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Health and Nutrition Tips

 

 

• Don't Fear Coffee

Coffee has been unfairly demonized. The truth is that it's actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.

• Eat Fatty Fish Pretty

much everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.

• Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits. One important factor, is that it can help boost the amount of calories you burn. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day. The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.

• Take Vitamin D3 If You Don't Get Much Sun

Back in the day, most people got their vitamin D from the sun. The problem is that most people don't get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out. According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.

• Eat Vegetables and Fruits

Vegetables and fruits are the "default" health foods, and for good reason. They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

• Don't Eat a Lot of Refined Carbohydrates

Not all carbs are created equal.
Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.

• Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health

• Don't Fear Saturated Fat

The "war" on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the "good") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.
New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease

• Up The Protein

If you feel like you are constantly hungry, try adding a bit more protein to your meals. When ordering a dinner salad, order a serving of lean protein to be placed on top to help you fill up and stay full. Also try eating the protein portion of your meals before having the side items which are usually higher in carbohydrates and fat.

• Get Good Sleep

Diet and exercise are important for good health, but quality sleep often falls by the wayside in the interest of fitting everything into busy lives.
Frequently shorting yourself on sleep messes with hormonal activity, impacts physical and mental performance, and is the most influential risk factor for developing obesity.