The Paleo Diet: What You Need to Know

It seems like every week there are new fads, detoxes and diet trends. One of the most buzzworthy as of lately is the Paleo diet. Haven’t heard of it? Here’s what you need to know! pLEO

The ‘Paleo’ diet is short for Palaeolithic diet and is based on food that our ancient ancestors would have eaten. Sometimes the diet is referred to as the caveman diet having the foods included in its regimen consisting of meat, nuts, berries and other things our ancestors may have hunted and or gathered. The Palaeolithic era that the diet is based on occurred approximately 10,000 years ago. The logic behind this diet suggests that the drastic change in diet from the Palaeolithic era until now have been responsible for modern disease such as type 2 diabetes, most autoimmune diseases, heart disease, and obesity in general. Advocates say that during this era humans were at their most healthy and fit and thus we should be eating the food that our genes evolved with. Furthermore, it is believed that even today, humans are maladapted to eating food items such as dairy, processed sugars, refined oils, grains, legumes, and even corn. The Paleo diet stipulates you must refrain from eating:

  • Dairy

  • Grains

  • Corn

  • White potatoes

  • Legumes

  • Refined sugar

  • Refined oils

  • Processed foods

  • Alcohol


So what can you eat on the Paleo diet? The diet revolves around healthy fats from natural sources, natural carbohydrates derived from fruits and vegetables. Compared to many other diet plans, the Paleo diet incorporates more protein as a staple. Approximately 20-35% of the Paleo diet revolves around meat and seafood. The diet also calls for a reduction in carbohydrate intake and starchy fruits and vegetables. Many proponents of the Paleo diet boast that unlike many other fad diets, it’s much more sustainable for long-term adherence. This is because unlike other fad diets that have the end goal of weight loss, the Paleo diet promotes an actual lifestylechange. Now this doesn’t mean going to your local supermarket and picking up any meat from the butcher and assume you’re accommodating a Paleo lifestyle. The idea is that you’re sourcing free range, hormone free, naturally fed animals. For example, bacon has had a bad rep for being greasy and fatty. In actuality, bacon is high in healthy, saturated fats that aid in the functionality of the brain, bones and almost every cell in your body. What the diet doescondone a lot of is: fresh, organic fruits, vegetables, meat, seafood, eggs, nuts (excluding peanuts which are technically legumes), seeds, animal fat, avocado oil, olive oil, coconut oil, unrefined seed and nut oil, honey, and last but not least, maple syrup.


Here are some helpful guidelines to follow for developing a Paleo lifestyle:

o   Accept that fat is not a bad thing. Animal fats and saturated fats are healthyand actually good for you. Just make sure they come from well treated, grass or grain fed animals.

o   Protein, protein, protein! Make sure your diet includes plentyof organic chicken, beef, pork (especially the fatty cuts), eggs, and wild caught seafood. Bonus: the bones can make an excellent broth!

o   High starch vegetables such as yams and sweet potatoes are an excellent source of good carbohydrates.

o   While eating in this manner is healthy for the human body, the key to this diet is portion control. Especially regarding items like nuts; eating too many can result in calorie and fat overload. Exercise self-control in snacking and portion size!

o   No. Added. Sugar. Perhaps one of the hardest parts of being Paleo is cutting out sugary fruit juices, soft drinks, and pre-packaged sweets.

o   Cut out dairy! Except butter.

o   Get used to cooking big batches of food. Take the time consuming effort out of cooking Paleo meals by making big batches of breakfast, lunch, dinner, and snacks on Sundays. This will save you time and money throughout the week while also preventing cheat meals and overeating!

o   Easy rule of thumb, if it comes in a box don’t eat it! To ensure you stick to your diet guidelines it’s often easier to prepare meals and snacks yourself.


Do you have any must-try Paleo recipes? Share them with us below!


6 Simple Ways to Boost Your Metabolism

Whether you’re trying to kick-start your weight loss or have plateaued, everyone wants to find simple ways to boost their metabolism. There’s no easy way to lose weight, but there are a number of steps you can take to ensure that your metabolism is in tip top shape for fat burning! Here are 6 steps you can take to boost your metabolism and live a healthier life!

boost metab qray

Eat. Breakfast.

They don’t call it the most important meal of the day for nothing! Starting your morning off with a healthy breakfast gets your metabolism up and moving for the day. Without doing so, your body will try to conserve energy and in effect inhibits your body’s ability to burn fat. So make sure within the first hour of waking up you manage a bowl of granola or some fruit and yogurt.


Don’tSkip Meals

Contrary to popular belief, skipping meals likely won’t result in a smaller waistline or even much weight loss. By skipping a meal you trick your body into thinking its not receiving enough nutrients. This in turn causes your body to hold onto extra nutrients and calories when it doesreceive food. By eating 6 small-portioned meals and keeping your blood sugar levels steady, your metabolism will stay in shape.


Stay Zen

More than just giving you anxiety and making you worry, stress can also slow down your metabolism! How does this happen? Easy, a hormone called cortisol. When you’re stressed, your body releases cortisol and when levels are too high in your body, it decreases your body’s ability to burn fat. Remember to take de-stressing measures in order to keep your stress and cortisol levels at bay.

