The North Organic Foods informational blog focuses on the importance of sustainability, health, and composition of organic foods in our world today. We blog about industry standards, new health and law releases, the importance of proper nutrition, how to lose weight the natural way, and how organic consumption is valuable for the future of our environment.
The Paleo lifestyle is often referred to as the caveman lifestyle. When you eat paleo, your goal is to eat as closely to our ancestors as possible. This means you get to enjoy lots of meats, healthy fats, and veggies. Grains, legumes, and dairy were not around then, so, therefore you should not eat them now. The idea is that our bodies were designed to live off of the food that was available to us and adding in anything else is unnecessary. This lifestyle has gotten more popular as the push against processed foods and sugars has increased. Paleo is a healthy way to eat and if you are interested, it can help you live a better life. Here are the health benefits of the paleo lifestyle.
Cuts out Processed Foods
One of the best benefits of the paleo lifestyle is the focus on eating whole foods and cutting out processed foods. Processed foods almost always have too much sodium, sugar, and unnatural ingredients that can have devastating effects on your health and waistline. When you eat paleo, you opt for natural foods only. This leads to several health benefits, which we will talk more about below.
Lowers Blood Sugar
Removing carbs from your diet is a great way to lower your blood sugar. Having low, steady blood sugar is incredibly important for your health. It will keep you from developing type 2 diabetes and also help you feel more energetic. The paleo lifestyle is not necessarily a low carb lifestyle – you can still have starchy vegetables that have carbs and you do not have to count carbs like on keto. However, the carbs you do eat are full of fiber and will not spike your blood sugar like bread, pasta, and sugar.
Eating paleo-friendly foods is a great way to lose weight. Cutting unhealthy carbs like bread and pasta will help you eat less calories and decrease your body’s fat storage. Eating healthy foods like veggies and lean meats will help you stay more full while eating less. Losing weight is not just about looking better in your clothes. A healthy weight will help you live a more active life as well as prevent you from developing diseases later in life.
Improved Heart Health
The paleo lifestyle can also improve your heart health. Research has shown that eating paleo friendly foods can help lower blood pressure and decrease bad cholesterol. Both of these factors reduce the risk of developing heart disease, which can lead to heart attacks and strokes. The chance of developing heart disease increases as you age, so taking steps to lower your risk now is very important.
The paleo lifestyle is a healthy way of eating. It can be difficult at first since you must give up popular foods like bread, pasta, cheese, milk, and sugar. However, the health benefits are substantial. Eating paleo can help you focus on eating whole, unprocessed foods and pay more attention to when and why you eat. Gaining an appreciation for food and how it fuels your body can help you live a long, healthy, happy life.
Not all workouts are created equal. When you plan your workouts, you want them to differ throughout the week. You should have a mix of easy and hard sessions to keep your body from getting into a routine and to prevent overtraining. You should also do a combination of cardio and strength training in order to burn the most calories, keep your heart healthy, and build muscle. Here is what you need to know about cardio and strength training workouts.
Cardio should be done at least 2 – 3 days per week. Cardio is any type of repetitive movement that increases your heart rate. This can be walking, running, jumping rope, cycling, swimming, stair climbing, or using an elliptical.
There are two types of cardio: steady state and intervals. During steady state cardio, you get your heart rate to a certain target and keep it there. When you interval train, you change the intensity so that your heart rate slows down and speeds up throughout the workout. For example, after a five-minute warm-up, you go hard for one minute, then decrease intensity for four minutes, and then go back up for a minute. Repeat this pattern for thirty minutes and end with a five-minute cooldown. Interval training is a great way to burn fat and help you get faster. It’s more efficient than steady state cardio. However, steady state cardio is a great option for one cardio day or can be used for a low-intensity day.
Strength training builds muscle so that you can, you guessed it, become stronger! This usually involves weights; however, you may need to begin with just your bodyweight or very light weights if you are a beginner. You can use barbells, dumbbells, and resistance machines to strength train. Just make sure you are always increasing the weight you can lift, otherwise, you will not become stronger.
When you strength train, it’s important to work all your muscles, so be sure you are working all of your legs, core, and arms. When you plan for strength training, you can either do a full body workout, take a day off, and then do it again or just focus on certain muscles at a time. For example, you can work legs on Monday, chest and arms on Tuesdays, legs again on Wednesday, and the upper body again on Thursday. Just be sure you are working with a variety of muscle groups and using different lifts. You can even shorten your routine by doing compound moves (exercises that work for multiple muscle groups), so you can save time and not go to the gym as often.
