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Paleo vs. Primal: What’s the Difference and Why It Matters

Paleo vs. Primal: What’s the Difference and Why It Matters

Picture yourself in the world about 10,000 years ago, long before Great Grandmama and Richard III and even agricultural farming. It’s lunchtime for cave-you, and you’re on the hunt.

With a club in hand, you’re scouring the ancient plains and creeks for… a Twinkie? 

That doesn’t seem right, and many evolutionary biologists would agree. This article will explore modern-day primal vs. paleo diets, the differences between each, and how you can benefit from getting back to basics. 

Primal vs. Paleo Diets

Before diving into the differences between these two biology-based diet trends, let’s consider their similar roots. Both primal and paleo diets focus on human evolutionary biology. While our food sources have changed and evolved rapidly, our bodies have stayed much the same. 

If you could travel back in time to give a caveman a Twinkie, what would happen? Well, seemingly not much. His body would digest the Twinkie in the same way ours would, which is to say: not very well. 

Both the paleo and the primal diet focus on low carbohydrates, high protein and fats, and high vegetable contents. These are the kinds of foods our ancestors would have eaten, and the foods we are still built to eat today. So a Twinkie won’t kill us (or our caveman), but it’s not ideal for health. 

What is the Primal Diet?

The primal diet focuses on foods that our ancestors would have had access to before the agricultural revolution. To figure out what foods fit into a primal diet lifestyle, ask yourself: would my ancestors have been able to find this in nature? 

Acceptable foods on the primal diet include: 

  • Nuts and seeds
  • Fruits, berries, and flowers
  • Vegetables
  • Honey and maple syrup
  • Fish and mussels
  • Meat
  • Wild game
  • Wild eggs
  • Raw dairy products
  • Ancient grains, wild rice, quinoa
  • Tea and sometimes coffee

Foods to avoid include:

  • Grains
  • Beans and legumes
  • Wheat, rye, barley
  • Corn
  • Alcohol
  • Soy
  • Processed oils
  • Sugar
  • Preservatives

People following the primal diet avoid all processed foods. If a food item can safely be eaten raw, it is best to eat it raw to gain all of the nutritional value. Primal diet followers eat fresh and organic food whenever possible. 

What is the Paleo Diet?

The paleo diet follows the same premise as the primal diet. Followers should avoid processed foods and seek foods that our ancestors had access to in nature. The paleo diet is somewhat stricter than the primal diet. 

Acceptable foods on a paleo diet include: 

  • Nuts and seeds
  • Fruits, berries, and flowers
  • Most vegetables
  • Honey and maple syrup
  • Fish and mussels
  • Meat
  • Wild game
  • Wild eggs
  • Ancient grains, wild rice, quinoa
  • Tea

Foods to avoid include: 

  • Dairy
  • Nightshades (tomatoes, potatoes, peppers, eggplant)
  • Coffee
  • Grains
  • Beans and legumes
  • Wheat, rye, barley
  • Corn
  • Alcohol
  • Soy
  • Processed oils
  • Sugar
  • Preservatives

As you can see, both diets are relatively similar. The paleo diet is slightly stricter in that it doesn’t allow any dairy, nightshade vegetables, or coffee. These foods would have been hard to access and potentially poisonous for our ancestors. 

Benefits of a Primal or Paleo Diet

Although it is a tricky diet to maintain in our modern highly-processed, fast-food-loving society, primal and paleo diets can have some great health benefits, including:

  • Weight loss
  • Decreased abdominal fat
  • Improved blood pressure
  • Improved heart health
  • Improved cognitive function
  • Lower cholesterol

These are all great benefits of paleo or primal diets. Anybody using these diets should use discretion, however. Technically, one could eat nothing but bacon and eggs on a primal diet, but this wouldn’t be good for your health. 

Cleaning the Plate

Both the primal and paleo diets attempt to realign our current food intake with that of our ancestors. In the debate between primal vs paleo, it’s important to note that not everyone is perfect, and these diets can and should be adjusted to suit individual needs. 

Want to learn more about how you can boost your health and change your life? Check out our other articles on dieting, therapy treatments, and more!

 

Start Your Day Right: Great Natural Alternatives to Coffee

Start Your Day Right: Great Natural Alternatives to Coffee

Coffee is Great, But There are Alternatives

Let’s face it, we’ve all had those mornings when it seems like a herculean feat to get out of bed without that morning jolt. Coffee has become such a ubiquitous part of so many people’s lives it can seem impossible to imagine life without it. Coffee isn’t inherently bad, but when you drink an excess of the stuff, it can have adverse effects on your physical and mental health.

