Primal Living – a Balanced Diet Plan and Exercise Regimen

Primal Living – a Balanced Diet Plan and Exercise Regimen

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There are two key elements to any successful health plan – a healthy balanced diet plan with balanced diet food and your exercise routine. Primal living bases itself on the basic concept that the food we eat should be natural and akin to that which our ancestors would have eaten – no grains and dairy products allowed – and having an exercise regimen based on outdoor activities and nature.  Living Well have a lot of great tips and advice on their website.

Running and Primal Living
Running is one of the base elements in any exercise programme, and primal living is no different in that respect.  The key difference with primal living running is that it isn’t done in the gym, on a treadmill, it’s done outside in nature, just as our ancestor the caveman used to when he was hunting his food.

Problems with Gym Running
The problem with running on a treadmill is that the surface is not natural, it’s too flat and consistent.  This means it’s first of all too easy and secondly, it’s not natural and how our feet were designed to be used when running. Running outside, on rough and uneven terrain is going to give you a much better workout, and help your feet work the way they should.

Footwear
Another important point to bear in mind is footwear. Of course, caveman didn’t have Nike’s or other types of footwear – in fact they didn’t really have any footwear and would hunt barefoot.  If that were possible, then primal living would suggest it, but the fact that we wear shoes all our days means it is impractical, and possibly dangerous, to suggest running barefoot outside.  That said, there are certain types of footwear that come close, such as the barefoot type shoe available in sportswear shops, the ones with the 5 toes design.  These allow your feet to move around relatively freely, and certainly allow movement in your toes which makes them the next best thing to barefoot running. The problem with most of the sports footwear is that they provide too much padding and protection, inhibiting your feet from moving naturally when running. And when running outside, they can actually cause harm because they don’t allow the foot to manoeuvre around uneven ans unstable surfaces, causing twists and strains and even broken bones.

The above is a short introduction to primal living exercise and how running outdoors can play a big part in it. If you’re interested in knowing more, check out Living Well.

Living Well – a Diet for Good Health

Living Well – a Diet for Good Health

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Primal Living and Paleo Food
Most of us are interested in our health and diet, or at least should be. One trend recently has been towards primal living and the Paleo diet, or Caveman diet as it is sometimes known..  Primal living extols the benefits of having a diet based on food we can find in nature, and certainly non-processed foods, and the virtues of having an exercise programme based on being outside in our natural environment.  The Paleo diet fits quite nicely into the Primal living ethos as it is based on the premise we can only eat what we can hunt, gather or forage – exactly as our ancestor the Caveman would have done hence the diet’s nickname. Living Well has a lot of information on both primal living and Paleo food.

Weight Loss
The Paleo diet is great for losing weight as the food you are going to be consuming, fruits, vegetables and meats etc are both nutritious and filling, unlike the heavy carbohydrate filled things you might otherwise have been eating that will leave you feeling hungry soon after.  If you want to lose weight for a particular reason such as a holiday, then following a strict Paleo diet in the weeks leading up to your holiday will see you lose those pounds.

Nutrient Intake
Deciding what, and how much of the what, to eat can be a challenge on any diet plan.  To get the proteins you need, you should eat plenty of vegetables along with things like eggs, steak, chicken fish and pork.  To help fight off any hunger pangs you might be having, fill up on healthy fats like avocado, nuts and oils such a almond oil and olive oil. And don’t forget to add some salt to your food to get the required intake of sodium your body needs. A note of caution here, nuts and fruit have some sugar so if you find you’re following the diet but not losing weight, check how much fruit and nuts you are eating as it may be too much. Also, whilst fat gets a bad reputation it’s worth remembering that healthy fats are essential for our bodies, it’s the so-called low fat products you need to be cautious about.

Eat When You Want To
Another thing to try to remember is that it isn’t necessary to have a strict schedule of when you should be eating, eat when you are hungry and don’t eat when you’re not – it’s as simple as that.  The caveman didn’t, and couldn’t, follow a daily eating schedule so why should we nowadays?  So, skipping a meal or two is fine as long as you don’t find yourself filling up on unhealthy and non-Paleo foods just because you have starved yourself!

That’s just a brief introduction into the basics of what food you can, and should, be eating to get the necessary nutrients your body needs to be healthy.

If you want to know more about primal living and the Paleo diet, take a look at Living Well for some great help, advice and tips.

