Paleo Diet: Secret of the Caveman's Health

ByMarco W Cepeda

People in the Stone Age or Paleolithic era are generally depicted as being healthier and more nimble than today's humans, and rarely suffered from the diseases that afflict most of us. The secret to the cavemen's athletic physique: their bare-bones diet called the Paleo diet. Also called the Hunter-Gatherer diet, it consisted of foods that were available at the dawn of civilization.

The healthier Paleo diet was all but forgotten when, going into a new era, humans discovered the delights of cooking. Cooking foodstuff to make them tender yielded many benefits, such as making storage and transport of foods easier. But cooking what was previously eaten raw or lightly cooked by the cavemen increased the foods' calorie content two-fold or more.

Food processing

Cooking also gave rise to many unnatural and thus unhealthy practices of preparing foods. Humans learned to eat potatoes, beans and grains which the cavemen found hard to bite into when raw. Preservation and processing deprive foods a lot of their minerals and vitamin contents, as well as add harmful additives into them.

It has been ascertained time and again that the modern diet makes us prone to such "diseases of civilization" as obesity, cancer, diabetes and heart ailments. This happens because our immune system does not benefit from fried and processed foods that have no or very little nutritional value. Foods under this category as those cooked in oils and fats, sweetened with sugar and salted generously.

Back to nature

As the universal craze for health and fitness raged, people came to realize that the most effective way is to return to nature which in turn means going back to the caveman's diet.

In a Paleo diet, the foods of choice are those available for hunting and gathering during the Stone Age. These include meat, fish, fowls, eggs, vegetables, roots and berries. Foods that came in use after the agriculture revolution such as grains, dairy, sugar and salt are out. For drinking, try to find water from natural springs or at least water that has not been chlorinated or added fluoride. You can have coconut water or organic green tea but not any other beverages. For example, coffee was not yet grown during the Stone Age.

The foods in the Paleo diet are naturally high in fiber, which is essential in combating cholesterol, diabetes and in preventing constipation and other bowel problems. Those who want to lose weight needs lots of fiber in their diet, the same way they need less carbohydrates. The reason is a low-carbohydrate diet is also associated with reduction of risks for heart disease.

The Paleo diet is also noted for the control of allergies because of the absence of the proteins casein and gluten in the foods under it. Gluten is derived from dairy and casein comes from wheat but both disrupt the immune system when consumed. These two proteins are among the primary causes of allergic reactions to foods. The other foods that are capable of producing allergic reactions are peanuts, soy and certain types of seafood such as crabs and prawns.

M. Cepeda is a paleo diet expert. For more great information on paleo foods, visit http://www.cavemanpaleolithicsecrets.com.

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Marco W Cepeda

Email Address:SubscribePopular Diets Article FeedFind More ArticlesSearchRecent ArticlesWhat's the Deal With Gluten?Top Ten Health Benefits of RaspberriesCookie Dieting - Why It Will Become Mainstream One DayAbout the Atkins Diet and Great Atkins RecipesLearn Important Methods on How to Lower Cholesterol NaturallyPaying More For Nutrisystem Frozen Foods: Three Reasons It's Worth ItHow to Reduce Water Retention NaturallyDo Food Habits Affect Your Singing Performance?Is It Required That You Have Your Medifast Lean And Green Meal At Dinner?A Guide to the Paleo DietSubmitted On March 19, 2012. Viewed 31 times. Word count: 512.

Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.

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Top Ten Health Benefits of Raspberries

ByChloe Hibbert

Raspberries are a member of the rose family, and come in many colours besides red. There are also black, purple and gold raspberries, all of which have an intense sweet taste that can be used in a variety of tasty dishes. And not only are raspberries a delicious snack, they are also full of vitamins, minerals and fibres which can help to improve your health. Here are ten reasons why raspberries should be an essential part of your diet.

1) Raspberries are a rich source of fibre.

