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Time to End the Binge Cycle

junk food soda candy chipsLately I have found myself in a binge cycle. I will eat super healthy paleo with no cheating for a few weeks followed by a few days of binge eating. During my healthy eating period I lose weight and hit all time new low weights in my quest to hit 7% body fat but then I undo all of that work by binge eating for 2 or 3 days straight.

I have bouncing around between 169 and 178 pounds since June. Although I get a little closer each month to my body fat goal, it has been anything but a linear trend. Honestly I don’t even care as much about the weight loss but about my health. Why the hell do I bother spending extra money on organic fruits and vegetables and grass fed beef if during a cheat weekend I am going to scarf down ice cream and doritos?

Over the Thanksgiving holiday I got to see some of my friends from High School. Some of them told me that they read my blog. Over Thanksgiving I cheated a lot on paleo, especially while I was hanging out with my friends. They saw some of the worst of it. One friend even teased me that he would never believe anything he read on my blog after watching me eat so much ice cream, chips and candy. It got pretty bad.

I have figured out a way to motivate myself to stop binge eating. I posted a cheating diary on this site so all of the unhealthy food I eat is there for everyone to see. I know that I will not go the rest of my life without cheating on paleo but I hope that by forcing myself to post all of the foods and beverages I cheat with on my site I will decrease how often and how much I cheat. When I cheat by eating an ice cream, it will stop with just an ice cream instead of spinning out of control into a burrito, some candy corn, pizza, soda and some chips, then some more ice cream and so on.

Please feel free to mock me whenever I eat something I shouldn’t.

Exercise Can Protect against Fatty Diet

exercise rat running wheelA few weeks ago the New York Times published an article claiming that exercise could protect the brain against a diet high in fatty foods. When I read the headlines the first thing I thought was “what fat did they use for this study?” After all omega 3 fatty acids are good for your brain. I highly recommend you supplement your intake of omega 3 with fish oil. Not only is omega 3 good but many other fats are healthy too including fat from avocados, macadamia nuts and grass fed animals.

In the article the studies showed that the mice who ate a high fat diet suffered a mental decline, specifically performing worse on a memory test. After demonstrating that the high fat diet lead to lower test scores on a memory test compared to a control group with a low fat diet, they gave half of the rats on the high fat diet a running wheel. The rats on the high fat diet without a wheel continued to decline in mental ability while the rats with the wheel and high fat diet saw an increase in mental ability.

gym ratI did a little fact checking and I found that the fats used to feed the rats in this study came from soy and vegetable oils. Those oils are notoriously high in omega 6 fatty acids. A diet high in omega 6 leads to high inflammation. This means that it was not the fat in the diet that was causing the mental decline but the omega 6 and inflammation that were causing the problems. Although I think that this study was done very poorly if the scientist really believed that a high fat diet leads to mental decline. If that is the case they should have tested several different diets that are high in fat, with at least one of them being an omega 3 rich diet.

Although the study was done poorly, we can still learn from it. The first thing we can learn from this is that a diet high in omega 6 causes mental decline, probably due to increase inflammation. The second thing we learn is that exercise can protect against mental decline caused by inflammation. This is just further proof that following the paleo diet and getting good exercise is critical for remaining healthy.

Weekend Links

Here is another weekly installment of weekend links.

Studies show that all kinds of activities, even house work and chores, can extend your life.

America shouldn’t just be focused on soda as a source of empty calories making us fat. Alcohol consumption accounts for almost as many calories in our diet as soda.

This article discusses the link between inflammation and alzheimer’s, further proving that following paleo is a good idea.

Recently there have been a number of cases of people dying after drinking 5 hour energy drinks. I am not surprised to find out that something as unnatural as an energy causing deaths.

This article reveals that people receive a boost in mood after exercising outside due to the color green from nature rather than the fresh air. If this is true then more gyms should use greens and blues for their color schemes instead of the reds and yellows that are common.

