#easypaleo

[dinnerrecipesforkids]

So ein leckeres, einfaches und gesundes Abendessen heute Abend: Tomatensauce mit Knoblauch, … So ein leckeres einfaches, einfaches und gesundes Abendessen heute Abend: Tomatensauce mit Knoblauch, Schalotten, Babykohl und Brokkoli-Streuseln + @ colemannatural Spinatwürste + Zucchini-Pasta.

[hillarystarbright]

Check out my new post #ontheblog with a super easy #recipe for #ketofriendly chocolate truffles! Nothing artificial or gross, just no sugar or carbs! https://starbrightskitchen.com/2017/06/28/easy-keto-chocolate-truffles #ketogenicdiet #starbrightskitchen #foodblogger #foodie #keto #paleo #paleosnacks #ketosnacks #recipecard #easypaleo #easyketo #easyrecipes #sweettooth #lowcarb #cleaneating #healthy #trythis #snacks #healthyeating #realfood #healthysnacks

[shemararae-blog]

I made a beef and sweet potato curry last night with Tom yumm paste and Today adding paleo pasta from @cappellos to make a comforting pasta curry! With or without the noodles this is delicious! . . . #paleo #paleocure #primalkitchen #primalblueprint #primalhealthcoach #paleosolution #comfortfood #thaifood #thaifood #thaicurry #spicyfood #seasonalallergycure #whole30 #keto #paleohealthcoach #eatclean #cleaneatingideas #easypaleo #eatrealfood #fitgirl #healthyfood #healthylifestyle #autoimmuneprotocol #autoimmunepaleo #autoimmunewarrior #autoimmunehealing #glutenfree #guthealth #foodismedicine #foodheals #dontyouwishyourgirlfriendcouldcooklikeme #healthwarrior #devinehealth #backtothegarden https://www.instagram.com/p/Bpx0MAIFq8i/?utm_source=ig_tumblr_share&igshid=13kkn0ddej1g1

[jesseneufeld]

Ask a Health Coach: Is Eating Healthy Even Worth It?

Hey, folks. If you’ve ever wondered if watching what you eat is really worth it, you’ll want to check out today’s post. PHCI Coaching Director, Erin Power is here answering your questions about managing macros, weighing the pros and cons of meal prep, and the value of paying more for your food. We love getting your questions, so keep them coming in the comments below or head over to our Mark’s Daily Apple Facebook Group.

Debbie asked:

“I don’t know what to eat anymore. I was following a strict macro split of 56% fat, 28% protein, and 16% carbs, but I’m worried that my protein is too high. My goals are to maintain my weight, build muscle, and control my blood sugar since I am pre-diabetic. I know higher protein isn’t good for diabetes as it converts to glucose and then you get an insulin dump and gain weight. Can you point me in the right direction?”

Feels stressful doesn’t it? All the measuring, weighting, counting, and adding — just to get your macros to line up and reach some magical equation that you’ve decided will make everything work out perfectly. Don’t get me wrong, I love that you’re committed to doing what you can to prevent diabetes and reverse your current diagnosis (I wish more people followed your lead here), but I have a hunch it’s sort of ruling your life right now. And it doesn’t have to.

There’s so much great information out there. Unfortunately, that makes it easy to get overwhelmed. Personally, I’ve always hated the fussy factor. That’s why my philosophy is “keep it simple.”

My advice is to ditch the food scale (as well as grains, sugars, and industrialized oils) and focus on eating real foods in the form of vegetables, low sugar fruits, animal proteins, and healthy fats. Start with a protein-forward breakfast like eggs and bacon and eat when you’re hungry, not when your macro-tracking app says you need to squeeze in ten more grams of protein.

Stay on track no matter where you are! Instantly download your Primal and Keto Guide to Eating Out

Sure, some people thrive on adding up their macros. They get a sense of control out of knowing exactly how much protein, fat, and carbohydrates they’re consuming. But if it’s causing you more stress, you’re actually working against your goals of inhibiting an insulin response.

