What Should My Calorie Intake be if I'm on the Paleo Diet?

What Should My Calorie Intake be if I'm On a Paleo Diet?

It all depends on what your goals are.

If you want to gain weight, you need to be on a caloric surplus. If you wish to remain the same weight, you just to maintain your calorie intake. If you wish to lose weight, you should be at a caloric deficit.

The key point to note is that the paleo diet does not decide your calorie intake.

You do. Your goals do.

Firstly, you need to know what your daily calorie requirement is. You can find out form this link. http://www.freedieting.com/tools/calorie_calculator.htm

If you wish to gain weight, you need to consume more calories than your daily calorie requirement. This is for people who are underweight or if you’re trying to build muscle and bulk.

If you’re happy with your body and don’t see any need to get bigger or smaller, you just need to maintain your calorie intake. Then you will need to consume your paleo foods in the right proportion to meet your calorie intake.

There is no exact number as far as macro nutrients go with the paleo diet. You will need to adjust your macros to suit your needs. 40% carbs, 30% protein, and 30% fat is a common macronutrient ratio recommended for paleo. It helps to know exactly how many calories you are consuming with each meal.

If you’re trying to lose weight, you need to be at a caloric deficit of about 500 calories a day. Generally, most people say that it is much easier to lose weight on the paleo diet because sugar, hydrogenated oils and processed foods are not allowed on the paleo diet.

Suddenly, the fat is a lot less stubborn to burn. That’s because your body is not fighting an uphill battle. Most fat loss is difficult because even though people reduce their calories, they are still eating unhealthy food, unknowingly, and sugar creeps into many foods without any obvious signs. A good example will be tomato sauces and other sauces that have high sugar content.

If you are an athlete, your calorie requirement will be much higher than the average person. You will need to gauge how many calories you are expending during your workout and eat accordingly.

The paleo diet does not allow the consumption of rice, bread, grains and starchy fruit. So, if you are training hard and not consuming enough carbs, you may end up feeling lethargic. Or you may lose weight rapidly and end up looking gaunt.

The aim of the paleo diet is to make you look and feel healthy. In order for it to benefit you, you must know its limitations and restrictions so that you can adjust and get the best out of the diet.

While a high degree of compliance is necessary as far as avoiding the “harmful” foods, there is some room for flexibility. You may consume bananas or potatoes if your workouts need more carbs. The rules are not set in stone. Use common sense and make the diet work for you and do not end up a slave to the diet. Then you would have truly mastered the paleo diet.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempsey's Resolution Fitness

for

The Chaplain Paul Voorhees Ministry

Paracord Survival Kits now available to order

These small, lightweight, paracord survival kits are loaded with over 10 great survival items that could save your life.

Tools stuffed inside of the 9 feet of paracord:

1) Knife Blade: This blade is sharp enough to cut open a fish, or skin a small animal.

(1) Fire Starter: So you can build a fire without the need for matches.

(2) Lengths of Fishing Line: This translucent line will help you rustle up a dinner in a flash.

(2) Fishing Hooks: Pre-attached to fishing line to make your catch as easy as possible.

(2) Fishing Weights: To make sure your fish can find the hook.

(2) Bobbers: To ensure your hook catches the fish.

(2) Swivels: To keep fish on the line.

(1) Piece of Tin Foil: Used to cook dinner or to lure fish to your hook, or even to be used as a signal mirror.

(1) Tinder: Helps you get a fire going in no time.

These kits are free. You just cover a small shipping fee.

Great for stocking stuffers and gifts for any occasion.

Order through our link to support the Ministry while getting life saving survival gear.

Get your paracord survival kit here 

Eric Dempsey

Master Sergeant, US Army Retired

Evade and Survive Tactical Training and Equipment

for 

The Chaplain Paul Voorhees Ministry

Easy Ways to Relieve Stress at Home

Easy Ways to Relieve Stress at Home

While it is not uncommon to experience stress, possibly even on a daily basis, it is also possible to find relief. Here are some natural ways you can find relief from stress in the comfort of your own home.

