Categories Gut health

Superfoods, Exercise and Attitude

The Advantages of Health Goals

Imagine having a well-toned body that radiates strength and vitality.

Imagine a waistline in proportion to your body shape that oozes vibrant inner health.

What you eat, how you’re thinking that and what you do determine your quality of life.

Unhealthy habits eventually have consequences that undermine the standard of life.

“Exercise is king. Nutrition is queen. Put them together and you have got a kingdom.”

Jack LaLanne (American Fitness And Nutrition Expert)

Vitality

Individuals with vitality are innovators.

They’ve the keenness to realize their goals in life.

And, they create ideas and opportunities for his or her future plan of action.

“The standard of life is set by its activities.”

Aristotle (Ancient Greek Philosopher, Scientist and Physician)

Principles of Good Health

A robust immune system defends the body against viruses, bacteria and infections which could cause inflammation and illness.

Healthy lifestyle selections that strengthen the immune system include:

*eating a varied weight-reduction plan with moderate portions that nourish the body.

*maintaining the advisable body weight

*exercising to enhance circulation, respiration and strengthening the muscles and organs

*the correct amount of sleep and leisure

*day by day habits of private cleanliness

*fresh air and sunshine

*no smoking or use of medication

*alcohol sparsely

*avoiding junk food

*drinking pure water

*controlling stress

*positive considering

*having regular health examinations

“All Disease Begins within the Gut”

Hippocrates-Father of Medicine who Lived Throughout the Greek Classical Period

The waistline reflects the body’s general health.

An unhealthy waistline is brought on by poor lifestyle habits corresponding to over-eating, no exercise, excessive sitting and stress.

Excessive body fat puts extra strain on the center, kidneys, bones and joints.

Fat across the waistline increases the chance of hypertension, type 2 diabetes, heart disease and stroke.

“The Smaller Your Waistline, the Longer Your Lifeline”

The old adage, “the smaller your waistline, the longer your lifeline” has real meaning.

The best body-weight, proportional to ones gender, age and height enhances the general appearance of the person and lessens health risk aspects.

Prevention – Higher Than the Cure

It’s easier to stop something happening than to repair the damage after it has happened.

Balance is the important thing to healthy living at every stage of life.

Poor food selections, lack of physical exertion in addition to other negative lifestyle selections put your health in danger.

Balance means considering all features of life: relationships, work, fitness, in addition to emotional well-being and spiritual happiness.

It means making time “to smell the roses” to understand the numerous things that life has to supply.

Its all about:

*carrying a lightweight load without excess baggage

*avoiding the extremes, the unnecessary and harmful

Walk Your Approach to Good Health

“Walking is man’s best medicine”

(Hippocrates)

For most individuals, one of the best exercise is walking for weight control and increased cardiovascular fitness.

A walking program strengthens your heart and lungs, lowers blood pressure, boosts your energy and invigorates your immune function.

Combined with a muscle toning program, it can help firm the muscles and make you feel and appear good.

Other activities like jogging, cycling, swimming or aerobics also burn calories and keep you healthy.

Exercise

Regular exercise supports physical and mental well-being, staying youthful and having more energy.

It builds muscle and is a great way of spending leisure time.

It helps control weight, strengthens the bones and immune system, aids in cleansing, accelerates heart and lung motion thereby increasing blood circulation that stimulate all of the glands, organs and cells of the body.

It also improves your confidence and self worth.

Just remember to warm up by doing a little stretching exercises before you start.

Any type of physical activity that stimulates higher circulation and deeper respiration is sweet to your overall health.

It could include walking, skipping, jogging, running, cycling, swimming and aerobics to weightlifting, yoga, team sport and some other types of enriching practices that a person may need to participate.

CAUTION

Before undertaking any program of exercise or change in weight-reduction plan seek the advice of your doctor.

You might be What you Eat and Drink

Food should nourish the body by getting the correct balance of vitamins, minerals, and other nutrients day by day in an effort to provide the fabric out of which the bones, muscles, nerves, skin and all the inner organs are formed and the energy we want to get things done.

As well as, nutrient-rich food help to manage the activities of each organ within the body and supply for its growth and repair.

The body needs six essential nutrients through a balanced, varied weight-reduction plan in the proper portions to ensure that it to prform its many alternative functions.

They’re:

*protein

*carbohydrates

*vitamins

*minerals

*fats

*water

Nature’s Superfoods

Consider your weight-reduction plan by way of variety, freshness and wealthy within the essential immune-boosting nutrients which are as near their natural state.

Avocado

High in monosaturated fats (good fats) that help to lower cholesterol, reduce the chance of heart disease, stroke and cancer and to take care of a healthy weight. It also accommodates vitamins E, B6 and C that are antioxidants that help prevent free radical damage, folate and potassium which help to regulate blood pressure, maintain a daily heart-beat and a healthy nervous system.

Bananas

High in potassium for maintaining muscle and nerve function and the metabolism of protein and carbohydrates. It also accommodates biotin, vitamins C and B6 which help to fight infection.

Cabbage (including broccoli, brussels sprouts and cauliflower)

Anti-cancer foods, high in potassium, vitamins A and C, calcium and fiber which help to lower cholesterol, boost the immune system and contribute to weight reduction.

Beetroot and Beetroot Juice

Full of fiber, folate (vitamin B9), manganese, potassium, iron, vitamin C, antioxidants and nitrates.

With no cholesterol and really small amounts of fat beetroots have many health advantages that improve blood flow and lower blood pressure.

Carrots

Carrots are filled with vitamins and minerals. The very best source of vitamin A essential for good vision, vitamin K1, potassium, fiber, antioxidants and high in beta carotene. Also they are low in calories which helps weight reduction and have been linked to lower cholesterol.

