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Healthy Eating

The Benefits of Healthy Eating

by Jack Smythe
Healthy Eating

A diet that is rich in essential nutrients and vitamins is essential when wanting to lead a healthy and happy life. Many people do not truly realize the importance of a balanced diet which can have an effect on their overall wellbeing and health.

Diets that are nutrient-rich aid in preventing various diseases such as heart disease, diabetes, and obesity, among others. When you take the proper precautions to lead a healthy lifestyle, you are lessening your chances of developing potential illness later on in life.

Top Benefits of Eating a Balanced Diet

What is considered a balanced diet is one that includes foods from each food group as well as essential fats and lean proteins. Healthy eating also means avoiding foods that are high in processed sugars and empty calories.

Some of the top benefits of a healthy diet include:

  1. Weight Loss

Carrying extra weight around your vital organs can pose a risk as it puts extra strain on them and hinders their ability to perform their best. Losing weight when you are overweight can help in lessening the risks of certain chronic conditions. When you lose even a small amount of weight, you are mitigating your chances of obesity, heart disease, and several types of cancers. Not to mention, losing weight will help you to be better able to enjoy more sports and exercises.

2. Reduced Cancer Risk

A diet that is lacking nutrients and essential vitamins can lead you to obesity. Obesity is one of the top-most preventable diseases in the U.S. and has almost reached epidemic proportions. When your body is lacking nutrients due to being overweight, you are at a much higher risk of developing cancer. By consuming more vegetables and fruits, you are increasing the number of antioxidants in your body, therefore, are better able to fight off possible cancers.

3. Healthy Heart and Stroke Prevention

Cardiovascular disease is something that affects more than 92 million individuals in the United States. This condition can be managed with the help of a healthy and balanced diet and lifestyle. The chances of having a stroke can be lessened by simply making lifestyle changes such as including foods that are high in vitamin E in your diet.

Health is something that should never be taken for granted. Eating healthy is an easy and manageable way to keep your body fueled with the proper nutrients that can prevent disease and other illnesses later on in life.

Exercise

Benefits of Daily Exercise

by Jack Smythe

Staying active and leading a lifestyle that will get your heart pumping is a great way to not only stay in shape but also live a long, prosperous, and healthy life. Simply 10 minutes per day of exercise can have countless benefits for your mind, body, and overall health.

Some of the top benefits of taking the time to exercise daily are:

  1. Boost Energy Levels

Contrary to what many believe, working out actually makes you less tired. Daily exercise reduces the feeling of chronic fatigue as it gets your blood flowing and your body moving. If you feel sluggish it could very well be due to the fact that you are not exercising enough. 

2. Great For Muscles

Daily exercise can help you gain more strength which can help mitigate the chances of losing muscle mass. It also helps in lessening your chances of accidental injury such as breaking a bone. As we age, our bone density and muscle mass lessen which means it’s important that, the older we get, the more serious that we take exercise. For females, bone density is a particular issue as low bone density can lead to osteoporosis.

3. Assist in Brain Health

Taking the time to exercise daily can increase the brains muscle power and enhance your memory. Your brain contains muscle and just like other muscles in your body, it can become dull if it is not properly taken care of.

4. Help With Sleep

Since exercise takes up a large chunk of energy, it can aid in your ability to have a more restful sleep. Even moderate exercise can help you have a better nights rest which, in turn, will improve your overall health and wellbeing.

Although we have all heard that daily exercise is important, too many of us sweep this theory under the rug and disregard it. Exercise is not only beneficial for weight management and mental health, but it is also essential for your heart health and your vital organs. Reducing your chances of heart disease, cancer, and other illnesses is possible with a diligent exercise routine. It’s never too late to start leading a healthier and more health-conscious lifestyle.

Top Fitness Tips

by Jack Smythe

We have all heard it time and time again; fitness has its benefits for both your mind and your body. If our bodies are not strong then they will not have the capacity to fight off illness and injury when it happens. By staying fit and leading a healthy lifestyle, you are self-managing your health.

