Tweaklet #54 – The Paleo Diet

When you’re exploring healthy eating alternatives and stepping outside the conventional three meals a day, food groups, calories etc, then you have probably come across the Paleo diet and the Keto diet.

Both have gained popularity for a variety of reasons. They can also easily get confused, so over a couple of segments we’ll talk about their differences and their benefits. In this episode, we’re talking about the Paleo Diet.

Paleo follows the principles of our hunter-gatherer ancestors, with its name loosely based on the palaeolithic era and foods that have the longest history of human consumption. So, The Paleo diet refers to a framework for eating. There are no specific foods to eat, just a leaning towards natural, nutrient-dense foods rather than processed foods.

Foods to include on a Paleo diet are Meat, Fish, Eggs, Nuts, Fruits, Seeds, Roots, Unrefined oils and Natural sweeteners.

Foods to be avoided on the Paleo diet are All cereal grains and products made with grain flours, Legumes, Dairy, Refined sugar and sugar-sweetened drinks, Refined vegetable oils, Processed food and White potatoes, in some instances.

There is no exact ratio of how the key ingredients are put together. However, it is generally regarded as a low-carb way of eating because it eliminates most processed foods as well as refined sugar, grains and dairy.

People who embrace a paleo diet are looking to reduce inflammation in their bodies and to improve their weight and blood pressure. They may have blood sugar issues, possibly even problems with insulin resistance. People who are at risk of cardiovascular disease or are showing signs of autoimmune responses also turn to the paleo diet.

And the Paleo diet is really a very simple Food Tweak that fits into many people’s lifestyles and makes a significant positive impact to their health mainly because it boosts your intake of quality ingredients and eliminates processed overly refined foods.

If you have a gluten sensitivity, other food sensitivities or want to jump-start your weight loss then the Paleo diet is a good Tweaklet to try!

So that’s the Paleo diet. Next time we’ll talk about the Keto Diet.

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Tweaklet #47 – Magnesium

It’s not essential to understand the role of vitamins and minerals but there is one macro mineral that is very useful to be aware of – and that’s magnesium.

Magnesium is an integral part of over 600 reactions in our body, including the metabolism of food, the transmission of nerve impulses, the synthesis of fatty acids and proteins. It helps balance our blood sugar and maintains the electrical impulses in our heart. Magnesium is critical for the mechanical functioning within tissues such as nerves and muscles and blood vessels.

We need to consume about 100 milligrams of magnesium per day. Unfortunately Magnesium levels are at much lower levels in our soil these days…..and Chemicals like chlorine and fluoride deplete it as do the regular intake of caffeine and sugar.

So what’s the food solution to keeping our magnesium levels up? Spinach, bananas, almonds, cacao  or really good dark chocolate, and seeds like Pumpkin, sunflower, sesame, chia, hemp and flax are all excellent sources of magnesium and easy to include in our diet.

Just at an every day level magnesium is really helpful. It plays a major part in balancing out anxiety and depression, it helps with the symptoms of PMS, helps calm those restless legs, eases muscle cramps and migraines. Magnesium also helps with memory retention and can assist with leveling out breathing problems and arrhythmia.

You can of course look at a magnesium supplement, if you think you are deficient or want to boost your levels, but I find that just making some of these food tweaks really make a difference to me. Well food is always a good place to start don’t you think?

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Download my free E-Book here.

Tweaklet #40 – Adrenal Health

It’s not very sexy talking about our internal organs but sometimes we just have to. A condition that is often overlooked or misdiagnosed is adrenal fatigue. The adrenals are the small glands located at the top of each kidney.

Adrenal fatigue occurs when we’ve been under a lot of physical, mental or emotional stress, especially for a prolonged period. We don’t just feel a bit tired, we feel extremely fatigued,…….we have brain fog……….. we may have gained weight…………… have elevated blood pressure……..experience hair loss……..moodiness and depression….. and in more serious cases, have become insulin resistant.

But once again let’s turn to food and see what we can do to help ourselves through tweaking our diet.

For a start you need to eliminate some foods that are undoubtedly putting a load on your body. In fact these are good for all of us to consider eliminating…
Caffeine…………alcohol…………white sugar……………white flour……………processed foods………..fried foods……………soda…………..artificial sweeteners.
What you want to eat are foods that are nutrient dense but easy to digest and have plenty of healthy fats and fibre.  Lean meat or fish…………., leafy green vegetables and cruciferous vegetables,……………. low sugar fruits,…………… coconut…………, nuts……………., seeds, ……………fermented foods

Timing when you eat is important as it helps regulate your blood sugar which in turn supports your adrenal glands. Eat regularly and don’t skip meals. When your body has adrenal fatigue it needs routine and balance so that your energy and cortisol levels are consistently maintained.

Even when you’re feeling the worst effects of adrenal fatigue you will really notice a difference if you tweak your diet in these simple ways.

Visit the Tweaklets YouTube Channel

Download my free E-Book here.