eating

Eating Right: What The Science Says

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Proper and healthy nutrition is one of the most important issues of the modern man today. Human health, productivity and mood are directly conditioned by the diet that is applied on a daily basis. A man today, on the one hand, is accustomed to the accessibility of a large number of diverse foods, and on the other hand, stimulated by a quick lifestyle, believes that everything that is on the market is a healthy and useful food. But the truth is hidden far behind. The still-famous Greek doctor Hippocrates said: “Your food will be your cure.” After decades of research, modern medicine has come to the conclusion that the cause of man’s diseases is the food they eat or the one he does not eat.

If we want to stay healthy we should be familiar with the basic principles of proper nutrition. Prerequisites for proper nutrition are the supply of sufficient food and a balanced amount of healthy eating.

Adopting the principle of proper nutrition is usually not easy because the habits acquired are difficult to change, but the adoption of healthy habits is the price of a healthy life!

The goal of balanced nutrition planning is to achieve energy and biological value and nutrition structure that promotes health and prevents illness.

Eating Right: What The Science Says

There is no Perfect Recipe

There are many possible and different ways to eat healthily – there is not a perfect recipe, a plan and a program that is ideal for every person. What is often forgotten is that healthy eating does not just mean avoiding unhealthy food, but it also means consuming the other, healthy, to a greater extent. Therefore, it’s not just about giving up. Perhaps the bigger challenge is to eat all this varied healthy food so that we can provide the nutrients we need.

Common Sense

More or less we all know the basic things about healthy eating, even if we may not completely abide by them. The problem with modern eating theories is that they often refer to science, and in fact offer completely false and confusing tips that mostly go against common sense. Indeed, when in magazines, on the Internet and television, we begin to listen to the convincing explaining of such and similar things, we begin to doubt ourselves and think that perhaps we do not know enough about nutrition.

Scientific vs Alternatives Recommendations

Eating Right: What The Science Says

To name just a few that have been presented as “scientific knowledge” for decades, and which have led the generations to eat wrong: margarine is good and butter is not good, it is necessary to eat refined vegetable oils, avoid fats and replace them with carbohydrates, milk and dairy products are not good and similar. On the other hand, today’s “alternatives” in nutrition popularize some recommendations that have no basis in science or in practical experience: that cereals are harmful to human consumption, that gluten should be avoided, that only raw foods are healthy and similar. How to deal with all this?

  1. Rational nutrition is a resonance between the amount of food consumed and the amount of food consumed for appropriate processes in the body such as thermoregulation, internal organs, physical activity, and others. Thus, a deviation from this balance leads to insufficient or too rich diet, nutrition and rational means at the same time taking foods that are less expensive, but equally worthy so that does not diminish the nutritional value of food.
  2. A balanced or moderate diet is another principle that represents the optimal amount of nutrients. It must neither be overabundant nor insufficient, not only in the energy sense but also in terms of the intake of vitamins and minerals and other nutrients. Overly or insufficient nutrition can lead to various disorders and as a result, many diseases can occur.
  3. Various and mixed nutrition is very important and includes two concepts: food groups and types of meals. During the day it is necessary to take food from all 7 groups: cereals, vegetables, fruits, milk, meat and legumes, fats and sugars. Due to the richness of our and foreign cuisine, of course, if possible, dishes should be diverse and without frequent repetition.
  4. Equilibrium of the diet (daily rhythm of the meal)

It is necessary to take more meals with smaller food amount during the day. It is especially wrong if we take the entire amount of food in one meal! In this way, the digestive organs and the whole organism are weighed down.

Eating Right: What The Science Says

What are the Ideal Nutritional Measures?

  • Carbohydrates should make about 45-65% of the daily caloric intake. The body prefers them as a source of energy. They are found in plants, but also in dairy products.
  • Proteins: 10-35%, important for tissue construction and body regeneration. They are found in animal products, legumes, and stone fruits as well as in protein supplement snacks sourced by True Protein, for instance.
  • Fats: 20-35%, they are about twice as caloric than the previous two, but depending on the type and quantity they are necessary and healthy. Fats are found in oils, dairy products, meat, stone fruits.

Of course, this does not mean that you need to eat fries and bread the most, and a little less sausage and bacon!

Healthy food does not have to be expensive and packaged well! It’s important that it has as little additives as possible and to be as natural as possible! Therefore: eat everything and eat moderately.

That is what a healthy diet is all about!

Avoiding Costly Doctor Visits: Top 5 Ways To Avoid Getting Sick

Avoiding Costly Doctor Visits: Top 5 Ways To Avoid Getting Sick

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It’s that time of the year again when the flu virus becomes more rampant than ever in the U.S.

During such times, people become more prone to getting sick.

Apart from leaving you indisposed, sickness makes you feel miserable. Also, how can one forget the exorbitant medical bills that come with it!

However, you can save yourself from the nightmare.

All you need to do is take care of certain basic, yet vital aspects that will help reduce your chances of falling ill and spending money on the never-ending doctor visits and medicines.

Avoiding Costly Doctor Visits: Top 5 Ways To Avoid Getting Sick

Having an overall healthy lifestyle comprised of a nutritional, balanced diet and regular exercise will help bolster your immune system and reduce your risk for illnesses.

1. Wash Your Hands Frequently

Cold and flu can spread way too easily through touch. Keep your hands away from your eyes, nose, and mouth as much as possible. Hand-washing is one of the best ways to combat germs. According to the Centers for Disease Control and Prevention, a proper hand washing session of 20 seconds is the most effective way to avoid infectious diseases.