Don’t let your uncertainty stop you from starting an exercise program. The best way to get started is just start moving. You can walk, run, swim, cycle, or take a class at a local gym. Find something that you like and go from there. If you love lifting weights, then focus on that. If you find that strength training is not your favorite, then try HIIT exercises or look for other ways to incorporate strength and cardio so you can avoid the weight room. As long as you find a workout you love, you will be consistent and see results.
Going hard at the gym is always recommended. You want to make the most of your time and push yourself. After all, your body will not change if you don’t get into that “uncomfortable zone.” However, getting into good shape is about more than just pushing yourself at the gym. Once you have done the hard work, you must rest. This can be difficult to do because it’s a totally different mindset than the one you need to have while exercising. However, if you don’t recover properly, you won’t see the progress you want in your body. Here is why recovery is so important.
The Consequences of Lack of Recovery
When you exercise, you are stressing your body. While this is controlled stress that is good for you, it is still stress! Your body needs a break in order to heal itself. If you constantly push yourself to your limits, your body will eventually start to break down. This will lead to a loss in muscle mass, feelings of depression, and loss of performance. You may also have trouble sleeping and feel burned out. Since you want to avoid all of these things, it’s important to recover properly. Here is how.
Immediately after exercising, you need to refuel the glycogen stores you depleted during exercise. This will help your body begin the healing process. If you are lifting weights, then getting protein in quickly is a priority. If you are just looking to get in shape in general, then try to eat within an hour after exercise and make sure you have a good mix of carbs and protein with a small amount of fat. This is also an important time to drink plenty of water, especially if you did a lot of cardio.
Roll and Stretch
Foam rolling and stretching should be a part of your cooldown routine. This gives your body a chance to come back down from the high of exercise and get your heart rate back into a normal, resting range. Plus, tight muscles lead to injuries and can keep you from getting stronger. Foam rolling is a great way to release tension in your muscles since it is a form of myofascial massage. And stretching while your muscles are still warm will keep them from getting torn or strained.
Sleep is also an important part of recovery. You simply cannot lose weight or build muscle if you don’t get plenty of sleep. This means you need at least 7 hours of sleep per night. This may mean you need to make some changes in your schedule, but it will go a long way to helping you recover faster and reach your goals. While you sleep, your body gets a chance to repair all of the tears in your muscles that you caused when you lifted. It also gives your body a chance to regulate hormones, including stress hormones, that keep you from losing weight.
Remember that resting and recovering is just as important as your workout. Take days off in between your hard workouts and never work for the same muscle groups two days in a row. You will see your best results when you make rest and recovery a priority. It’s important to play hard and rest well!
As many of you may have noticed, one of the biggest health crazes these days are the incredible
unknown benefits of apple cider vinegar. Apple cider vinegar, or cider vinegar, is a
vinegar made from fermented apple juice. It’s filled with raw enzymes and beneficial bacteria from
the fermentation process it goes through during its creation. Below are a few key health benefits
to this sour smelling fermented liquid along with beneficial daily ACV recipes.
An important reminder is that apple cider vinegar is strongly acidic so should be
diluted before you apply. Your skin has a delicate pH balance of around 5.5, which can be easily
disrupted, particularly through skincare.
1. Due to cider vinegar’s high acidic level and enzyme composition, it has been found to be
a great daily toner. Apple cider vinegar naturally helps to balance sebum production and
remove excess oil from the skin. a. Use: Mix 1 part filtered water and 1 part ACV to apply to face daily with a cotton
ball in substitution for your toner.
2. The antibacterial, antifungal and antiviral properties of the malic acid in raw apple cider
vinegar make it an excellent weapon against acne and acne-inducing bacteria. The
naturally-occurring alpha hydroxy acids can also help reduce the appearance of acne
scars over time. a. Use: Dip a damp q-tip or cotton bud into well-shaken ACV/water solution and
apply directly onto a pimple or acne. Leave it on overnight and repeat until the pimple
3. Apple cider vinegar has been found to have many beneficial enzymes that help to fight
cellulite. Cellulite is free-floating fat cells deposited just beneath the skin. a. Use: Pour 1 cup apple cider vinegar in your bathtub and soak yourself in it for 20 minutes. b. Use: Mix 1 part olive or warmed coconut oil with 3 parts ACV. Massage gently on
the affected area for 20 minutes. Repeat twice daily.