Both physical and emotional stress1 can create changes in blood sugar, regardless of what you eat. The stress from constantly tracking and worrying about your macros causes your body to release cortisol and adrenaline, so it can access stored glucose because it thinks you’re in danger. In ancestral terms, your body thinks you’re being chased by a predator, so it pumps extra energy into your bloodstream.

If you’re not actually converting that glucose into energy, you’ll get a buildup of sugar in your bloodstream, and you’ll dump more insulin. Keep that up and you’ll be on the fast track to weight gain and a full-on diabetes diagnosis.

Okay, now to answer the other part of your question about muscle-building. Sure, protein helps increase muscle mass but you actually need to incorporate strength training if you want to see a real difference. It’s just one of the reasons “lift heavy things” is one of the cornerstones of the Primal Blueprint. When you put more stress (in this case, good stress) on your muscles, you create muscle fiber tears, which, once repaired, cause an increase in size and strength. Keep in mind that “heavy” is relative. Even bodyweight exercises like pushups, planks, pullups, and squats done two to three times a week will help you put on muscle.

JoAnn asked:

“Now that school has started again, I’m finding I have even less time to prep meals and snacks. What are good healthy convenience foods I can stock up on?”

Time management is a tough one this time of year. Especially when you’re busy working, parenting, and homeschooling all day. I get it though, it isn’t super convenient to sit down every week and plan out what you’re going to eat, then shop for ingredients, then prep those ingredients and create meals for you and your family.

It’s much easier to buy pre-packaged foods that go from the microwave to your mouth in two minutes flat. It’s easier to buy the giant Costco-size bag of popcorn and “healthy” chips. Don’t get me wrong, there are actually a few brands that go out of their way to use clean, minimally processed ingredients, but sadly, most of them don’t.

Most convenience foods are loaded with artificial colors, flavors, and preservatives – even the brands that have “low sugar” and “no trans fats” written right there on the front of the label. Problem is, although they’re hyped as healthy, these foods are full of ingredients your body doesn’t recognize, which can make you feel foggy, achy, cause you gain weight, and make you want to fall asleep before the kids finish their homework.

Which begs me to ask the question, what’s easier, hard boiling a dozen eggs or carrying around 15 extra pounds? Is throwing a couple of pieces of bread in the toaster more or less convenient than struggling to keep your eyes open after 7pm? Are those peanut butter crackers for when you’re feeling “snacky” worth the price of having chronically sore joints from systemic inflammation?

You say you don’t have time to prep foods. However, my guess is you also don’t have time to be sick, achy, or overweight. So, be smart about it. Following the hashtag #easypaleo on Instagram is a great place to start. Collect recipes that are healthy and easy to make, then stock your kitchen with staples like:

Frozen veggies and meat

Coconut milk

Ghee

Coconut aminos

Nut butters

Nuts and seeds

Eggs

Coconut and almond flour

Robert asked:

“In an effort to cut down on our grocery bill, my wife and I are thinking about buying conventional meat and produce. Is it really worth it to spend more for products labeled organic and grass-fed or is it all just marketing?”

Since the pandemic started, the cost of groceries has skyrocketed2 with meat prices jumping as high as 20%, eggs increasing 10%, and fresh veggies going up 4%.Buy the organic, grass-fed, and pasture-raised versions and those costs will be even higher.

So, is it worth it? I’ll break it down for you.

I have clients that only buy organic. I also have clients that, for financial reasons, have to go the conventional route. The thing is, in general, when you buy organic (or grass-fed beef in this case), you’re limiting your exposure to synthetic additives. Other than that, there’s no conclusive evidence that eating this way is better or healthier for you.