Cherries

Good source of fibre, vitamins, minerals and antioxidants. They contain potassium, vitamins C and A folic acid and other health-promoting compounds that reduce inflammation and promote overall good health.

Citrus Fruit (Oranges, Lemons, Limes Grapefruit and Tangerines)

High in vitamin C and other vitamins, minerals, dietary fiber and helpful antioxidants that boost the immune system, aid vascular protection, reduce inflammation and aid weight reduction.

Dark Green, Red, Yellow, Purple and Orange fruit and Vegetables

Five or more servings a day eaten raw or evenly cooked, are wealthy in fiber, vitamins, minerals, antioxidants and low in calories help maintain a healthy weight and protect the body from heart disease, cancer, and other serious health problems.

Eggs

High in protein for constructing and repairing tissue, essential fatty acids, vitamins A, D, E, B2, B6, B12 and full of vital minerals like iron potassium, selenium, calcium, zinc, copper, and phosphorus.

Garlic, Onions, Shallots, Leeks

Help to fight and stop infections, inflammation and disease, inhibit tumor growth, blood-clot development and enhance immunity.

Kale (Spinach and other leafy greens)

Contain chlorophyll, vitamins A, C and the minerals calcium and magnesium needed for strong, bones, and for nerve and muscle functioning.

Kiwi-Fruit

Wealthy in vitamin C and E for immunity, vitamin K, potassium, magnesium and dietary fiber for digestive health.

Melons (Watermelon, Cantaloupe and Honeydew)

Help to flush out toxins from the body, are low in calories, fat, sodium and no cholesterol. High in vitamin C and other vitamins and minerals like magnesium and potassium which help to guard against stroke.

Peppers

Very high in vitamin C, folate, and vitamin B6, crucial for releasing energy from amino acids and for the metabolism of fat and carbohydrates.

Pomegranate

Superfood that enhance health and antioxidants that improve gut health, fight inflammation and diseases like type-2 diabetes and obesity. Also contain vitamin A, vitamin C, vitamin E and folic acid which give overall health advantages.

Pumpkin

Abundant source of beta carotene, fiber and iron in addition to vitamin C, vitamin E, iron and folate which delivers of oxygen to cells and strengthens the immune system.

Strawberries

Full of vitamins, fiber and antioxidants (polyphenols) and are a great source of manganese and potassium and high in vitamin C for enhanced immunity. Also they are low in calories, fat and sodium which promotes weight-loss.

Sweet Potatoes

High in vitamin B6 which is useful for heart health, vitamins C, D and A, dietary fiber, calcium and potassium which help to lower blood pressure.

Whole Grain Breads, Cereals And Brown Rice

Their high-fiber content helps the digestive system and to regulate weight.

Probiotics (friendly bacteria)

Additives in processed foods, sugar, stress and antibiotics kill good bacteria and upset your gut bacteria balance. Probiotics within the weight-reduction plan helps the body absorb vital vitamins and minerals for metabolism and to take care of healthy colonies of excellent bacteria for overall good health.

Probiotic food include yoghurt, kefir, milk with probiotics (lactobacillus acidophilus), soft cheeses, sauerkraut, miso, sourdough bread, tempeh, kombucha and kimchi.

Prebiotic Foods

Plant fiber that beneficially nourishes good probiotic bacteria (gut flora) are present in whole grains, nuts, root vegetables, beans and legumes, bananas, asparagus, Jerusalem artichokes, leeks, garlic and onions, chickpeas, lentils, honey and psyllium.

An Apple a Day Keeps the Doctor Away

Apples are low in calories, are a great source of dietary fiber, vitamin C which aids the immune system, phenols, which reduce cholesterol and quercetin which protects brain cells against degenerative disorders like Alzheimer’s.

Super Seeds

Full of many essential immune boosting nutrients like cell-building protein, fiber and low in saturated fat. Additionally they contain omega-3 fatty acids, iron, zinc and antioxidants.

Super Seeds include chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, wheat germ and pomegranate seeds.

Beans and Legumes

Contain protein, fiber, antioxidants, B-vitamins, folate, magnesium, thiamine and riboflavin. They’re present in all different sorts of beans and legumes like green beans, peas, lima beans, dried beans, split peas, chickpeas and lentils.

Super Berries

High fiber and wealthy source of antioxidants that protect cells from the damaging effects of free radicals. Super berries include açai berry, acerola cherry, aroniaberries blackberry, blueberry, cranberry, goji berry, maqui-berry, mulberry, noni-berry, raspberry and strawberry.

Seafood

The omega-3 fatty acids in oily fish help to stop heart disease, are high in protein, vitamins corresponding to vitamin D for healthy bones and teeth, vitamin B12 crucial for growth and the production of energy from fatty acids and minerals including iodine, selenium, zinc, potassium and calcium. Super seafood include salmon, sardines, oysters, herring, anchovies, rainbow trout, pacific halibut, atlantic mackerel.

Meat

Organic and free-range lean meat and poultry eaten sparsely is a healthy a part of a well-balanced weight-reduction plan providing protein, and beneficial essential fatty acids, iron and vitamin B 12.

Beef, lamb, pork and poultry corresponding to turkey and chicken are high in protein, B vitamins, vitamin E, zinc, iron and magnesium.

Organ meats like liver are wealthy in iron, zinc, copper, choline and inositol in addition to vitamins A, E, K, thiamine, riboflavin, folic-acid and biotin that are a part of the B complex vitamins helping the body metabolize fats and carbohydrates, maintain proper function of the nervous system and promote healthy nails, skin and hair.

The Power Inside

There may be an influence inside that may transform your quality of life.

Goals keep you focused toward healthy lifestyle attitudes, behaviors and selections and supply the motivation through targets to strive for.

*take into consideration the chances.

*think concerning the rewards