The paleo diet as the name suggests is a dietary plan which includes eating foods that are similar to what people might be eating during the Palaeolithic era, which was around 2.5 million years ago.The diet limits the foods that became common when farming emerged about 10,000 years ago.
Food to eat on a Paleo diet
Meat: Lamb, chicken, beef, pork
Fish and seafood: Trout, salmon, shrimp, haddock, shellfish
Eggs: You can choose free-range or omega-3 enriched eggs
Vegetables: Broccoli, kale, onions, carrots, pepper and tomatoes
Fruits: Apples, oranges, bananas, pears, avocado, strawberries, blueberries
Tubers: Potatoes, sweet potatoes, yams, turnips
Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more
Healthy fats and oils: Extra virgin olive oil, avocado oil and others
Salt and spices: Sea salt, garlic, rosemary and turmeric etc.
Foods not to eat on a Paleo diet
Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, ice creams and pastries
Grains: Bread, pasta wheat, spelt, rye, barley
Legumes: Beans, lentils and other legumes
Dairy: Most dairy including low-fat. But some versions of paleo include full-fat dairy like butter and cheese.
Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, grapeseed oil, safflower oil and others.
Trans fat: It is found in margarine and various processed foods. These are called hydrogenated or partially hydrogenated.
Artificial sweeteners: Sucralose, cyclamates, saccharin, acesulfame potassium and aspartame. One can use natural sweeteners.
High processed foods: Most of the foods labelled as low-fat and diet food have many additives. Includes artificial meal replacements.
Benefits of Paleo diets
Various clinical trials have compared the paleo diet to other eating diet plans such as the Mediterranean diet and diabetes diet. The trials overall have suggested that the paleo diet may provide some more benefits when compared to vegetables, fruits, lean meats, whole grains, legumes and low-fat dairy products. The benefits of the diet include more weight loss, improved glucose tolerance, better blood pressure control, lower triglycerides and better appetite management.
7 Easy Remedies to Get Rid of Grey Hair Instantly
Grey hair can be caused due to stress. However, a lot of time, a deity instability can also lead to grey hair. The hair follicles can start shedding colours and then get into the natural cycle of dying and regenerating. Grey hair is likely to grow at the beginning of age 35. Yet, with pollution and a wide array of junk food, grey hair can start emerging at an early age.
Here Are the Remedies for Grey Hair:
By eating seaweed will get in all your trace minerals especially zinc, magnesium, selenium, copper, zinc and iron.
You can benefit by eating black sesame, beans, blackstrap molasses, nigella seeds (kalonji).
By eating Indian gooseberry, amla, you can get the benefits of this kitchen friendly ingredient.
Grass like wheatgrass or barley grass help in flushing the liver.
• Catalase (enzyme)
Eating catalase is rich in foods like sweet potato, carrots, garlic, and broccoli helps prevent grey hair.
• Eat Clean Food
You need to make sure that you are clean. You need to quit contaminants to blood conditions: sugar, dairy, refined flour, packaged foods, processed foods, unhealthy fats, and too much animal protein.
You need to make sure that you maintain hygiene and remain clean.
5 ways to protect your brain from dementia
What is dementia?
Dementia is a term used to describe a variety of brain-related indicators associated with worsening memory, decision making, and reasoning, however the symptoms of dementia can vary by individual. Alzheimer’s disease is the most common form of dementia.
What factors are associated with an increased risk of dementia?
Advanced age, genetics and ethnicity can all play a role in the risk of dementia. They are not modifiable, meaning, they cannot be changed. The good news, however is this: another major factor associated with dementia is one you can control. Your diet.
5 ways to protect your brain from dementia
Numerous studies have shown that lifestyle choices play a large role in brain health. How you approach your diet is the first step.
- Follow a MIND diet approach
Perhaps the most studied diet related to brain health is the MIND (Mediterranean — DASH intervention for neurodegenerative delay) diet. The diet consists of ten healthy foods and five foods to limit. Adherence to the MIND diet has been shown in multiple studies to reduce the risk of Alzheimer’s by as much as 53% when followed rigorously. Even moderate adherence led to 35% reduced risk.
- Focus on more color in the diet
Color is a major factor in both the MIND and Mediterranean dietary protocols. That’s because color, coming from green leafy and cruciferous vegetables, berries, beans, teas, peppers, spices and even coffee indicates a high degree of nutrient density.
- Get your protein in
A 2021 study demonstrated that lower protein diets could have a detrimental impact on brain health. Specifically, researchers found that amino acids (derived from protein in the diet) may inhibit the formation of Alzheimer’s disease by inhibiting brain cell death, and reducing inflammation. You can get high quality protein from plants (such as beans and legumes) as well as animals (such as chicken breast, fatty fish, and eggs). If supplemental protein is necessary, a high-quality protein powder can assist as well. Exact protein needs vary by age and activity level.
- Eliminate added sugars from the diet
While adding nutrient dense foods are essential to protect overall brain health, taking away more problematic ingredients is also critical. Studies show that added sugar — often found in sugar sweetened drinks and cereals, candy and pastries — can increase the risk for multiple chronic conditions such as heart disease and type 2 diabetes. Both conditions are linked with worsening brain health.
- Replace processed foods with real food
Processed foods (often referred to as highly palatable foods) not only skew your brain’s ability to assess hunger — which means you can easily eat large quantities — they replace more nutrient dense foods in the diet.
World Pneumonia Day 2021: Here are the tips to control it
Every year on December 12, the world observes the Pneumonia Day to create awareness and spread the word to help prevent and control the deadly infection. One has to be very careful especially during these testing times because like Covid-19, pneumonia can also spread through droplet transmission.
So, we bought you this piece mentioning the important tips. Give a read.
• Practice proper hand hygiene by washing your hands with soap and water regularly.
• Follow proper respiratory hygiene and wear a mask when stepping out, especially during an outbreak.
• Quit smoking
• Eat healthy
• Avoid being around people who are sick or have pneumonia.
• Get treated for any infections you may have at the earliest to avoid its progression to pneumonia.
• Stay active
• Get enough sleep
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