Q: What is the difference between Paleo & Primal?
A: Primal is very similar to Paleo, but allows fewer restrictions on saturated fat intake. Paleo is a diet based on high lean proteins, moderate fat and Primal is a diet based on high fat, moderate protein. The main difference is Primal allows for foods such as, grass fed milk, yogurt, cheese, etc…
Q: How is A New Healthy Lifestyle different from Paleo, Primal, Gluten-Free, Low-Carb and GAPS Diets?
A: Refer to 1-Page Guide — A New Healthy Lifestyle Philosophy (click here).
Q: How do I get started?
A: Find out all about what A New Healthy Lifestyle has to offer (click here) and my philosophy (click here). My goal is to fit healthy eating into your existing lifestyle, not to throw it all out of whack and make you stressed. If you are not ready to dive into a program quite yet, try out the 7 Day Sugar-Carb Cleanse for FREE (click here).
Q: Which foods do you avoid and why?
A: Avoid all grains, refined sugar and most alcohols. The best way to reduce your chance of diabetes and lose weight is to cut wheat from your diet. Grains increase your blood sugar, insulin and create many of the health problems that exist in today’s society. Avoid processed foods. Many processed foods are full of toxins, additives and preservatives. When consumed they lead to an increase of belly fat, high blood pressure and depression. By sticking to non-processed foods you will loose pounds, decrease your health risk and feel alive again.
Q: Which oils are best to use and why?
A: Acceptable oils include: avocado oil, coconut oil, cod liver oil, flaxseed oil, hazelnut oil, macadamia nut oil, extra virgin olive oil, unrefined palm oils, sunflower oil, almond oil, grapeseed oil and walnut oil. Oils to avoid include: canola oil, corn oil, cottonseed oil, peanut oil safflower oil and soybean oil. To decrease chronic inflammatory conditions, heart disease and that awful belly fat, look to use healthy oils instead of the hydrogenated ones. The biggest thing to watch for is the use of canola oil in packaged and fresh trail mixes and nuts, found in may health food stores. Stick to the raw nuts and make your own trail mixes to ensure you are using healthy oils that your body will digest properly.
Refer to post “Dangers of Canola Oil”
Q: Which sweeteners are the best to use and why?
A: Acceptable sweeteners include: raw honey, molasses, coconut sugar in pure form, 100% maple syrup, stevia and dried fruit with no added sugars. Harmful sweeteners include: agave, sugar cane, white sugar, brown sugar, aspartame, sucralose and nutasweet. Sugar does the same thing as wheat mostly. It raises your blood sugar, which raises insulin levels and you get that high feeling. Then over time your cells become less receptive to insulin and you become diabetic. The more sweeteners you eat, the more your brain and body will crave them. By eliminating the processed sweeteners and reducing the all-natural sweeteners from your diet, you not only get rid of that extra fat and weight, but you reduce your risk of diabetes and sweet cravings. Check out Dr. Lustig’s video presentation, Sugar: The Bitter Truth (click here).
Q: What dairy to you consume?
A: Balance is the key to success. We have all heard this before, but I feel it is very important when talking about dairy and weight-loss. If you consume too much dairy, you are causing your insulin levels to rise, and as I’ve mentioned before this leads to more visceral fat around your midsection and diabetes. But in moderation, a little greek yogurt and fruit a couple times a week for breakfast can really help keep your protein levels high and fuel those muscles towards a lean body.
Q: What nuts and seeds do you consume and in what amounts?
A: Balance and moderation are the keys to weight-loss with all healthy snacks, especially nuts and seeds. I have found that 1/4 cup of your favorite nut or seed every other day works well for most people who are trying to lose weight. This will help to curve your cravings and keep you full between meals.
Q: How do you feel about caffeinated beverages?
A: To avoid unneeded calories and spikes in blood sugar levels, cut out all fufu-coffee blended and energy drinks from your diet. A plain cup of joe or an Americano is the way to go if you need your morning fix.
Q: What types of protein, especially meats should be eat?
A: The type of meat you eat, can impact your digestive health tremendously. Grass-Fed, Pasture- Raised, Organic, Free-Range, Wild Caught, Cage-Free are all important terms when purchasing your proteins. As we all know, these are normally higher priced meats at your local grocery store, but my best suggestion is to buy local or online. Just make sure you do your research and only purchase the lean and clean cuts. By pairing these healthy and delicious, I might add, proteins with vegetables, fruits and healthy fats, you are on your way to shedding those pounds and leading a healthy lifestyle.
Q: Do you eat Legumes?
A: Carbs are carbs and legumes fall into that category. Now are they a much better choice than a slice of bread? Yes! But if you are really looking to get rid of the extra fat around your waistline, reducing them to once a week or cutting out completely will result in a weight-loss success story of your own. Just make sure you are soaking and preparing them correctly and they can be a great treat throughout your healthy lifestyle journey.
Q: Which alcohols are acceptable to drink?
A: The important factors to consider when drinking alcohol while you are trying to get rid of that extra fat are what it is made from, where it is made, frequency of intake, quantity of intake and calorie count. Think of your alcohol the same way you do your foods. You want to opt for the organic, non-wheat based, and healthier alternatives. A couple drinks per week will not interfere with your weight-loss goals or healthy balanced lifestyle.