Not losing weight? Try sleeping

By Wayne Atwell

These days we are all busy and it is hard to find the time to get enough sleep, especially when you are trying to hit the gym every day to lose weight. Well maybe you should try just a little harder to fit in a full 8 hours of sleep if you want to lose weight.

sleepStudy after study shows that getting enough sleep is critical for losing weight. If you are getting less than six hours of sleep, your hormones will be out of balance and make losing weight extremely difficult. Sleep deprivation leads to an increase in hormone ghrelin which is know to stimulate hunger. Missing sleep is also know to decrease your insulin sensitivity and lower your leptin, the hormone responsible for making you feel full.

Dieting is already really difficult, it is hard to give up the unhealthy foods we love. Why make it more difficult by not getting enough sleep?

Getting enough sleep is very important for staying healthy. Not only does it make you feel great but it also helps you stay young. When you don’t get enough sleep your body releases cortisol, the stress hormone, which causes you to age faster and store fat. To make matters worse if you tired from not getting enough sleep and decide to drink caffeine to keep you awake during the day, the caffeine will raise your cortisol even higher and make it difficult to fall asleep later at night.

Have I convinced you yet that you should try to get more sleep? Do you need even more reasons to get a good nights rest? Great, I have even more reasons! Getting enough sleep increases the amount of HGH your body releases. HGH is a hormone that is responsible for helping you burn fat and increase your lean muscle. Taking melatonin right before sleep can help you raise your HGH by 157%.

If you have been frustrated with your weight loss stalling try sleeping more and you will feel better.

Paleo Crab Cakes

Paleo crab cakes are one of my favorite recipes. I have made it for several of my friends and they all have loved them. This recipe makes 4 crab cakes which is enough food for 2 people.

paleo crab meatIngredients:

  1. 16 oz crab meat
  2. 1 teaspoon seasoning salt
  3. 1 teaspoon chili powder
  4. 1 teaspoon onion powder
  5. 1 teaspoon garlic powder
  6. 2 tablespoons paleo mayo
  7. 1 egg
  8. 1/4 of a bell pepper
  9. 2 tablespoons coconut flour
  10. 2 tablespoons of coconut oil
  11. 4 pieces of bacon (optional)

Directions:

  1. Add the crab meat to a large bowl, be sure to break it apart with your hands.
  2. Add the chili powder, onion powder, seasoning salt, and garlic powder then mix it in with the crab meat.
  3. Add the egg, paleo mayo and coconut flower and continue to mix the contents of the bowl.
  4. Dice up the bell pepper and add it to the bowl.
  5. If you decide to add the bacon, cook it until it is crispy then chop it up and add it to the bowl.
  6. Heat up a pan and melt 2 tablespoons of coconut oil in the pan for cooking.
  7. Use your hands to shape the crab meat into crab cake patties.
  8. Cook each side of the crab cake in the pan on medium high for about 3 minutes, keep a cover over the pan while it cooks.
  9. Enjoy!

delicious paleo crab cakes in pan

Omega 3 could save your life

You may have heard that omega 3 is good for you and has all kinds of health benefits, but you probably didn’t know that it could save your life. In 2010, 17 year old Bobby Ghassemi was in a terrible auto accident that left him on the brink of death. He suffered from significant trauma to the brain, which was so swollen that a portion of his skull needed to be removed to relieve pressure. Doctors believed it was unlikely that he would ever come out of the coma he was in let alone remember his friends and family.

bobby ghassemi after his car crash

Bobby Ghassemi in critical condition after his car crash.

After Bobby stablized, his family heard about an unconventional treatment for brain damage, fish oil. During 2006 a mining accident Randal McCoy had significant damage to his brain form carbon monoxide and methane poisoning.

“Randy was really on death’s doorstep,” said Bailes, now co-director of NorthShore Neurological Institute in Evanston, Illinois. “He was really in dire straits.”

Doctors were successfully able to treat the inflammation to his brain wich incredibly high doses of fish oil. The idea was to allow the brain to heal by giving it plenty of omega 3 fatty acid, one of the primary building blocks of the brain. NIH research suggests that omega 3 can prevent brain cell death and help repair damaged neurons.

McCoy’s doctors decided to give him a dose of 20 grams per day of fish oil, more than ten times higher than the 1.5 grams per day that I take. About three weeks later Randal emerged from his coma, and another 3 months after that he was speaking and walking again.