Avoid These Unhealthy Methods

Before you start looking at the healthy ways to relieve stress at home, you should be first aware of the ways you should avoid helping with stress. While these habits might seem like they are helping, you are actually heightening your stress overall. Make sure you don’t turn to the following unhealthy coping mechanisms:

· Drinking alcohol

· Smoking cigarettes

· Binging on junk food

· Avoiding responsibilities

· Sleeping too much or not enough

· Turning to drugs or pills

· Making erratic or dangerous choices

· Keeping busy to avoid your problems

Move Your Body More

One excellent way to relieve your stress on a regular basis is by getting your body moving. This keeps your mind occupied, releases endorphins and serotonin in your brain, and can be a healthy way to distract yourself from your problems. Even if you are not accustomed to working out a lot, there are ways to ease into a new workout routine. If you have a swimming pool, you can start swimming laps just a few at a time, then increase it every day. You can start taking your dog for a longer walk during the day or dancing in the living room with your kids.

Try Meditation While it might seem difficult, meditation can be easy if you just give it a chance. It does take some practice, but before too long you will discover just how helpful it is. It not only helps to relieve stress, but can help with anxiety, depression,

and other problems you experience in your life. An easy way to start meditating is by using visualization. Sit in a quiet room with your body relaxed and your eyes closed. Just spend a few minutes trying to visualize something that calms you, such as a running creek or waves crashing in the ocean. All you think about is that scene and nothing else for those few minutes.

Take a Lavender Bath

Baths in general can be relaxing, but there are certain essential oils that can be very beneficial. Lavender is one of the best ones for relaxation and stress relief. All you need to do is add a few drops of lavender oil to your bath then enjoy the calm you feel. You can also try lavender bath salts or bubble bath for the same effect. 

Eric Dempsey

MS, Stress Management Coach

Dempseys Resolution Fitness

for 

The Chaplain Paul Voorhees Ministry

Free Mini Multi Tool

The holidays are approaching and you need to find special gifts and stocking stuffers for family and friends.

Why not provide a gift that has functional use, like the 7 in 1 mini multi tool?

This mini multi tool has great features and is small and lightweight.

It is a perfect addition to everyone's everyday carry kit (EDC) or survival kit.

The best part about it is that for a limited time, survival life is giving these away for free.

They just ask that you cover the small shipping cost.

We all carry and use these mini-multi tools at the Ministry.  We personally use Survival Life products, which is why we choose to sell their brand.

Support the Ministry and grab some great functional multi tools for your friends and family.

And make sure that you get one for yourself.

God bless you!

Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer
Dempseys Resolution Fitness

for

The Chaplain Paul Voorhees Ministry

Can Weightlifting Help With Diabetes?

The numerous health benefits of weight training has been known for many years.  There are dozens of scientific research studies which show various aspects of weight training benefitting different conditions and situations.

Many people do not realize that the scientific studies also show a direct benefit of weight training, for those with type II diabetes. Some studies like Shiroma et al., 2017, and Grontved et al., 2014, are general in nature and only speak of the risk reduction benefits of weight training, for those with diabetes. Other studies, such as Cheng et al., 2007, show that frequent weight training may lower your fasted insulin levels, and increase insulin sensitivity.

Bird & Hawley, 2017 report that resistance training and aerobic training combined in a program, may be the optimal prescription of exercise for maximal benefits. Of course, nutrition and lifestyle factors weigh in on this heavily.

Ultimately, mindset, fitness, nutrition and lifestyle are the foundational pillars upon which all health matters reside.

Instead of taking another expensive synthetic drug with many negative side effects, try hitting the weights, going for a walk, eating healthy, and lowering your stress levels by breathing drills and meditation.

