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

Caveman in the Kitchen: Protein Cake

In this episode, I make a protein cake from scratch with ingredients on hand. 

It turned out good and gave me another nutrition packed source for this week’s meal plan.

Watch the video to see the ingredients. It is all good, healthy stuff.

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: Phenix Gear Plate Carrier and the Tough Hook

Product highlights for the Phenix Gear modular operator plate carrier, Tough Hook, and 3 mag shingle from Ranger Joe’s.

View items on the Ranger Joe's webpage here.

Eric Dempsey

Master Sergeant, US Army Retired

MS, ISSA Master Trainer

Dempseys Resolution Fitness

for 

The Chaplain Paul Voorhees Ministry

Herb & Spice Folk Remedy for Arthritis

  
Folk Remedy – Targeted Supplementation Using Herbs & Spices 

This is for informational purposes only. This information is not intended as medical advice. 

Always consult your doctor before trying any new fitness or nutrition program.

Here is a list of just a few herbs and/or spices that can add to the reduction of arthritis and its complications. Be sure to do additional research on what we mentioned here but introducing any and all of these spices and herbs into your diet is a positively great idea if you do not have any allergies or sensitivities to them. We highlighted the two best but each should have a place in your spice cabinet (see below):

· Licorice

· Red pepper

· Wild cucumber bark

· Rosemary tea

· Stinging nettle (juice /tea)

· Ginger tea

· Feaverfew

· Black Cohosh

All of these herbs and spices can be found in almost any health food store and all have benefits to easing arthritic flare-ups. Make sure you get the original unprocessed herb (original form).

Stinging nettle is actually the official cure in Germany for rheumatoid arthritis. One tablespoon of the condensed juice three times a day is considered to be a good dosage level or 3-5 cups of tea made with a generous amount of the herb brewed with hot water; but consult your naturopath, doctor and / or licensed herbalist.

Note: Several important arthritis foundations suggest adding daily doses boron as a form of treatment for arthritis. The mineral boron is found occurring in stinging nettle along with a powerful anti inflammatory. Typically people make tea and / or juice extract from the product.

Wild Cucumber Bark – is one of the best treatments for rheumatoid arthritis and other related inflammatory issues. Wild cucumber bark is also a laxative so experiment with dosages (about a ground teaspoon three times a day) in a strong tea.

Note: The herb is particularly effective at elimination of hip pain relief

Photo credit: http://www.ufmcpueblo.com/perils-knee-pain/

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: Fox Tactical Advanced 3 Day Combat Pack

Ranger Eric's Product of the Week is the Fox Tactical Advanced 3 Day Combat Pack from Ranger Joe's.

This is a high quality pack which has many storage compartments and a large capacity.

Ranger Eric Approved!

For more information about this product, CLICK HERE.

Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer

Dempseys Resolution Fitness

and

Evade & Survive Tactical Training and Equipment

for

The Chaplain Paul Voorhees Ministry

Eating Healthy On A Budget

If you have problems eating healthy foods because

of the prices, you'll find these tips to be just

what you need to eat healthy on a budget.

1. Eliminate junk food

Doing your shopping on your own is the easiest way

to shop, as children and sometimes spouses are

usually the ones requesting junk food. Shopping

alone will prevent this, and ensure that you only

buy the foods you need.

2. Water or milk instead of soft drinks

You can still enjoy your favorite drinks at a

sporting event or night out, although you should

stick with the smallest size when shopping to save

money and calories. Children and adults can drink

milk or milk products on a daily basis. Milk will

also help you get strong and provides calcium for

healthy bones and healthy teeth.

3. Buy fruits in quantity

Whne they are in season, buy fruits in quantity

and freeze any extras. You can buy several pounds

this way, and freeze extras to have them when the

fruit goes out of season. Wash the fruit well,

remove any spoiled pieces, dry thoroughly, then

freeze in plastic zipper bags.

4. Meats and beans

Meats and beans are good sources for protein.

Lean meat is more expensive than meats with a lot

of fat. Canned beans are a great deal as well,

as they give you protein at a great price.