Refer to 1-Page Guide — Acceptable Alcohols (click here)
Q: What exercise is best to lose fat and gain lean muscle?
A: High intensity workouts can be very harmful to your body. Walking, when done correctly, actually burns more fat than any other single activity. If you want to burn just sugar, yes do a bunch of cardio, such as running, elliptical, stairclimber, etc… but if you want to really burn fat from your midsection walking is the best tool available. Walking preserves your muscles, strengthens your tendons for weights and enhances your recovery. The greatest part is, anyone can do it. You can actually burn up to 400-500 calories in a one hour session. Now, don’t get me wrong. You can’t go for a leisurely stroll and expect to burn 2 inches of fat from your belly bulge, but by using brisk walking with spurts of high intensity you will be melting that fat away in record time. My trainer off and on for the last 6 years has competed in a few body building competitions, and done quite well I might add. When he is trying to shed weight and fat leading up to the competitions, the only cardio he does is incline walking. He always says, “Just walk uphill at 12-15 incline at 3.5mph for 15-20 minutes and you will be sweating your butt off.” He is exactly correct. I used to do that same routine, and it worked perfectly for shredding down fat. But to me, it got really boring. So I decided to try out some different intensity levels and the time now flies by without a thought.
Q: Is coconut water an acceptable drink?
A: Yes, coconut water is very healthy and good for the kidneys. It is a perfect replacement for after workouts or for high performance athletes after training to replace the sugary sports drink, but still replenish the essential electrolytes.
Q: What is the difference between using almond flour and coconut flour?
A: Coconut flour will suck up the liquid more than almond flour so you will need a 1:3 ratio in most cases, where almond flour is more of a 2:1 ratio (solids to liquids). Almond flour will behave more like a grain-based flour with a more dense texture, and coconut flour will make your baked goods a little more “fluffy” and less dense. My best baked goods usually contain a little of both. I have found through much trial and error that the combination will keep your baked goods together, but also airy and flavorful. Keep in mind that if you are senstive to salicylates, coconut flour can cause you problems. You have to use what is best for your specific body and that often results in much trial and error. Coconut Flour contains: 18g Protein, 17g Carbs, 16g Fat and Almond Flour contains: 37g Protein, 7g Carbs, 12g Fat.
Q: Are the bones that soften when I make broth safe to consume?
A: Yes, many people will blend the bones and add them to soups or make a bone paste.
Q: What is the pros an cons of juicing vs blending?
A: Juicing extracts all of the water and nutrients from the chosen produce, leaving behind the plant fibers and seeds. Without the fiber, juicing can give your digestive system a rest so it doesn’t have to work so hard to break down foods. But without the fiber it is not as filling either because it goes straight to your blood stream. If you juice too many fruits you may experience a spike in your blood sugar. This is why I recommend juicing veggies only (adding in 1/2 an apple if you just can’t take the veggie flavor). Juicing is also very expensive, from buying the juicer to the extra vegetables. Blending finely chops the vegetables and fruit, skin and all. Although your digestive system may have to work a little harder to break down the foods and absorb the nutrients, you will feel fuller longer than you would with a juice. As you will get the needed fiber when blending, on the other hand you won’t be absorbing as many nutrients as you would in a juice. My solution is to do both if you can afford it. I like to juice 2-3 times per week and blend 2-3 times per week. The juice is usually a mid-afternoon snack and the blended veggies for breakfast. Refer to my favorite smoothie and juice recipes. (click here)
Q: Which protein powders are acceptable?
A: Protein powders fall under the realm of “supplement” in the eyes of the government and therefore are not regulated or checked for purity or content. So you have to be extremely careful when choosing a product. There are many out there that can be argued “good for you” and “bad for you” depending on your thoughts on dairy, soy, price, etc… My best advise is to do your own research for what suits your body. If you are STRICT paleo or primal, then no protein powders are allowed other than 100% egg white and 100% grass fed whey. But these are even questionable to many and very expensive. Mark Sission (primal diet master) sells his own “Primal Fuel” protein powder but it is not even grass-fed whey isolate because he believes that it is not necessary, where many of his colleges say that you should not consume anything that is not grass-fed. Strict Paleo followers believe in only real food, but many are not saying that a protein powder can be in the 80/20 category. So do I have you confused yet? I’m sure I do and with good reason. This answer varies on who you ask and what diet you follow or almost follow. My suggestion is that you do what works for your body. I have found that “Now Whey Protein Isolate Unflavored” is one of the best when it comes to whey (meaning that a tiny bit of dairy won’t upset your stomach). It is the purest form and doesn’t have any extra junk added to it. My second favorite is BioChem BioPure Chocolate, which contains low carbs and tastes pretty good, but beware it does contains a little extra stuff.
Q: How do I contact you?
A: You can reach me via the contact form (click here). I love hearing your stories and answer any questions that I can to help you with on your healthy lifestyle journey.
Q: Will you promote my product or review my book?
A: I do often mention in social media and on the blog about my favorite products or books that I believe would benefit my readers. If you send me something to try or read, please note that this does not obligate me to review or mention your product at any time.