But we’re not really talking about nutrition here. We’re talking about produce covered in pesticides and fertilizers. Factory-farmed animals housed in poor conditions and fed grains pumped full of antibiotics. The main issue here is the impact these foods have on your overall health – not to mention the health of our planet.3

Ever heard the phrase, pay for it now or pay for it later? Sure, it can be costly to eat this way. It can also be costly to manage chronic gastrointestinal, neurological, endocrine, and respiratory conditions for the rest of your life.

So, whether or not it’s worth it to spend more is totally up to you Robert. My advice is to buy local or organic fruits and veggies when you can, especially ones that have been proven to contain higher levels of pesticides, like strawberries, spinach, apples, potatoes, cherries, and peaches. Same goes for beef and poultry. If you can, get in touch with a local butcher. There’s a good chance they can get you a better cut of meat at a more affordable price than you’d find at the grocery store.

What do you think? Have you found that it’s worth it to eat healthy? Tell me about it in the comments below.

(function($) { $("#dfDAtsz").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfDAtsz" ); })( jQuery );

References

https://www.rwjf.org/en/library/research/2010/05/low-calorie-dieting-increases-cortisol.html

https://www.cnn.com/2020/08/05/business/grocery-prices-rising/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947579/

The post Ask a Health Coach: Is Eating Healthy Even Worth It? appeared first on Mark's Daily Apple.

Ask a Health Coach: Is Eating Healthy Even Worth It? published first on https://drugaddictionsrehab.tumblr.com/

[lauramalchowblog]

Ask a Health Coach: Is Eating Healthy Even Worth It?

Hey, folks. If you’ve ever wondered if watching what you eat is really worth it, you’ll want to check out today’s post. PHCI Coaching Director, Erin Power is here answering your questions about managing macros, weighing the pros and cons of meal prep, and the value of paying more for your food. We love getting your questions, so keep them coming in the comments below or head over to our Mark’s Daily Apple Facebook Group.

Debbie asked:

“I don’t know what to eat anymore. I was following a strict macro split of 56% fat, 28% protein, and 16% carbs, but I’m worried that my protein is too high. My goals are to maintain my weight, build muscle, and control my blood sugar since I am pre-diabetic. I know higher protein isn’t good for diabetes as it converts to glucose and then you get an insulin dump and gain weight. Can you point me in the right direction?”

Feels stressful doesn’t it? All the measuring, weighting, counting, and adding — just to get your macros to line up and reach some magical equation that you’ve decided will make everything work out perfectly. Don’t get me wrong, I love that you’re committed to doing what you can to prevent diabetes and reverse your current diagnosis (I wish more people followed your lead here), but I have a hunch it’s sort of ruling your life right now. And it doesn’t have to.

There’s so much great information out there. Unfortunately, that makes it easy to get overwhelmed. Personally, I’ve always hated the fussy factor. That’s why my philosophy is “keep it simple.”

My advice is to ditch the food scale (as well as grains, sugars, and industrialized oils) and focus on eating real foods in the form of vegetables, low sugar fruits, animal proteins, and healthy fats. Start with a protein-forward breakfast like eggs and bacon and eat when you’re hungry, not when your macro-tracking app says you need to squeeze in ten more grams of protein.

Stay on track no matter where you are! Instantly download your Primal and Keto Guide to Eating Out

Sure, some people thrive on adding up their macros. They get a sense of control out of knowing exactly how much protein, fat, and carbohydrates they’re consuming. But if it’s causing you more stress, you’re actually working against your goals of inhibiting an insulin response.

Both physical and emotional stress1 can create changes in blood sugar, regardless of what you eat. The stress from constantly tracking and worrying about your macros causes your body to release cortisol and adrenaline, so it can access stored glucose because it thinks you’re in danger. In ancestral terms, your body thinks you’re being chased by a predator, so it pumps extra energy into your bloodstream.

If you’re not actually converting that glucose into energy, you’ll get a buildup of sugar in your bloodstream, and you’ll dump more insulin. Keep that up and you’ll be on the fast track to weight gain and a full-on diabetes diagnosis.