Bobby’s father, Peter Ghassemi, fought his doctors to have them try the same treatment for his son that had worked for Randal McCoy. After a long fight Peter prevailed and the doctors began administering the fish oil. Two weeks later there were signs of Bobby emerging from his coma. His hands and legs began moving and after about six weeks Bobby began to remember his family.

Bobby still has significant brain damage and he had to relearn how to walk, but he was well enough to attend his high school graduation which was three months after the car crash.

Dr. Michael Lewis, founder of the Brain Health Education and Research Institute,  believes that Bobby never would have never come out of his coma if he had not received the fish oil treatment.

With these two amazing coma recoveries, more research needs to be done looking into the healing power of omega 3 on brain damage victims. There seems to be enormous potential to same a lot of lives.

The amazing power of omega 3 to help the brain is not limited to coma patients. Research suggests that a diet high in omega 3 has a positive affect on synapses relating to learning and memory. Studies have shown that kids who take omega 3 do better in school especially in reading and spelling. They are also less likely to have behavioral problems and suffer from ADHD.

So don’t wait any longer and start taking omega 3 today.

Sunday Recipes

Here is another installment of Sunday Recipes. With Thanksgiving coming up we are all looking for great food to make  while we spend time with our families.

Check out this tasty looking pork chili recipe.

This Mexican Chicken Soup looks pretty good.

Weird name but looks pretty great, try making some Pad See Ew.

I can’t wait to try this amazing looking Asian Salmon recipe.

If you are looking for a meatloaf recipe then look no further, here is a recipe for buffalo chicken meatloaf.

Check out these Pumpkin Apple Fritters. I love anything with pumpkin in it.

Up to this point I haven’t had any paleo lamb recipes. This recipe for Bacon Chanterelle Lamb Roast changes that. I can’t wait to try it.

For a whole list of Thanksgiving recipes, check out fitsugar.

Weekend Links

It is Saturday which means that I get to be lazy and just post another installment of Weekend Links and let other people do the writing.

This person decided to take the easy way out for weight loss through surgery instead of discovering paleo a losing weight the right way. How long until paleo becomes mainstream enough for doctors to start recommending it?

Robb Wolf is interviewed in this article. His book “The Paleo Solution” was the first paleo book I read.

Apparently more people are turning to personal trainers to help them get into shape. I think it is a huge waste of money, I’d rather spend $10 on one nutrition book and spend the rest on quality food but at least people are getting serious about their health.

This article talks about food stamps and nutrition. It brings up a good point about how the poorest people who can’t afford food are also the most obese. How about we reform food stamps so they can’t be spent on candy chips and soda so we can cut down on obesity. I don’t mind paying taxes so someone less fortunate than me can eat an apple or broccoli but why should I work hard to pay for your soda so you can become obese and require diabetes medicine at my expense?

Speaking of diabetes, it is one of the fasted growing diseases and it is completely preventable. Cut out that processed food and soda America.

Last link of the day, this week Hostess the maker of Twinkies has announced they will be closing for good. I feel bad for the thousands of people who lost their job but at least there is one less company running around poisoning America with high fructose corn syrup.

If you need more reading material then check out last weeks Weekend Links.

Thai Pumpkin Soup

thai pumpkin soup ingredietnsI tried out this Thai Pumpkin Soup a few weeks ago. It is really delicious but takes a long time to make if you bake the pumpkin yourself instead of using pumpkin puree. This recipe is for two servings. Ingredients:

  1. 1 small pumpkin
  2. 8 oz of chicken breast
  3. 8 oz of shrimp
  4. 2 teaspoons of salt
  5. 2 teaspoons of pepper
  6. 1/2 tablespoon Ghee
  7. 14 oz can of coconut milk
  8. 1 tablespoon of Indian Curry

Directions:

  1. Remove pumpkin seeds and filling.
  2. Cut pumpkin in half and coat the pumpkin inside with ghee.
  3. Preheat the oven to 400 degrees and bake pumpkin skin side down for about an hour.
  4. Dice chicken and shrimp into medium sized pieces and season with salt and pepper.
  5. Cook shrimp and chicken in a pan with coconut oil.
  6. Scoop out the insides of the pumpkin and put them in a large pot.
  7. Puree the pumpkin with a hand blender.
  8. Cook pumpkin on medium heat and add coconut milk and curry.
  9. Add water while continuing the hand blender until you get the consistency you want.
  10. Put the chicken and shrimp into the soup.
  11. Add some salt and pepper to the pot with the pumpkin and bring it to a simmer.
  12. Enjoy!
Baked Pumpkin

Pumpkin after being baked for an hour.