One single serving of raspberries contains about a third of your daily dose of dietary fibre. There are many reasons why high-fibre foods are good for your health. Fibre helps in the digestive process, promoting bowel regularity and keeping the gastrointestinal tract clean. Studies have shown that a high-fibre diet may reduce the risk of developing Type 2 diabetes and colorectal cancer. Best of all, fibre takes long to digest, so those raspberries will keep you feeling fuller for longer.

2) Raspberries are a source of vitamin C

You'll find about half of your recommended dose of vitamin C in a serving of raspberries. The body is not able to make vitamin C on its own, and it does not store it either. But vitamin C is needed for the growth and repair of tissues in all parts of your body, and is one of many antioxidants that block some of the damage caused by free radicals. You need a continuous supply of vitamin C in your diet for normal growth and development.

3) Raspberries contain natural sugars

Although raspberries only contain around 53 calories per 100g serving, these calories mostly come from sugars. But experts say that the natural sugars in raspberries are much better for your body than artificially created and processed sugars. The natural sugars are synthesized into glucose that the body uses in the brain and body cells to fuel metabolic processes.

4) Raspberries contain manganese

In just one cup of raspberries you will find almost two thirds of your daily recommended intake of the nutrient manganese. Manganese is a trace mineral that is present in tiny amounts in the body. Manganese helps the body form bones, blood clotting components, sex hormones and connective tissue. The nutrient is also essential for normal brain and nerve function. Experts say that manganese may help prevent osteoporosis, arthritis, premenstrual syndrome, diabetes and epilepsy.

5) Raspberries are a great source of vitamin A and K

Vitamin A strengthens immunity against infections, helps vision in dim lights and keeps skin and the linings of some parts of the body healthy. A single cup of raspberries contains around 4 per cent of your recommended daily allowance of vitamin A.

Vitamin K works to prevent calcification from occurring in your arteries, promotes blood clotting, protects your bones from fractures, prevents bruising and provides some level of protection against both liver cancer and prostate cancer. One cup of raspberries contains around 10 per cent of your RDA of vitamin K.

6) Raspberries are full of antioxidants

Raspberries rank near the top of all fruits for antioxidant strength. Antioxidants may protect cells from the damage caused free radicals, which can lead to cancer and heart disease. Raspberries have an ORAC value (oxygen radical absorbance capacity) of about 4,900 per 100g, putting them among the top-ranked ORAC fruits.

7) Raspberries are low-glycemic index food

The Glycemic Index is a measure of the effects of carbohydrates in food on blood sugar levels. Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI. Foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. Raspberries have a low GI, meaning the energy release from them is gradual and long lasting. Studies have shown that individuals who followed a low-GI diet over many years are at a significantly lower risk for developing certain diseases, including type 2 diabetes.

8) Raspberries contain important minerals

Minerals are necessary for three main reasons- building strong bones and teeth, controlling body fluids inside and outside cells and turning the food you eat into energy. You need minerals in the form that they are found in food. Luckily, raspberries are a great source of copper, iron and magnesium.

9) Raspberries are one of your five a day

The UK government recommends that everyone eats five portions of fruit and veg a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity. Private medical insurance premiums can be higher for people who are overweight, and may not cover diabetes. Two handfuls of fresh raspberries count as one of your five a day.

10) Raspberries are a natural anti-inflammatory

Raspberries provide important anti-inflammatories, including anthocyanins (the pigments in red, purple and blue fruits), which may help reduce cardiovascular disease and diabetes, and improve eyesight and memory.

Raspberries can sometimes be expensive to buy in the shops, but they are really easy to grow if you can give them a sunny or partly shaded spot with well-drained soil. Raspberries can be used in a range of dishes, from a simple snack, to a delicious dressing, and most commonly a perfect pudding!

Chloe writes expert articles on health and the medical insurance industry for health insurance comparison website ActiveQuote.

