What Kind of Carbs Can I Eat if I'm Living the Paleo Lifestyle?

What Kind of Carbs Can I Eat if I'm Living the Paleo Lifestyle?

The paleo diet is often associated with low carbs and a heavy met consumption. This does not necessarily hold true. Unlike the Atkins diet, the paleo diet is not focused on reducing carbohydrates. It is more about inclusion and exclusion of foods.

It is recommended that you only consume foods that are allowed on the paleo diet and avoid foods such as processed foods, grains, dairy, sugar, artificial additives, etc. Just by eliminating these foods or foods that contain these ingredients wipes out a whole bunch of choices that we have.

The average person consumes a daily diet that has almost all these forbidden ingredients. If you can’t eat grains, that means, rice, bread, pastas, cakes, etc. are all not allowed. Of course, your carb intake will drop significantly.

Now that most of the “normal” carbs are not a part of your diet, you have a small list of carb choices that you can choose from. Even these carbs are not as starchy. So, it will be really difficult to get fat with the paleo diet.

Some sources of dense carbs that are allowed in the paleo diet are taro root, plantains, white potatoes, sweet potatoes, cassava, parsnips, yams, lotus roots, beets, carrots, pumpkins, onions, squash, rutabaga and a few more.

Even with carbs, there is a grey area. Bananas and potatoes are generally not recommended. Frankly, if you think that you need the carbs, then by all means, eat these. The rules are not set in stone. Eating bananas is no way as harmful as finishing up a tub of ice-cream. So, some leeway can’t hurt.

Generally, most people who start on the paleo diet, just want to lose weight, get in shape and become healthier. As long as they cut out the foods on the “no-no” list, they will achieve all their goals. There is no need to split hairs about the level of starch in the different vegetables.

Taking things to the extreme is never beneficial. The paleo diet is meant to help you. You are not supposed to feel enslaved to the diet. Stay true to the core concepts such as eating wholesome foods and avoiding the junk. That’s really all there is to it.

You might be wondering how much of your diet should be comprised of carbs. 20% would be a reasonable estimate. If you are an athlete who engages in endurance training or high-intensity training, you may increase your carb intake.

There are a few instances where people may wish to cut out all carbs and opt for a ketogenic diet which is high in fats. This technique is usually employed by bodybuilders so that the body burns any remaining fat stores. This will reduce their bodyfat percentage further into the single digits. They will be ripped and in shape for competition.

The average layman has no such concerns. So, you do not need to be overly concerned about your carb choices. Just stick to the list and eat in moderation. As long as you avoid rice, bread, pastas and grain based carbs, your carb consumption will not lead to massive weight gain or spiked insulin levels.

That pretty much says everything that you need to know about the paleo diet and carbs in a nutshell. If you wish to delve into the matter more deeply, you should grab the paleo book "Living Life the Paleo Way" and immerse yourself in it.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

For 

The Chaplain Paul Voorhees Ministry

Dealing with Mosquito Bites

Mosquito Bite Treatment

No matter where you live, there will always be pestering small creatures that will be such a pain. They are known as being very successful in their means of survival because they can easily adapt to whatever sort of environment that they encounter. Even though they are small, they can be very hazardous. Over the years, there have already been plenty of casualties due to their attacks. Treating mosquito bites properly is very important, especially in a survival situation.

Mosquito bites are such an important issue, especially for those who are living in tropical regions, because it can be very lethal. Malaria Fever, Dog Heart Worm, Yellow Fever, West Nile Virus, Dengue Fever and Systemic Lupus Erythematosus are just some of the potentially fatal diseases. Mosquitos will always be feeding themselves from humans although, there are some that also do with animals, because they are parasitic. It means that they live off a host rather than devouring it. They are experts in the field of preying on other existing classes that thrive.

The latest types of antihistamines and anesthetics can bring temporary yet quick relief from mosquito bites. On the other hand, hydrocortisone cream may have a slower relief but has longer effect. Even just a single application can improve the condition. Application of Xylocaine Gel can result in immediate respite from the itching. As for those that are experiencing edema and aches, Ibuprofen Gel is a perfect remedy for stings. 

For mild local reactions, the area should be cleaned and a cold compress applied. Oral analgesics can be given for pain, and a mild corticosteroid cream applied to reduce inflammation and itching. Large local reactions can be treated with an oral antihistamine.

As for the other cited grave conditions, the person should be seen by a physician to receive the proper treatment. Watch out for any dangerous or alarming conditions. Symptoms can include rashes, shortness of breath, swelling in the face, light- headedness or difficulty swallowing. These symptoms can occur within minutes or up to an hour after the bite has occurred. 

Most of the time, the itching from the bite will fade away. If it continues more than a few days or gets worse, see your doctor immediately. For home medications, baking soda and meat tenderizer can used in a paste to relieve the itching.  Baking soda and water: Make a paste with baking soda and water, apply it to the bite and leave for a few minutes before washing off. Baking soda and water make an alkaline solution, which neutralizes the pH of the skin to provide itch relief. Do not scratch your mosquito bite with your nails or dirty hands. Keep the area clean to prevent infection. 