But don’t worry, there are so many amazing natural alternatives to coffee that can help you to start your day energized and awake. To find out what they are, read on now.

1. Matcha

Matcha usually comes in powder form. It’s a finely ground combination of processed green tea leaves. While matcha does contain caffeine, it’s in smaller quantities than you’d find in a cup of coffee. 

What’s more, there’s a theory that because of the way it’s released, the caffeine in matcha will leave you feeling less jittery than coffee would. This is down to the presence of the amino acid L-theanine, which slows the release of the caffeine. As coffee alternatives go, it’s pretty healthy.

2. Yerba Mate

Yerba Mate is a type of tea that is commonly consumed in South American countries such as Argentina and Paraguay. It is usually drunk from traditional cups with metal straws. Yerba Mate is a drink similar to tea, and it does contain caffeine, but not as much as coffee.

3. Guarana

Guarana is a plant that grows in the Amazonian rainforest, the fruit of which is used to make a stimulating drink. Guarana is an ingredient that you’ll see in many popular energy drinks.

The caffeine contained in this plant is metabolized slower by the human body. This makes for a less intense and more consistent release rather than the highs and crashes that coffee can cause. This is why it’s one of the best healthy alternatives to coffee.

4. A Cold Shower

If you’d like to kick the caffeine altogether, one of the best coffee alternatives is a good old-fashioned cold shower in the morning. There’s little else that can shock your system and wake you up than plunging your body into cold water when you first get out of bed. As an added bonus, cold showers can also increase endorphins, boost your metabolism, and improve your circulation.

5. Morning Yoga

Any kind of exercise is probably going to help you dust off the cobwebs in the morning. If you prefer to go for a jog or head to the gym, then these are all great options. But there’s something about an energizing yoga flow that gently wakes you up while revitalizing you and getting you ready for the day.

Try These Coffee Alternatives Today

If you’re looking for some natural and healthy alternatives to coffee, why not try some of the above suggestions? Energize your day in a different way with these interesting and exciting options.

If you’re looking for other natural ways to energize and optimize your body, we’d love to help. Get in touch to discuss what treatment options could be right for you.

4 Easy Ways to Improve Gut Health

4 Easy Ways to Improve Gut Health

4 Easy Ways to Improve Gut Health

Your gut is made up of trillions of bacteria; most of which are essential to your overall health. Some, however, carry diseases that can lead to major health complications in the future. 

There are many factors that contribute to the presence of harmful gut bacteria, including your diet and nutrition. With a few alterations to your lifestyle, you can promote a healthy gut and good health overall.

Read on for four easy ways to improve your gut health today.

Eat a Balanced and Diverse Diet

With so many different types of bacteria in your gut, it’s impossible to keep them all healthy with a monotonous diet. Each species requires different nutrients to grow and prevent diseases from forming.

The best way to promote a healthy microbiome is to eat a balanced, diverse diet. This means incorporating a variety of foods into your meals, including plenty of:

  • Fruits 
  • Vegetables
  • Legumes
  • Protein
  • Greens

The traditional Western diet is not particularly diverse, so making an effort to introduce a variety of healthy foods into your diet—while consuming less sugar and saturated fats—is essential for strengthening your gut health.

Eat Plenty of Prebiotics

Prebiotics are foods that promote the growth of healthy bacteria in your gut. They are mainly found in starches and fibers that cannot be digested by human cells—instead, the bacteria in your gut break them down so you can use them for fuel.

While prebiotic supplements are available for purchase, the nutrients appear naturally in a variety of foods. Some foods that contain a high level of prebiotic fiber include:

  • Beans and legumes
  • Onions
  • Garlic
  • Berries and bananas
  • Oats

A diet rich in prebiotics has been proven to cultivate a variety of bacteria that promote a healthy gut. Additionally, prebiotics are thought to reduce triglyceride, cholesterol, and insulin levels in those who are overweight; this serves to reduce the risk of conditions like diabetes and heart disease, as well as strengthen the immune system overall.

Take Probiotic Vitamins

Similar to prebiotics, probiotics play a major role in your gut health. Probiotics are essentially live bacteria found in certain foods that have numerous nutritional benefits.

