Paleo Diet

paleo
A paleo or paleolithic diet uses hunter-gather food principles. The foods you eat will mimic your ancestors. The diet is high protein & fiber, low carb, moderate fat intake, and lacking in processed foods. Plants and animals are the makeup of the diet. Below is the diet rundown.
 

Allowed Foods

Meats: grass-food meat, poultry, fish and seafood 
Fresh fruits and vegetables
Eggs
Nuts and Seeds
Healthy Oils (olive, walnut, flaxseed, avocado, & Coconut Oil)

Foods to Avoid/ Eat in Moderation

Grains (oats, rice, barley, & wheat)
Legumes including peanuts
Dairy
Refined Sugar
Processed Foods
Salt

Benefits

Meat and protein are the staple of this diet. The high protein intake will help you feel full and repair your muscle after tough workouts. 
Fiber is essential for your health and plants have eight times more fiber than whole grains.
You will be eating unprocessed, fresh foods which are lower in sodium and higher in potassium. Low [...]

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Wednesday Weight Loss Progress Share

One thing that has always motivated me in my weight loss journey is looking at Before/After or Before/During Progress photos. They can be so motivating! I appreciate anyone who shares these images of themselves. It’s so encouraging to see others succeed! Am I right? And I am sure its rewarding for them to share their progress. They should be proud of their loss, even if you haven’t made it to your goal weight.
Progress is progress, no matter how small!
Us over here at Women’s Diet Network would love to share YOUR stories of success. We will include a little questionairre on how you did it and any tips or advice you have for others. Let’s motivate each other! Want to motivate and inspire others? Or be inspired and motivated? This little bit of encouragement can go a long way! I was a little hesitant to share because it’s hard to show [...]

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Shake It Up

cycle

Cardio can be one of the most boring and tedious parts of a fitness routine if you make it that way. Follow these tips to trade in your boring routine for something that will keep you going and wondering where the time went.

 
Mix it Up
Four 60 minute sessions weekly on the elliptical aren’t going to inspire anyone to head to the gym. Try not repeating the same session in a week. It will keep things interesting and maybe you might start to look forward it.
Try a Class 
Participating in a class will keep you motivated through the entire workout. Try zumba, kickboxing, or cycle for some mega calorie burning. Or if you feel shy or uncomfortable taking a class, try watching workout videos at home like the Zumba® Weight Loss Program DVD. You’ll [...]

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The “D” Word

diet defined
The word “Diet” as a verb is defined as: “Restricting oneself to small amounts or special kinds of food in order to lose weight.” We understand this right? But what isn’t fully understood is what is the right “diet” to follow. Well, first of all, everyone is different and what works for one person might not work for someone else. Trying new diets can be overwhelming and then you might just end up giving up. The truly best diet out there is eating a healthy, well balanced diet of the following:

PLENTY of veggies – eat tons of green, red, orange, yellow, purple and white veggies. Variety is key!
Lean proteins/meats – if you’re a vegetarian you should eat plenty of beans, tofu, tempeh or other veg protein options.
Fruit – Try a variety of fruits for the best health. There are so many [...]

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Roasted Cauliflower Hummus – Bean Free and Tahini Free

When I hear the word “hummus” I automatically think of mashed garbanzo beans. Sure, this is the true way hummus was and is made, but, there are tons of other ways to make hummus. Don’t get me wrong, I love garbanzo beans and all beans for that matter, I just think its great to have options and to experiment a little in the kitchen. What if you’re on Paleo diet or the 17 Day Diet (cycle 1) and can’t have garbanzo bean hummus – but you really love hummus and feel a snack attack coming on!? Well, good news! There are many options for you to help with your craving. By the way, its so much healthier for you to make your own hummus, not to mention cheaper!! All you need is an oven & a Food Processor [...]

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Overnight Oats

If you haven’t tried overnight oats, you are missing a delicious and easy breakfast perfect for those hectic ”I have no time” mornings. Just grab from the fridge and take with you, no cooking required. Just don’t forget a spoon! Great breakfast treat for when you’re on the 17 Day Diet cycle 3.
oatmeal
Ingredients:

1/2 cup vanilla almond milk, unsweetened 
1/2 vanilla protein powder
1/2 cup old fashion oats
1 tablespoon chia seeds
1/2 cup nonfat greek yogurt
Stevia to taste

Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls would be great to make this recipe in, they are perfect for portion control. Prepare the recipe above in them and top with some plastic wrap. Place in the fridge [...]

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40 Fresh Fruit “Spa” Water Recipes

cucumber mint water

Summer is here and unlike sodas, water is a true and healthy thirst-quencher.
Say goodbye to soda, juice, and bottled flavored waters and hello to freshly made fruit water – otherwise known as “spa water”. It’s super easy to make your own. Wash fruits or herbs, slice them up and add to your filtered water. If you use fresh herbs add a sprig of your choice of herbs to the Reusable Cold Tumbler, or Glass Mug or an Ice and Fruit Pitcherif you want to make a large amount; press and twist with muddler or handle of wooden spoon to bruise leaves and release [...]

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Post-Workout Fuel

pro bb
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

Greek Yogurt Cakes

With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.
 ajjs
Ingredients:

1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce  or chocolate chips (optional)

Directions:

For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]

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Yoga

Yoga as been defined as “union with the divine” and is used in many religions as a way to connect with God and gain peace. In health communities, it has been known to promote flexibility and balance. Read on for eight reasons to start practicing yoga today. 
yoga is beneficial!

Flexibility: The most obvious benefit of yoga is increased flexibility. You may not be able to touch your toes during the first session but with consistent sessions the muscles begin to lengthen and you will be able to touch them in no time.
Relieves Pain: As the muscles begin to loosen, aches and pain will disappear. Tight hips affect the knees and tight hamstring muscles create lower back pain. Studies show that two 90 minute sessions of yoga a week reduce soreness by 56 percent. Read more in The Woman’s Book of Yoga and HealthRead more

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