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About our guest blogger:

Elizabeth is a previous 1 Meal – 1 Workout podcast guest that’s lost 150+ lbs by eating Paleo! She not a registered dietitian (unless I missed something), but she’s done the work and educated herself on how to eat healthier! I’ve asked her to share some of her wisdom with us.  Thanks, Elizabeth.

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First, let me say a big thank you to Aaron for having me as a guest on the 1Meal1Workout podcast and now as a guest blogger. I’ve enjoyed both the podcast and blog for a while now, and it’s exciting to be able to contribute to something (and someone) I’ve admired and been entertained by so much!

Let’s dive right into it, with a little talk about why- and how- eating paleo helps to burn fat and promote weight loss.

The Standard American Diet (SAD) promotes a grain-heavy lifestyle. But grains, along with sugars and other carbohydrate-dense foods, have a high glycemic index (HGI), meaning they raise your blood glucose levels quickly and significantly. This hard and heavy rise in the blood sugar elicits an insulin response from the body (insulin being the hormone secreted by the liver to carry the glucose into the actual cells), with the intent to break down those carbohydrates and convert them into energy. However, the high spike in the blood glucose levels, because it is so strong, can encourage an over-response and an overproduction of insulin. This unused insulin is resultantly stored as more fat. Nice, huh?

After hitting the top of a spike from HGI foods, the blood glucose level then does a roller-coaster dive, falling off equally dramatically once the carb energy is used up. Now, protein, fats, and carbohydrates are all sources of fuel and energy for the body, and the body can switch between converting these different food types to energy. But! Breaking down the proteins and fats is a little more work, requiring more effort. When those easy-to-burn carbs are gone, the body tries to get our attention with complaints for more quick and easy energy (the emphasis being quick and easy). This is why we feel hunger just hours after eating and get food cravings, headaches, nausea, lightheadedness or dizziness and more- the body is signaling that it needs more energy sources to use up that extra insulin and have more fuel. Feed me, Seymour!

By the time the body has really switched to burning fat in the fat stores for energy, we’ve already begun to eat something to counteract those body complaints with more foods- usually high-carb ones. And so, the the roller-coaster ride continues.

Paleo, however, takes the crazy dips and valleys out of the equation, because a paleo diet is low-to-moderate carb, avoiding those High Glycemic Index foods. Most carbohydrates in the paleo meal plan come from fruits and vegetables, which are naturally low in carbs and have a low HGI to begin with, so the they affect the blood glucose level in very moderate ways.

Remember that the body can use the protein we eat and the ingested and stored fats for energy too? Because our carb intake on paleo is low, our energy comes from those sources. The paleo body is accustomed to the slow-and-steady release of energy from these foods, and easily switches over to burning the fat stores in between meals without (much) complaint. The blood glucose level rises and falls minimally, insulin is produced in moderate and more exacting amounts (no over-production to be stored as more fat!), and the body can operate as a steady rate, with plenty of energy to sustain us.

With paleo, not only are our bodies operating optimally for fat-burning full time, (especially from those excess stores we have!) we’ve taken the crazy food cravings, the headaches and nausea and lightheadedness from low blood sugar almost completely out of the equation. This helps prevent snacking and overeating, which in turn encourages more weight loss with the consumption of less food overall.

There you have it- a condensed version of how and why a paleo diet yields great weight-loss results. Questions? Comments? I’d love to hear from you.
Thanks for reading!

~Elizabeth

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Read more:

www.CaveMomChronicles.com

About our Guest Blogger:

David Haas joined the Mesothelioma Cancer Alliance in 2011 as a cancer support group and awareness program advocate. In addition to researching the many valuable programs available to our site’s visitors, David often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations.

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Exercise Can Help Control Cancer

Cancer is one of the major killers of Americans today. Each year, hundreds of thousands die from lung cancer, prostate or breast cancer, colorectal cancer, and mesothelioma.

Exercise is a key component in the fight against cancer. Research has shown that exercise retards cancer growth at several different sites. Exercise also can help fight cancer through enhancing the activity of some cells in the immune system like natural killer cells (white blood cells that kill certain types of cancers), cytotoxic T cells and macrophages.

Animal studies of mice with malignancies indicated that exercising animals showed inhibited tumor growth, extended survival time and even occasional complete tumor regression when compared with sedentary, control animals. In addition, evidence suggests that lack of exercise puts men at heightened risk of colon cancer and women at heightened risk of reproductive system cancers.

Just as the idea of heart patients exercising shocked people 40 years ago, the notion of exercise for cancer patients might surprise many people today. While there are many side effects of cancer, the biggest problem for cancer patients isn’t hair loss or vomiting, but fatigue. There is no medical treatment for fatigue except rest. For many of these patients, the more they rest, the worse they feel.

While a certain amount of rest is good, too much may decrease energy levels. Exercise can counter this “fatigue spiral”, improve physical functioning and possibly enhance immune function.

There are many more beneficial effects of maintaining proper fitness during cancer. Exercise can help empower people with cancer. For many cancer patients, people are always doing things for them, but exercise is something they can do for themselves. It helps give people back a sense of control. In addition to helping them lose weight and increase strength and endurance, exercising makes them feel better. Physical activity can help counter the low self-esteem that may result from cancer treatments.

In general, cancer patients undergoing treatment should focus on light exercise to maintain strength and endurance, and to try to increase their level of function. Cancer survivors in remission should seek exercises that will return them to their former level of physical fitness.

For all cancer patients, an exercise program should include the three basic components of physical fitness: cardio endurance, muscle strengthening and flexibility. Flexibility training can be achieved through stretching exercises or by taking a stretching or yoga class.

Whether you’re trying to prevent cancer or recovering from it, consider improving your level of physical conditioning. Proper fitness could be one of the keys to keeping your body cancer free.

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Read more:
National Cancer Institute article about exercise
David’s bio