Okay, now to answer the other part of your question about muscle-building. Sure, protein helps increase muscle mass but you actually need to incorporate strength training if you want to see a real difference. It’s just one of the reasons “lift heavy things” is one of the cornerstones of the Primal Blueprint. When you put more stress (in this case, good stress) on your muscles, you create muscle fiber tears, which, once repaired, cause an increase in size and strength. Keep in mind that “heavy” is relative. Even bodyweight exercises like pushups, planks, pullups, and squats done two to three times a week will help you put on muscle.

JoAnn asked:

“Now that school has started again, I’m finding I have even less time to prep meals and snacks. What are good healthy convenience foods I can stock up on?”

Time management is a tough one this time of year. Especially when you’re busy working, parenting, and homeschooling all day. I get it though, it isn’t super convenient to sit down every week and plan out what you’re going to eat, then shop for ingredients, then prep those ingredients and create meals for you and your family.

It’s much easier to buy pre-packaged foods that go from the microwave to your mouth in two minutes flat. It’s easier to buy the giant Costco-size bag of popcorn and “healthy” chips. Don’t get me wrong, there are actually a few brands that go out of their way to use clean, minimally processed ingredients, but sadly, most of them don’t.

Most convenience foods are loaded with artificial colors, flavors, and preservatives – even the brands that have “low sugar” and “no trans fats” written right there on the front of the label. Problem is, although they’re hyped as healthy, these foods are full of ingredients your body doesn’t recognize, which can make you feel foggy, achy, cause you gain weight, and make you want to fall asleep before the kids finish their homework.

Which begs me to ask the question, what’s easier, hard boiling a dozen eggs or carrying around 15 extra pounds? Is throwing a couple of pieces of bread in the toaster more or less convenient than struggling to keep your eyes open after 7pm? Are those peanut butter crackers for when you’re feeling “snacky” worth the price of having chronically sore joints from systemic inflammation?

You say you don’t have time to prep foods. However, my guess is you also don’t have time to be sick, achy, or overweight. So, be smart about it. Following the hashtag #easypaleo on Instagram is a great place to start. Collect recipes that are healthy and easy to make, then stock your kitchen with staples like:

Frozen veggies and meat

Coconut milk

Ghee

Coconut aminos

Nut butters

Nuts and seeds

Eggs

Coconut and almond flour

Robert asked:

“In an effort to cut down on our grocery bill, my wife and I are thinking about buying conventional meat and produce. Is it really worth it to spend more for products labeled organic and grass-fed or is it all just marketing?”

Since the pandemic started, the cost of groceries has skyrocketed2 with meat prices jumping as high as 20%, eggs increasing 10%, and fresh veggies going up 4%.Buy the organic, grass-fed, and pasture-raised versions and those costs will be even higher.

So, is it worth it? I’ll break it down for you.

I have clients that only buy organic. I also have clients that, for financial reasons, have to go the conventional route. The thing is, in general, when you buy organic (or grass-fed beef in this case), you’re limiting your exposure to synthetic additives. Other than that, there’s no conclusive evidence that eating this way is better or healthier for you.

But we’re not really talking about nutrition here. We’re talking about produce covered in pesticides and fertilizers. Factory-farmed animals housed in poor conditions and fed grains pumped full of antibiotics. The main issue here is the impact these foods have on your overall health – not to mention the health of our planet.3

Ever heard the phrase, pay for it now or pay for it later? Sure, it can be costly to eat this way. It can also be costly to manage chronic gastrointestinal, neurological, endocrine, and respiratory conditions for the rest of your life.

So, whether or not it’s worth it to spend more is totally up to you Robert. My advice is to buy local or organic fruits and veggies when you can, especially ones that have been proven to contain higher levels of pesticides, like strawberries, spinach, apples, potatoes, cherries, and peaches. Same goes for beef and poultry. If you can, get in touch with a local butcher. There’s a good chance they can get you a better cut of meat at a more affordable price than you’d find at the grocery store.

