IMPROVING YOUR MOOD AND MEMORY VIA EXERCISE

IMPROVING YOUR MOOD AND MEMORY VIA EXERCISE

If you take an inventory of how you spend your days, you will notice two distinctive features; there are days when you are most productive and beaming with insane energy levels, and there are other days when you don’t even want to get out of bed.

Let’s stay on the positive here and dissect your most productive days. On such days, your energy levels were off the charts, and your thought process was clear. So, what could have been the reason for this? Maybe you had a good night’s rest, or you had a great workout session at the gym the previous night, or it could be that you ate a healthy breakfast. You see, all of these aren’t just isolated events. There is a striking correlation between having a healthy mind and a healthy body as well.

Having a productive mental health will depend on just how you nourish and move your body. A healthy body is firmly connected to a healthy mind, and the evidence is clearly illustrated below;

 

Exercise makes you energized, not exhausted.

As simple as it is, this is something most folks aren’t aware of. Exercise helps to increase your blood flow, and keep you alert all through the day more than any beverage can. When you are continually moving all through the day, or standing up at regular intervals at your desk, or even taking a casual walk in the office can help you navigate any afternoon slumps and enhance your productivity levels.

Your brain needs its fuel to function.

Your brain is one engine in your body that is constantly working, and as such, it needs its constant supply of fuel. Primarily, your brain requires a healthy dose of carbs, and by healthy dose, we mean veggies and fruits, along with food-rich in fiber such as beans. These foods will help you stay productive, and alert as well.

Moving first helps you learn more.

If you are observing memory lapses now and then, then take a bird’s-eye view of how you go about your day. It is recommended that engaging in an exercise as little as a brisk walk can help you handle high cognitive function tasks effectively.

Exercise can help you get over your depression.

Exercise has always been an essential key in combating clinical depression and mood swings. A small dose of exercise can go a long way in helping you regain focus, and that feel good factor about yourself. As a note of caution, if you feel depressed or you observe any symptoms of depression, please visit a medical professional for proper diagnosis.

 

Final words

Your optimal health is a combination of your mind and body; if but are in good shape, then you can be sure of having a productive life. Never underestimate the importance of taking good care of yourself. After all, you can only take care of others, when you take care of yourself.

5 Great Tips For Healthy Eating

5 Great Tips For Healthy Eating

nutrition

 

Eating well and keeping to a balanced diet is an essential part to maintaining a healthy lifestyle. Not only is it challenging at times to stick to a healthy diet, but it can also be difficult to work out your dietary requirements and what is good for you and what isn’t. There are schedules you can stick to in order to achieve any goals of being healthy, as well as many tips that will help to contain your urges for chocolate and takeaway. With the right advice you can throw away the bad eating habits once and for all! Before you think about the right foods to eat, you should ensure that you understand the importance of drinking water and keeping fit too. Otherwise, eating healthy will not pay off as well as you would like it to.

 

 

1. Adding to Your Diet

As well as taking away any excess fatty foods from your diet, there are also things that you may need to add to it. The best way to start is by living up to the expectations of having 5 servings of fruit and vegetables a day. The nutrients in these foods are incredibly beneficial to our health as they help to boost our immune systems and can eliminate oxidants, which are free radicals that can harm the body and put us in risk of health problems. A good way of incorporating them into your daily life is to put them with a meal, rather than just eating them on their own! In terms of eating fruit, a piece of fruit makes a brilliant food for breakfast or an extra snack during lunch time.

 

 

2. Count Your Calories

If you never looked at the calories on your food before, you should now. As someone trying to eat healthy, you should know how many calories you are expected to eat a day. The average man is expected to take in around 2500 calories, whereas the average woman should look at having around 2000 calories. With each meal and snack you have, try not to extend your calorie allowance and find a way that suits you to keep track of them. You can find multiple calorie counters online and in stores. These calculate the foods you have had and let you know how many calories you have left for that day. Some of these calculators also have a feature that will tell you what your food calories are, for example, if you eat something that does not tell you how many calories it contains – you can search it and it will supply you with the details.

 

 

3. Snacking

Between meals, it is very common to get hungry or peckish, making it very tempting to snack on a packet of crisps or a chocolate bar. If you’re only slightly hungry, you should try drinking water or a thick smoothie as this can often cure mild hunger in a healthy way. However, if you really need to eat there are healthy choices that you can opt snack on whilst doing your system some good! These are:

● Carrot sticks

● Pine nuts

● Fruit

● Yoghurt

● Cheese snacks

● Granola

 

You should note that a lot of the time we are not actually that hungry, it can just be a way of our brain telling us we are bored.