5. Beans as a substitute

You can use beans as a substitute for meat on a

regular basis. There are several varieties,

which you can prepare in a crock pot, so when

you return home, it is ready to consume.

The USDA recommends eating beans at least 4 times

per week. If you experience gas after eating

beans you should try washing them, covering them

with water, bringing the water to a boil, then

draining it off and refilling the pot.

6. If you live in a coastal area or an area

where fish are around, make that an integral

part of your diet. You can catch them from the

lakes or rivers, saving money in the process.

7. Peanut butter is great for those on a budget

as it's popular with almost everyone. You can

use it for sandwiches instead of eating hot

dogs. It does need to be refrigerated, although

bigger jars can last you for weeks.

8. You should fill up with foods that have a high

content of water. Watermelon, salads, and even

sugar free gelatin are all great examples.

Eating healthy is always something you can't go

wrong with. You can eat healthy for just a few

bucks, which makes it perfect for those on a

budget. 

9. Get generic brands and non -organic food to save money.  

You can research online about what optimal choices are for 

non-organic fruits and vegetables. 

There are many more ideas and methods that you can 

use to save money. These are just examples. Continue to research different ideas 

and techniques to manage your meal plan and budget. Now, you don't need a lot of 

money to have the lifestyle and health you've always wanted.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

for

Chaplain Paul Voorhees Ministry

Ranger Eric's Product of the Week: Phenix Gear EMT Pouch

Ranger Eric overviews and highlights the Phenix Gear EMT Pouch from Ranger Joe's.

This is a great pouch, which was specifically designed to be used for your IFAK (individual first aid kit).

Military, law enforcement, survivalists, airsofters, hunters, fisherman, campers, hikers, and all outdoorsman should have quick access to the life saving gear found in an IFAK.

The Phenix Gear EMT Pouch securely holds this needed life saving gear, and provides a rugged, lightweight container to keep this gear close at hand.

Visit the Ranger Joe's website to see the product info. - Phenix Gear EMT Pouch 

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

for

The Chaplain Paul Voorhees Ministry

Ranger Eric's Product of the Week: Tru-Spec H20 Proof Wet Weather Gear

I couldn’t let a rainy, miserable, dreary day bring me down.

I rejected the option of splashing around, singing and dancing in the rain as I feared I may throw my back out, and the neighbors would probably call the Sheriff on me.

So instead, I threw on my wet weather gear from Ranger Joe’s and headed out into the fray.

I set up a hooch and cleared some storm debris from the survival site, while wearing Tru-Spec H2O proof parka & pants in multicam.
It worked great and kept me totally dry, even during the downpours.

Thumbs up!

Check it out here

Eric Dempsey

Master Sergeant, US Army Retired

MS, ISSA Master Trainer

Dempseys Resolution Fitness

for

The Chaplain Paul Voorhees

4 Reasons To Stop Eating White Bread

4 Reasons To Stop Eating White Bread

There's nothing wrong with including bread in your diet, right? Well, it turns out it depends on the type of bread it is you're eating. Whole grain breads provide you with vitamin, minerals, and fiber – they're a great addition to your diet.

Unfortunately, white bread isn't just unhealthy, there's more to it than that. If you're trying to decide whether to ditch white bread or stay the course, check out these four major reasons that will help make your decision a bit easier.

Reason 1 – No Nutritional Value

To make white bread you first need white flour and unfortunately, white flour has been completely stripped of its nutrients. While manufacturers do enrich white flour with vitamins and minerals, it's only in small amounts.

The flour is made primarily of starch. On the other hand, you have whole-grain breads which are made from germ and bran as well, which is packed with minerals, vitamins, protein, fiber, and healthy fats.

Reason 2 – Full Of Preservatives & Additives

Additives, preservatives like calcium peroxide, ammonium sulfate, mono, DATEM, and diglycerides are all found in the average white bread loaf. There is absolutely no nutrition found in white bread, it's created with the express purpose of being a filler that is soft and has a longer shelf life.