What do you think? Have you found that it’s worth it to eat healthy? Tell me about it in the comments below.

(function($) { $("#dfzOSbz").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfzOSbz" ); })( jQuery );

References

https://www.rwjf.org/en/library/research/2010/05/low-calorie-dieting-increases-cortisol.html

https://www.cnn.com/2020/08/05/business/grocery-prices-rising/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947579/

The post Ask a Health Coach: Is Eating Healthy Even Worth It? appeared first on Mark's Daily Apple.

Ask a Health Coach: Is Eating Healthy Even Worth It? published first on https://venabeahan.tumblr.com

[whambampaleo]

One of my absolute favorite #paleo and @whole30 compliant 🥓 choices is this No Sugar Uncured Bacon from @applegate - found @Target 🎯 • • • • • • #whole30 #whole30challenge #whole30food #paleo #paleowhambam #whole30life #whole30hack #easywhole30 #whole30alum #whole30approved #iamwhole30 #eatrealfood #whole30compliant #aprilwhole30 #easypaleo #glutenfree #foodfreedom #foodfreedomforever #lifeafterwhole30 #bacon #paleobacon #applegate — view on Instagram https://ift.tt/2GAYUox

[cookeatpaleo]

Cauliflower rice is a great basic recipe to have on hand when life gets a little busy (like in the lead-up to Christmas). It's so easy to make a big batch and stock your refrigerator or freezer with a ready-to-cook, 5-minute side dish that goes with just about anything. Yum! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Click the link in my bio @cookeatpaleo to get this recipe or find it here 👉 http://ift.tt/2xnZu4e ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #cauliflowerrice #easypaleo #cookeatpaleo ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #glutenfreerecipes #glutenfreelifestyle #glutenfreefood #grainfreeliving #cleaneatingrecipe #cleaneatinglifestyle #healthyfoodie #recipeideas #paleodiet #paleorecipe #paleoliving #paleocooking #paleoapproved #paleoeating #paleofoodie #paleolowcarb #whole30recipes #healthyeah #forkfeed #foodblogfeed #foods4thought #bhgfood #thekitchn #f52grams #feedfeed #eeeeats #todayfood @thefeedfeed — view on Instagram http://ift.tt/2zzFFZ5

[life-love-foodie-blog]

        The other day when I was shopping with my Boyfriend, I was trying to figure out something easy to make for dinner that would leave me with TONS of leftovers. I saw this rump roast on sale and instantly thought of the trillions of possibilities. Fast forward a few days later, I woke up in the middle of the night with a great idea. Balsamic crock pot roast with apples and onions. I was sold! I love making roasts in my slow cooker because it makes clean up easy. Plus, all I have to do is throw everything in and forget about it for the rest of the day. How awesome is that?! I use my crock pot for soups, chili, roasts, and fruit butters. Anything I can throw in there, I do! Plus, I recently came up with my own slow cooker marinara sauce and we made Paleo Pizza with it later that night… Let me tell you, it was so good that I was so sad when there wasn’t any more left over. It’s definitely going to be one of the next recipes I post!

Before we get started on this delicious food journey together, I want to take this time to give a shout out to Tastefully Simple for producing such tasty and high quality products. I literally use at least a couple of their products every day! If you would like to learn more, please follow this link and you will be able to visit all of my social profiles.

This slideshow requires JavaScript.

Ingredients:

1 (3 lb) Rump Roast

3 Medium Apples (Diced)

1 Large Onion (Diced

1 Cup Chicken Broth

1/2 Cup Aged Balsamic Vinegar of Modena

1/2-1 Cup Unsweetened Apple Juice

1/4 Cup Apple Cider Vinegar

1 Capful Rustic Herb Seasoning

1 Capful Garlic Garlic™ Seasoning

To Taste Salt and Pepper

1-2 TBS Arrowroot Powder (Cornstarch for non-paleo)

  Directions:

Step One: Dice up the apples and place in the crock pot (You can peel them if you prefer)

Step Two: Dice up the onions and also place into the crock pot.