4. The sulfur that is contained in apple cider vinegar has also been found to be beneficial at
removing or lightening age spots. a. Use: Apply ACV onto age spots with a cotton ball and leave for about 20 – 30
minutes before rinsing. Alternatively, use 1 part orange juice and 2 parts ACV.
5. The high acidic levels, enzymes, sulfur, and fermented apple juice in apple cider vinegar
makes it also a great weapon to use against teeth stains. a. Use: Make a solution of 1 part ACV or 3 parts water and either gargle with it or
use as a daily mouthwash. ACV can kill unwanted bacteria to freshen breath and
break down stains to naturally whiten teeth.
Apple cider vinegar helps keep a healthy pH balance in the body for proper digestion
and function. It can help promote a healthy immune system, weight loss, lower blood sugar,
water weight loss, cellulite removal, improved symptoms of diabetes, improve cardiovascularly
health, bone production, digestion improvement, energy stabilization – and the list is endless.
Follow this one recipe daily to start your day right and take full advantage of all the
benefits that Apple Cider Vinegar has to offer:
1. 1 cup boiling water 2. 2 tbsp apple cider vinegar 3. 2 tbsp lemon juice 4. 1 tbsp raw honey 5. Dash of cayenne 6. Dash of turmeric 7. 1 small piece of raw ginger.
This incredible keto dish looks beyond impressive and very easy and simple to make. You can make it in ramekins to serve individually.
This incredible keto dish looks beyond impressive and very easy and simple to make. You can make it in ramekins to serve individually.
Prep Time: 5
Cooking Time: 35
( 1 voted )
Organic turkey bacon 5 oz, diced
Fresh spinach 8 oz
Heavy whipping cream 1 cup
Shredded cheese 5 oz
Butter 2 tablespoons
Salt and freshly ground black pepper to taste
Preheat your oven to 350-degrees F.
Grease a 9 by 9 inches baking dish with a nonstick cooking spray and set aside.
Melt butter in a skillet over medium-high heat and fry bacon in the melted butter until crispy.
Add spinach to the skillet and stir until wilted.
Remove the skillet from the heat and set aside.
In a bowl, whisk together the eggs and cream and pour into prepared baking dish.
Then add the spinach and bacon mixture and lastly, top with shredded cheese.
Place the dish in the middle of the preheated oven and bake for 30 minutes or un
According to the Department of Health and Human Services, everyone should aim for at least 150 minutes of moderate exercise every week. If you engage in more vigorous exercise, then you only need 75 minutes of exercise every week. In addition to this, they recommend that everyone engage in strength training at least twice a week. But how does this look in real life? What would a typical workout schedule be if you want to improve your fitness? Here is how to plan your exercise routine for a week.
Five Days a Week
The easiest way to meet these guidelines is to plan to exercise at least five days a week. This may seem like a lot, so if you are just starting out, then shoot for 3 or 4 days per week. However, working out five days a week is a great way to meet these guidelines because you can break up your cardio and strength training on different days.
Cardio can be walking, swimming, jogging, or cycling. Depending on how quickly you move, you can go for 30 – 50 minutes at a time, three days a week. Then, the other two days can be reserved for strength training. This does not mean that you need to lift heavy weights! You can do bodyweight exercises like squats, lunges, pushups, planks, and burpees. You can also use resistance bands or light weights to work for more muscle groups. For the best results, you need to rest between strength training days, so you can strength train on Tuesday and Thursdays. Here is what an example schedule can look like:
Monday – 30 – 50 minutes walking
Tuesday – 30 minutes strength training with body weight or resistance bands
Wednesday – 30 – 50 minutes cycling
Thursday – 30 minutes strength training with body weight or resistance bands
Friday – 30 – 50 minutes swimming
If you have been exercising regularly and can take on more, you can change your schedule to be more intense. Instead of strength training with light weights or bands on two days, you can do High-Intensity Interval Training (HIIT) three days per week and cardio two days per week. Your schedule could look like this:
Monday – 15 – 30 minutes HIIT
Tuesday – 30 minutes running with sprints
Wednesday – 15 – 30 minutes HIIT
Thursday – 30 minutes cycling with intervals
Friday – 15 – 30 minutes HIIT
This schedule will help you get in at least 75 minutes of intense exercise per week and you will get plenty of strength training while doing HIIT. This is great for those who want to get stronger and leaner without spending hours in the weight room.