 

healthye eating

 

You must avoid eating when you are bored as this can result in a high calorie intake if you are not keeping track of how much you eat.

 

 

4. Fish

Fish is one of the best foods for the human body. Fish is a brilliant source of protein and this will give you plenty of minerals and vitamins. Eating around 2 portions a week will decrease your chances of heart disease and give you lots of omega-3. Eating a lot of fish can also prevent you from having high blood pressure, it can also reduce your chance of gaining a mental illness. Studies have shown that those who eat fish at least once a week have an incredibly low chance of developing dementia or Alzheimer in the future. Not only does fish have significant health benefits, it also makes the skin much more smooth and can stop any aging lines from breaking out.

 

 

5. Portions

You should never allow yourself to over-eat until the point of bloating. Eating should make you feel satisfied rather that stuffed, being full can essentially make you gain weight quicker and can slow down the process of enzymes breaking up your food. You should aim to keep your portions reasonable so that your body can get used to these sizes.

Some may even find it works to their advantage if they eat smaller portions but regularly, this could be a good way of cancelling out any hunger during the day. Another important factor to your intake of food is how crucial it is to eat 3 meals a day. Skipping meals will make your stomach suffer and you will therefore make your working day harder, as you won’t have sufficient energy.

In your eating-well diet, you do not have to completely get rid of fatty foods that you enjoy, as long as you don’t eat them regularly it is fine to treat yourself! Eating healthy does not mean that your meals have to taste bad, there are thousands of recipes for delicious tasting food. Sometimes, the recipes can be so yummy that you won’t even realize they’re as healthy as they are!

Being a healthy eater and balancing it with regular exercise and a good intake of water will be sure to put your health in a good light. On a long-term basis, a healthy lifestyle will definitely work in your favor as you get older, as it will prevent you from getting illnesses and potentially improve how well you age.

 

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Do you like this blog entry? Can you think of any other tips for eating healthy? If you can, please leave them in the comments section.

This blog was written by Jennifer Smith on behalf of The Light, a retail and leisure complex containing a multitude of shops and restaurants.

4 Positive and simple weight-loss and healthy living tips

4 Positive and simple weight-loss and healthy living tips

 Young female The decision to lose weight or get healthy is always a good one; but it can result in a lot of frustration and unhappiness if results don’t show themselves as fast as one would desire.

There are so many reasons why people fail in the journey to better health. However, instead of focusing on the negative, let’s consider these four, simple steps to getting long lasting results.

 

 

 

Step One: Real Nutrition vs  Fad Diets

 

The key to being successful when dieting is about a healthy balance of all the food groups – in every meal. One should never cut out entire food groups (carbs, proteins, and so on) in an effort to lose weight. Your body depends on those for the vital nutrients to keep going. And in fact, cutting out essential nutrients will encourage your body to hang on to the fats you are trying to lose in an effort to compensate.

Any diet that promises you extreme amounts of weight loss in a very little amount of time, or with minimal or magical efforts, is likely a fad diet. And it won’t work (at least in the long run). The average person loses roughly two pounds of weight per week when on a regimented weight-loss plan. Being patient and avoiding these miracle diets will help you see more satisfying, long term results. If you’re goal is weight loss you need to remember that the weight you’ve gained didn’t happen rapidly it was through time and it’s going to take some time to reduce your weight through eating whole foods. No pill solely will get you to your results. JUST EAT REAL FOOD!

 

 

Step Two: Embrace Cheat Days

 

Life and weight loss is all about balance and moderation. Everyone has a treat (or two) that they absolutely love; and to give up what you love entirely is a recipe for an unsuccessful long-term diet.

4 Positive and simple weight-loss and healthy living tips  1

Moreover, depriving yourself of the little things in life can be very discouraging and demotivating. Rather than do this, embracing controlled and moderated cheat days as a method to fast track your weight loss goals by up-regulating your metabolism to burn more fat. Just remember the 80/20 rule when embracing a healthy lifestyle. 80% of consuming healthy nutrition that supports your goals and 20% of foods that you enjoy that help your psychology by keeping you sane.

 

Step Three: Drink, Drink, Drink … the Right Drinks

 

Hydration is very important to any work out and exercise plan. It prevents dehydration, and keeps foods moving through the body in a way that promotes a healthy and well-balanced system. But the type of hydration you take in is critical to your weight loss plan. Water is – of course – the best choice. Sugary sodas, juice, alcohol – all contain empty calories and a sugar rush that ends in a loss of energy and excess stored fat.

