When you ask for a nutrition tip, the answer might differ depending on who you asked. Although there are numerous experts on the subject, their opinions can often be opposite. However, nobody can question the science. This is why we are offering you top 10 evidence-based tips to improve your nutrition.
Don’t Eat Processed Food
This probably doesn’t come as a surprise but it does not hurt to repeat once again. Avoid eating junk and processed foods at all cost. Not only junk food is the reason why the world is getting fatter each day but it can also lead to addiction. On top of that, processed foods are full of unhealthy stuff such as sugar and don’t provide near enough healthy ingredients. browns plains medical centre
You Can Eat Meat As Long As It’s Not Overcooked
Meat is very high in important nutrients for your body and should be a part of your diet. However, when you’re cooking it, make sure that you don’t burn it. When you overcook or burn your meat, it starts releasing harmful stuff which even increases the risk of getting cancer.
Eat Fruits And Vegetables
We all know that fruits and vegetables are healthy and science supports this. If you are looking for a daily dose of vitamins, prebiotic fiber or various antioxidants which are all essential for you to consume, look no further than this. It is proven that people that eat fruits and vegetables have a longer lifespan and significantly lower risk of diabetes, heart disease and many other diseases.
Always Use Extra Virgin Olive Oil
If you want to do a good thing for your heart and brain, there is nothing better than using extra virgin olive oil. The positive effects it has on the health of your heart cannot be emphasized enough. Strong antioxidants make it the healthiest fat ever.
Use Spices And Herbs
Don’t be afraid to experiment with different herbs and spices. Many of them have powerful antioxidant effects that help fight inflammation. Turmeric and ginger are among the top on the list but there are numerous spices and herbs that can do wonders for your health.
Eat Eggs With The Yolk
We all heard that eggs are healthy but that we should avoid the yolk. However, this is one of the greatest myths out there. Newest research shows that there is no bad effect of the yolk on people’s health, including the heart disease and blood cholesterol. Actually, the yolk is where most of the eggs’ nutrients are located, which is why we should make sure to consume it.
Avoid Sugary Drinks
If you want to avoid getting fat, you should avoid sugary drinks. And we don’t only mean sodas, we also think fruit juices, unless you personally made them and are sure they don’t contain sugar. Always keep in mind that sugary drinks are related to heart disease, diabetes, obesity and other health issues.
Increase Your Intake Of Nuts
You’re certainly not nuts if you eat nuts. On the contrary, they are rich in vitamin E, magnesium, and other nutrients which are extremely healthy. Aside from that, they can improve your metabolism, since studies show that weight loss is increased by over 60% with people that eat almonds.
You might have a nicely paid job, you might even love it but you’re aware that sometimes it is a bit too demanding. More often than not, it requires from you to spend the entire day sitting at the office. This leaves very little time for relaxing or staying in shape by exercising. Luckily, there is a solution. Here is a cheat sheet with top 5 workouts to do in your office.
Chair Dips And Squats
First of all, let us tell you that even when you don’t have time to exercise, make sure to sit in your chair properly as improper sitting can easily lead to back pain. Use your chair to perform dips or squats, a couple of very powerful full-body workouts. For squats, you literally need to lift your bottom off the chair and hold it up for a couple of seconds. For dips, put your palms on the chair and feet on the floor. Next, move your bottom off the edge of the chair, and bend your elbows while lowering your body. Return to the starting point and repeat.
The beauty of these workouts is that you don’t need any equipment for the gym. For this torso exercise, lean your back on a wall. Your feet should be placed away from it and you should bend your knees, allowing the wall itself to support your weight. Try staying in this position as long as you can.
This one will do wonders for your arms and it’s very simple to do. As the name suggests, stretch your arms up as far as you can, and then back. Finally, get both of your arms forward, stretching them in front of you. Make sure you repeat the exercise several times. Other arms exercises you can do in your office include shoulder raises, triceps dips and pumping your arms over your head.
A pretty simple exercise for your calves. Stand up and find sturdy enough piece of furniture and hold it in order to keep balance. Next, you should raise your heels and slowly return them to the floor. Make sure you repeat the exercise. You can also try toe raises or lunges.
Take The Stairs
If your office is in a building, then you’ve already got one of your exercises covered. Although using the elevator might sound tempting, don’t do it. Instead, go for the stairs. Getting a habit of going up and down the stairs can provide a lot of benefit for your body and a great workout while you’re at work. Even if you need to take a document to the copier on the lower floor, stairs are the way to go (and come back).