A balanced workout includes:

  • Strength Training
  • Cardio
  • Flexibility Training

Partaking in a daily fitness routine will increase endurance levels and boost your overall health. A simple ten-minute walk each morning has proven health benefits and is manageable enough to fit in almost everybody’s lifestyle.

Fitness and Food

A great way to stay fit and have the ability to stay active without being exhausted is leading a healthy and balanced diet. A diet that is rich in foods and full of nutrients such as fish, cauliflower, and eggs, can help you increase your endurance levels during your workout.

An essential vitamin that aids in your endurance and fitness level is vitamin D. Without this vitamin, you may become lethargic, tired, and unmotivated. A small dose of sunshine can have dramatic benefits such as reduce inflammation, better ability to absorb calcium and protect against various types of cancers. It’s always important to wear SPF when turning to the sun for some vitamin D.

Drinking the right amount of H2O is imperative when wanting to stay energized and healthy. A deficiency in water can have a negative effect on both your physical appearance as well as your gut health. By increasing the amount of water that you intake, you are taking the right steps in leading a healthy lifestyle.

Nutrients Over Calories

Some of the most nutrient-rich foods may be quite high in calories such as nuts and seeds. When wanting to reach your fitness goals, the amount of calories that you consume is not as important as the nutrients that they supply. Plus, since you will be active, you are burning off those extra calories. A high-fiber diet that is rich in whole grains, nuts, fruits, and vegetables will help boost your fitness levels while enhancing your overall lifestyle.

How a Healthy Lifestyle Boosts Your Mood

by Jack Smythe

Leading a healthy and active lifestyle has tremendous benefits for both your mental health as well as your physical health. There is a direct relationship between nutrition and mood; the healthier diet and lifestyle that you lead, the better your mind and mental health will be.

Exercise, fitness, and healthy eating all support your mental health and your physical health and can lead to you live a prosperous life.

Food Affects Mood

By exhibiting a diet that is healthy and balanced, you are taking steps to enhance your mood. Our bodies activities are affected by our brains and when our brains are not getting the proper nutrients, they may not function to their fullest capacity.

By eating healthy foods and leading a balanced lifestyle, your concentration levels will get better, your heart rate will regulate, and you will be more in tune with your emotions. Healthy foods release dopamine, a pleasure chemical, into the brain which, in turn, enhances your mood. Foods that work to release dopamine are beans, fish, lentils, milk, and various meats.

Leading a healthy lifestyle can help alleviate the feelings of anxiety and sadness. It can also help you better manage your sleeping patterns and having ample sleep each and every night is essential to a healthy lifestyle and a better mood.

A Balanced Diet

When your body is craving a ‘cheat food’, your mood levels generally spike for a short period of time. Unfortunately, that sugar crash can leave you feeling quite horrible about yourself. This is how food is directly related to mood. Eating healthy foods, on the other hand, can help you keep a stable blood sugar level without the feeling of a sugar crash afterward. It will also help you manage your weight and keep you from developing any sort of diseases or illnesses.

Not all foods that you may think are a guilty pleasure are really all that bad for you. Dark chocolate that has a cocoa percentage of 70 or higher has many health benefits for both your mind and body. A few small pieces of dark chocolate is known to boost your mood and lower your cholesterol.

Take the time to plan a healthy diet so that you can work to enhance your mood and your overall wellbeing. The key to a great mental outlook is eating well and eating wisely.

Mental Health is Just as Important as Physical Health

by Jack Smythe

Many individuals underestimate the power of the mind. When your mental state is lacking and you suffer from a mental illness such as clinical depression or anxiety, you may not have the motivation to even leave the house. This can take a detrimental toll on your overall health as isolation can have extremely negative side effects on your wellbeing.

Just like physical health can help you lead an active lifestyle, mental health can help you stay positive and clear-minded. When either of these is out of kilter, an individual may not be leading their healthiest life possible.

What is Emotional Health?