What About the Weekends?
If you are having trouble hitting your goals during the week, you can use weekends as a catch-up time to get in missed cardio or strength training. You can also use the weekends to do fun, active activities that are less intense like easy hikes, walks, or bike rides with friends and family or playing sports. This is also a great time to practice yoga, foam roll, and stretch. You don’t have to be a couch potato all weekend!
The key to exercising regularly is to find activities you enjoy. If you hate running, then walk, cycle, or use cardio machines at the gym. If you prefer to combine cardio with strength training, then do HIIT sessions and ditch traditional strength training. Find what works best for you and make it happen!
Exercise is something that you probably mean to do but don’t always get around to doing. We have all been there. You have to stay late at work or your child informs you that they have a huge homework assignment due the next day that they haven’t begun. Life happens and sometimes exercise gets pushed aside. And while missing a day or two at the gym is not a big deal, it is important to work out regularly. However, improving your physical fitness does come with some sacrifices. Here are the pros and cons of physical fitness.
Staying active is one of the best ways to improve and maintain your health. Regular exercise reduces your risk of developing heart disease, type 2 diabetes, high cholesterol, high blood pressure, and even cancer.
When you stay active during the day, you have a much better chance of getting a good night’s sleep. Sleep may not seem important, but getting a good night’s rest is essential to good health. It lowers stress, helps you lose weight, and improves your mood, focus, and attention during the day.
Staying physically active will help you lose weight. You can also build muscle, which will increase your metabolism, helping you burn calories and lose fat much more quickly. Staying active will also keep the slow creep of weight away that naturally happens as you age.
You will feel better mentally when you work out. You may dread hitting the gym, but it’s almost universally agreed that you feel amazing after exercise. Exercise is also a great way to manage the symptoms of both depression and anxiety. It won’t cure you, but it can help you feel better so you can accomplish more throughout the day.
Working out regularly takes time. You have to plan your days around getting sweaty and that can be difficult. If you prefer to workout at a gym, you also have to factor in drive times to and from the gym, as well as coordinating gym time with your partners and children. There is no shortcut for physical fitness, you must put the time in!
Risk of Injury
Anytime you engage in exercise, you run the risk of injuring yourself. You can fall while walking or jogging or strain a muscle while lifting weights. If you exercise too often, you can also overtrain which means you are doing more harm than good to your body. You must rest in order to let your muscle recover and become stronger.
Exercising a lot can make you hungry! Unfortunately, this can lead to impulsive food decisions that are not good for you. This can lead to weight gain or lack of results from your training. Exercise may also suppress your appetite and you may find yourself struggling to get enough calories in. Undereating can have negative consequences on your health and fitness performance as well.
While there are cons to exercise, the pros far outweigh them. With some time management, taking care while exercising, and a food plan, you can stay physically active without any negative consequences. Regularly exercising is a great choice for your health! Make it a priority.
We have probably all been told to exercise at least once in our lives. From well-meaning relatives to gym teachers, to random strangers on the internet, someone is always telling us to improve our physical fitness. But why should we really do that? Is exercise that important? Isn’t it enough to eat okay and hope for the best?
The answer is: yes, you should be exercising. Maintaining your physical fitness is incredibly important for you to have a long, healthy life. Exercising is not just a secret campaign started by your PE instructor to torture you. It really makes a big difference in how you look and feel. Here are three of the biggest benefits of physical fitness.
Weight Loss and Management
This is probably the most obvious answer, so we will start with this reason. When you exercise, you are much more likely to lose or maintain your current weight. Having an ideal body weight is about much more than feeling confident or looking good in a pair of jeans. When you have a normal BMI, you are much more likely to have less health problems. You’ll also be able to do more and experience life when you can walk, run, or climb more easily. Weight loss is also an important factor in reducing the risks of developing diseases, which we will talk about next.
