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5 Simple Steps to a Healthy Diet

1 – Reduce Processed Food
First, look at the ingredient list and nutrition facts panel of anything you buy.
Many harmful chemicals are food preservatives or flavor enhancers. These chemicals are often disguised under unrecognizable names or “natural” flavorings. 
Highly processed foods also lack essential nutrients. Plus they are usually high in bad fats and sugar.
Your body processes whole foods differently than it does processed foods. Processed foods can overstimulate the pleasure neurotransmitter, dopamine, which leads to cravings. 
This temptation to eat junk foods in excess leads to obesity and other health problems.
Recently the FDA has moved to ban trans fats from processed foods. Trans fats are linked to a greater risk of heart disease.
The Centers for Disease Control and Prevention estimates that reducing trans fat in the food supply can prevent 20,000 heart attacks and 7,000 deaths from heart disease per year.
Over 3,000 chemicals are purposely added to our food supply. Avoiding them is a lot easier and cheaper than you might think. Ditch anything with a long list of ingredient names you don’t recognize or can’t pronounce.
2 – Eat Earth Grown Nutrients
Eat food from the earth, not factories. Vegetables, fruits, nuts, seeds, beans, grains, and well raised meats provide healthy nutrition loaded with essential nutrients.
Some processing unlocks the nutrients in foods. Artichokes and beans are a good example. Processing can also slow spoilage and enable long-term storage. Freezing fruits and vegetables allows availability in the winter.
While some processing enables storage, other types remove nutritional value or add harmful ingredients.
he health advantages of a diet based on fruits, vegetables, whole grains and legumes left in a natural state is well documented. 
Compared to processed foods, whole foods contain more vitamins, minerals, fiber, and beneficial fats. The combinations of nutrients in whole foods work together to protect us from disease.
To top it off, whole foods made from scratch often end up costing less per serving than their unhealthy, highly processed equivalents.
3 – Eat Leafy Greens
Green leafy vegetables like kale, spinach, collard greens, cabbage, broccoli and others are filled with essential nutrients. They are some of the most nutrient dense foods on a calorie per calorie basis.
These vegetables contain vitamins A, B, C, E, K, minerals, and helpful phytochemicals. Green foods are crucial to our health for many reasons. 
They strengthen the immune system, fight against cancer, improve blood circulation, reduce cholesterol, promote healthy gut bacteria, and increase energy.
Green leafy vegetables are also low calorie, low carbohydrate, and low glycemic index. These features help you reach a healthy body weight.
Steam them, make a salad, soup, smoothie, juice, stir fry, and more, get creative.
4 – Don’t Stop Eating Fruit
Don’t avoid whole fruit because of the sugar. Many people think that carbohydrates are the evil, but not all forms are equal.
There’s nothing uniquely fattening or toxic about the sugar in fruit when it isn’t consumed in excess. Because whole fruit contains fiber and additional nutrients, it’s hard to eat a lot of it without eating less of other foods.
We’ve eaten fruit since the beginning. We’re well adapted to eating it and capable of processing the sugar in it.
Fruit juice isn’t the same. Fruit juice removes many of the beneficial components of whole fruit. Any highly sweetened beverage can cause problems because people are not likely to compensate for the extra calories.
Therefore, sweetened beverages like soft drinks and juice can cause metabolic problems. This is why soft drinks and fructose sweetened beverages aren’t a great idea, but an occasional glass is unlikely to cause problems.
5 – Drink Plenty of Fluids
Water is the most important nutrient for us.
Hydration is important for overall health because the body is mostly water. The brain is 95% water, blood is 82% water, and the lungs are nearly 90% water. Dehydration wrecks your ability to find balance and maintain homeostasis.
Just 2% dehydration impairs performance in tasks requiring attention, memory, and psychomotor skills.
Don’t wait until you notice signs of dehydration to act. Actively prevent dehydration by drinking plenty of water throughout the day.
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5 Simple Steps to a Healthy Diet

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The Importance Of A Healthy Diet And Exercise

Just hearing the terms “work out” or “exercise” causes many people to cringe. Yet it is a proven fact that exercise is an important concept for a healthy body and diet routine. 
Dieting alone will help anyone lose weight, but they must include exercise and working out; as part of the regime to maintain the weight loss and healthy body.
Learning to incorporate an exercise program, as easy as walking daily, will increase your weight loss with a healthy diet. 
Since many people are stationery for most of their day, adding the exercise to their lives will increase the benefits of the diet. Increasing the amount of activity increases the effects of the healthy eating habits.
Eating a healthy diet with a plan rich in protein, good carbohydrates, grains, Omega-3, and low fat foods is necessary for a serious dieter. 
Adding fresh vegetables and fruits to the diet provides the essential nutrients to the body. Removing the condiments and fried foods from the diet also is a great way to improve the eating habits.
Avoiding sugary and fatty foods in the diet will increase weight loss when including regiments of walking, jogging, swimming, and riding a bicycle. 
A healthy diet with exercise creates a healthy life style that will provide long-term weight management as well as a healthier body that is resistant to diabetes, heart disease, and other health complications.
Add water to the daily diet. Drink eight 8-ounce glasses of water to keep the body hydrated and flush out the toxins and fat from the body. 
The body needs water to have healthy lungs, kidneys, liver, hair, nails, bones, and teeth. Water in the diet also helps the person feel full (temporarily) and removes the urges to eat to relieve the feelings of hunger.
Avoid caffeine in coffee, tea, and sodas. The caffeine is not a good chemical for the body. Many feel caffeine energizes them but in reality, it actually causes fatigue when the levels drop thus creating weight gain due to the lack of energy to be active.
The more a person is active the more they will lose weight. They will have more energy, from the higher levels of exercise, which will then cause them to burn the stored fat. 
Losing the stored fat decreases the weight and provides a better looking body for many people.
Using a healthy diet combined with exercise and workouts can become a standard way of life, leading to a longer life span and a healthier body; that can fight off diseases and even the common cold. 
The well-maintained body is able to fight off heart disease, obesity, diabetes, cancer and other diseases. People have changed their lives with a healthy diet, a good exercise program; consequentily adding more productive years to their life span.
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The Importance Of A Healthy Diet And Exercise

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