Emotional and mental health relates to the well-being of your psychological state. This can range from your perception of yourself to the quality of your relationship with your spouse. Either of these things, when they are not balanced, can take a toll on your mental wellbeing and, in turn, your physical wellbeing.

If your perception of yourself is not a good one, then your likelihood of wanting to get active and stay fit will most likely be put on the back burner. When you have a positive mental outlook on yourself than your chances of partaking in daily exercise will be enhanced.

An easy way to reduce symptoms of physical illness, as well as mental wellness, are:

  • Eat a balanced diet
  • Get adequate rest
  • Get regular check-ups
  • Exercise daily

Poor health can have an effect on both your physical wellbeing as well as your mental wellbeing. By taking the proper steps to ensure that your mind and body are both well taken care of, you can be certain that you are doing your best to help your overall wellness.

Cutting Out Bad Habits

If you have any sort of bad habits such as smoking cigarettes or drinking alcohol more frequently than desired, it’s best that you cut these out immediately. The ramifications of continuing to partake in these unhealthy habits could be detrimental to your health.

By making small changes to your lifestyle, you can increase your endurance while also boosting your mood and staying fit. It’s not hard to squeeze in a 10-minute walk before or after work and the health benefits of something so small are truly significant.

21 ways to eat healthier

by Jack Smythe
  1. As much as possible, buy in season produce. Examples: asparagus in spring, zucchini in summer, pears in fall, and leafy green’s in winter.
  2. Buy only as much fresh produce as you will use within four or so days. After that, the nutritional value decreases.
  3. Choose canned or frozen fruits and vegetables when fresh is too expensive or unavailable. Read food labels to avoid added sugar and salt.
  4. Shop at a local farmer’s market during the growing season. Produce is fresher – and often organic.
  5. When you can, pick your own berries or other produce. This also gives you a good workout.
  6. Grow your own herbs, vegetables, or fruit in a yard, patio, or sunny windowsill. It’s inexpensive – and rewarding.
  7. To prevent impulse shopping, always shop with a grocery list – and on a full stomach – to avoid unplanned purchases.
  8. Choose only 100% fruit juices. Buy fresh with the pulp when possible.
  9. Buy plain brown rice or other whole grains and add your own herbs and spices, instead of prepackaged blends (expensive and usually high in sodium).
  10. Buy plain, nonfat yogurt and add your own chopped fruit and spices (e.g., cinnamon, vanilla.) You’ll get less sugar for less money.
  11. Instead of a gallon of ice cream, buy popsicles or ice cream sandwiches. Although a little more expensive, they’ll help you control portion sizes and, in turn, save money.
  12. Make your own sandwiches so you can control the amount of mayonnaise and heap on more veggies. Choose a fiber-rich, whole-grain bread.
  13. Keep a bottle of water with you all day long instead of buying soda pop.
  14. Bring your lunch to work. Stir-fry or veggie pasta leftovers can be quickly microwaved. Plus, you won’t sit in a restaurant or wait in a cashier’s line, so you’ll have time for a midday walk.
  15. Bring snacks from home: fresh fruit salad, raisins or other dried fruits, unsalted nuts, raw veggies, baked tortilla chips, rice cakes, or crunchy whole-grain cereal.
  16. Always keep a few cans of beans on hand to use as a meat substitute in various dishes.
  17. Cut down on meat. It’s better for you and it leaves you more money to buy a variety of vegetables – even when they’re out of season.
  18. When you’re too tired or busy to cook a full meal, just make a veggie-filled sandwich or have soup and whole-grain crackers.
  19. Make your own salad dressing with olive oil, flavored vinegar, and your favorite seasonings.
  20. Make muffins and quick breads in large quantities, then freeze them. Make sure your recipes include whole grains, shredded vegetables, and fresh and dried fruits.
  21. Create your own trail mix with unsalted nuts and seeds, whole-grain cereal, and chopped dried fruits in place of the store-bought kind – often high in salt, sugar, and fat.