Primal Living and Healthy Foods to Eat, Diet Recipes and The Paleo Diet Food List

Primal Living and Healthy Foods to Eat, Diet Recipes and The Paleo Diet Food List

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Primal Living and the Paleo Diet
Primal living, the concept of eating and exercising using nature and our natural surroundings, incorporates some of the ideas in Paleo diet foods list but not necessarily everything.  The basic premise of the Paleo diet, that we should only eat what we can hunt or forage, fits nicely into the general ethos of primal living but perhaps primal living allows a little more flexibility than true Paleo diets. Living Well  has a lot of great information on both primal living and the Paleo diet.

Healthy and Delicious
Whilst at first sight Paleo food lists might seem restrictive, that isn’t the case in reality.  Once you start to explore the variety of items on the lists, you will see that you can eat both healthily and happily on a Paleo diet.

Carbohydrates
In essence,a Paleo diet means no processed food, no sugar and no grains. Many might ask the question about where is the energy the body needs coming from, with no carbs in the diet?  The simple answer is we need a lot less carbs than we are used to consuming.  Our bodies are very efficient at getting what they need from what we eat and thus the body will get energy by burning the excess fat it has already stored. And the Paleo diet doesn’t mean no carbs – we can get the carbs we need by eating sweet potatoes, fruit and other vegetables, all non-processed and natural, and they won’t make you put on weight either.  As an example, compare broccoli to pasta.  6 servings of broccoli will give you 180 calories and 36 grammes of carbs whilst one serving of pasta will provide 200 calories and 42 grammes of carbs.

Dairy
As for dairy products, it’s a more debatable point in terms of a Paleo diet. Other than as a baby, nothing in the animal kingdom drinks milk, so most strict Paleo enthusiasts will steer clear of dairy. It’s certainly true that our acceptance of dairy products has evolved, we didn’t consume vast amounts of dairy products in our ancestor’s days.

Paleo Foods
We’ve taken a look at what we can’t eat on a Paleo diet, so what can we eat?  As said before, if you can hunt it or forage for it then you can eat it. That leaves things like Meat, Fowl, Fish, Eggs, Vegetables, Oils, Fruits, Nuts and Tubers.  That’s still a pretty long list to let you be creative with your recipes whilst still being true to the principles of a Paleo diet.  And it’s also worth remembering that even if your budget doesn’t stretch to non-grain fed meat, grain fed meat is better than grains.

If you would like to know more about Primal living and the Paleo diet, have a look at Living Well.

Primal Living – The Paleo Diet and Paleo Food

Primal Living – The Paleo Diet and Paleo Food

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It’s certainly true to say that whenever people think about primal living – the concept of eating and exercising as close to nature as possible in the same way as our ancestors did – the idea of paleo diet foods immediately springs to mind. Whilst that is an over simplification of the concept of primal living, it’s certainly fair to say Paleo food plays a big role in primal living.  If you would like more information on primal living and Paleo diet food, take a look at for helpful tips and information.

The Paleo Diet
It’s probably worth taking a look at what a Paleo diet is, and how it fits into the primal living ethos well.  The Paleo diet is based on the principle that, if our ancestor the caveman couldn’t eat it, neither should you.  Indeed, the Paleo diet is often nicknamed the Caveman Diet!

Definition
That means that the foods you can eat must be something you can hunt, forage or gather.  Definitely no processed food or grains or sugars.  Meat, fish, nuts, greens, vegetables and seeds are all OK as we can hunt, forage for or grow them. And one of the great things about the Paleo diet is, if strictly followed, there is no need to ever have to calorie count again.

Then vs Now
If you need convincing about the diet of our ancestors, just picture the average caveman (tall, muscular, athletic, agile and versatile) and the average person now (overweight, stressed, tired and dying of a multitude of preventable diseases).  That should be evidence enough of the benefits of a Paleo diet.

Grains
The fundamental problem of the modern man is the influence of agriculture on our diet. As the agricultural revolution has continued, so has our ever-increasing dependence on bread, past, rice and corn and so on.  When we should be refuelling on meat, vegetables and fruit, we are instead following what we believe are the right rules by having the recommended 6-11 servings of grains a day, and we are becoming fatter and unhealthier by the day as a result.  2/3rds of us are overweight, with 1/3rd of us being classified as obese!  The problem with grains is our bodies converts the carbohydrates in grains into glucose to provide us the energy we need. Whatever glucose we don’t need for energy is turned into fat.  So, as our lifestyles have become less active, we need less energy so more of the carbs are being turned into fat.

