Don't
drink sugar calories; Why:
Sugary
drinks are among on the most fattening items you can put into your
body. This is because your brain doesn't measure calories from liquid
sugar the same way it does food. Therefore you are eating more total
calories in a day. They are strongly associated with obesity, type 2
diabetes and heart disease.
Eat
nuts; Why:
They
are loaded with magnesium, vitamin e, fiber and other nutrients, they
are high in fat but your good fats. They can help you lose weight,
fight type 2 diabetes and heart disease.
Avoid
processed junk food; Why:
These
foods have been engineered to trigger your pleasure center, so they
trick your brain into overeating. These foods just aren't healthy.
They also are very low in the nutrients our bodies need.
Don't
fear coffee; Why:
It
is high in antioxidants and studies have even show it can increase
longevity, it also helps reduce the risk of type 2 diabetes,
Parkinson's and Alzheimer's.
Eat
fatty fish; Why:
Fish
is very high in protein and healthy fat. Salmon is loaded with omega
3 fatty acids and other key nutrients. Studies show people who eat
the most fish have a lower risk of heart disease, dementia and
depression.
Get
enough sleep; Why:
Poor
sleep can drive insulin resistance, disrupt your appetite hormones
and reduce your physical and mental performance. Individuals with
sleep problems are stronger at risk for weight gain.
Take
care of your gut health with probiotics and fiber; Why:
You
have bacteria in your gut and it is incredibly important for your
overall health. Disruption in the bacteria is linked to some of the
world's most serious chronic diseases which one of those is obesity.
Eat foods like yogurt, sauerkraut and rich in fiber foods or a
probiotic and fiber supplement.
Drink
some water; Why:
Drinking
water is important just for hydration. It is good for other things
especially right before a meal. It can actually boost the number of
calories you burn. The best time to drink to help burn calories is 30
minutes before and after a workout.
Don't
overcook or burn your meat; Why:
We
all know that meat is important, it is high in protein and contains
various nutrients. Problems occur when your meat is overcooked or
burnt, which can lead to the formation of harmful compounds that
raise your risk of cancer.
Avoid
bright lights before sleep; Why:
When
you are tired melationin is being produced in your brain which helps
you sleep. You need to avoid bright lights in the evening because it
disrupts your production of melatonin.
Take
vitamin D3 if you don't get enough sun exposure; Why:
41.6%
of the US population is deficient in vitamin D. This is an important
vitamin especially when you get older if you mix with calcium. It
helps your bones, reduces the risk of cancer, depression and can help
you live longer.
Eat
veggies and fruits; Why:
Studies
show that people who eat more veggies and fruits live longer and
lower their risk of heart disease, type 2 diabetes and obesity. They
are loaded with prebiotic fiber, vitamins, minerals and antioxidants.
Make
sure to eat enough protein; Why:
Too
low of an intake of protein can lower blood sugar and blood pressure
levels. High protein intake boosts metabolism, it also helps you feel
full enough to automatically eat fewer calories. It can reduce your
cravings to eat a late night snack. It is vital for optimal health.
Do
some cardio; Why:
Cardio
is one of the best things for your physical & mental health. It
is very effective at reducing belly fat.
Don't
smoke, do drugs and drink in moderation; Why:
If
you do these things that we all know is harmful for you, you're not
only increasing your risks for cancer, lung disease and liver disease
but you are opening yourself up for even more problems.
Use
extra virgin olive oil; Why:
This
is your healthiest among oils. It's loaded with heart healthy
monounsaturated fats and powerful antioxidants that can fight
inflammation and it is heart healthy.
Minimize
your sugar intake; Why:
High
sugar in linked to numerous ailments like obesity, type 2 diabetes,
heart disease and some forms of cancer. It is one of the worst
ingredients in the modern diet, especially in large amounts.
Don't
eat a lot of refined carbs; Why:
Refined
carbs have been overly processed to remove fiber, they are low in
nutrients and can harm your health when eaten in excess.
Don't
fear saturated fat; Why:
It
is true that it can raise cholesterol levels, it also raised your HDL
(good) cholesterol and it shrinks your (LDL) bad cholesterol. It is
actually lowering your risk of heart disease.
Lift
heavy things; Why:
You
strengthen your muscles and improve your body composition when you
are lifting weight. It also leads to massive improvements in
metabolic health.
Avoid
artificial trans fats; Why:
Trans
fats are linked to inflammation and heart disease. They have actually
been largely banned in the US and elsewhere but some foods still
contain them.
Use
plenty of herbs and spices; Why:
Great
example, ginger and turmeric both have potent anti-inflammatory and
antioxidant effects, which leads to a lot of health benefits. There
are additional herbs and spices that are great for your body &
health.
Take
care of your relationships; Why:
Relationships
are good for your mental well being but even your physical health.
Studies show people who have close friends and family are healthier
and live longer.
Track
your food intake every now and then; Why:
It
is the only way to know exactly how many calories you eat. It is also
essential to make sure you're getting enough protein, fiber and
micro-nutrients.
If
you have excess belly fat, try to get rid of it; Why:
Belly
fat is particularly harmful for your organs. Cutting carbs and eating
more protein and fiber along with cardio is the best way to get rid
of belly fat.
Don't
go on a diet; Why:
Diets
don't last in the long run. Diets are actually one of the strongest
predictors for future weight gain. You also don't focus on nourishing
your whole body instead your depriving it.
Eat
eggs, yolk and all; Why:
A
whole egg is often termed "nature's multivitamin" because
they are actually that nutritious. It's a myth that eggs are bad for
your cholesterol. Eggs have no association with heart disease. The
yolk contains almost all of the healthy compounds. So eat your whole
egg.
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