The Real Food Pyramid

Paleo Food Pyramid

Notice anything different about this food pyramid?  This is the Paleo food pyramid. There is a large population of people who believe in the “so called” paleo diet. That is, these people believe that man was not made to live on grains. Now I have a tendency to agree with this philosophy to a certain extent. One reason I agree is because grains were not a main source of food for early humans, especially not refined grains. The amount of refining of grains did not exist then as they do now. Claims of items being “whole grains” are just false half the time. They have been processed to some extent. Ok, why should grains be the base or foundation of a diet as the “so called” experts claim? Well, partially because they get paid to say so. The grain industry is a multi-billion dollar industry and guess what? Grains were great as filler foods, could store for long periods of time, kept people full during the harsh winters and are cheap enough to feed the masses. But why intake refined grains when you can get all the vitamins and nutrients you need from fruits and vegetables, which are REAL whole foods? Cut out the base of your normal pyramid…you’ll watch your body fat melt away…and don’t say but what should I do for carbs. What are fruits and vegetables?

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Banana – Quinoa Flour Muffins (or waffles) dessert recipes (gluten free, egg-free, sugar-free, dairy-free)

Looking for gluten free, flour free desserts or breakfast, well then look no further. It’s amazing all the things that can be done with Quinoa. It can be ground into a flour and used in place of normal white flour. The only thing I would do differently in this recipe is eliminate the sugar and stevia and go with Agave nectar.

BANANA – QUINOA MUFFINS (or waffles)

1/2 cup quinoa flour

1/2 cup quinoa flakes

1/3 cup brown sugar (or 1/3 tsp stevia for sugar-free)

2 TB honey (or 1/8 tsp stevia for sugar-free)

2 tsp baking powder (or 1/2 tsp baking soda mixed with 1 tsp lemon juice)

For the complete recipe:  Banana – Quinoa Flour Muffins (or waffles) dessert recipes (gluten free, egg-free, sugar-free, dairy-free) « Mud Spice: Mucking about in Art and Motherhood.

Funny Fitness Fridays Episode 2: Has your training hit the wall?

This week’s Funny Fitness Friday you’re sure to remember. When I ask if your training has hit the wall, I mean literally has it hit the wall? Sometimes training can become so mundane and boring as there is no new input into your workout routine. You can’t think of any new exercises to do or maybe your personal trainer never brings any new ideas or progressions to the table. Right now he or she is scratching their head going…”huh? What’s a progression?”  Routines the last for months or years are for inmates and your fitness shouldn’t be like doing hard jail time.  So in the words of a good friend of mine, “If you’re in jail…Break Out!! And try not to hit the wall like this guy…

11 Healthy Thanksgiving Side Dishes | Turkey Day Sides | Reader’s Digest

The First Thanksgiving, painted by Jean Leon G...

Image via Wikipedia

Thanksgiving is just a couple of weeks away and if you’re searching for healthier alternatives to the normal, everyday side dishes then look no further than this great article full of solutions. I’m scouring the internet regularly looking for alternatives as people tend to think that the world is coming to an end if they have to eat health.

I’m hear to tell you that you don’t have to sacrifice great taste for health. This is the biggest misconception out there. You can still manage to create great tasting, healthy dishes if you are willing to try.

These 11 Thanksgiving side dishes that I found are excellent alternatives, but I would take many of the dishes one step further replacing any of the recipes that call for rice with quinoa and any of the recipes that call for flour with ground quinoa flour to give you a gluten free solution with a lower glycemic index that’s great for people trying to manage body weight and body fat as well ass diabetics.

11 Healthy Thanksgiving Side Dishes | Turkey Day Sides | Reader’s Digest.

Getting Enough Sleep for Optimal Health?

A child sleeping.

Image via Wikipedia

Sleep is typically the last thing on a person’s mind when they are thinking about their overall health and fitness, but really sleep should be the first thing. Not getting a good night’s sleep can be a huge setback to anyone trying to lose body fat or put on muscle. Lack of sleep is a stress on the body, so when you consider the effects of stress on muscle and fat you may be surprised how much of an impact your sleeping habits may be having on reaching your goals.

As I mentioned in a previous article about stress and fat loss, your body will have a tendency to produce cortisol under stress and this hormone is directly related to fat storage. So how does lack of sleep impact the body? Well first of all when you sleep your body uses this segment of time for the repair process. This is especially important when you are active and your body is undergoing a fair bit of exercise related stress.

A Harvard Health Publication suggests six reasons to not skimp on sleep.  For one, sleep impacts learning and memory functions as well as metabolism and weight loss. Sleep has a direct impact on what’s called memory consolidation and with regards to metabolism sleep deprivation has a direct affect on some hormones that control appetite. Not only that, but sleep deprivation can alter the way your body stores carbohydrates.

Among other things sleep deprivation has an impact on mood, safety, cardiovascular health and the body’s immune function. So sleeping 4 to 6 hours per night can be very destructive not only to your health, but also your goals of losing weight and body fat.

Living an active and healthy lifestyle requires management of various factors in your life. Everything that you do has a direct impact on how your body will react. Putting the pieces of the puzzle together and understanding the relationship between what you input to your body and the output or returns is essential for your overall health and well being.

Quinoa Turkey Stuffing Recipe – Allrecipes.com

Quinoa Stuffing / Dressing

Image by Daniel Greene via Flickr

Thanksgiving is coming up and for Americans this time of year is one of three consecutive holidays that send most fat loss and weight loss goals south. Halloween candy, Thanksgiving stuffing and Christmas parties galore. So don’t stuff yourself on breaded stuffing…Try the quinoa stuffing solution for a lower glycemic index, higher nutritional value food great for diabetics and those who want to keep their weight loss goals on track during the holidays.