Trend
As the above shows, our modern diet is helping us become more unhealthy and overweight.  If we want to reverse this trend, we need look no further than our ancestors to see what food we should be consuming.

For more information on the Paleo diet nor how primal living can help you stay healthy, visit Living Well.

Primal Living – Exercise and a Healthy Diet Plan

Primal Living – Exercise and a Healthy Diet Plan

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Primal living is a way of becoming more healthy through having a balanced diet with a healthy eating plan and an appropriate exercise regimen.  The essence of primal living is to plan your diet and exercise around nature, and the things we find in our natural surroundings – just as our ancestors would have done.  Living Well  are a company which can help you do just that, with lots of useful tips and advice available on their website.

Diet and Exercise
Whilst diet, and having a healthy, balanced diet, are undoubtedly at the root of primal living, the importance of exercise should not be underestimated. Only by combining the healthy eating and appropriate exercise elements can one really fully exploit the benefits of primal living.

Primal Living Exercise
What would the appropriate exercise be in the primal living concept?  The most important thing is that the exercise should be done in a more natural environment than you would find at the gym, for example.  If you recall, the essence of primal living is using nature and your surroundings, therefore the exercise element as well as the diet element should encompass this.

Body Builders
If we can think back to the days of the old time body builder, we can imagine someone who developed their muscles and exercise routines using feats of amazing strength and technique.  They would perhaps combine two, or more, activities to really give their bodies a workout – holding weights above their head with one hand whilst squatting for example.  Or lifting heavy weights with thick, thick bars to develop their grip.  They really did push the boundaries in terms of weight and technique.

MovNat
It’s probably fair to say that most people would be well-advised not to expose their bodies to such extreme tests as the risk of injury to the inexperienced is great.  However, we can combine body weight training with flexibility, balance and agility to be able to train outside anywhere; to develop a MovNat programme.   MovNat is a combination of the words movement and nature.  People who have a MovNat regimen can be seen running through woods, climbing rocks, climbing trees and lifting and throwing logs and the like.  Just think about the benefits of pull-ups using a tree branch rather than a bar in a gym – each branch is different and much rougher to handle, giving your body a much better workout than the conventional gym workouts. Whilst MovNat in itself isn’t going to be the only exercise programme you use as part of primal living, it should certainly be something to consider implementing.

If you’d like to know more about Primal Living, MovNat and how to have a more healthy diet and exercise regiment, take a look at  Living Well.

Tips on Healthy Foods to Eat

Tips on Healthy Foods to Eat

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One of the most difficult things about following a healthy diet is finding interesting and effective diet recipes, but with the Paleo Diet and the paleo diet food list this can be  overcome. Living Well have a mass of information on Paleo food, primal living and much, much more.

Paleo Diet and Primal Living
Paleo food and primal living are not the same thing, albeit that the concept of Paleo food is a key element of primal living.  Strictly speaking,  Paleo food is basically everything that can be hunted or gathered – just as our ancestor the caveman would have done, hence the popular nickname for the Paleo Diet, the Caveman Diet.  Primal living, on the other hand, is a little more than just food focused.  Primal living is about two key things – what we eat and how we exercise, with both having the key element of using nature and our living environment to provide the answers.  Therefore, you can see how Paleo food and primal living are so closely connected.

What Can you Eat?
So, you’ve decided to sign up for the Paleo Diet.  Next step, what can you eat? Well, Paleo food, despite the principles mentioned above perhaps seeming rather restrictive, can be not only wide and varied but also delicious.

Breakfast
Breakfast options include devilled eggs – well, almost devilled eggs, tapioca crepes, oatmeal like cereal made with almonds, coconut flakes, fresh berries and milk and, if you fancy something a little more substantial, pork belly with sweet potatoes and fried eggs.  These are just a few of the huge range of things you can start the day with.

Lunch and Dinner
For lunch or dinner, the range of options is almost endless.  For those with a spicy leaning, Indonesian Beef Rendang is on the menu. Or how about pulled BBQ pork, with its delicious spicy, sweet and tangy signature sauce?  Whilst McDonald’s certainly is off limits, burgers needn’t be. You can have a BLT chicken burger in a sweet potato bun on your Paleo Diet. Indian dish Kerala lamb curry is another option, a thick sauce- based dish which can be enjoyed without the rice often associated with Indian dishes.

And Much More
The above are just a very brief introduction to what kinds of dishes can be enjoyed on a Paleo Diet, and as you can see the choice is certainly not restrictive.

If you would like to know more about the Paleo Diet and primal living, or just looking for tips on having a healthier lifestyle, visit  Living Well.