 

Step four: Manage Your Stress and Stay Motivated

 

The final step in any successful diet plan is to manage stress to stay motivated. Stress contributes to depression, and a whole host of other problems; not to mention overeating and a lack of motivation (<–Click to watch how to stay motivated). Managing stress could arguably be the single most important aspect of implementing successful diet plan. By implementing these simple steps, you are sure to find positive results in all your healthy living and weight-loss journey. Keeping it in perspective and managing these things to your health and happiness – that are most important not only for your diet, but your well-being – will benefit you for years to come.

 

Extra

 

You didn’t think we would forget about actually exercising? Exercising is a huge component in living a healthy life. Here is a long list of benefits of exercising.

Did you like this article? please leave your comments and don’t forget to share.

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The most deceptive foods advertised as healthy

The most deceptive foods advertised as healthy

Do you know that some “health foods” are not actually healthy? Common healthy foods like milk, cereal,processed cheese, wheat bread and even fruit juice can actually harm your health! The guide dispels common myths about deceptive foods and gives you some wholesome alternatives:

 

1. Pasteurized Milk


milk-iwontloseMilk is touted as a healthy food, and most people assume that it does a body good. But pasteurization destroys active enzymes and denatures the fragile proteins in milk. It also kills beneficial bacteria and lowers the vitamin content of your milk.

A better alternative?
Raw milk is milk that hasn’t been pasteurized. Why raw milk?
Supporters of raw milk say the pasteurization process kills most, if not all, micromilk organisms, including the beneficial ones that aid in digestion and metabolization. They also promote good health by crowding out bad bacteria and help prevent yeast overgrowth in the intestinal tract.
The Campaign for real milk says that raw milk comes from cows that are properly fed. Cows that eat green grass provide milk with nutrients like vitamins A and D. They argue that pasteurization enables the milk industry to raise cows in less-expensive, less-healthy conditions.
They also say that pasteurization destroys enzymes and diminishes vitamin content. Pasteurization, says the group, is associated with allergies, increased tooth decay, colic in infants, growth problems, osteoporosis, arthritis, heart disease and cancer. Many calves fed pasteurized milk die before maturity.
Raw milk will sour naturally due to the bacterial production of lactic acid and still be healthy, while pasteurized milk, which lacks the essential bacteria, will putrefy.

 

2. Fruit Juice and Sodas

Soda_and_sugar_550Fruit juice may be delicious, but it’s often loaded with even more high-fructose corn syrup than actual juice! High fructose corn syrup has been linked to increased cholesterol levels, blood clots, and impaired immunity. Sodas are no better as we all are well aware.

Fructose reduces the affinity of insulin for its receptor, which is the hallmark of type-2 diabetes. This is the first step for glucose to enter a cell and be metabolized. As a result, the body needs to pump out more insulin to handle the same amount of glucose.
The annual ‘Liver Meeting’ of the American Association for the Study of Liver Diseases which took place October in Boston reported results linking high intake of sugar (specifically fructose) to liver disease.
“The research team concluded that consumption of high fructose can have negative effects on liver through overfeeding, as well as damage the liver by inducing increased oxidative stress.
A better alternative? Delicious, healthy and convenient Dong Quai and Coco-Biotic, both of which you are strongly urged to learn more about and try today!

3. Whole Grains

Whole-grain-is-not-always-good-for-the-bodyMany foods from bread to breakfast cereals advertise that they are now made with whole grains. Despite earlier reports discounting fiber’s role in colorectal cancer prevention, two recent studies say fiber from fruits, vegetables, and grains may indeed slice the odds of getting the disease. One study, surveying more than half a million people, found a 25 to 40 percent risk reduction from 30 grams of fiber daily (five to seven servings of fruits and vegetables). Fiber in food may be the key, since those earlier studies focused on fiber supplements.
If you have digestive problems or suffer some of the classic autoimmune reactions (e.g. allergies) consider the possibilities that grains may be problematical. Look at your family members and your family history for clues about dietary problems. Adjust the ratio of cereal grains to meat, vegetables, and fruits and see if the adjustment has physiological and psychological effects. In my opinion one should supplement with vitamins, minerals, protein, and free fatty acids. Above all, eat a varied diet and not too much of one thing.
Conventional whole grains lack vitamins and minerals, can be difficult to digest, and often cause allergenic responses, contributing to autoimmune disorders like Celiac disease.
A better alternative? Grain-like seeds millet, quinoa, buckwheat, and amaranth are gluten free, do not feed candida act as prebiotics, have a calming effect and are full of vitamins and minerals.