Thai Pumpkin Soup

Thai pumpkin soup ready to eat.

Product Review: Iron Gym Pull Up Bar

I bought an Iron Gym Pull Up Bar a few weeks ago. It arrived last Friday and I set it up on Saturday. It seemed a little flimsy, not only because the metal seemed fairly thin but also because the main bar is split in two and fitted together in order to allow the box to be smaller. It has handles that allow you to do close grip or wide grip pull ups as well as handles for parallel pull ups.

I probably did about 30 pull ups on on day one with no problems. I used the handles for all of the pull ups. On day two I did about 50 pull ups and the thing started creaking a little. On Monday I decided to up my pull up training and increased it to 200. Of the 200, I did 75 at the gym and 125 on the Iron Gym Pull Up Bar. On pull up number 196 the damn thing bent in half.

Wow, what a low quality piece of garbage. Didn’t even last me one week. It isn’t like I am overweight either. I weigh about 170 lbs. Do not buy this product, it is awful!

Iron Gym Pull Up Bar Worst Product Ever

I guess I will be shopping for a new pull up bar tomorrow. This time I will spend the money and get a decent product.

 

Fitness Achievement Unlocked: Over 100 Handstand Push Ups 24 Hours

Today I reached a new accomplishment, I was able to do over 100 hand stand push ups in one day. To be specific I did 120. Lately I have been working on doing a lot more body weight exercises. A few weeks ago I did a push up routine that helped me bulk up and gain a lot of strength. Recently I have been focusing on handstand push ups and pull ups. They are both great exercises that work a ton of muscles. It has only been a few days since I started doing these exercises every day and I am already noticing that my arms are bigger and more well defined.

Self Experimentation: Listen to your Body

By Wayne Atwell

experiment with fitness and healthOver the years I have read a lot about weight loss, exercise and gaining muscle. A lot of it has been good advice and a lot of it hasn’t been. How can you tell what is the best advice and what isn’t? Try it out and see. Until you experiment with your own body you will never know what works for you and what doesn’t. The big secret is that everyone is different and something that works for someone else might not work for you and something that works for you might not work for someone else. Ever since I started experimenting on myself I have seen much better fitness results.

Here are some of the recent experiments that I have conducted on myself and the results:

Intermittent Fasting

Intermittent fasting is a weight loss technique where you don’t eat anything or 16 to 48 hours. It has tons of benefits including fat loss, improved insulin sensitivity, reduced chance of cancer and increased human growth hormone. I have been doing intermittent fasting now for several months. I do a 16 hour fast 4 or 5 times a week and a longer 24 to 36 hour fast once every two weeks or so. Intermittent fasting has really helped me to loes weight and I also really like that I can sleep and extra 30 minutes longer in the morning now that I don’t eat breakfast most days.

Ketosis

For the past 10 days I have been eating a low carb and high fat diet. Your brain needs glucose from carbs for energy. By limiting your carb intake your body makes up for the lack of glucose by converting fat into ketones to fule your brain. This is called ketosis. Going into ketosis allows your body to go into an accelerated fat burn mode that helps you lose weight. In 10 days of being in ketosis I hav dropped about 7 pounds and feel great. It has helped reduce my apetite and allowed me to find delicious new recipes like ginger shrimp and avocado salad.

No Alcohol

I felt like alcohol was slowing down my progress in trying to reach 7% body fat, so I decided to give up alcohol for the first three weeks of November. I am now 12 days through No Alcohol November and still have not cheated. I feel pretty good and no longer find myself craving red wine. I have found it to be much easier to lose weight after cutting out drinking. After all, alcohol is not paleo.

Push Up Routine

A few weeks ago I tried an experimental push up routine to gain strength and muscle. I did alternating days of heavy and light push ups. After a week I was able to increase the size of my chest by an inch and significantly improve my bench press. I look forward to doing a more intense 2 week push up routine in a month or so to get even better results.