The Caveman Diet – A Diet for Good Health

The Caveman Diet – A Diet for Good Health

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For those of you who have been paying at least a little attention to what’s been going on in the field of health and diet programmes, you will not have failed to notice mention of the Caveman Diet, or the Paleo Diet as it’s alternatively called.  If you’re interested in knowing more about this, and how it fits into the primal living theory, you can take a look at Living Well for a lot of useful tips and advice.

Primal Living and Exercise
One vital element of a healthy diet is to ensure it is supplemented with an effective exercise programme. Primal living advocates the idea that an exercise programme isn’t just something you do in the gym, it’s something you do outside and should be seen as part of your daily life rather than a specific activity that has to be planned for.

Incidental Exercising
The secret to having an effective exercise programme is to build it into your everyday life and the things you need to do – sometimes know as Incidental Exercising.  If you have a few minutes spare, and it’s convenient and acceptable to do so, you could do some exercises in your office. Whilst waiting for the bus, you could do some simple exercises instead of standing doing nothing and getting more and more frustrated – it also helps reduce the stress levels!  Consider installing a pull-bar in a doorway at home so you can do some pull-ups whilst you have nothing else to do. Simple, but very effective, is taking the stairs and not the lift. When chatting on the ‘phone, why not take a walk outside? when watching TV you can do some spinning or other suitable exercise – basically think about multi-tasking.  Taking up an activity hobby or sport is another great way to exercise and meet new people.  It can be anything as long as it involves some form of physical activity – dancing is a great and enjoyable option.

Formal vs Informal Exercise
One complaint many people have when on a diet and exercise regime is that they are simply not losing enough weight quickly enough.  The usual reason is that they are not taking every opportunity to exercise, they are perhaps too focused on the formal exercise they do and are forgetting about the more basic stuff they could be doing.  Things like walking to work rather than taking the bus, walking quickly rather than slowly, very simple and easy to do things but also very effective as part of any healthy lifestyle programme.

The above are just a few basic tips on what you can do by way of exercise to help your weight-loss programme. If you’d like to know more about primal living or the Paleo Diet, please visit Living Well.

Needing some Healthy Eating Information about your Healthy Diet Program?

Needing some Healthy Eating Information about your Healthy Diet Program?

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Primal Living
If you are looking to start a diet programme, and want information on healthy eating food, you might want to consider primal living as a starting point. This healthy eating and exercise concept is based on the premise that if it’s natural, and not processed, it’s healthy.  It also encourages followers to spend as much time as possible outside and enjoy exercising in the natural environment. Living Well  has some great information for you to help you eat, and live, more healthily.

Exercise and Diet
Anyone who has been on a diet programme will tell you how important it is to eat properly.  But, it’s not the only factor in losing weight, or just being healthier.  It’s also vital to consider an exercise regime to run alongside the eating programme.  Only by combining the two can you fully maximise the benefits you’re looking for.

The Wrong Exercise
As mentioned above, primal living is all about nature, eating natural products and exercising in natural surroundings. When to comes to exercise, many people will argue they do exercise, and regularly.  The problem is, for most of them that exercise will be done in the gym, doing workouts that the body was not designed for – running on the treadmill, lifting weights and otherwise pushing and pulling our bodies in various unnatural directions.  Even when we do exercise outside, it’s probably running on hard surfaces like concrete.  Also, the frequency might seem regular, but mostly it isn’t enough.  We tend to do short, sharp bursts of exercise activity then go back to our relatively sedentary lifestyle, sitting in front of a computer, watching TV, reading on the sofa and so on.

How Animals Live
Take a moment to think about animals, your pets. Cats and dogs spend their time sleeping, eating or running around.  They rarely just sit doing nothing.  Even in nature you almost never see wild animals watching the world go by, they are always active.

How Our Ancestors Lived
Thinking back to our ancestor, the caveman, they would never have just sat relaxing, doing nothing.  They spent their days hunting and gathering, fighting with other cavemen, eating and sleeping.  And they were pretty healthy according to studies. The problem with modern life is we have forgotten how to be active in our environment, rather we spend our free time mostly doing nothing that is going to help our body be healthy.

Again…Exercise and Diet
The simple lesson is, if you want to have an effective diet programme, it needs to be done alongside an effective exercise regime, following the basic principles of primal living.

If you would like more information on primal living and exercise regimes, visit Living Well.

Interested in Having a Good Healthy Diet?

Interested in Having a Good Healthy Diet?

