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Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016

 

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Day 27 of our Paleo Challenge

Today is Day 27  January 30th. of our Paleo Challenge. You will post your points from 1/29 I am honestly surprised not one you has mentioned having a reaction to gluten after eating it during this challenge. BUT mostly what I am surprised about is that early on most of you complained of bloating and weight gain. Bloating is the #1 side effect to a food source and giving up gluten is the #1 food source to cause the bloat among DOZENS of other side effects. My wish is for all of you to recognize how food makes you feel - that is the first step to making clean food choices.

Exercise Challenges, Water Challenges, Sleep Challenges....Oh MY!  What ?? more food challenges?? Can you do with out fruit? Can you do with out Meat? Nuts and Seeds? Bars? Eggs?

Sometimes our menus look like these examples:

1. Eggs, Apples, Lara Bar, Pear, Chicken, Almonds, Hard boiled Egg

2. Sausage, Peach, Nuts, Raisins, Coffee with Almond Milk, Pork Chop, Lettuce

3. Smoothie, Nuts, Raisins, Jerky,  Paleo Granola with Almond Milk, Apple

4. Protein Shake, Nuts, Raisins, Jerky, HB Egg, Protein in Water, Chicken Leg, Strawberries

5. Pancake, Nuts, Berries, HB Egg, celery, Almond Milk with coffee, Paleo Cobbler

Yes there are holes in each one of those daily meal examples. We all need variety, however we all eat the same things day-to-day. What should a menu look like? Try a variety of menu ideas. Take these last few days to venture out and make a new menu plan. Explore vegetables that you have never cooked with before. Make a Fruit compote to pour over meat. Drag out your crock-pot. Make a veggie Paleo Pizza. Have fun this weekend. Spice it up!

Have you visited our Facebook page and downloaded all the FREE cookbooks available to you?

Perfect timing on a email I just received:

Last week, I got a frantic call from a client of mine. She had identified that gluten (the protein found in wheat, barley & rye) was a real problem for her digestive system, energy and mood. She had been gluten-free for a couple months now & was feeling really good.
Until she went to a party and ate something that she thought was gluten free. When she woke up the next morning, she realized she was wrong. She was starting to have GI symptoms and was getting super stressed that she had done some type of irrevocable damage or had undone all of her good work.
I understand this. When you go from feeling bad to feeling good, and then are threatened with feeling bad again, that is scary and stressful and sets you running to the the phone for help. 
I call it getting "glutened" because I'm using gluten as the example, but exposure to any food/compound that you are sensitive to can create symptoms: milk, eggs, nightshades, beans, sulfites, MSG, nuts and on and on. It's possible to have old symptoms pop back, or new ones to crop up.
Fear not, my dears!
There are quite a few things you can do to help lessen the consequences of exposure. When I was talking to my client about them, it occurred to me that I should share them here, too.
Also, you are NOT undoing all of the good work you've already done. You are not worsening your health. This is a blip in the road, something that will right itself even if you don't do a thing in most cases.
These are the main strategies I implement:
1. Digestive enzymes: Typically I have people take 2-4 digestive enzymes every 3 hours or so, POST exposure. This helps break up not only the problematic proteins or carbohydrates you may be ingesting, but will help chew up inflammatory molecules they generate.
2. Hydration: In my undergraduate career, I studied biology, marine biology and ecology as my loves. I learned a phrase in my studies I've used innumerable times in clinical practice: "dilution is the solution". In ecology class, it was referring to pollution, but we can extrapolate that to the inner pollution one feels upon exposure. Drink up! Water, that is. I recommend a 12 ounce glass as soon as you realize you've been exposed, and then at least 8 ounces every hour, getting several (like 3, more if this is already your normal level) liters in throughout the 2-3 days following exposure.
3. Activated charcoal: 1-2 caps every couple of hours will help absorb gas and those feelings of yuckiness. It WILL turn your poop black if you take more than a couple of grams, so be ready for that :)
Side note: Charcoal, if you brush it all over your teeth, let it sit for a couple minutes (yep, it looks kind of crazy on there!) and then rinse it all out is a surefire formula to lift stains and make your chompers sparkle.
And lastly, fear not! The vast majority of reactions that are due to non-anaphylactic, non-Celiac exposure typically last no more than 72 hours. You can expect to feel much better within three days, and by using the above strategies, you can reduce it even more.
Source: Dr Jillian from metaboliceffect.com

 

 

 

 

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Day 25 of our Paleo Challenge

Today you January 28 you will post points from 1/27/16 Now that you have experienced the Paleo Way is the Paleo Diet for you?

The only way to figure out what an optimal diet is for you is to experiment and observe. The best way to do that is to remove the “grey area” foods you suspect you might have trouble with, like dairy, nightshades, eggs, etc. for a period of time (usually 30 days is sufficient), and add them back in one at a time and observe your reactions. This “30-day challenge” or elimination diet is what folks like Robb Wolf have recommended for a long time.