Pull Ups

I have started my own pull up routine that I expect will help me bulk up and significantly increase my strength and endurance. I am going to keep the specifics secret until I see how well it works.

Know Yourself

The key to speeding up your progress is knowing yourself and listening to your body. If you try ketosis and you are constantly hungry and grumpy and gain weight because you overeat nuts then ketosis is probably not for you. If you feel like you are going to die because you are so tired when you fast then fasting isn’t your thing. Don’t do something because someone else tells you to do it, instead if someone tells you to do something and it sounds intelligent then give it a try and see if it is right for you. We are all different and our bodies respond in different ways, so don’t expect the same results that someone else got just because you did the same thing.

Ginger Shrimp and Avocado Salad

By Wayne Atwel

Ginger shrimp avocado salad spinach tomatoesLately I have been eating a new diet to try to stay in ketosis and burn fat. A lot of stuff I used to eat I can’t eat anymore so I am experimenting with new recipes. This ginger shrimp and avocado salad is a great meal for staying in ketosis because it is very low on carbs and high on healthy fats while also tasting delicious.

ginger shrimp salad ingredients

Ingredients:

  1. 8 oz of shrimp
  2. 1 medium avocado
  3. Spinach
  4. A few Cherry Tomatoes
  5. Salt and Pepper
  6. Garlic Powder
  7. Ginger root
  8. Ginger powder
  9. Coconut Oil

Directions:

  1. Melt some coconut oil in a pan on medium heat.
  2. Slice ginger root and add to pan.
  3. Remove shrimp shell and season with salt and pepper then cook in pan.
  4. While shrimp os cooking in pan, add garlic and ginger powder.
  5. Dice up avocado and tomatoes.
  6. Add spinach, avocado, tomatoes and shrimp to salad bowl.
  7. Enjoy!

ginger shrimp in panI have eaten this a few times and absolutely love it. So far I don’t think it even needs a salad dressing because the seasoning on the shrimp is so good and full of flavor.

Ending Obesity is Easy

no junk food sugar cokeObesity has become a huge problem in the US and most of the modern world. Two thirds of our country is overweight or obese. 26 million people in the US have diabetes and another 79 million have pre-diabetes which could become a full blown case of diabetes soon. Politicians talk a lot about the obesity epidemic and trying to stop it, but none of them are willing to stand up to the corporations and do what needs to be done.

Solving the obesity epidemic can be extremely simple and elegant. What is the problem? Junk food is really cheap and it is conveniently everywhere. Healthy food is hard to find and expensive, especially if you want organic produce or grass fed meat. To solve the problem all we need to do is make eating unhealthy too expensive while incentivizing people to eat heathy by making it cheap.

The problem arrises when you try to define what is junk food. Every company will try to make their case as to why their product isn’t junk food. Cocacola will add vitamin C to their coke formula and try to pass it off as a heath drink. What I suggest is we just tax added sugar. Everyone can agree that added sugar is unhealthy and unnecessary. Soda manufacturers argue that soda alone isn’t the only cause of obesity. They are right, we need to tax the sugar in all of the candy bars, ice cream, cereal, and other processed foods.

Some cities and states are already trying to tax soda. Unfortunately no one has been able to enact a soda tax because of the millions of dollars the beverage lobbyists are spending to defeat the proposed soda taxes. Most of the proposed soda taxes are 1 penny per ounce of soda. What effect will that have? Almost none except to help the state close their budget deficit. A 20 ounce soda will go from $1.25 to $1.45 and people will keep on drinking it and getting diabetes. What I propose is $.05 per gram of added sugar in all manufactured products. With my tax in place the 20 ounce of coke will increase in price from $1.25 to $4.55. With that kind of price jump people will think twice before drinking a soda. When a twelve pack of soda goes from $4 a pack to $28, a lot less soda will be drunk.

So what will we do with all the excess money from taxing sugar? Subsidize vegetables and grass fed meats. I’m not talking about giving money to the farmers who make the vegetables so they can figure out how to make cheap sugar out of broccoli. I mean subsidize produce bought by customers in the grocery store. It will make eating healthy affordable to more people while making eating unhealthy unaffordable.