When consumed, probiotics can change the composition of your gut microbiome; an improvement for those who are affected by certain diseases. Even without a compromised system, evidence suggests that probiotics can improve the efficiency of your gut microbiome. 

However, the easiest way to make sure you’re getting enough probiotics is to take a supplement. Be sure to consult with a doctor before using any supplements to find the right one for you.

Add Fermented Foods to Your Diet

For a more natural way to improve your gut health, add some fermented foods to your diet. Fermented foods often contain probiotics and other nutritional value, with some popular sources being:

  • Yogurt
  • Kimchi
  • Pickled vegetables
  • Kefir
  • Sauerkraut

Visit Amazing Life Chiropractic and Wellness to learn more about improving your overall health today.

An Introduction to Gut Health

An Introduction to Gut Health

Trust Your Gut: A Guide to Gut Health

The gut, also known as the digestive tract or gastrointestinal tract, covers the sections of the body involved in food intake and excretion. The whole digestive tract from mouth, esophagus, stomach and intestines to pancreas, liver, gallbladder, colon and rectum is a part of this system. However, if we talk about gut health, we are talking about the bacteria in your microbiome and the digestion that takes place in your large intestine due to these microbiomes.

All food is broken down in the gut to a basic form so it may enter the bloodstream and be taken as nutrients by your body. However, efficient digestion is only possible when your gut is healthy.

A healthy gut uses its immune cells and healthy bacteria to fight toxic fungi, bacterias and various viruses. Also, there is constant communication with the brain through hormones and nerves to help maintain good body health.  

Role of Gut in Your Body 

One of the latest fields in human biology is gut health. Scientists have been surprised by the complex human digestive system and attempting to understand its functioning. 

Your gut plays a critical role in managing the following:

  • The immune system
  • Autoimmune diseases
  • Mood 
  • Mental well-being
  • Endocrine disorders
  • Skin issues
  • Obesity
  • Cancer

It is critical to maintain gut health since it has such a close relationship with so many other aspects of your health.

 

Importance of a Healthy Gut 

Gut health has a significant impact on the brain. Serotonin, the hormone that makes us happy, is mostly generated in the gut. This connection between serotonin production and the gut is frequently the source of food cravings. On the other hand, psychological stress can have a harmful impact on your gut health and lead to inflammation and binge eating.

In addition to improving your mood, the healthy bacteria also helps release mind-boosting chemicals that increase your memory and cognitive performance. Alternatively, having too many harmful bacteria in your gut can disrupt your concentration and make it easier for toxins to enter your bloodstream.

The digestive tract also contains up to 80% of your immune tissue. It is no wonder that what you put into your bodies impacts how well your immune systems work. Because the intestines serve as a barrier between the circulation and the external world, it must have a strong immunity to combat viruses from food.

 Common Signs of Gut Issues

You may be facing serious gut issues if you frequently face digestive problems which lead to discomfort, diarrhea, vomiting, nausea or constipation. If your heartburn and bloating does not go away or you notice black stools, you may be developing gut diseases.  

Sudden weight loss, rectal bleeding, severe vomiting, fever, intense stomach pains, trouble swallowing food, or jaundice could all be signs of a serious gastrointestinal problem. You should always contact a doctor if you face prolonged gut issues.

 

Why You Should Start Limiting Your Exposure to Blue Light

Why You Should Start Limiting Your Exposure to Blue Light

If you spend all day on your phone or computer, you’ve probably heard of blue light. Blue light is essentially electromagnetic energy that travels in short, powerful waves. Electronic devices emit this energy during use, leaving you exposed to blue light every time you check your email or send a text message. 

The Risks of Blue Light Exposure

Given just how much blue light most people are exposed to each day, it’s important to be aware of the potential health risks it can cause. 

Here are some of the most common side effects of blue light that you may be at risk for.

Macular Degeneration

Macular degeneration occurs when the macula (a structure at the back of your eye) becomes damaged. This condition causes your central field of vision to deteriorate, leaving you to rely only on peripheral sight. 

While age is the leading cause of macular degeneration, lab studies have raised the question about any link between the condition and blue light exposure. Scientists are still looking for the answer, but until then it’s best to assume that exposing your eyes to harsh electromagnetic energy for hours each day could speed up the structure’s deterioration. 

Poor Sleep

A widely proven effect of blue light exposure is the loss of quality sleep each night. 