Improving your physical fitness is one of the best ways to improve your health. If you have ever gone to the doctor and gotten a poor report on your health, then you know that one of the things they prescribe is to begin exercising. This is because exercise helps your body function at its best. When you work out, you help stabilize your blood sugar levels and increase your body’s sensitivity to insulin. This prevents type 2 diabetes. Regular exercise also improves your heart’s health and reduces your risk of developing heart disease which can lead to both heart attacks and strokes. Exercise also prevents high blood pressure, high cholesterol, and even some forms of cancer.
Improved Mental Health
Mental health is just as important as physical health, even though many people do not realize it. When you feel depressed or anxious, you can have difficulty performing basic tasks, much less doing anything productive or fun. When you exercise, you can help alleviate the symptoms of depression and anxiety. It is a natural way to fight these difficult diseases. When you exercise, your body releases endorphins which help you feel happy. Have you ever heard of the term “runner’s high?” That’s the result of endorphins. While exercise cannot cure depression and anxiety, it can help those who suffer from it tremendously.
Maintaining your physical fitness may not seem like fun but it is one of the most important things you can do for your health. You are also helping those who love you by taking care of yourself. The people around you want you to live a long and happy life and staying physically active is key to that. So, the next time you are debating on whether or not to go for a walk, hit the gym, or press play on an exercise video, do it! You deserve to be healthy.
In a medium size bowl, mix together eggs, psyllium husk, and cottage cheese and let it sit for 8 to 10 minutes to thicken up bit.
In a nonstick skillet, heat coconut oil at medium-low heat.
Pour a spoonful of batter in the pan and cook for 3 to 4 minutes per side (don’t make them too big or it will be hard to flip them).
In a bowl, add heavy whipping cream and whip until soft peaks form.
Transfer pancakes to a serving platter and top them with whipped cream and berries.
There are many different dieting choices available today. While many people think that going on a traditional diet is not a good thing, following a specific way of eating is helpful for improving health and losing weight. Some of the most popular diets right now are very different from each other. How do you know which one to choose? Let’s take a closer look at four of the most popular diets right now and whether or not you should follow them.
1. The Keto Diet
The keto diet is an extremely low carb diet where you eat foods high in fat and a moderate amount of protein. The goal of most keto dieters is to keep their carb intake below 20 grams per day. Most of your calories will come from fat, so you can eat full-fat dairy products and eggs. You may also eat vegetables on the keto diet but starchy vegetables are usually avoided due to their high carb content. This diet is somewhat controversial because many people who follow it quit eating vegetables and eat mostly meat and dairy. However, many vegetables are low in carbs and should be eaten on this diet.
2. The Mediterranean Diet
The Mediterranean Diet is a heart healthy diet that focuses on eating plant-based foods and lean meats. Red meat should be limited and red wine is allowed in moderation. Instead of eating full-fat dairy products like butter, you use olive oil and canola oil. Salt is also prohibited on the diet. Instead, you are encouraged to use a variety of herbs and spices to season your food. Fish should be eaten often on this diet and dairy products should all be low fat.
3. The DASH Diet
The DASH diet is designed to lower blood pressure. Its emphasis is on eating lots of vegetables, fruits, lean meats, and low-fat dairy foods. You can also have grains and nuts on this diet. The DASH diet doesn’t have set recommendations on portion control. Instead, you can spread the servings of grains, veggies, dairy, and lean meat across the week. You can have some sweets on this diet but should avoid alcohol since it raises your blood pressure.
4. The Flexitarian Diet
Flexitarian eating is when you eat a mostly vegetarian diet and occasionally eat meat and meat products. The goal of this diet is to help you get the benefits of eating a vegetarian diet while having the flexibility to enjoy other foods like eggs, fish, and poultry. There are no set rules of how many calories or servings to eat with this diet. Instead, you focus on filling your diet with vegetables, fruits, legumes, and whole grains.
Which diet is right for you?
It depends on your health and your goals. If you want to lower blood pressure, then eat the DASH diet. If you want to improve your heart health, then eat the Mediterranean diet. If you want to include more veggies in your diet, then become a flexitarian. If you want to lean out and drop carbs, then eat the keto diet.
There are many different diets for you to try. If you choose one diet and it doesn’t work for you, then try another one. Pay attention to how your body responds and you will find what works best for you! Stay patient and you will see results.