Healthy Eating Tips

A Diet is very important to your heart health and bad diet habits can cause heart disease. Healthy eating is a method of balancing the nourishment you eat to preserve your body well fit and energized. Healthy eating means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, grains such as breads and pasta. It is essential to limit amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need to perform best.

Healthy eating is very important in preventing sickness. If we do not get the right food, it can decrease our body’s natural defense system, so viruses and bacteria can attack the body.

Healthy eating affect picking food that gives the body essential nutrients that allow it to function normally. All food groups contain different nutrients that provide the body with the capability to perform specific functions. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar.

It is known that adults should get 20-35 percents of their calories from fat. Fat is essential to your daily diet but most people eat fat too much, often without even knowing it. The damage of saturated fats can be deadly, including clogging your arteries and shorting your life. Saturated fats can be found in animal products, palm oil and coconut oil.

To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and medium amounts of lean meats, skinless poultry, and fish. Diets based on whole grains, nuts, fruits, vegetables, and healthy fats with small amounts of meats have been shown to provide all of the nutrition needed for healthy living.

Vitamins are supplements not substitutes. They don’t provide all the necessary vitamins and minerals the body needs. Vitamins are not as expensive as you think. Some vitamins like vitamin B12 can be only found in meat.

If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

Healthy eating doesn’t have to be dull or time consuming. Meals don’t have to taste bland or distasteful. It is only a matter of getting a good cooking book.

Healthy foods contain vitamins, minerals and dietary fiber. Not-so-healthy foods contain lots of sugar and fat. Healthy eating is a key factor of health. Healthy eating can profit in positive impact on your blood glucose level, your blood fats, blood pressure and body weight.

Plan meals in advance and keep your cupboards stocked with foods that can be made into quick well-balanced meals on days when there isn’t time or energy to plan.

A Diet is very important to your heart health and bad diet habits can cause heart disease. If we do not get the right foods, it can decrease our body’s natural defense system, so viruses and bacteria can attack the body.Healthy eating affects picking foods that gives the body essential nutrients that allow it to function normally. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar. If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

The Power Of Proactive Health

In the book 101 Great Ways To Improve Your Health, Dr. Joseph Cilea describes our health as a bank account. In effort to live in a state of what he calls “Proactive Health” then, we need to make more deposits than withdrawls. I love this idea. We all know how to make healthy deposits – go easy on the red meat, easy on the carbohydrates, eat desserts only in moderation, drink water, exercise daily. Yet, we’ve also been told – with all of the best of intentions – even the elite of health can fall prey to chronic diseases due to poor genetics. If this is true, then why bother depositing anything into our wellness account in the first place?

Yes, you and I are health conscious. But based on the statistics, obesity is more the norm than the exception. And as I’ve told readers previously when I confessed to gaining twenty-five pounds in college – even the veterans of fitness can fall off the wellness wagon. Yet, there are reasons to keep getting back on the road to health. According to authors of the Definitive Guide To Cancer, Lise Alschuler, ND and Karolyn A. Gazella, genetics plays only a small role in your risk for chronic disease. Turns out, according to research, our first line of defense against cancer (and other chronic diseases) is none other than prevention.

With this in mind follow your healthy instincts. And from the author’s of the Definitive Guide To Cancer’s prescription for disease prevention, I’d like to give you a short list of healthy minded activities that I feel will make the largest deposits into your health account.

Exercise More:

The good news is, any amount of movement will stimulate metabolism and get the body’s systems working more efficiently. There is no need to restrict your exercise to the gym. For example, I’ve personally used the 10,000 steps a day program to lose a significant amount of weight. Too, aerobic/anaerobic activity is one of your best bets for staying heart healthy, burning calories and body fat. Again, there’s no need to spend tons of time in the gym. According to my friend, research scientist and author of Ready, Set, Go! Synergy Fitness, Phil Campbell, 20 minutes sprints are all you need to get your body moving effectively. And if you don’t believe me check out the September issue of Oprah’s O Magazine – his program was reviewed and given the thumbs-up by her editorial staff, as well.

In addition, resistance training is also key to building lean muscle mass and winning the war on body fat. Resistance training builds what is called “lean muscle mass.” It is important to recognize, when you resistance train 2-3 times each week with weights, you will not only strengthen your muscles to support your skeleton, the muscle will also work to displace cells known as adipose – better known as fat. Check out Phil’s Ready, Set, Go! Synergy Fitness for a great workout.

Weigh Less:

This topic could also be renamed – eat less. In truth, there is really no other way to lose weight efficiently. To exercise away the pounds alone would be exhausting, ask me! Further, cutting back on calories and learning how to choose the right foods for you will help you get into the weight loss mode. To help get you started, I’ve created a short eCourse called “7-Easy Weight Loss Strategies.” If weight is a concern for you, give my eCourse a read to help get you moving in the right direction.

