Archive for July, 2010
Okay, having more energy and fighting off fatigue is a lot like having more money- its easier to talk about it than get it. Its also probably a lot easier to get more than you realize. The time tested advise is the same; get enough sleep, eat a balanced diet and exercise. Some advise is to give yourself an extra 15 minutes in the morning so your not felling tired and rushed starting your day.
Eat a three piece breakfast, containing proteins, fats and carbohydrates. Avoid a high carbohydrates and simple sugars. These can have the opposite affect. Easy recommendations are to turn off the television and read instead. Also try to get rid of high stress or at least take a break from it.
Its been proven time and time again. Exercising gives you energy. Something as little at a 20 min walk five times a week can help you feel better. Don’t get to crazy with it. If you work out too hard a week or so break could do you dome good. Never work out less than two hour before bed time. A good multivitamin would be a great choice also. Do not get sucked into the thinking that if one vitamin makes you fell better that more will make you feel even better. Only the correct food and nutrients can do that! Try to spread exercise throughout the day. You don’t have to hit the gym every time you need to workout, just get your heart rate up a little above regular.
Get enough sleep, but not to much. 6-8 hours is generally enough for most people. Napping can also help for those who don’t sleep well at night. Also if your felling down a great way to get out of the rut is to take a vacation. If you have not had one in while, a break from everything could be just what you needed. Try one or a couple of these fixes ans your energy levels should start soaring.
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You may have heard the term superfoods before but did you ever wonder “What are superfoods?” The term does get thrown around a lot so let’s spend some time looking at what they are and how they can help you get healthier.
When you see the term, it refers to foods that have powerful health properties usually thanks to chemicals found in plants. These chemicals are referred to as phytonutrients. Generally, the foods contain multiple compounds that can do good things for your body which means eating them puts you on the right start to a healthier future.
Here’s one example that answers the question of what are superfoods: blueberries.
Most people agree that blueberries taste great, but they are also rich in phynutrients. If you could analyze those blueberries, you’d find that contain Vitamin C, Manganese, Dietary fiber, and other important chemicals your body needs to run effectively. Like many superfoods, blueberries are also a rich source of antioxidants which can help you combat aging, heart disease, and other common health problems. Plus, their blue pigment means they contain anthocyanins which research has shown can help fight cancer.
Just from looking at this one particular superfood, you can probably get a good idea of how these foods can help you get healthier.
Most of the superfoods you’ll find are going to be in the produce section of your grocery store or supermarket. Because phytonutrients come from plants, you definitely won’t find them in the meat or dairy sections. Also, you should always strive for the freshest produce possible because these will contain the highest levels of the nutrients. Eating frozen blueberries, for instance, would not provide the same nutritional benefits as eating fresh blueberries.
You can find some superfoods outside of the produce aisle, too. Some types of fish, for example, contain Omega-3 fatty acids and other important health compounds. Soy products are also another example. If you switch to soy-based milks and cheeses, for example, you can reap the benefits of a wide range of phytonutrients you won’t get from traditional milk and cheese. Plus, the products are fortified with the vitamins and nutrients that you would receive from the traditional items so you’re still getting a food backed with what your body needs.
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Everyone wants a firm, flat stomach. We dream about six pack abs, just like Twilight’s Taylor Lautner. The good news is that you don’t have to spend hours in the gym doing crunches. Changing your diet to include the foods that can help you get rid of that unwanted belly fat is a great start.
Stay away from white foods! You may lose weight, but that stomach bulge won’t go away until you get rid of the refined carbs in your diet. Cookies, cereals, breads, pastas and muffins are usually packed with high glycemic carbs, resulting in a high insulin response which in turn produces fat in the exact place you’re trying get rid of it. Keep your pantry stocked with whole grains like quinoa and brown rice; Choose pastas made from kamut, spelt or buckwheat. Remember, carbs aren’t the enemy. The danger is in refined carbs.
Switch to olive oil. Olive oil is a great base for salad dressing or cooking most of your favorite, savory foods. It contains monounsaturated fatty acid, which is effective in lowering LDL cholesterol without affecting HDL cholesterol.
Pay attention to your body. We are all different. Some people can eat wheat with no problems, while for others wheat products will create constipation and bloating. Be mindful of how you feel after you’ve eaten a meal. If you have consumed something that makes you feel bloated, you have either eaten too much or you have eaten the wrong food for your body.
Skip gas-forming foods. Some foods create a bloated feeling in your stomach, which, in turn artificially adds to your waistline. Try eliminating these gas-producing foods one at a time to see which ones do not agree with you. Wheat, dairy, broccoli, cauliflower, peppers, sauerkraut, spinach, spicy foods, alcohol, beer, coffee, popcorn and carbonated drinks. Once you’ve identified the offending foods, exclude them from your diet.
Snack on almonds. Almonds contain monounsaturated fatty acid as well as Vitamin E, which work together to keep cholesterol at bay. Almonds are also a tasty way to get fiber and vegetable protein.
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