Apr 012019

The “paleo” diet has been pretty popular in the past few years. And while its name is rooted in ancient hunter-gatherer traditions, recent studies have come to support some of its health benefits.

In a nutshell, it’s a whole food, nutrient-dense way of eating that removes processed foods. And that’s pretty good, right?

Well, let me give you some of the goods on the paleo diet so you can decide for yourself.

Or, at least, try the awesome muffin recipe at the end; they’re great for breakfast, snack, or even dessert.

You may have heard of the “paleo” diet. It was the world’s most popular diet in 2013.

But what is it? Is it a fad? Is it right for you?

Scientist and “Paleo Mom” Sarah Ballentyne, Ph.D. defines it as:

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.

What you can (and can’t) eat on the paleo diet

Of course, being a “diet,” paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet.

You can include fruits, vegetables, eggs, nuts, seeds, meat (including organic meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).

The paleo diet can be thought of as more of a “template,” rather than a strict set of rules.

It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet.


How does the Paleo diet affect health?

Several clinical studies have been done to find out whether there are health benefits of eating this way.

Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try.

Not to mention its effect on several modern-day chronic diseases.  For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

Who should consider a paleo diet?

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.

If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.

Even if you don’t choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.

Conclusion

The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods.

Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation.

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo.”

Recipe (Paleo): Banana Muffins

Serves 12

3 large eggs

5 mashed bananas

½ cup almond butter

¼ cup coconut oil

1 tsp vanilla

½ cup coconut flour 

1 tbsp cinnamon

1 tsp baking powder

1 tsp baking soda

pinch of sea salt

Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.

In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.

Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.

Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

Yours in Health and Happiness,

Penny/ certified Health Coach

Penny Welke

I would like to induced myself Penny Welke I am happily married for 30 years, we have 4 children, 9 grandchildren My husband owns is own lawn care and snow removal business. I am a retired hairstylist of 30 years. I have work in salon and spa salon. I worked as cosmetologist for 30 years and Massage Therapists 11 years. In 2015 I got induced to wonderful company a easy solution how to get more fruits and vegetables to everyday, helping myself and others how to shred bad habits teaching others how live a healthy lifestyle. I love doing both profession because they go hand and hand. It was long and hard decision to give up my salon business but my heart wasn't in anymore, my heart led in direction in following my passion in Health and nutrition In 2009 my Avenue changed, deciding to take a leap of faith and started my own business. I working chiropractic office until he closed the doors than I had find place to do my massage business. Finding a place across from Red Robin behind mcmanion chiropractor and physical therapy building been there for 3 years. Having a passion for health and nutrition. Impacting people lives with my hands and impacting people and with their health. Teaching people how to live a healthy lifestyle by shredding bad habits by creating healthy habits. Seeing the benefits of getting regular massages on a regular basis. Helps with circulation Stress Headaches, Muscle tone Helps with preventing Helps improve posture, muscle tension The modalities I do is bamboo massage, deep tissue, trigger point, warm stone, myofasacia , relaxation, pregnancy massage. Using warm towels, essential oils. I customize my services and tailor each session to your individual needs. Whether you are looking to reduce stress, reduce pain, or are recovering from an injury – I am here to help you achieve your goals through therapeutic massage. I impact people lives with my hands and I impact people lives with their health. Giving them a solution to help them with their neck, shoulders and back issues. Giving them hope through massage and wellness. More and more physicians are recommending therapeutic massage for their patients as they see all the great benefits it has. I see on average of 5 or more referrals every week from the medical community. Ask your healthcare providers if they think massage would benefit you. Whether migraines, low back pain, plantar fasciitis, fibromyalgia or whatever your ailments are more than likely the pain and suffering can be helped with regular massage. Because of Juice Plus my family is living a healthier lifestyle. I thought I was somewhat healthy but learned with JP+ and Shred10 program what healthy really is! My body was going through a-lot hormone changes ended up with dermatitis, allergies in early 40’s. Suffered with IBS most of my life, dealing with diarrhea and constipation and rectal pain. Taking prescription medications for all of them. Taking handful of vitamins on market and spending tons of money on them. I know I needed a change. 4 years ago, I am thankful for my friend shared a simple way to flood my body with fruits and vegetables. So I decided to get started right away I noticed more energy, I no longer take medicines for my lBS , allergies or my dermatitis. I sleep better, I can focus better,I am regular and no retal pain, skin and hair is healthier, cravings shifted and rarely ever sick, my immune system improved, inflammation has greatly improved. I feel younger in 50’s than I did in my 30’s and 40’s. A process I was Making in Health everyday to live a healthier lifestyle, with one simple change. I am grateful for a solution to impact our Health and others giving them hope, provide families with a simple solution to use everyday and help them to live healthier lifestyle. Because of Juice Plus I will inspire and leave a legacy that impacts generations to come.


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