Eat Organic:

As I’ve discussed in past articles, toxins love to live in the body fat. Therefore, eating organic and eating the right foods could be the best and wisest thing you could do for your body. Finding and buying from the organic section of your supermarket will help you reduce your exposure to toxic hormones, pesticides and scary genetic engineering of foods. If you still feel confused – there is a great book that you can use as a resource that I keep on hand. It’s called What To Eat by Marion Nestle. Here, Nestle uses her intelligence as a professor of nutrition in effort to give you simple common-sense information.

Boost Your Immune System:

In a perfect system our bodies could get all of the nutrients it needs from our diet. However with the continuation of genetic engineering and pesticide treatment, as well as the increase of processed foods – this is becoming less possible. Therefore, finding the right balance of diet and supplementation for your body is challenging, yet necessary. There are resources available here as well. My favorites include : The Real Vitamin and Mineral Book by Shari Lieberman, Ph.D. and Nancy Bruning and Dr. Jansen’s New Vitamin Revolution by Michael Janson, M.D.

There is also evidence that liquid antioxidant products have great value when it comes to balancing our bodies delicate pH. Keeping the body’s environment alkaline is important as it will create a unfavorable environment for pathogens to live. For this reason, it is well worth your while to check out a liquid antioxidant supplement. I use NingXia Red by the Young Living company, daily. This is the supplement I endorse, yet there are hosts of others. Continue your research for more information and to find an antioxidant source that is right for you.

Connect Mind and Body:

Studies continue to show promise in the connection between mind and body for promoting health. To get all of your cylinders firing, you will want to learn more about exercising your spiritual muscle. In many of my previous articles, I’ve extensively covered ways to do this. Here’s my favorites: Meditation, journaling and affirmations. These three continue to top my list of healthy mind, body and spirit activities. To learn more you won’t want to miss my article: “Cultivate A Sense Of Spirituality” available from the New Body News and Wellness Letter. Another favorite resource on spiritual healing I continue to reference is You Can Heal Your Life by Louise L. Hay. If you don’t own this book already, it is a highly recommended addition to your healthy book collection.

In Conclusion:

I do hope you will find all of the activities I’ve described here are easy to add in to your daily life. It is up to you to make time for them. In your efforts, continue to think as Dr. Cilea when making lifestyle choices and continue to add more currency into your lifetime wellness bank account. I think you will find your efforts will reward you – with interest.

What Is Emotional Health?

Daniel Goldman’s book the Emotional Quotient became a best seller when the western world was steeped in ‘intellectualism.’ He made the west aware of emotions and emotional health. Since then the concept of EQ and everything related to it has become the ‘in’ thing.

In order to understand Emotional Health, you need to first appreciate what and how physical health is maintained.

The word ‘health’ has been described by a definition by the World Health Organization in terms of ‘absence of illness.’ If you are not suffering with illness you are healthy. In a healthy body, there is absence of disease. From medical perspectives the disease is absent because the body has the ability to ‘fight’ or oppose or resist illness causing organisms. These organisms are already present in the body all the time. There is a state of equilibrium in the body in which the healing forces can neutralize effectively the disease causing organisms. In a weak body such facility is impaired and so the illness causing forces become stronger and overwhelm the body’s defences or the immune system.

The whole process of health and illness can be understood by a simple word- Resilience’ In a healthy body, there is ‘resilience’ to bounce back from attacks by pathogens. An example of this is a simple throat infection. Normally a simple infection will heal itself in a few days. But if the body’s defences are poorer, then illness will develop and antibiotics may need to be taken to fight the pathogens causing soreness in the throat. In this case the body loses its ‘resilience’ to bounce back and be healthy again without any help.

A young man who was attending me for emotional problems was very angry with the boys who had bullied him in school many years ago. This experience had ruined his life. He had developed low self esteem and had difficulties in socializing. He was unable to relate well with his colleagues at work because he used to keep himself away from them in social situations. Do you think he was emotionally ill? You bet he was. He also suffered with anxiety and depression. But he did not have the ‘immune system’ to deal with such emotions which overwhelmed him.

Could he become emotionally healthy again? He could. He had to do intense psychotherapy to ‘process’ his emotional baggage. When he was emotionally ‘ill’, he was sensitive to other people’s behaviour towards him. He felt being criticized too hard to take. He felt that every man he met was judging him. He lacked the emotional ‘resilience’ that was needed to bounce back from such situations.

As therapy proceeded and we touched on and addressed each and every trauma related issue in his life, his ability to deal with day-to-day emotional issues started to change. He could then easily ignore what others said to him and he could also ‘accept’ their criticism of him. He became less defensive. His self-esteem was raised as a result of his therapy. He became emotionally more ‘resilient’ than before. He regained his Emotional Health.

An ill body has to first regain physical health before it can successfully achieve ‘resilience’. An emotionally or mentally ill person also has to regain emotional health and then improve on the resilience aspect. Emotional health is not only about expressing your feelings, it is also about being able to bounce back from any emotionally traumatic or distressing experience. The best way to develop it is by doing meditation regularly from an experienced teacher. The teacher will be able to guide you through your own emotional issues to bring you to a ‘healthy’ level. For people who have had many difficulties in life, counselling or psychotherapy maybe the first step before they start doing meditation.