Hit The Snooze Button

Like any machine, the body needs sufficient time to recharge and rest. So it’s not surprising that adopting a healthy sleep schedule can improve your metabolism. Women that sleep less than 5 hours a night are approximately 32% more likely to experience weight gain! Not getting enough sleep causes your metabolism to function irregularly and signals your body to release a hormone call ghrelin, this hormone actually signals your body to eat more!


Late Night Snacking

You may have heard you’re not supposed to snack after a certain time in order to keep your metabolism running properly. Contrary to popular belief, that’s actually not true. Having a light snack between 100-200 calories before bed will keep your metabolism cranked and even help you burn calories while you sleep.


Garlic and Cinnamon

This unexpected combo is your metabolisms best friend. Cinnamon not only helps with nausea and cramps, it also stabilizes energy levels without spiking your blood sugar. Garlic also balances blood sugar levels and also curbs cravings. So make sure to incorporate these two nutritional powerhouses into your diet (just maybe not together).


Are you looking for additional ways to supplement the wellness in your life? A QRay bracelet is the perfect way! Learn more on our website.

How To Make The Most of the Market

 Going to the farmers market on a Sunday can be such a relaxing treat! However, going to the farmers market can also be overwhelming and sometimes you don’t even know where to start! To guide you through the artisanal labyrinth that is the farmers market, here are a few helpful tips and hints!


Rise and Grind

If you’re looking for the freshest produce and best the selection, the early bird truly does catch the worm! Farmer’s market veterans all know that in order to get the best produce, you have to be there as early as possible. As tempting as it is to sleep in on the weekends, showing up early to the market will be worth it when you’re admiring your enviable haul.


Cash In

A small, but important thing that can be overlooked is the necessity of cash. Chances are most vendors will not have the Interact machines to accommodate debit or credit card purchases. Keeping a variety of denominations of cash, especially smaller bills, will save you a lot of time and hassle while dealing with vendors.


Seasons Greetings 

To save time, energy and disappointment – know your seasons! Know what fruits and veggies are in season so you can plan ahead and know what you’re likely to see from vendors. Not sure how to figure out what’s in season and when? Check out this awesome interactive map that will let you know what’s in season in what locations!


Ain’t Too Proud To Bag

Bring your own bags! First and foremost, it’s environmentally friendly to minimize plastic bag usage. Additionally, using the large nylon bags that can be purchased at your local grocery store or big box store are more durable and often can hold much more produce than flimsy plastic or paper bags.


Shop Around 

The stalls that are closest to the entrance are often the highest priced. Vendors know that people are more likely to purchase as soon as they walk in. Don’t fall into the trap! Take your time and shop around for the best produce andthe best prices. Don’t be afraid to say no and remember, you can always go back to the stalls later.


Don’t Sweat the Small Stuff 

Often times, local and home-grown produce won’t be perfect. The produce may be shaped funny, have a few imperfections and even be a little dirty. Don’t let this deter you! A few imperfections don’t take away from the fact that it’s delicious andlocal. Just make sure to wash everything when you get home.


Last but not least, be adventurous! If you see a fruit or vegetable that you haven’t tried before, don’t be afraid to ask about it and incorporate it into you pantry. Take advantage of all the farmers market has to offer (especially the knowledge of the vendors themselves). What are your secrets to making the most out of the market? Share with us on our Facebook page!

The Most Versatile Veggie: 7 Scintillating Cauliflower Recipes

You may have avoided this veggie as a kid, but it’s time to give it a second chance. That’s right, we’re talking about cauliflower! There are so many other ways to prepare cauliflower aside from simply steaming or eating raw. Don’t believe us? Check out these 7 mouth-watering recipes!

  1. Roasted Sweet Potato and Cauliflower Rice Collard Wraps

Step up your lunch game! This delicious low-cab option will have you satisfied until dinner. Check out the recipe, here.


  1. Cheesy Vegan Broccoli Cauliflower Rice

The perfect side dish is here. Warm, healthy and filled with (vegan) cheesy goodness! Why not make some for dinner tonight? Find the recipe here.


  1. Cauliflower Buffalo Bites

Who doesn’tlove Buffalo wings? This is a much healthier option! All of the spicy, yummy crunch without the deep fried calories! Want to make these? Here’s the recipe.


  1. Beet Pesto Cauliflower Pizza with Greens

Cauliflower can be more than a side dish; it also makes a great crust. If you’re a pizza lover and are looking for a healthier option, look no further! Check out this awesome recipe here.

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  1. Cauliflower Breadsticks Recipe

Make pasta night a little bit less heavy. We all love dunking gooey breadsticks in our pasta and sauce, but it can be a carb overload. To enjoy a lighter version of breadsticks, check out this recipe!


  1. Cauliflower Crust Pizza Bagels

Everyone knows the only thing better than a bagel is a pizzabagel. These make the perfect snack or appetizer while watching the game! Find the recipe here.


  1. Vegan Cauliflower Tacos with Creamy Vegan Slaw

If you thought you tried every kind of taco – think again! Cauliflowertacos. That’s right, a delicious new twist on classic. Interested in trying out the recipe? Check it out here.


Have you tried any creative cauliflower recipes lately? Share with us on our Facebook page!