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Health and Fitness: Popular-Diets
Chloe Hibbert

Email Address:SubscribePopular Diets Article FeedFind More ArticlesSearchRecent ArticlesWhat's the Deal With Gluten?Cookie Dieting - Why It Will Become Mainstream One DayAbout the Atkins Diet and Great Atkins RecipesLearn Important Methods on How to Lower Cholesterol NaturallyPaying More For Nutrisystem Frozen Foods: Three Reasons It's Worth ItHow to Reduce Water Retention NaturallyDo Food Habits Affect Your Singing Performance?Is It Required That You Have Your Medifast Lean And Green Meal At Dinner?A Guide to the Paleo DietDiet Which Will Make You Lose 10-17 Pounds in a Week? A GM Diet Story!Submitted On April 20, 2012. Viewed 3 times. Word count: 883.

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Most people don't realize the effects of sleep deprivation and how it can affect your health and hamper weight loss efforts.

Numerous studies have found that getting the proper amount of quality sleep actually promotes weight loss. Not only does it hinder weight gain, but it also helps you keep it off.



The belief is that sleep affects our levels of a hormone known as Ghrelin. Ghrelin is a gastrointestinal hormone that regulates the appetite. It is suspected that if we're not getting enough quality sleep, this hormone may be to blame.



The belief being that Ghrelin levels rise when sleep deprived, which stimulates the appetite when we otherwise would feel full, and not feeling full, when we may have only just eaten.



Another hormone known as Leptin may be a secret reason for obesity. This hormone is produced by fat cells, and the Leptin levels tell the brain when we need more food. (or not) The effects of sleep deprivation on Leptin levels is that they rise with sleep, especially a long, quality sleep and conversely the levels drop with a lack-of or poor quality sleep.



This combination of a lack of sleep with these improper hormone levels can really sabotage anybody's weight loss plans. Many people would never suspect a lack of sleep.



Sleep Deprived Equals Weight Gain



Quite simply, it appears the overall effects of sleep deprivation is that we are much more inclined to overeat during those periods when sleep is not adequate.



Studies also indicated that people who suffered the effects of sleep deprivation were 30% more likely to be obese. In addition it showed that women who did get a regular amount of quality sleep, were much more likely to lose weight and to maintain that weight loss.



Personally, I think it's pretty obvious. When you're tired, it's harder to concentrate on anything, and making healthy eating choices is probably not going to be at the top of your list. But when you consistently get a good night sleep, you feel refreshed and you're a lot more likely to care about the choices you make throughout the day, because you feel more awake and alert.



How to Sleep Better - 4 Simple Sleep Tips



#1. Get more light -Our body's Pineal gland produces Melatonin that regulates our wake-sleep cycle. The production of Melatonin is controlled by our exposure to light, preferably sunlight. If an adequate amount of natural light is not obtained during the daylight hours, not enough Melatonin is produced, making it more difficult to sleep.



Conversely, too much artificial light during the evening hours can slow up Melatonin production, throwing off the sleep cycle. So try to limit bright lights, computer time and too much television during the evening. (reading more before bed can be a great help)



#2. Exercise -Around and around we go, we always seem to come back to exercise. Exercise helps to keep us healthy in so many ways and can help us get a great night of sleep as well. Daily exercise will all but ensure it, but not too close to bedtime please.



#3. Stop the Caffeine -I think it's pretty common knowledge by now, caffeine and sleep don't usually mix too well. Don't drink any caffeinated beverages after 12 - 2 pm, that goes for tea as well. A good Chamomile tea however, might be just what the doctor ordered.



#4. Good Nutrition -Eating a healthy nutritious diet is always a good idea, make sure your body gets an adequate supply of vitamins B, C, folic acid, zinc and calcium, especially before bedtime. Adding a multi-vitamin can help too.



If any of these things are suspected problems for you, get to work and you'll be sleeping like a baby in no time. Sleep is so important for physical as well as our mental well-being.



-And it might just be the missing ingredient in your weight loss plans as well.

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