Also, consider using a hands-free dispenser instead of using a bar soap as germs can grow on the latter. Dry your hands immediately after washing them. The chances of bacteria spreading on damp hands is quite higher than dry hands.

2. Get Enough Sleep

The lack of sleep can hamper the proper functioning of your immune system.

Sleeping for 7-9 hours every night can significantly increase your white blood cell count, thereby boosting your body’s immune system. What’s more? Sleeping for a sufficient amount of time can help improve memory, spur creativity, sharpen attention, allow you to maintain a healthy weight and even reduce stress.

A restful night’s sleep is one of the easiest ways to prevent sickness, which is why adequate sleep should be an integral part of a healthy lifestyle.

3. Eat Healthy

Opt for low-fat and nutrition-rich foods. Proper nutrition will not only keep your body in top shape, but will also ward off infection.

Make sure to consume a wide variety of fresh fruits and vegetables. They are naturally alkaline. Maintaining a healthy balance between acid and alkaline food in your diet will help achieve optimal health and well-being.

4. Exercise Regularly

Just half way through the day but feel mentally and physically drained?

If that’s the case, then maybe it’s time to start exercising regularly.

Not only can regular cardio and resistance training help you burn off extra calories, it can wash away toxins from your body and make you feel more energetic.

In fact, indulging in 45 minutes of exercise, five days a week results in minimizing the chances of falling sick by up to 50 percent. However, this doesn’t imply that you should hit the gym every single day. Consider taking your workouts outdoors. Take advantage of the clean fresh air and soak up some early morning sun. Take a hike, ride a bike, or go for a run – anything that you enjoy doing. Just make sure not to overdo exercising as that may end up causing too much stress on your body.

5. Keep Your Stress Levels in Check

Did you know how profoundly stress can weaken your immune system?

Stress can take a major toll on you – your body, your thoughts, and even your behavior.

Therefore, it is crucial to take steps to tame it before it gets out of hand. Engage yourself in regular physical activities and relaxation techniques such as meditation and yoga.

Consider trying yoga poses such as Virasana or Child’s Pose to calm the mind and achieve inner peace, Sarvangasana, Plough, and Sun Salutation to circulate toxins downwards, and Spinal Twist to help twist out the toxins and get them out of your system.

These yoga poses can help you beat stress and take the edge off. You can find out more about yoga exercises and poses throughout the web!

Conclusion

Staying healthy isn’t an impossible feat. A little effort and certain effective changes in your lifestyle can go a long way in keeping you healthy and fit. This way you can reduce your chances of falling sick; not just during flu season but also throughout the year. Follow these tips to supercharge your health and increase your chances of getting through the flu-season unscathed!

Author bio:

George Catlin founded Withdrawal Ease due to his own struggle with opiate dependency following a surgical procedure in 2007. He has written The Opiate Withdrawal Survival Guide and created a nutritional supplement system specifically formulated to reduce the acuity of opiate withdrawal. Check out his about page on his blog for the whole story.

5 Fit Girls’ Rules – How To Get Fit and Stay Fit

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Reaching that Fit State

It is important to realize that some girls are naturally more fit than others, and for some it means that they will have to work out a lot. But, it is not only important to reach your perfect fit state, but to keep it that way as well. Though, sometimes it will be hard to exercise regularly, and to keep up with your daily life, which is why you need to schedule out everything and make sure to plan for all the necessities for your workout session. Though you need to make sure that you follow the next five rules to become fit, and to stay fit as well.

5 Fit Girls' Rules - How To Get Fit and Stay Fit

  1. Start with your diet

Keep in mind that exercise is not the only thing to keep in mind when trying to stay fit, but it all starts with what and how you eat. Clean eating is going to be important if you want to stay lean and if you want a longer life. But make sure that you understand that adopting this method is not a diet, but rather a lifestyle you will have to follow rigorously.

  1. Regular exercise is important

Staying fit will require some regular exercise as well, but most women will argue that cardio is actually something that should be skipped. Though, remember that there are many myths surrounding cardio workout. Losing fat, and making sure that your body stays lean will require a bit of running and overall cardio training. Just keep in mind not to overdo it, as your body might suffer.

  1. Do not make the same mistakes others make

When working out, you are bound to make a couple of mistakes unintentionally, but it can be quickly corrected if you pay attention. Though it is always better to make sure that you avoid some common gym mistakes, so that you do not hurt yourself, and that you can enjoy yourself while working out. Moreover, having a trainer come and help you out is the best way to learn how to go about proper exercise, and you will get the necessary support you need to stay fit.

  1. Taking it slow

Sometimes it will be needed that you rest up, and to reward yourself for all your hard work on keeping your body fit and lean. Though, resting at home might not be enough, which is why you should think about a health retreat to pamper yourself. Not only will it be beneficial for your, but you will feel great after it, recharging your batteries.

  1. You need plenty of rest

Keep in mind that plenty of sleep is required for your body to heal up after a good workout session, and it will be your body’s time to repair any damages throughout the day. If you do not sleep enough it will be hard for your body to mend itself properly. But, keep in mind that you should sleep as much as your body needs, instead of timing it out.

Staying Fit and Healthy

At the end of the day, it is necessary that you exercise regularly, eat healthy, drink plenty of water, rest and take care of your body so that you can stay fit. Remember that you are not only working on achieving a great body, you need to make sure to maintain it as well. But working out should be more than a chore, it should be a lifestyle you enjoy and can follow, which is why you need to take it seriously and not just an occasional habit in the hopes of getting fitter.