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template”.

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

Read more here

Today your fitness challenge is planks! For every 3 minutes of planking you will get 5 points. 3 minutes = 5 points.

Example: I hold my plank for 30 seconds then I rest for 15 seconds, then I hold again for 30 seconds then I rest for 15 seconds, that equals 1 minute. I repeat this process until I have reached 3 minutes...I have earned 5 points!

There are no modifications for this challenge. You must plank for a minimum of 3 minutes to earn points.

the perfect plank

 

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Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)

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Day 22 of our Paleo Challenge

Today is Day 22 = January 25th of our 30 day Paleo Challenge. almost thereToday you will post your success from Sunday 1/24/16.

Since we are almost near the end - please share with us how you feel? Are you meeting your goals that you set for yourself?

Under the E = points please share with us what you  have been doing to earn the 2 points.

Fitness Challenge Begins Today.

You will perform As many Up-Up-Down-Down Planks as possible today. For every 10 completed up-up-down-down  you will record 1 point. 10=1 Record and Report your scores tonight before midnight. Try and stay as consistent as possible with this task. 

Along with this challenge you will perform  Wall Sits. You will hold the wall sit as long as possible and rest when you need to. When you are resting the clock stops...and restarts when you get back down into your wall sit. For every 5 minutes of wall sitting you will record 1 point. 5=1 Report your scores tonight before midnight. 

You are all Winners!

Paleo Challenge Points Jan 2016

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Day 20 of our Paleo Challenge

Today is Day 20 of our 30 day Paleo Challenge. You will post points from 1/22. How is the sleep going? I find it very challenging because on the days that I work at most I get only about 6 hours sleep. I am really having to work at getting at least 7 or more hours on my off days. I take an occasional supplement to put me into a deeper sleep on my days off. My sleep is much better when my food is on target too! I am feeling so much better when I pay attention to my sleep. Here is an interesting soup recipe and article. I think I might try a small batch and freeze it when we need an immune booster. http://www.stayonthehealthypath.com/garlic-soup-a-hundred-times-more-efficient-than-antibiotics/

This is one of my favorite weekend recipes http://crossfitstar.com/2013/01/18/sheppard-pie-aka-cottage-flower-pie/ It does not last long in my house.

 

 

 

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Day 19 or our Paleo Challenge

Today 1/22 you will post your points from 1/21.

Fitness Challenge

Today you will perform As Many Push ups As Possible today Day 19 and  post your reps by midnight tonight.

Click HERE to see what counts as a proper push up. This style of push up counts as one (1) rep. no sagging of the knees, hips, or torso. Be honest about your good work.

The modification for this exercise is going to your knees. For every 3 modified push ups you count as (1) rep. All the same standards apply.

Don’t get sloppy. work on form and technique. Good Luck!

 

 

 

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Day 18 of our Paleo Challenge

Welcome to Day 18 of your 30 day Paleo Challenge. Today January 21st you will record your points from 1/20/16 by Midnight. (As a reminder I will not except posts after Midnight) 

Tell us how many ounces of water you drank yesterday.

15 reasons to start your day with lemon water READ ON

If you are eating Lara Bars - skip them....give these a try? Raw Coconut, Orange and Date Bars with Pink Himalayan Salt - by Healing Family Eats

SQUATS!!! Today you will squat 1000 times. For every 2 squats = 1 point. You will squat a 1000 times for a total of 500 points. Be sure to post your scores by midnight tonight! GOOD LUCK!

perfect-squat

 

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Day 16 of our Paleo Challenge

Today is day 16 of your 30 day paleo challenge. Be sure to post your points from yesterday January 18th.

How much protein does your body need? Popular dietary recommendations advise 0.7 and 0.9 grams per pound of body weight (1.5 and 2.0 grams per kilograms)

Your body weight ___________lbs   Multiply by 0.7 = ________ your daily minimum protein in grams

Your body weight ___________lbs Multiply by 0.9 = _________ your daily maximum protein in grams

1 ounce of scale weight Meat, poultry, fish, and seafood = 6-9 grams

1 large to jumbo egg = 6 - 8 grams

1 ounce of nuts = 2 - 6 grams

2 tbsp nut butter = 2 - 6 grams

So a review on your nutrition plan for protein: some of you are just not eating enough animal proteins. (a) porkchop (a) drumstick/thigh (a) piece of tilapia  IS not enough protein in one meal.

Fruits: Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

So a review on your nutrition plan for fruits: MOST all of US are eating way to many servings of fruits. Including raisins, banana chips, dates, figs, bars, and smoothies. Your body will be okay with out all that sugar. So if fat loss is your goal and for most of us it is - then cut back on your fruit intake.

 

 

How is your sleep?

Did you know that sleep can hinder your goals?!  Read more about your sleep cycle.

 

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