Thursday, April 16, 2015

Paleo Diet: 6 key things for a Beginner Starting the Paleo Diet

How to Paleo Diet
6 Key steps to help with your journey
By: Joshua Zitting

With the Paleo diet there are some key things to take into account when it comes to losing weight.   Switching to Paleo alone could be what you need to jump start your weight loss goals but there are a couple key lifestyle changes you will need.  Here are 6 simple tips for a successful paleo diet plan:




1.  Simple Is Key.

Paleo alone will help you cut calories without restricting them and this alone will be super effective.  Eating simpler foods is the key to eating less according to research because it will help you cut weight without a lot of effort.

So what exactly does simple mean?  Eating healthy and sticking to the basics is key.  Stick to meat and fish, make sure to get plenty of veggies, root veggies and fruit, and some healthy fats but keep it minimal.  Keep your ingredients to a minimum with little additional flavoring if you are trying to lose weight.  Save your extravagant meals for the weekend or a cheat meal.

2.  Carbohydrates for Energy levels.

First off realize that every single persons body reacts differently to carbohydrates.  Some people react very well to super low carb diets while some people end up with no energy at all.  This will also depend on the amount of exercise that you are doing on a daily basis.

While I think that its important to have some carbohydrates in your diet for energy, you should match your intake to your amount of exercise.  If you are too low in carbs it can lead to muscle breakdown and fatigue.  Keeping small amounts of carbohydrates is key and you can get your carbs through sources like sweet potatoes or other healthy carbs.  Removing carbs completely can result in negative effects.

If you are not exercising regularly than cutting your carbs lower will be key to helping you lose weight.

3. Eat Enough Food.

Less food is not always the key when it comes to losing weight.  You don’t need to deprive yourself of calories and much needed nutrients that you need for your body to function normally.   If you deprive your calories you can actually effect your resting metabolic rate which you really don’t want.  It would bring your weight loss to a stall.  You don’t need to starve yourself to “diet”.  Calories do matter, but underrating when trying to lose weight is just as problematic as eating too much.  Eating paleo will help you eat more satiating meals without having to count calories


4.  Stay Moving.

Keeping moving throughout the day will be key in a weight loss journey.  Especially for those that work in an office all day, drive in your car to and from work, and than go home and sit in front of your computer or tv, the hours of sitting really add up.  Exercise does not make up for the harmful effect that sitting all day creates.   Your hour of gym time in the day may not be enough to help you on your weight loss journey.  Get of your butt and move!

5.  Find an Accountability Partner.

When really trying to lose weight it will important to not take this venture alone.  Having the support will make the process so much easier.  You will want the encouragement of others as well and it will increase your chances of success.   So let those around you know you are switching to paleo and you want their support and to hold you accountable.  Have a diet partner, a workout partner, and someone who will encourage you.

6.  Focus on your life as a whole, not just your exercise and diet.


A lot of individuals don’t realize that when you don’t sleep well you will in fact be hungrier the next day.  When you have stress and anxiety you will release hormones that will cause you to store more fat.  Learning to manage your stress will be key and take 100% responsibility for yourself and your actions.  Try taking up meditation or yoga, and it will help having your accountability partner to help with keeping your stress at bay.


A few of my favorite fitness items that I use regularly to keep me healthy and on track!

   

Wednesday, April 15, 2015

How to Meditate for Beginners: 10 key steps

HOW TO MEDITATE FOR BEGINNERS:  10 Key Steps 
by: Joshua Zitting



Meditation is an art and while some might think of it as closing your eyes and going into a trance like state this is not always the case.  Meditation is about focus and putting your attention on one area.  There are many health benefits beyond increasing concentration, decreasing anxiety and overall happiness.

A great number of people try meditation but a very small percentage of people actually stick to it. This is very unfortunate and could be due to beginners not having the right mindset going into the practice to actually sustain it.

This article will help with 10 key elements for any beginner to jump over hurdles and help maintain a long term practice:

Start with breathing.  Deep long breaths help to slow the heart rate, completely allowing muscles to relax, and will help you focus your mind on the present moment

Set Aside Specific time.  The only way you can make it an regular practice is to set aside time in your schedule to just be.

