You'll do 3 quick sets of 15 triceps extensions. These quick, low weight reps are like cardio for your arms to help burn the fat and tone your muscles. Use this same method for your biceps.

Now your "armpit flab" (yeah you know what I'm talking about, that flab right next to your armpit that jiggles) you will need to do pull-ups, a lat pull down bar, or a seated row machine because it is the best way to work out your latissimus dorsi and teres major muscles to burn the fat off. You can buy a pull-up bar at any sports store and it shouldn't be too expensive. These are usually models that you can set up at the top of a door frame in your home. For assisted pull-ups use a chair until you get comfortable enough to do them on your own. Don't worry, if you can't get to the point without using a chair, you're still doing them and this is still great for your arms.

Good luck to all you challenge accepters!

Behind the scenes

Hey there Paleo followers, I hope we're all having a lovely Wednesday? Instead of posting more Paleo info for you today I'm going to give you some more background about me, your friendly Paleo Accountability Partner and blog host! Since I started Paleo and this blog three weeks ago, five of you have been following my posts and decided to join the Paleo way of life, I'm so excited to share this journey with you!

I know my blog posts make it sound like I'm an expert and it's been an easy hop, skip, and a pony ride for me to live Paleo, but here's a little secret: I'm not an expert. I'm a woman who researches to find answers and I used to live off fast-food, caffeine, alcohol, and cigarettes before deciding to turn my health around! It has been a slow process at that, but I did it! I started out a few pounds shy of 200!

The Breakdown:

August 2011- I stopped drinking dark sodas due to a severe kidney infection. I found out about new studies from my NP (nurse practitioner) who told me about the dark caramel coloring in them leading to chronic kidney disease as you age. Yikes! I was up to almost four liters of Pepsi a day, uh-oh. I was a Pepsiholic and not just the drink. I still own Pepsi PJ pants, Pepsi flip-flops, Pepsi lip gloss, and Pepsi shirts. It was hard for me to give up, but I did it! From there on out it was Sierra Mist (still a Pepsi product) or Sprite if it wasn't available and I started eating healthy (or what I thought was healthy).

March 2012- I started to hit the gym at least 3 times a week. Gradually I increased my trips to the gym up to 6-7 times a week.

July 2012- I had officially dropped 40lbs! I still had 10 to go and my belly flab.

August 2012- Minor set back, I was bitten by a brown recluse spider on my right calf and had to have outpatient surgery to cut out the dying muscle tissue before the poison ate my leg off. That ordeal kept me out of the gym for a few months, but I'll spare you the gory details. I gained back 10lbs that I lost, ugh. Then I got lazy and didn't get back into the gym until February 2013.

November 2012- I gave up the alcohol. I'm not saying from time to time I won't have a glass of red wine, but believe me I stick to one maybe two if I'm eating a big meal.

February 2013- Back in the gym again, 4-5 times a week. I lost that 10lbs within three weeks.

April 2013- Walked/Jogged my first 5K, official time at 46 minutes.

August 2013- During a weight training class at the gym I was doing leg extensions and my hip kept making this awful popping sound, so I made an appointment with a Chiropractor. (Is anyone else noticing a pattern? August doesn't seem to be a good month for me, ha!) A couple x-rays later and the report was my tailbone was awkwardly angled too high, my left hip was slightly higher than my right hip, and my tailbone was actually curved into my left hip. Fifteen appointments, a tailbone adjustment (not pleasant), and a bunch of money later my hip was still making that popping sound. Now it was just an issue with the tendon in my right hip felxor.

September 2013- I started eating Paleo and gave up caffeine for nine days to detox my body from it. I was a pot of coffee a day drinker, and now I only have my 1 big cup in the morning with my coconut milk creamer.

Cigarettes- I started smoking occasionally (2-6 a week) in November/December 2004, then slowly became a regular smoker (about half a pack a day) by August 2005. I had a small triumph in 2007 where I quit from March-November, but then I started up again that December. I know I was already quit, what was I thinking?! At one point I was so stressed I was up to a pack and a half a day, tsk-tsk. Now, I wish I could say I'm 100% nicotine free, but alas that would be untrue. However, I haven't picked up a cigarette since July 19, 2013. I do vape an E-Cig now, but I'm down to 8mg of nicotine and will be officially quit by my birthday December 16. At least it's a step in the right direction.

Why do you even care about any of this? I wanted to share this with y'all to explain that I know where you're coming from. There are a lot of bad and unhealthy habits we've gotten ourselves into over the years that are hard to give up and will take some time to kick. Take it one day at a time and if you feel the need to give in to a soda craving, go for it. Just remember keeping toxins in your body is not good for it, but every now and then won't do much damage.

Something to look forward to:

I'm currently working on tweaking a recipe for Paleo Pistachio Fudge and creating a recipe for Dark Chocolate-Pumpkin Bars as a treat when guests or holidays arrive. Once I work out the kinks I'll upload the recipes for you.

Substitutions

But Michele I just can't go Paleo because I couldn't live without cream in my coffee, desserts, bread, sour cream, cheese, etc.
News flash: most of these things you crave are processed and filled with additives that your body gets addictive to much like drugs, cigarettes, alcohol, etc. I'm sure you're all dying to know what you can substitute for those things you love and crave:

• If you're an avid coffee drinking and love to pour on the creamer, use non-dairy coconut milk creamer. My go-to brand is So Delicious, and I can testify it is delicious! My favorite is the hazelnut.

• Ice cream lovers: So Delicious also makes a non-dairy coconut milk frozen dessert much like ice cream without the added sugar. If you love frozen creamy treats this is definitely for you! But if all you want is the sugar high from dairy ice cream then this is not a good substitute for you.

• Fruit is high in natural sugars and is great if you're someone who craves desserts and the sugar rush, but don't overdo it because fruit is also high in carbs.
• If you just can't live without cheese you can use almond cheese.
•  Have a  thing for popcorn and movies?  Try eating pistachios instead.
• Candy lover? Dark chocolate (85% cocoa or better) is absolutely Paleo! We eat the Lindt brand because of it is the purest we've found as far as ingredients. Godiva/Ghirardelli is amazing, but it's more processed than you realize (compare the ingredients to Lindt).
• Spaghetti squash is a great fill-in for spaghetti noodles. (I'll be adding my personal recipe for this soon!)

I'm sure there are more I just haven't come across yet, but when I do I'll definitely post them for y'all! Paleo is an easy way to live if you just think outside of the box and past the food choices you've been molded into. Examples: Tacos- ditch the tortilla and make a taco salad, you still have all of the yummy fixings and can use an all-natural or homemade salsa as your dressing, Burgers: ditch the bun and use lettuce to make a burger wrap, French fries- although starches are not apart of Paleo eating, sweet potatoes are high in vitamins and are fine to have every once in a while (no more than once a week in my opinion) you can make baked sweet potato fries. I will be posting recipes on a separate page (link located at the top of my blog underneath the welcome message) for easy access.