During the day, light sensors in your eyes can detect the difference between harsh blue light and the natural, reddish rays of the sun, unfortunately, this distinction becomes weaker at night.

When the sun goes down, your body naturally begins to produce melatonin, a hormone that induces sleep. When you’re exposed to blue light in the evening, you release less melatonin which can delay or disrupt your sleep cycle. 

While poor sleep can lead to fatigue and lack of energy during the day, it also puts you at risk for a number of other health concerns, including:

  • Hormone-related cancers, such as prostate or breast
  • Metabolic changes, particularly in your blood sugar
  • Lower levels of leptin—a chemical that tells your body when you’re full—which can lead to overeating and weight gain

Eyestrain

Continuous use of digital devices causes you to blink less, which can dry out your eyes. Over time, this can lead to eyestrain that affects you throughout your waking hours. 

While this condition feels different to each person, some common symptoms include:

  • Dry or sore eyes
  • Heavy or “tired” eyes
  • Headaches
  • Fatigued facial muscles due to squinting

Limit Blue Light Exposure

Luckily, there are some steps you can take to limit your exposure to blue light. Some easy methods include:

  • Regularly applying eyedrops
  • Setting your screens to “night mode”
  • Use eyeglasses with the right prescription to avoid squinting
  • Look away from your screen at least every twenty minutes

For more tips on maintaining your overall health, schedule an appointment at Amazing Life Chiropractic and Wellness today.

X-Rays: Why We Use Them and Why We Don’t

X-Rays: Why We Use Them and Why We Don’t

Why We Use X-Rays and Reasons We Don’t

Spine specialists–that’s what some people call chiropractors. While chiropractors do pay special attention to the spine, they can also specialize in other fields, such as neurology, clinical nutrition, and radiology.

Speaking of radiology, did you know that Doctors of Chiropractic (DCs) and chiropractic radiologists use imaging equipment? These include computed tomography (CT) scanners and X-rays.

If you’re wondering why chiropractors would need X-rays, read on. Here, we’ll discuss why chiropractors take X-rays and instances when they don’t recommend it for their patients.

Chiropractic Care: The Importance of Correct Diagnoses

Conducting diagnostic tests is one of the ways doctors use differential diagnosis. Chiropractors also employ diagnostic tools to diagnose a patient’s condition better. 

Of course, X-rays aren’t the only means for chiropractors to identify a patient’s source of pain. However, your chiropractor could insist on taking one if your condition is related to a recent trauma. 

X-rays are also helpful for patients with a higher risk of osteoporosis and spondyloarthritis. 

Advantages and Disadvantages of X-Rays

Do all chiropractors require spinal X-rays to diagnose patients accurately? 

The answer is not everyone and not all the time. After all, manipulation and mobilization techniques are enough to address simple dysfunctions. If such conditions don’t improve, or for more complex cases, chiropractors may consider X-ray analysis.

Chiropractors also have to weigh the disadvantages against the benefits of X-rays. Remember, X-rays expose patients to radiation. While the level is safe for most adults, it may not be safe for a developing baby.

If you’re pregnant, be sure to tell your chiropractor. Also, if you believe your condition is related to your soft tissues (e.g., muscles, tendons, or ligaments), there’s no need for chiropractors to order an X-ray. Only conditions associated with bones and joints benefit from X-rays.

Some Notes to Keep In Mind

Beyond researching the answers to “how do X-rays work?” and “what can X-rays detect?” it’s more crucial to understand its use in chiropractic healthcare settings.

If your chiropractor requires X-rays for every condition, you may want to switch to another DC. Reputable chiropractors only use X-rays when needed. 

As for what to expect when chiropractors take X-rays, you may be surprised if the process differs from what you’re familiar with. Chiropractors consider the patient’s posture and weight. That is why they tend to look at images taken in standing positions instead of prone or supine positions. 

Also, don’t be surprised if your chiropractor takes multiple X-rays. If your condition requires monitoring, your chiropractor may request additional X-rays after the initial evaluation. They need to look at images of the spine and joints from various angles to check if their treatment plan is working.

Are You In Need of Chiropractic Care?  

If you need a chiropractor near the Mill Creek, Washington area, we can help. At Amazing Life Chiropractic and Wellness, we provide chiropractic services, red light therapy, custom orthotics, etc.

To provide the highest quality of chiropractic care, we use diagnostic tools such as X-rays. Should you have questions about our services, feel free to contact us.