Step Three: Now go ahead and place whatever choice of beef you decided on for this dish!

Step Four: Combine the remaining ingredients and whisk thoroughly.

Step Five: Pour the mixture over the beef in the crock pot and spread remaining seasonings on the beef around. (When I poured the sauce over, some of the seasonings were on the very top of the roast)

Step Six: Turn on the crock pot to low and let cook for 6-8 hours depending on size of crock pot and beef!

Step Seven: Take a break, relax, and enjoy the aromatic smell of this amazingly effortless meal while it cooks.

Step Eight: When it is done, you can either remove the meat and slice it. What I did was removed the beef and shredded it.

Step Nine: Once the beef is shredded, go ahead and mix the arrowroot powder (many of you may have cornstarch) and whisk it in with the sauce and let it cook for another 5 to 10 minutes.

Step Ten: Mix the beef in with the thickened sauce mixture and serve however you like! I poured mine over a baked sweet potato!

Enjoy!

Sweet & Savory Balsamic Roast         The other day when I was shopping with my Boyfriend, I was trying to figure out something easy to make for dinner that would leave me with TONS of leftovers.

[hannazbananas-blog]

Sometimes the best meals are the ones you don't plan! Dipped tilapia in in coconut milk and dredged it in a combination of coconut flour, arrowroot flour, shredded coconut, and pink salt and pan fried it! Paired with garlicky broccoli and salted plantain chips dipped in guac and you've got yourself a yummy meal 😋👌🏻 #easyrecipe #easypaleo #paleo #hannasfooddiary (at Dubuque, Iowa)

[way2gomom]

Packable lunch trio - swift pickles (cuke slices with ACV, salt, and dill), orange, and chicken (leftover from spaghetti bowls). I prepped 2 meals then realized I have to hit the road if I'm gonna be on time today! So this lunch gets packed for the road. #whole30 #whole30forlife #cleaneating #eatclean #eatraw #instafood #paleo #paleolife #easypaleo

[hillarystarbright]

#lowcarb supper of a grilled ribeye steak 🥩 plus #spicy Brussels sprouts and peas made in my #instantpot ... trying to get back on the #keto (or at least low #carb) track! #yummy #trythis #starbrightskitchen #ribeye #indianfood #steak #brusselsprouts #peas #curry #ketogenicdiet #gf #paleo #easyrecipes #easypaleo #easyketo #homemade #grillporn #foodporn #foodblogger #ketogenic #lowcarbhighfat #butcherbox

[meinpaleo]

Paleo Lunch in 15 minutes😋 perfekt for a short lunch Time👍🏻Bio sausage with Spicy zucchini-pepermint-salad and pomegranate😍 #paleo#meinpaleo#paleolifestyle#paleoblog#paleolife#paleofood#crossfit#crossfitgirls#easypaleo#foodie#foodblog#followme#follow4follow#

[jesseneufeld]

Ask a Health Coach: Is Eating Healthy Even Worth It?

Hey, folks. If you’ve ever wondered if watching what you eat is really worth it, you’ll want to check out today’s post. PHCI Coaching Director, Erin Power is here answering your questions about managing macros, weighing the pros and cons of meal prep, and the value of paying more for your food. We love getting your questions, so keep them coming in the comments below or head over to our Mark’s Daily Apple Facebook Group.

Debbie asked:

“I don’t know what to eat anymore. I was following a strict macro split of 56% fat, 28% protein, and 16% carbs, but I’m worried that my protein is too high. My goals are to maintain my weight, build muscle, and control my blood sugar since I am pre-diabetic. I know higher protein isn’t good for diabetes as it converts to glucose and then you get an insulin dump and gain weight. Can you point me in the right direction?”