We talk about foods being whole, living, and dead. You can categorize white bread as a dead food. Other dead foods include processed, junk foods and fast foods. If you want to eat well, choose whole and living foods – that includes lean proteins, fruits, vegetables, and whole-grain breads (and pastas, etc.).

Reason 3 – It Won't Bring You Satisfaction

While white bread is a filler, what it won't do is leave you feeling satisfied. White breads are high on the glycemic index and cause a spike in your blood sugar and with that delicious carb rush comes a nasty carb crash. Whereas, you can choose whole-grain breads which release energy slowly – whole-grain bread fills you up more, leaves you feeling fuller for longer, and you don't need to worry about a nasty carb crash either.

Reason 4 – It Will Lead To Weight Gain

Harvard University says, eating white bread in large quantities is going to lead to weight gain. You may think it's okay because you checked the calorie count and it's not too bad, but white bread can lead to cravings which will cause you to eat more calories the rest of the day.

When you strip away the benefits of a product just to leave the starchy remains you're going to go through those spikes in blood sugar and when you crash you will crave. It's a nasty cycle to get caught up in and eating white bread simply perpetuates it. Without the necessary fiber content, you end up hungrier as white bread leaves your stomach quickly.

You may have chosen to cut white bread from your diet, but you can't forget about the other sources of white bread that you may still be eating. Bagels count, as do English muffins, baguettes, French bread, and pizza. Refined carbohydrates the sugar in your blood ends up being stored as body fat.

In fact, some researchers are looking into the link between depression in post-menopausal women and refined carbohydrates. Dropping white bread from your diet is one of the easiest diet and lifestyle decisions you can make, all you need to do is reach for the whole wheat.

If you aren't convinced and you choose to continue eating white bread then you need to ensure you consume it in the appropriate portions and as part of a healthy, balanced diet. You can use the USDA's MyPlate to keep yourself on track.

It recommends a diet of 2,000 calories a day and you should only consume 6 oz of grain (each day), to put that into context one ounce is half a slice of bread. However, half of your daily grain count should be whole-grain.

Know the chemical Alloxan-another reason to avoid white bread.

Ounce wheat kernels are stripped of their bran and germ layers, it still a natural flour that is just white but still contains residual outer fibers. The industry is not happy until every trace of fiber is removed. The flour then goes through a process of whitening which is similar to any chlorine bleaching process. A similar chemical to chlorine but leaves a residual byproduct called Alloxan.

Unfortunately alloxan is very toxic for all animals causing the destruction of beta cells in the pancreas. These cells are responsible for insulin production. Alloxan is so effective in destroying beta cells that is the standard laboratory drug to artificially induce diabetes in rats for drug tests and other studies. So white bread potentially can contribute to diabetes. Not cool! Once in awhile probably won't matter, but repeated use could become a problem. Easier to just stay away from it all together.

 
Photo credit:

https://media.npr.org/assets/img/2013/01/11/white-bread-9aca49dd298d29eba19afe086778b821bc7f90fd-s800-c85.jpg

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: Mechanix MPACT Gloves

Ranger Eric gives an overview of his experiences with the Mechanix MPACT
gloves from Ranger Joe's.




Law Enforcement and all branches of our military trust their hands with M-Pact gloves. Impact absorbing Thermal Plastic Rubber (TPR) is sonic welded to the glove for flexible protection against common blunt force impact injuries and skin abrasions. The uniquely designed Impact Guard frees your index finger for smooth trigger guard entry and mobility. Armortex grip panels on the thumb, index finger, and palm increase mileage and gripping power for intricate tasks. High impact PORON XRD cushioning in the palm provides relief when you're fully engaged so you can maintain your focus.

Molded TPR knuckle and finger impact protection
Rubberized grip on thumb and index finger for improved control and abrasion resistance
TrekDry top-hand material helps keep hands dry and comfortable
Second-skin fit with Hook & Loop closure
Machine washable. 

S, M, L, XL, 2X. 

Black, MULTICAM.

Buy your gloves now from Ranger Joe's!