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With more and more people becoming aware of the benefits of having a good balanced diet, and increasing interest in more specific plans such as the paleo diet recipes, the healthy food industry has mushroomed recently.  If you are looking for a great, and reliable, source of information then Living Well might be just what you’re looking for.

Primal Living
Living Well have a mass of information on things such as primal living and how the Paleo Diet is incorporated into the concept of primal living.  Primal living, just to briefly explain, is the principle by which people follow a diet and exercise plan which is based on nature and natural products. For those not so familiar with the Paleo Diet, or Caveman diet as it’s sometimes known as, this diet is based on the premise that we should eat only what we can hunt or forage, exactly as our ancestors the caveman did, hence the nickname.  This may sound extreme to some, and it’s reasonable to argue that we live in a different environment to that we lived in as cavemen.  This has led to some alternative Paleo Diets, or quasi Paleo Diets, which also include things we farm in their definition.

Burn Fat
Following a Paleo Diet, or even quasi Paleo Diet, will result in a general improvement in our eating habits, we will be more satiated thus feel the need to snack less.  A dramatic reduction in carbohydrates due to less bread being eaten, and things like fries, cakes and chips being eliminated altogether, will result in less sugar intake.  This helps the body to burn more calories, and with the help of certain nutrients found in things like eggs, the body will increases its capability for burning fat.

Calorie Counting
On the subject of calories, and calorie counting, most people find this tiresome and troublesome.  But, if your goal is weight loss then it is kind of essential, at least to some extent. It could be a good idea to have relatively consistent breakfasts and lunches, so your calorie intake during the day is pretty consistent, leaving you only to worry about the evening meal and the calories in it.

To Supplement Or Not
Another topic that often comes up with Paleo and quasi Paleo Diets is the matter of supplements.  Whilst it’s true to say it’s preferable to get your intake of vitamins and minerals naturally, from fruit and vegetables, it’s also wise to consider at least getting some additional supplements if necessary from pills. The reason natural supplements are better is simple – our bodies are designed to break down natural foods and blend them properly, with pills the body may not always break them down as well.  That said, the body will get something from them, so why not?

If you are interested in primal living and Paleo food, and want more information, please visit Living Well.

Update : The Paleo Diet

Update : The Paleo Diet

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The Caveman Diet
If you take a look at some of the hot topics in healthy eating at the moment, you will see plenty of mentions of paleo diet foodsbut may not really know much about what paleo food is.  Well, if you were to find out the Paleo Diet is sometimes known as The Caveman Diet, you may or may not have a better idea about what exactly the Paleo Diet is.  There are a number of great websites around which can better inform you of not only the Paleo Diet, but other healthy eating plans and programmes. Living Well  is one such website with a wealth of information, advice and tips on living a healthier lifestyle through better exercise and diet.

Changes
If we can go back to the Caveman Diet mentioned above, the name itself is one of the problems with the Paleo Diet itself.  We no longer live in caves, and our lifestyle is considerably different to that of the caveman.  So, anyone wishing to follow the diet that our ancestor the caveman followed is going to have to be extremely dedicated and committed to it.  Most people simply aren’t able to commit to such a strict diet. And a much more important point has to be considered as well, the environment has totally changed since the days of the caveman, and, as we know, the key element to the survival of the species is its ability to adapt to a changing environment.

Considerations
Whilst we must recognise the principles of Paleo eating, we must also recognise that not all man-made food is necessarily bad for us, at least in some form or other.  Whilst it is more natural to get vitamins from fruit and vegetables, and better too, it doesn’t mean we should never consider getting the same vitamins from supplements such as pills.  From time-to-time this alternative may work better for us.  Also, whilst chocolate is another food that would not have been eaten by the caveman, it does taste delicious and most of us deserve a treat now and again.  The same with bread, whilst it would not have been part of any caveman’s diet, it is OK to include some in our modern alternative.  Milk, another no-no for the caveman, is actually healthy and full of important nutrition and protein. Another thing proponents of the Paleo Diet extol is that on it people don’t need to calorie count, that simply removing all processed food from the diet is enough.  Unfortunately, that’s not entirely correct – with the amount of saturated fat in Paleo diet food it is quite possible to gain weight if you’re not careful.

Cautionary Words
The above is not intended to be an argument against the Paleo Diet, it is simply a cautionary word that whilst the Paleo Diet is generally a great way to eat healthily, it has to have some caveats around its use.

If you want to know more about the Paleo Diet, please visit Living Well.