 

4. Processed Cheese

processed-cheese-slicesProcessed cheeses, especially individually wrapped slices, have little nutritional value. They are pasteurized and often have fillers and preservatives.
A better alternative? Make Young Coconut Kefir cheese or on stage two of the Body Ecology diet, once your gut is populated with dairy-loving microflora, try cheeses made from fermented raw milk to flavor your salads.

5. Protein Bars

proteinbarProtein bars now compete with candy bars in convenience stores and grocery aisles, butproteine these quick snacks are not necessarily healthy. Many protein bars use soy protein and count sugars in their top 3 ingredients! Instead of offering you a healthy option, they actually contribute to fungal infections.
A better alternative? Soaked almonds and other nuts are easy and delicious snacks for those on the go! Or try RenewPro for an energizing, gut-healing source of protein. You can mix it in water or even eat a scoop between meals. You’ll love the delicious taste of this truly healthy source of protein.

 

6. Energy Drinks

kids_energy_drinksTheir labels say they contain various herbs, minerals and the amino acid taurine, specially designed to boost your energy by the time you reach the bottom of the can. But if you look at the ingredients, you’ll find that the main ingredients in most energy drinks are actually caffeine and sugar  making them hardly more than high-priced soft drinks.
Yet their glitzy designs and claims to improve your performance, concentration and reaction speeds seem to be working. In 2004, energy drinks overtook bottled water as the fastest-growing category in the beverage business. Similar products have even been introduced for kids as young as 4 years old. A better alternative? Drink healthier fluids like water or tea, and if you must have a jolt of energy, a good old-fashioned cup of black coffee will at least spare you the sugar.

7. Soy products

soySoy products, including soy milk and soy protein have been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD, higher risk of heart disease and cancer, malnutrition and loss of libido.1
Soy milk has some negative aspects which are as follows :
-It contains a lot of phytic acid
-It contains hemagglutinin which causes the red blood cells to clump together. However, it is believed to be harmless unless soy milk is taken intravenously
-The genetic modification involved in the process of preparing soy milk may cause lysinoalanine or even nitrosamines
-It contains aluminum
-It contains trypsin inhibitors
A better alternative? Fermented soy products like miso soup, natto and tempeh.

 

5 ways to staying healthy

5 ways to staying health

 

While there are many lifestyle choices a person can make to stay healthy, most experts agree that there are five main behaviors we can initiate in order to increase our chances of staying in optimum physical health. The beneficial tips presented in this article are by far not an all-inclusive list. In research studies all over the world, health experts have shown that our participation in the following five healthy functions is essential towards maintaining a healthy body, mind, and spirit.

 

Food

tumblr_mgomxkRRhg1s3ss9zo1_We hear it all the time, eat healthy! Nourishment of the physical body is very important but the general term “eat healthy” doesn’t really explain how we can get the best food into our bodies and stay healthy. Since this topic alone could take up pages of explanation on what “eating healthy” means, let’s look at some valuable tips you can use in order to make the best choices starting today.

* Don’t stuff yourself. It has long been known that overeating can cause weight gain, take our stores of body energy down to a very low level, as well as create dangerous imbalances and havoc on our metabolism or metabolic rate. The best advice here is to eat in moderation and only till you feel satisfied. Eat smaller meals throughout the day.

* Eat a majority of healthy foods. Fresh raw vegetables and fruits, lean meats, less fat and whole grains. Vegetarians and non-vegetarians alike should research and find the best foods for their bodies. Whatever your choice of dietary and nutrition lifestyle, make sure you stay away from sugar and processed foods (anything in a box).

* Lastly, make mealtime one you look forward to. If you look at food as something to be enjoyed and savored, you are less likely to make meal time something you are resigned to “have to do”. Stop the trips to fast food restaurants or popping a frozen meal into the microwave. Take time for meal planning. Learn how to cook or find recipes that are healthy. Cook ahead several meals and have them ready to heat.

Overall, eating healthy means making wise choices for your body. Wise choices come from researching the healthy foods. There are many foods considered “superfoods” and they need to be part of your nutritional routine. Almonds, avocados, skim milk, green tea, blueberries, and raw or fresh vegetables and fruits, salmon, oatmeal, and cantaloupe are just some of the superfoods you could be enjoying right now. Along with eating healthy from food sources, we must be sure to include vitamin and supplements into our daily routine.