Feels stressful doesn’t it? All the measuring, weighting, counting, and adding — just to get your macros to line up and reach some magical equation that you’ve decided will make everything work out perfectly. Don’t get me wrong, I love that you’re committed to doing what you can to prevent diabetes and reverse your current diagnosis (I wish more people followed your lead here), but I have a hunch it’s sort of ruling your life right now. And it doesn’t have to.

There’s so much great information out there. Unfortunately, that makes it easy to get overwhelmed. Personally, I’ve always hated the fussy factor. That’s why my philosophy is “keep it simple.”

My advice is to ditch the food scale (as well as grains, sugars, and industrialized oils) and focus on eating real foods in the form of vegetables, low sugar fruits, animal proteins, and healthy fats. Start with a protein-forward breakfast like eggs and bacon and eat when you’re hungry, not when your macro-tracking app says you need to squeeze in ten more grams of protein.

Stay on track no matter where you are! Instantly download your Primal and Keto Guide to Eating Out

Sure, some people thrive on adding up their macros. They get a sense of control out of knowing exactly how much protein, fat, and carbohydrates they’re consuming. But if it’s causing you more stress, you’re actually working against your goals of inhibiting an insulin response.

Both physical and emotional stress1 can create changes in blood sugar, regardless of what you eat. The stress from constantly tracking and worrying about your macros causes your body to release cortisol and adrenaline, so it can access stored glucose because it thinks you’re in danger. In ancestral terms, your body thinks you’re being chased by a predator, so it pumps extra energy into your bloodstream.

If you’re not actually converting that glucose into energy, you’ll get a buildup of sugar in your bloodstream, and you’ll dump more insulin. Keep that up and you’ll be on the fast track to weight gain and a full-on diabetes diagnosis.

Okay, now to answer the other part of your question about muscle-building. Sure, protein helps increase muscle mass but you actually need to incorporate strength training if you want to see a real difference. It’s just one of the reasons “lift heavy things” is one of the cornerstones of the Primal Blueprint. When you put more stress (in this case, good stress) on your muscles, you create muscle fiber tears, which, once repaired, cause an increase in size and strength. Keep in mind that “heavy” is relative. Even bodyweight exercises like pushups, planks, pullups, and squats done two to three times a week will help you put on muscle.

JoAnn asked:

“Now that school has started again, I’m finding I have even less time to prep meals and snacks. What are good healthy convenience foods I can stock up on?”

Time management is a tough one this time of year. Especially when you’re busy working, parenting, and homeschooling all day. I get it though, it isn’t super convenient to sit down every week and plan out what you’re going to eat, then shop for ingredients, then prep those ingredients and create meals for you and your family.

It’s much easier to buy pre-packaged foods that go from the microwave to your mouth in two minutes flat. It’s easier to buy the giant Costco-size bag of popcorn and “healthy” chips. Don’t get me wrong, there are actually a few brands that go out of their way to use clean, minimally processed ingredients, but sadly, most of them don’t.

Most convenience foods are loaded with artificial colors, flavors, and preservatives – even the brands that have “low sugar” and “no trans fats” written right there on the front of the label. Problem is, although they’re hyped as healthy, these foods are full of ingredients your body doesn’t recognize, which can make you feel foggy, achy, cause you gain weight, and make you want to fall asleep before the kids finish their homework.

Which begs me to ask the question, what’s easier, hard boiling a dozen eggs or carrying around 15 extra pounds? Is throwing a couple of pieces of bread in the toaster more or less convenient than struggling to keep your eyes open after 7pm? Are those peanut butter crackers for when you’re feeling “snacky” worth the price of having chronically sore joints from systemic inflammation?

You say you don’t have time to prep foods. However, my guess is you also don’t have time to be sick, achy, or overweight. So, be smart about it. Following the hashtag #easypaleo on Instagram is a great place to start. Collect recipes that are healthy and easy to make, then stock your kitchen with staples like:

Frozen veggies and meat

Coconut milk

Ghee

Coconut aminos

Nut butters

Nuts and seeds

Eggs

Coconut and almond flour

Robert asked:

“In an effort to cut down on our grocery bill, my wife and I are thinking about buying conventional meat and produce. Is it really worth it to spend more for products labeled organic and grass-fed or is it all just marketing?”