If this tax is put in place, we will not only see less consumption of junk food, but we will also see companies lower the sugar content of the products they sell to make them more affordable. This will result in the junk food being less bad for you because the lowered sugar level.

If a person is determined to eat unhealthy then no one can stop them, but at least they will pay in advance for all the damage they are doing to themselves by paying the sugar tax.

What are your thoughts on a soda or sugar tax? Do you have a better plan to solve obesity?

Recipes of the Week

Here are some of the most interesting recipes I came across this week. I can’t wait to give these paleo apple fritters a try. http://fedandfit.com/2012/11/05/paleo-apple-fritters/

I made this zesty lim chicken a few days ago and it was pretty good. http://theskinnymanproject.wordpress.com/2012/11/03/paleo-recipe-grilled-zesty-lime-chicken

I can’t wait to try to make these paleo friendly crackers, they will be great with guacamole or crab dip. http://cavemanmodernwoman.wordpress.com/2012/11/05/grain-free-almond-salt-crackers/

If you can’t get over the idea of not eating rice, give this cauliflower rice a try. http://rubyreduction.com/2012/11/05/cauliflower-rice

Last and certainly not least, this recipe for grilled avocado looks amazing. I am eating an avocado a day while in ketosis, so I can’t wait to make this recipe. http://realfoodco.icnc.com/?p=272

Weekend Links

Studies show that vigorous exercise can help heal your heart. If you have had heart disease, be sure to get at least 30 minutes a day of intense exercise. http://www.counselheal.com/articles/3198/20121105/vigorous-exercise-repair-damaged-heart-study.htm

This article makes a case for adding lateral lunges. They make a good arguement and I have added them into my routine. http://www.voxxi.com/leg-exercises-lateral-lunge-routine/

Here are some great tips on improving your digestion. I have decided to incorporate the no water with a meal and am also chewing my food more after reading this article. http://paleosecret.com/2012/11/05/the-paleo-secrets-top-10-keys-to-optimizing-digestion/

This is a great read about the correlation of the signs of aging and  heart disease. Give it a read. http://theweek.com/article/index/236029/are-bald-people-more-likely-to-get-heart-disease

If you need more reading material, check out last weeks weekend links.

Day 9 Check In for No Alcohol November

no beer alcoholI have now been doing No Alcohol November for 9 days. The first 2 days were really tough. I think I was craving alcohol just because I knew I couldn’t have it. After that it got pretty easy for the next couple days. Wednesday was the first big test for refusing alcohol. I went to a happy hour with some friends and then I also went out to the bar after dodge ball. It is weird being in a bar and not drinking. Everyone was very understanding of my no alcohol situation and supportive. My big test will be Saturday night. I am going out with some friends and don’t know what to expect.

The good news is that No Alcohol November has allowed me to make progress toward my goal of losing weight and getting as lean as possible. I want to get to 7% body fat and I am probably at 9% or 10% right now. Last week I weighed in at 178 and today I weigh 170. I would guess 3 of the pounds of weight loss was due to water weight loss but it is still nice to hit an all-time low weight. I know that ketosis played a bigger role in me losing weight, but removing alcohol has made sticking to a ketogenic diet easier.

Paleo Bell Pepper Chicken Fajita

Bell Pepper chicken Fajita guacamoleMy new favorite recipe is the Paleo bell pepper chicken fajita. It has all the wonderful flavor of Mexican food while also being incredibly healthy. It is also a great recipe for remaining in ketosis due to high fat content and low carbohydrates. This recipe makes enough for one person, it can be easily scaled to feed more. I usually cook 3 meals worth of chicken at once then make the guacamole the night that I plan to eat it.

Ingredients:
1. 1 Bell Pepper
2. 8 oz of chicken breast
3. 1 medium sized avocado
4. 2 teaspoon chili powder
5. 2 teaspoon onion powder
6. 2 teaspoon garlic powder
7. 1 teaspoon seasoning salt
8. 1 teaspoon celery salt
9. 1 teaspoon cumin
10. 1 teaspoon coriander
11. 1 teaspoon oregano
12. A few splashes of lemon Juice
13. A few splashes of lime juice
14. Coconut oil

Chicken Directions:
1. Dice the chicken into small pieces.
2. Add coconut oil to a pan and cook the chicken.
3. Add 1 teaspoon of chili powder, onion powder, garlic powder, cumin, coriander, oregano to the cooking chicken.
4. Add 3 splashes of lemon juice and 3 splashes of lime juice to chicken and continue to cook.
5. Stir chicken and let it cook until all the lemon and lime juice has cooked off.