 

Vitamins+Supplements

vitamin-supplements1Along with the suggestions on finding healthy foods to eat, intake of the proper amounts of vitamins and nutrients are equally as important. Your body is going to require some very important vitamins and nutrients necessary to not only stay healthy but to survive. Here’s some tips to get you on the right track.
* Research and learn about vitamins and supplements.

* As mentioned above, researching “healthy” food and nutrition habits are essential. While you’re looking in that area, start exploring your vitamin requirements.

* Take a multi-vitamin everyday. If nothing else, get started with taking a multi-vitamin every day.

Read the label and be sure that:

* If you are pregnant you are either taking a pre-natal vitamin or one with folic acid.

* As a female you are getting the proper amounts of calcium for your age category and watch the iron intake. Women that are post-menopausal don’t need the extra iron.

* If you’re a male, make sure that you get the proper amounts of lycopene which has been shown to protect and maintain prostate health.

Now that we have discussed eating healthy and the proper vitamin intakes and supplementation, your body needs just a few more things to maintain good health.

 

Exercise

tumblr_mg4imvkyEQ1s2x88wo1_Exercise is as essential to the body’s good health as proper nutrition. Many of us seem to think that we have to run 10 miles a day or work out in the gym for hours to get the right amount of exercise. Experts have stated that we do need exercise in the form of those that increase our heart rate (cardiovascular) and those exercises that tone the body (stretching types). Exercise also needs to be of the FUN type. Here are some ideas for you to consider when adding exercise to your daily routine.

* Any amount of exercise is better than no exercise at all. If you just cant stand the idea of going to a gym and working out several hours a day then try these:

* Put the remote control next to the television and leave it there. Get up to change your channels.

* Park in the furthest parking spot you can whenever you go somewhere.

* Use the stairs and not the elevators.

* If an exercise routine does appeal to you then think about these suggestions:

* Choose something you are passionate about. Did you take dance lessons as a child and just loved it? Find a dance teacher that will instruct adults after work.

* Find a gym that offers a good rate and has a personal trainer included with your membership.

* Start using that pool in your backyard or neighborhood.

Most physical fitness experts agree that a minimum of 30 minutes a day would be better than nothing at all. Finally, two of the most important health tips that can be offered besides proper nutrition, vitamin intake and exercise are a good night’s sleep and drinking lots of water.

 

Sleep

sleepngebigIt is astounding the research that has come out in the early 21st century about sleep. We simply don’t get enough. Our busy hectic lifestyles seem to have placed sleep or even rest periods at an all time low on our priority lists. There is only one major suggestion to offer here. Get some sleep. Studies have found that children today in 2006 are falling asleep in classrooms. They are continually late or tardy to class. They have little energy to make it through the day. Wonder where they could be picking up this habit?

Adults are also tired. Studies of production rates at some major corporations say the culprit of over tired adults is working too much, stress (or the inability to relax and reduce stress levels) or they simply are staying up too late at night.

Our bodies require rest and sleep. Sleep is the time our bodies repair themselves. These repairs can range from healing and thwarting off potential illness, rejuvenating our energy systems, maintaining our emotions and keeping them in balance, to name a few. Find out what you require in sleep hours. Whether you need 6, 7 or 8 hours asleep, go to bed at a time where this can be done.

 

Hydration!

waterAdd to your list of “things I need to do to stay healthy”, WATER. Drink as much water as you can tolerate. There is an endless list of the benefits of hydrating your body with water. Some are:

* Hydration means elimination. Naturally, what goes in must come out. Staying hydrated means healthy and less painful waste elimination.

* As a feel good benefit, hydrated skin is less dry, itchy and flaky. It also appears more vibrant and healthy looking.

Do some research into the new healthy drinking waters. Many of these have extra vitamins, no sugar and no artificial colors or flavors. They are a great source for healthy fluid intake. Some are geared especially for women’s needs as well as the special requirements of the more athletic. Take a bottle with you on your new exercise routine.

For many of us, implementing any of these five suggestions for healthy living may be very difficult. Taking the time to research what to eat, the proper vitamin intakes, being sure to drink enough water and finding the exercise routine that will get us moving may seem daunting at first. Adding to that, we must find the time to get enough sleep. In order to live a long and healthy life these behaviors must become a part of our lives. The most important investment we will ever make in our lives will be the commitment to start healthy habits as a daily routine.