Wear long sleeve shirts and full length pants when going into a wooded area. Use insect repellant like Off or Cutter on all exposed skin. Mosquito nets can be helpful in campsites. Use common sense. Seek medical attention if a bite gets worse.

Eric Dempsey

Master Sergeant, US Army Retired

Evade & Survive Tactical Training & Equipment

For

The Chaplain Paul Voorhees Ministry

Image credit: 

https://pixabay.com/en/tiger-mosquito-mosquito-49141/

GMOs And Your Food 101

GMOs are animals and plants who have been genetically altered. They are modified so that our crops and more resistant to pests, weeds, and any other diseases that typically threaten them. They tend to have a longer life, travel well, and in many cases reduce the cost of the product, too.

It's common for GMOs to feature in mass-produced products, while the US did pass a bill requiring some GMO ingredients to be listed on labeling, there are loopholes that allow manufacturers to get around it or skip certain ingredients.

It's become a common method of farming because it is more cost efficient for both farmers and producers.

Is It Safe To Eat GMOs?

Dozens of countries across the planet have placed restrictions (or bans) on producing GMOs. Why?

Quite simply, these countries do not believe that GMOs have been proven to be safe.

The consensus has simply been that in the studies so far, it doesn't appear that GMOs are unsafe (https://allianceforscience.cornell.edu/blog/mark-lynas/gmo-safety-debate-over).

It is hardly the win that GMO activists have claimed it to be.

The Widespread Use of GMOs

The majority of both soybeans and corn that are grown in the US have been genetically modified. In fact, The Center For Food Safety reports that it is believed that around 70% of American processed foods stocking the supermarket shelves now contain at least one ingredient that has been genetically modified. There are a number of crops that are unrestricted and while there have been court orders to prevent their planting, the USDA hasn't enforced it. 

The Risks of Genetic Engineering

The outward risks of genetically engineered foods fall into three categories:

1. Environmental Hazards
2. Human Health Risks
3. Economic Concerns

While research continues to emerge, some studies have found problems with GMO use.

This study published in the Journal of Applied Toxicology in early 2012 explains it best: “Insecticidal Bt toxins such as those produced in genetically engineered plants can be detrimental to human cells. Researchers at the University of Caen (France) showed that toxins produced in, for example, the genetically engineered maize MON810, can significantly impact the viability of human cells.”

How To Avoid GMOs

The simplest way to avoid consuming GMO products is to buy organic foods wherever possible. The processes that organic producers use ensure that your food hasn't been genetically modified, it is not subjected to planting on land that has been treated or sprayed with chemicals. Separate machinery is used to prevent contamination and the ingredients are stored separately, too.

If the cost of organic products makes your stomach turn there is a way to find a good balance. Fruits and vegetables with a hard or thick skin are the safest non-organic products for you to purchase as it's more difficult for toxins to reach the fruit or vegetable itself. However, when it comes to those fruits and vegetables with soft skin (or skin that you eat) you should always buy organic.

What Will GMOs Do To My Health?

While there have been numerous studies on GMOs, the general consensus (only reached recently) is that they do not appear to be unsafe. However, because the products weren't labeled or tracked for so long, it is challenging to get a true picture of what potential human health problems may stem from the consumption of GMOs. While we don't know that GMOs actively harm human health, we also don't truly know whether they are unsafe. 

Long before any studies were done in humans, countless animal studies indicate serious health risks associated with GMO food consumption.

In April 2012, the results of a comprehensive two year study—the first long term feeding study ever performed—were in: feeding Monsanto’s RoundUp-ready corn, as well as “acceptable levels” of RoundUp in drinking water to laboratory rats, was proven to be highly toxic to health.

The results were sobering: treated rats died 2–3 times more often than control rats, and more rapidly. Female rats developed large mammary tumors almost always more often than and before control rats; their pituitary was the second most disabled organ, and their sex hormonal balance was modified.

Meanwhile male rats suffered from liver congestions, with necrosis occurring 2.5–5.5 times more frequently. They likewise presented 4 times more large palpable tumors than control rats, and these tumors occurred up to 600 days earlier. Biochemistry data confirmed very significant kidney chronic deficiencies for all treatments and both sexes, 76% of the altered parameters were kidney related.

What Do GMOs Do To The Environment

GMOs may be leading to the growth of superbugs and superweeds as these become more resistant to the pesticides and herbicides being used, thus increasing the need for more of it to be used or a stronger version to be created.

The Organic Center found that in the first 13 years of GMOs in commercial use, those crops increased herbicide use by over 350 million pounds.

It appears as though that the majority of GMO crops are being used to feed livestock in the richer nations, rather than putting food in the bellies of poor nations. South America produces large amounts of GMO soybeans, but they are going to feed Europe's livestock. Additionally, there is a potential risk that poor farmers are being displaced, thus making locally consumed products more scarce. 

While the final verdict has yet to be seen, many oppose GMOs. The people making billions of dollars off of GMOs think that they are great, obviously. 

In the end, it is up to you to decide. 

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

For

The Chaplain Paul Voorhees Ministry