Eric Dempsey

Master Sergeant, US Army Retired

MS, ISSA Master Trainer

Dempseys Resolution Fitness

For

The Chaplain Paul Voorhees Ministry

5 Tips to Start Eating Clean Today

Eating clean may seem like a simple notion but adopting the lifestyle itself can prove challenging for most. Whole foods like fruits, vegetables, healthy fats, plant-based proteins, and whole grains become the staple of your diet. Meanwhile, you reduce your intake of large amounts of sugar, salt, unhealthy fats, refined grains, additives, and preservatives.

Making such a change can be daunting. Upon transitioning into clean eating, it is highly likely you will encounter a few bumps in the road. The good news is that clean eating doesn’t have to be a difficult task. After all, this way of life is all about eating the healthiest of food groups. With proper tips and a clean eating playbook in hand, you can successfully navigate the bumps to reach the other side.

Here are five tips on how to start eating clean today.

Start with a Single Meal

Avoid making sweeping changes to your diet right away. Consider this; it may require a full year for you to make the transition. Instead, make gradual changes to your eating habits by starting with a single meal. According to Prevention Magazine, breakfast is an excellent choice for initiating your move to cleaner eating. Begin by removing processed meat like sausages and replacing it with two eggs or ditching those sweet cereals for whole-wheat toast and unsweetened peanut butter.

Plan Your Meals and Cook Your Own Food

Consistently planning your meals is the best first step you can take. This plan becomes the basis for your shopping list and what it is you will consume for the week. It also helps you to stay on track. Use the plan to introduce new foods into your meals slowly and as a method to gradually remove the bad stuff. Remember, try to avoid cutting everything out at once. Your body will not be able to adjust. Instead, plan each week out methodically. Keep a few of your favorites but make small changes.

Next, cook your food as much as possible. The only way to know what’s in your food and about to go into your body is to prepare it yourself. This action will enable you to feel confident in the fact that you are keeping with your new standards for clean eating. Research meals that fit the clean eating lifestyle. Sites like eatingwell.com and cleaneatmag.com are fantastic sources of information. YouTube university also offers a wealth of videos with clean eating recipes.

If planning to eat out with your friends, do all that you can in advance to prepare for the experience so that you can stay on track.

Keep Your Produce in Stock

One of the most significant components of clean eating is fruits and veggies. Make sure you stock up on your fruits and vegetables. Fruits and vegetables will provide you with much-needed fiber which plays a critical role in reducing inflammation in the body, lowering cholesterol, and managing heart disease.

Eat Five to Six Meals Per Day

Eating clean will require you to eat frequent meals. This effort will help to ensure you are taking in adequate nutrients and keep your belly satisfied. Also, it will ensure that you avoid regular, unhealthy snacking.

Give Yourself Permission

Permit yourself to eat a little junk food from time to time without feeling guilty (Prevention Magazine). A taste of the bad stuff from time to time will not sabotage your clean eating lifestyle. If you deny yourself a few guilty pleasures all the time, it can set you up for failure down the road.

These are just five tips to help you start eating clean today. Every step you take towards clean eating will bring you closer to a healthier way of living. Make your experience a positive one. Your body will thank you.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Living Life The Paleo Way

for

The Chaplain Paul Voorhees Ministry

Ranger Eric's Product of the Week: Gerber Strongarm Knife

Ranger Eric tests the Gerber Strongarm fixed blade knife.





It is available from Ranger Joe's here.


Chaplain Paul Voorhees Ministry

Ranger Eric Product of the Week: The Woods Chogan Tomahawk

I tested the Woods Chogan Tomahawk from Ranger Joe's, while doing storm prep on
the survival site.

Rogers' Rangers Standing Orders #19: "Let the enemy come till he's almost close enough to touch.

Then let him have it and jump out and finish him up with your hatchet."

  The Tomahawk performed flawlessly.

It is tough and sharp.

I highly recommend this Tomahawk.

Ranger Eric Approved!

Check it out here at the Ranger Joe's website.

Eric Dempsey
Master Sergeant, US Army Retired

for

The Chaplain Paul Voorhees Ministry