Since the pandemic started, the cost of groceries has skyrocketed2 with meat prices jumping as high as 20%, eggs increasing 10%, and fresh veggies going up 4%.Buy the organic, grass-fed, and pasture-raised versions and those costs will be even higher.

So, is it worth it? I’ll break it down for you.

I have clients that only buy organic. I also have clients that, for financial reasons, have to go the conventional route. The thing is, in general, when you buy organic (or grass-fed beef in this case), you’re limiting your exposure to synthetic additives. Other than that, there’s no conclusive evidence that eating this way is better or healthier for you.

But we’re not really talking about nutrition here. We’re talking about produce covered in pesticides and fertilizers. Factory-farmed animals housed in poor conditions and fed grains pumped full of antibiotics. The main issue here is the impact these foods have on your overall health – not to mention the health of our planet.3

Ever heard the phrase, pay for it now or pay for it later? Sure, it can be costly to eat this way. It can also be costly to manage chronic gastrointestinal, neurological, endocrine, and respiratory conditions for the rest of your life.

So, whether or not it’s worth it to spend more is totally up to you Robert. My advice is to buy local or organic fruits and veggies when you can, especially ones that have been proven to contain higher levels of pesticides, like strawberries, spinach, apples, potatoes, cherries, and peaches. Same goes for beef and poultry. If you can, get in touch with a local butcher. There’s a good chance they can get you a better cut of meat at a more affordable price than you’d find at the grocery store.

What do you think? Have you found that it’s worth it to eat healthy? Tell me about it in the comments below.

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References

https://www.rwjf.org/en/library/research/2010/05/low-calorie-dieting-increases-cortisol.html

https://www.cnn.com/2020/08/05/business/grocery-prices-rising/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947579/

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[whambampaleo]

Quick and easy breakfast scramble this morning! Eggs, potatoes, onions, and Italian sausage. (Smothered with @franksredhot after this picture as per usual) • • • • • • #whole30 #whole30challenge #whole30food #paleo #paleowhambam #whole30life #whole30hack #easywhole30 #whole30alum #whole30approved #iamwhole30 #eatrealfood #whole30compliant #aprilwhole30 #easypaleo #glutenfree #foodfreedom #foodfreedomforever #lifeafterwhole30 #eggsoneggsoneggs #whole30breakfast — view on Instagram https://ift.tt/2q1dqPq

[cookeatpaleo]

Over the years, I have tried many, many paleo Thanksgiving gravy recipes, but I think this easy paleo gravy recipe is the best one. It's really quick to pull together, and it uses a combination of pureed vegetables, pan drippings and fresh herbs to get that traditional Thanksgiving gravy flavor without any gluten, grains, or flour! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tap the link in my bio @cookeatpaleo to get the recipe or find it here 👉 http://ift.tt/2jxDRwq ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #glutenfreegravy #easypaleo #cookeatpaleo ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #glutenfreerecipes #glutenfreelifestyle #glutenfreefood #grainfreeliving #cleaneatingrecipe #cleaneatinglifestyle #healthyfoodie #recipeideas #paleodiet #paleorecipe #paleoliving #paleocooking #paleoapproved #paleoeating #paleofoodie #paleomeals #whole30recipes #healthyeah #forkfeed #foodblogfeed #foods4thought #bhgfood #thekitchn #f52grams #feedfeed #eeeeats #todayfood @thefeedfeed — view on Instagram http://ift.tt/2hFYCWj

[edbot5000]

Sweet potatoes and sautéed spinach with garlic. #paleo #easymeals #noobchef #sweetpotato #spinach #food #easypaleo #garlic