Fruits and Vegetables Benefits

It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Prevention is the Best Medicine

It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue. And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body. Are you truly giving your body the nutrients it needs to take care of itself? Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.

Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.

Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.

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And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.

So look for ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.

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Benefits of Whey Protein

Over the years, whey protein has slowly gained popularity not only among body builders and athletes, but more important the large fraction of the society who are now actively working towards a healthier lifestyle. Originally introduced to athletes as a key factor in helping develop the body’s muscle mass, further studies have shown innumerable whey protein benefits that every ordinary individual would want to take advantage of.

Whether you are young or old, age will never be an issue for obtaining the benefits of whey protein. This building block is considered to be highly valuable in the role of a nutritional plan to assist in improvement and maintenance of human body. In the market today, protein isolate has the purest form of protein compared to concentrate that contains about five to six percent of lactose. Whey protein is a natural nutrient containing essential amino acids that will enhance external physical appearance.

Among the primary whey protein benefits that really generated so much interest and appeal among consumers is the fact that it earned a ‘Gold Standard’ in protein content that competitive athletes and health enthusiasts would need to maintain a lean but well-defined physique. It is also easily absorbed by the body making it an efficient provider of nourishment to the muscles in the body. Another one of the whey protein benefits is its ability to help a person become healthier without gaining weight. Those who are seriously involved in sports are actually consuming at least 25 grams of this natural nutrient on a daily basis. Surprisingly, just when experts thought they have discovered all the whey protein benefits, they are led to more astounding findings.

One of the benefits of whey protein is being able to acquire Branded Chain Amino Acids (BCAA’s), important nutrients our body needs to build up protein that’s needed to build and repair our muscles. BCAA’s are metabolized immediately to the tissues and are the first ones to be exhausted during vigorous periods of profuse sweating. When the building block will be in tandem with the BCAA’s, worn out levels of tilted cell membranes will be stocked up for the purpose of rebuilding and repairing our muscles.

In weight management, there are several benefits of whey protein that will also facilitate in avoiding the cancer and diabetes as well as complications in the heart. Since time immemorial, diet has always played a necessary role in programs that will look after the body mass. Frequent digestion of the building block will then create a positive impact because the natural nutrient is already in the uncontaminated kind with no traces of carbohydrates or fat.

According to the research done by physician Donald Layman, who also happens to be a professor in University of Illinois (UI), leucine is among the benefits in whey protein which can stir up the loss of unwanted calories. The building block also stabilizes the level of blood glucose by keeping the process of absorption very slow. This is then the reason why a person will not be able to feel much hunger because the insulin has already reduced and makes the burning of fat much simpler.

Aside from protein, it was later discovered that whey also contains glutathione, which is critically important for cancer patients to be more susceptible to a number of treatments such as chemotherapy. An increase in the consumption of whey protein would equally cause an extra boost in a person’s immune system. In laboratory researches on cancer in animals, whey protein has been known to significantly inhibiting the growth of several cancer tumors. This opened up the possibilities of incorporating whey protein in cancer treatments and in the diets of patients who have very low levels of immune system.

Whey protein has been increasingly popular because of the important benefits that can be derived from it. This is why even infant milk formula, whey protein an important ingredient, since it is the next best thing to breast-feeding. For people who are at the prime of their life, increasing the intake of whey protein could significantly help in preventing bone and muscle loss and at the same time provide them with the adequate levels of protein. Since protein is also needed in the growth of new skin, and contains lactoferrin an anti-microbial property, whey protein is also highly recommended for people who have severe wounds and those who have undergone major surgeries.

Fasting and Ketosis

There’s a reason why fasting is such a great way to lose weight and burn body fat quickly. It’s because of a process called ketosis.

Ketosis is the biochemical process that allows us to burn fat – including body fat – for energy instead of sugar and carbs. That’s important when you’re trying to lose weight. Unfortunately our body can only do one. It can either burn sugars (including carbs and protein which is converted into sugars) or it can burn fat. As long as there’s a source of sugar to burn for energy, your body won’t and actually can’t touch its fat reserves.

The process is controlled by a hormone – insulin. As long as insulin is present, your body can turn the food you eat into body fat, but it can’t pull any out to burn it for energy. Insulin goes up for a few hours after we eat. Here’s how the process works in a healthy person that eats three meals a day.

You have breakfast. Insulin goes up and any food that’s not needed for energy is converted to body fat. A few hours after the meal, your insulin goes down and you start to burn the fat before it’s time for lunch. Rinse and repeat for lunch and dinner and since we don’t eat for at least 8 or 9 hours at night, we burn through the extra body fat at night.

Now what happens when you’re eating 6 smaller meals or snack throughout the day? Or what if your body has become insulin resistant, meaning you have to produce more and more insulin to get the job done and said insulin takes longer to clear out of your system? You rarely get insulin low enough to allow your body to burn body fat.

The solution is to stop eating carbs and limit proteins for long enough stretches of time to allow insulin to deplete. That’s when your body goes into ketosis and starts to burn body fat. It’s why low carb diets work and it’s also why intermittent fasting is one of the easiest and quickest ways to shed the pounds.

Fasting and Ketosis

We all go into ketosis at night when we sleep. We burn fat during that time before we sit down to eat breakfast. And guess what happens if you extend that fasting window by a few more hours and don’t eat until noon, or even 2pm. Your body stays in fat burning mode.

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What is Intermittent Fasting?

As you start to read up on and learn more about intermittent fasting, you will hear all sorts of terms thrown around. Let’s take a look at a few of them and what they mean. They will help you make better sense of what you’re reading but also give you a pretty good overview of the different ways you can practice intermittent fasting.

What is Intermittent Fasting

Intermittent Fasting (IF) is a way of eating where you don’t eat for stretches of time longer than 12 hours followed by stretches of time when you do it. There are various different ways to accomplish this. The main idea is to give your body a break from digesting food and insulin levels a chance to drop down so your body can burn body fat for energy instead of glucose.

Fat Intermittent Fasting

A fat fast is a type of fasting that allows you to consume pure body fat and little to no other calories during your fasting hours. Since fat has almost no impact on insulin levels, you can still get all the major benefits of the usual intermittent fast, but will get to consume something.

People will usually add coconut oil and/or butter to their coffee or drink bone broth during their fasts.

16/8 Intermittent Fasting

This is the most popular way to practice intermittent fasting and a great starting point for most of us. The idea is to fast for 16 hours per day and eat during the remaining 8 hours.

This sounds a lot harder than it is since you’ll be sleeping during a big chunk of your fasting time. In essence you’re delaying or skipping breakfast.

5:2 Intermittent Fasting

Another common approach is too fast for 2 days per week. You fast two days and you eat regularly the remaining five days. Some people will only consume water, tea and black coffee on fasting days while others allow themselves up to 500 calories on those days.

Give both methods a try and see how they work for you. What works best depends on your body, your personality, and the goals you’re trying to reach with intermittent fasting.

I hope you’re finding these definitions helpful and also learned a little more about intermittent fasting.

At its core it is really pretty simple. Just don’t eat for a while. The only difference with most of these various takes on intermittent fasting is how long you fast and how strictly you do it.

Give intermittent fasting a try. Start with the method that appeals to you most and take it from there. It won’t take you long to find the perfect intermittent fasting method for you. But you have to take that first step – Just try it!

You Are Really What You Eat

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

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