Ingredients

1 cup quinoa, rinsed

2 cups water

1 onion, chopped

1 pound fresh mushrooms, sliced

2 apples – peeled, cored, and chopped

1/4 cup pine nuts

Fore more of this recipe check out Quinoa Turkey Stuffing Recipe – Allrecipes.com.

Burgers, McRibs, and a Ban on Happiness: Buzz Week in Review – Yahoo! News

McDonalds Happy Meal

Image via Wikipedia

Leave it to my hometown to be the city to set the trends for health in the United States. For as long as I can remember smoking has been banned in public establishments so when I arrive in cities or countries that have yet to ban this I tend to wonder how far behind are some of these places with regards to overall health and wellness.  I mean in San Francisco there was even a ballot measure to ban smoking in parks, pushing smoking even further away from those of us trying to enjoy fresh, clean air.

Interesting move by San Francisco to ban toys in happy meals. What’s significant about this is that the aim of the happy meal is children. As Whitney Houston said a long time ago (before her crack addiction) and I reiterate, “I believe that children are the future, teach them right and let them lead the way”. Well with regards to health and food choices we need to help our children make the right food choices.  The happy meal is no more than a marketing tool that targets children with fun toys as a lure to get them started on what will inevitably be their addiction to sugar filled fast foods…

Burgers, McRibs, and a Ban on Happiness: Buzz Week in Review – Yahoo! News.

Funny Fitness Fridays Episode 1: Fat people are harder to kidnap

FAT PEOPLE ARE HARDER TO KIDNAP

Image by Leo Reynolds via Flickr

It’s Friday and the weekend is almost here. We’d like to thank all of our regular readers, comment contributors and those of you who simply stop by from time to time. As our blog has taken shape over the past 4 months it has evolved, not only providing informative information, but sharing ideas and broadening awareness. Continue to follow us in the upcoming months  as we have something new and awesome lined up for the new year. We can’t let the cat out of the bag just yet, but we know you’re going to like it.

Anyhow, one thing we’ve decided to do is broaden this site a little bit. We take fitness very serious, but we do realize then need for a laugh or two along the way and so we’ve come up with Funny Fit Fridays. Today’s installment comes as a direct result of a personal training client and good friend. As he was walking home he spotted an overweight man here on the streets of Bangkok wearing a T-shirt that said “Fat people are harder to kidnap.”  My immediate thought was if this is the only reason to be fat then I’ll pass. Obviously this guy was content with himself, but I challenge you not to settle and strive to change your lifestyle, get active and be healthy.

However, I thought it was interesting so I went home and typed it into Google in search of a logo and up came tons of images and video.  This particular video is apparently from a Marriott commercial shot in Singapore advertising an all you can eat buffet. God bless Singapore because you could not get away with this commercial in the United States, but let’s learn to laugh a little more as humor is the best medicine for us all sometimes.

Humor is a major part of a person’s overall health. According to Elizabeth Scott, M.S.

Here are a few links about the benefits of laughter…

http://stress.about.com/od/stresshealth/a/laughter.htm

http://www.helpguide.org/life/humor_laughter_health.htm

http://www.themedguru.com/20090721/feature/laugh-more-laughing-matter-86125496.html

Does Eating After a Certain Time Hurt Weight Loss? (via BodyByH’)

This question should be answered with, “it depends”…bodybuilders eat before bed. The question is what are they eating before bed and what are their activities, energy requirements and quality of foods consumed during the day? Also when it comes down to purely weight loss… we are not talking about fat or muscle, but weight…it boils down to calories in and calories out. At Active Lifestyle we don’t deal in the realm of weight, but in the realm of body fat, body shape, muscle mass, stability, flexibility, lifestyle and overall health and wellness. The questions we want to know the answer to are…”Are you happy with how your body looks and feels?” and “if not are you committed to taking the steps to change your habits and lifestyle to achieve the change you desire?” Check out this post by an BodyByH about eating timing and feel free to shoot me any questions you may have.

If you have ever tried to lose weight, you’ve heard advice like this before: ‘Don’t eat before going to bed!’ or ‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper’… Many people who are trying to lose weight hear these and listen to these “warnings” all the time.  In fact, these two saying are also recommended to people who aren’t trying to lose weight. I will admit, the logic behind this advice sounds reasonable.  I mean i … Read More

via BodyByH’

Fit Ladies Rock! Frumpy & Domestic to Miss Bikini

Jennifer Nicole Lee for her exercise DVDs

Image via Wikipedia

I picked Arnold Schwarzenegger, not as governor of California ( I voted for the other guy). But I did pick Arnold as a model for my fitness journey. As a kid, I watched everything involving Arnold, from the Conan series to Pumping Iron, if it had Arnold in it I was watching it. The funny thing is that after watching him on television I would go to my room and do push ups and flex in front of the mirror. That was me then…well I still flex in front of the mirror now. What can I say? I enjoy everything muscle. My point is that my model of fitness and my desire to change my body as a teen came from a fitness role model.

When it comes to ladies, who inspires you to go beyond and get better? There is a growing number of female athletes and fitness professionals and this is great because there is hope for the younger generations. No longer do young ladies have to scour the planet to find someone to inspire.  Check out Jennifer Nicole Lee as she shows how she lost 70 pounds and became Miss Bikini America.

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