Finally, don’t be lazy. It might not be an ideal surrounding but a couple of little tricks will help you staying in shape despite the tiring days at work. Of course, another very important part is your nutrition, so make sure you don’t neglect that.
You’ve been given the gift of life and the best you can do is to make most of it. Your health plays a very important role in that. While you may not be bothered by it at the moment, you can’t allow taking your health for granted. Check out the top 7 tips on how to live healthily and start taking care of your body today.
Quality sleep is among the essential things you can do for your health. When you don’t sleep, your mental and physical performance is decreased and you can easily start having problems with your weight.
More than a half of a human body is comprised of water. It is essential for all our body functions and its benefits are great. Aside from that, studies claim it actually helps in losing weight. There is no exact amount of daily intake of water, as it depends on various factors, such as our activity and the weather. However, it is between 2.5 – 3.5 liters each day. A good way to know if you didn’t consume enough water that day is the color of your urine – if it gets a bit yellow, you need water.
We don’t just mean going to the gym, we are talking movement in general. You don’t have to exercise each day but whenever you have a chance to walk, do it. Exercising helps you live longer as it lowers danger of conflicting numerous diseases and it also helps in losing weight. It might be a good idea to take up Zumba or start playing basketball with your friends.
Fruits and vegetables are extremely important for our health. They are rich in vitamins, minerals and other antioxidants that provide multiple benefits for our bodies. Note that synthetic supplements, regardless of how good they are, can’t substitute foods from a natural source. So, make sure to regularly eat apples, watermelons, grapefruit, papayas, all kinds of beans, mushrooms, carrots and other fruits and vegetables.
Know When To Stop Eating
When you have company for a meal, you often finish it when all others are finished or when you emptied your plate for the first time, since it’s not polite to add some more. You should neglect all this, the only thing to note is your stomach. When it says you’re full, then you’re full. Don’t continue eating just because you don’t want people to think you are impolite.
Negative thoughts can be what’s causing your weight problems. Try keeping yourself in a positive mood and your body will react in a positive way. When you do have unhappy thoughts, don’t suppress them, always share them with your loved ones and address them.
Avoid Consuming Alcohol
An occasional glass of wine might be allowed but if you’re consuming alcohol on a regular basis, this is something you have to deal with. Alcohol is known to have various negative effects on your health, so try hard to cut it out.
When you have the feeling of panic or fear without a really valid reason that means you have anxiety. Today, more and more people are anxious, simply because everyday life bring us a lot of reasons to be scared. However, there are certain techniques to help you deal with this feeling. Let’s take a look at the top ways to help dealing with anxiety.
Anxiety is nothing out of the ordinary, just a normal human emotion. The first step in dealing with it is to accept you are feeling anxious. Try calming yourself down by breathing deeply and steadily.
Think Happy Thoughts
When you start feeling anxious, imagine yourself doing something you love. Think of a happy place for you, focus on those positive feelings and let them flow through your body to relax.
You can’t be productive or get any work done if you are anxious. This is why you should try to distract yourself, at least for a short time. Find a thing that relaxes you – whether it’s taking a walk, drinking a warm cup of tea of taking a bath.
You see, the worst thing about anxiety is to sit and no nothing. This way, you will be completely focused on actually feeling anxious and not only you won’t get anything done but you will end up feeling it for a much longer period. Ask yourself what was your plan before a feeling of panic started and continue with that plan nonetheless.
This might be the greatest way to relieve anxiety – sweat it off. It doesn’t even matter what exactly you’re doing, going for a bike ride, running or swimming, it’s just important that you release a good amount of sweat. This is a full-proof method and after finishing a training you will surely feel better.
Laughing has an amazing effect on the entire organism, and this includes helping with anxiety. Watch an episode of Friends or another comedy show or simply read some jokes on the internet. Find what makes you laugh, and use it to laugh hard. Soon, you will notice your anxiety feeling has gone away.
Sooner or later, you will have to face your fears. We know that perhaps even that sentence is making you anxious but you need to be brave. When you deal with your fears head on, they will begin to fade. Let’s say that you have a social phobia, which means you’re afraid of being with other people because you are embarrassed. In this case, you should have some social time every day. Start with close friends and start adding new people to your circle.
What’s The Worst That Can Happen?
Ask yourself this. If you’re afraid of suffocating in an elevator, ask yourself if you’ve ever heard of something like this happening to anyone you know. You should realize that you’re exaggerating, which can also help you to face the fear that causes your anxiety.