Have a Purpose.  Meditation is a process.  Learning to focus on a single point or object is tough work, and you have to create a purpose.

Stretch.  Loosen up all your muscles so you can sit more comfortably.  Stretching out your body will help muscles relax and begin your “inward journey” by giving your body some attention.

Be present to your frustration.   Listen to your “inner voice”. Is it telling you “we don’t need this” or “we have already done this before, why continue”.  When you begin to focus on that voice just bring yourself back to focusing on deep breathing bringing you back to present.

Think about body parts.  When Beginning to learn how to meditate, once you learn how to quiet your mind focus on your feet, and move all the way up your body.  From toes, feet, quads, organs, chest, etc.  This will help increase focus.

Pick a Spot.   Pick a spot where you can be comfortable and use this specific spot as your daily meditation spot.  Make sure this is not where you sleep, work, or exercise.

Put electronics away.  When you meditate make sure you have your phone off or anything that could disturb you.  This is a time for you not distractions.

Visual meditation.  For beginner who have trouble closing eyes to meditate it may be easier to begin by just focusing on the flame of a candle or an object.  This works wonderfully.

Early morning practice and being grateful.  Its said that meditation is best practiced first thing in the morning with your mind less cluttered.  It’s important not to stress over the outcome of the meditation.  Just be grateful, and thank yourself for taking the time just to be present in the moment.


Meditation can be a difficult practice for a beginner but with these tips you will be well on your way.  Start small and work your way up.  Maybe try guided meditation with headphones to start out and work your way to not needing them.




A few of my personal favorite meditation tracks and one of my favorite books!

        

Monday, April 13, 2015

Thursday, April 9, 2015

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Top 5 GMO foods that will shock you 
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Real Sugar vs. Artificial Sugars 
Eliminating sugar from your diet
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Wednesday, April 1, 2015

WHY Meditate?

For many years people have used meditation to help them get rid of stress and thoughts that are emotionally draining.  The goal of meditation is to bring ones self to the present moment with peace and clarity.   There are so many traditions, and techniques, almost to many to name but the core of meditation is all the same: to bring awareness and to help expand consciousness.


Meditation is precious gift, and people turn to meditation for many reasons.  Even doctor’s today sometime recommend meditation to help with stress reduction, lower blood pressure, and help with sleeping.   Others seek out meditation to find relief from anger, pain, or fearful thoughts that bombard the mind daily.  Yet, others just want a greater understand of ones self, improve concentration, and to be more intuitive.


The purpose truly depends on the meditator for their reasons why, but it is true that those who practice meditation regularly have shown to have incredible benefits on a multitude of levels including - mental, spiritual, emotional, and even physical. 

These include:

Better Sleep
Increased Production
Increase in DHEA (anti-aging)
Lower blood pressure levels
Lower Cholesterol
Lower Stress and Less Anxiety



Did you know that researchers have found that Meditating can actually restore the brain?   In as little as 8 weeks!   Massachusetts General Hospital did a study that not only helped people with memory, sense of self, lower stress, but produced actual changes in areas of the brain.

Thank you for taking the time to read this,  please take a moment and like this on facebook and share with friends and family!  This is all part of a movement for a healthier YOU and those around you!





Tuesday, March 17, 2015

Start the Day with Discipline Habits


By:  Joshua Zitting

Is your life a total mess,  has zero routine or discipline, full of procrastination and you feel out of control at times?

Where do you start with discipline habits when there’s so much to change?

It’s quite simple, you clean house.

You start with one small step at a time.  When you eat breakfast, wash your plate or bowl.  When you are done with morning tea or coffee, simply wash your cup.  Don't leave a single item in the sink or on your counter.

Do it right then.

Make this a habit one day at a time and one dish at a time.
Once you complete this a few weeks in a row than start making sure when you get undressed for the day you put you hang your cloths up right away, put them away or in the dirty cloths.  

After this, do some crunches, a few standing squats, maybe some pushups.  Eat a few vegetables instead of that cracker.  

Once you build this discipline habit you can trust yourself to take more and more on at a time.
You can’t eat an entire elephant at once, you must do it one bite at a time.
So for now, start with the dishes, smile, and create your day.  For you have the power to create anything!