Popping pills is a shortcut that rarely leads to health. Hitting the weights, however, puts you on the right path to control your glucose levels and manage your diabetes. And for those of you who do not have diabetes, weight training will greatly reduce your risks of developing diabetes in the future.

The weight set is your friend. Hit the weights! Start today.

If you are interested in learning stress management techniques, you can look here.

God bless you! Have a great week.

Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer
Dempseys Resolution Fitness

for

The Chaplain Paul Voorhees Ministry

Ranger Eric's Product of the Week: Blackhawk Serpa CQC Holster for the Glock 17

Product highlight for the Blackhawk Serpa CQC holster for the Glock 17.

You can read more about the holster at the Ranger Joe's website here

Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer
Dempseys Resolution Fitness

for

The Chaplain Paul Voorhees Ministry

Breaking Age Related Norms with Baby Boomers

In the past, after World War II, a new kind of generation was born in the United States. Because of the after effects of the World War II, the United States experienced an economic boom, which resulted in high income jobs, and unemployment rates were non-existent.

Education was also enhanced by the government and universities and colleges were prompting people to get a college degree. Education was cheap, and was readily available. In fact, many took college courses to open up higher paying job opportunities

Because of this lifestyle, many people became financially secure and prompted them to produce more children. After the World War II and before the start of the Vietnam War, there was a significant increase in birth rates. This generation is called the baby boomers era. People who were born within this period are called baby boomers.

First of all, the baby boomers grew up in a world where unemployment was virtually non-existent and their parents had high income jobs.

Baby boomers also came of age during the time that the civil rights protests were on the streets. In fact, most people who protested for civil rights and equality were baby boomers. They fought against race, creed, gender, and age discrimination. Because of the world they grew up in, baby boomers are considered to be politically active and are watching every move that the government makes.

Another reason why baby boomers are so politically active is that they also grew up during the Cold War, where the socialists and communist governments were the enemy. The American military was also the most powerful military force in the world during those times. They experienced the arms race against communist Russia and have been brought up by their parents knowing that the United States is the most powerful nation in the world.

Culturally speaking, baby boomers also introduced a new kind of music called rock + roll. They introduced and accepted the different kinds of music that has been popping out during this era, including jazz, rhythm and blues, and rock + roll. In fact, most of the music you hear today is influenced by the music baby boomers introduced.

In every generation there is a distinct norm that you will see. In the baby boomers generation, you will see that they are not really retiring and are continuing to work. They are more focused on their careers and are very politically active. Ex-presidents, Bill Clinton and George W. Bush are the first two baby boomers who held the highest office of the United States.

Baby boomers want to follow their passion, give something back to the society, and are always trying extra hard to achieve their maximum potential. You will also observe that baby boomers that are already in the retiring age are still continuing to work today. This is because they want to be active in activities that make them happy and retirement is not one of them.

Baby boomers are also more concerned about their health than their parents were. Because of this, they constantly visit their doctors and know the value of their health. In fact, studies suggest that baby boomers will live longer than their predecessors.

There are four things that you can expect from baby boomers, once they reach the retirement age:

ï Total retirement
ï Entrepreneur
ï Worker
ï Volunteer

Most baby boomers prefer to have their own business. Or, if they are incapable of starting their own business, they often do volunteer work that they are interested in. Sometimes, you will see some baby boomers traveling all over the world to help the less fortunate with charity events.

They also expect respect in the workplace but they seldom find it because of age discrimination. It is ironic that these people are being discriminated against in the work place, when they were some of the people who fought for equal employment and civil rights.

Baby boomers are taking advantage of their freedom to do whatever they want. They do this by contributing to society, or they do something that they truly enjoy. They are a generation who are passionate about their careers and they expect to be respected.

Eric Dempsey

Master Sergeant, US Army Retired 

MS, ISSA Master Trainer

Dempseys Resolution Fitness

for

The Chaplain Paul Voorhees Ministry