Guacamole Directions:
1. Remove skin and pit from avocado, dice into small pieces and mash with a fork.
2. Add 1 teaspoon of seasoning salt, onion powder, garlic powder, celery salt and chili powder and mix with fork.
3. Add lime juice and mix around with fork.

Fajita Directions:
1. Wash bell pepper and remove seeds, cut bell pepper in half.
2. Add a layer of guacamole, then layer of chicken, then layer of guacamole, then layer of chicken.
3. Eat delicious paleo bell pepper chicken fajita.

If you are a fan of tomatoes, feel free to add some diced tomatoes as well. Not only is this meal absolutely delicious but it looks pretty cool too. Enjoy.

Exercise Myths

fitnessHere are some of the top exercise myths debunked:

  1. More exercise means you are healthier – Actually experts are now recommending you limit your exercise to a moderate level in order to increase longevity. Mark Sisson recommends you limit your exercise to burning 4,000 calories per week.
  2. Stretch before you play sports or run – In reality stretching before you exercise can increase your chance of injury by straining your muscles. It is better to just warm up at half speed.
  3. It is best to keep you heart rate as high as possible while exercising – Exercising too hard will increase your cortisol and can damage your heart. It is better to do interval training. Alternate between sprinting and jogging.
  4. You will lose strength if you take a week off from lifting – Your body does not start losing muscle until you have stopped lifting for more than 14 days. You can actually break through plateaus in lifting by taking a week off and letting you body rest and heal.
  5. If you do crunches or sit ups you will lose belly fat first – You can not target fat loss in a specific area based on what work outs you do. Unfortunately in most cases belly fat is the last place you lose fat.
  6. The more time you spend lifting per day the more muscle you will put on – Lifting more than 45 minutes leads to the release of cortisol which will cause your body to start metabolizing muscle for energy. It is better to keep your weight training sessions short.
  7. Lifting weights will make women look bulky – Women have very low testosterone levels compared to men. It takes a huge amount of time and effort for a woman to put on significant muscle. Moderate lifting for women will help them build a beautiful figure without bulking up.
  8. More sweat means a better workout – It is very possible to burn a lot of calories without breaking a sweat. Some of my favorite workouts I sometimes don’t break a sweat including weight lifting, dancing, biking and hiking. Usually while doing these activities it is the temperature that determines whether I break a sweat.
  9. You can’t gain muscle if you do cardio in addition to weight training – Cardio is great for the body. It helps keep the heart healthy which can help your weight lifting. Sprinting and interval training can actually boost your testosterone and help you build muscle. Just be sure you are eating enough to offset the calorie burned during cardio.
  10. If you stop working out your muscle will turn to fat – I’m not even going to bother explaining this, it is just completely false.

What other fitness myths do you know that are false?

Paleo Guacamole

Avocado Paleo GuacamoleOne of my favorite things to eat even before paleo is guacamole. Thankfully guacamole is paleo friendly, in fact it is encouraged because avocados are a great source of healthy fat. Here is my recipe:

Ingredients:
• One avocado
• ½ Teaspoon of Seasoning Salt
• ½ Teaspoon of Onion Powder
• ½ Teaspoon of Garlic Powder
• ½ Teaspoon of Cumin
• ½ Teaspoon of Chili Powder
• 10 drops of Lime Juice

Directions:
1. Remove skin and pit from avocado, dice into small pieces and mash with a fork.
2. Add seasoning and mix with fork.
3. Add lime juice and mix around one last time with your trusty fork.
4. Eat your guacamole

The lime not only adds a great flavor to the guacamole but it also makes the guacamole stay green longer before turning brown. Don’t add too much lime or else it gets kind of soupy. Since on the paleo diet you can’t eat corn chips, you need to get a little more creative to find ways of enjoying guacamole. My favorite ways of eating guacamole is spread on top of some grilled chicken or in my bell pepper fajita.