It's easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

EIGHT HEALTHY EATING GOALS

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks.

1. Make half your plate fruits and vegetables: 

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.


2. Make half the grains you eat whole grains: 

An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."




3. Switch to fat-free or low-fat (1%) milk: 

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.









4. Choose a variety of lean protein foods: 

Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.



5. Compare sodium in foods: 

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."









6. Drink water instead of sugary drinks: 

Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.





7. Eat some seafood: 

Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.





8. Cut back on solid fats: 

Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.





Use the MyPlate Icon to make sure your meal is balanced and nutritious.

TRY 5 THINGS THIS!

1. Emphasis on Fruits & Veggies

• Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
• Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
• Pack your child's lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

2. Healthy Snacks

• For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
• Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
• Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
• Swap out your cookie jar for a basket filled with fresh fruit.

3. Ways to Reduce Fat, Salt, and Sugar

• Choose baked or grilled food instead of fried when you're eating out and implement this at home, too.
• Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
• Serve fruits as everyday desserts like baked apples and pears or a fruit salad.
• Read labels on packaged ingredients to find foods lower in sodium.
• Skip adding salt when cooking; instead use herbs and spices to add flavor.

4. Controlling Portion Size

• Use smaller plates to control portion sizes.
• Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.
• Portion sizes depend on the age, gender, and activity level of the individual.

5. Healthy Eating in School

• Bring healthy snacks into your child's classroom for birthday parties and celebrations, instead of providing sugary treats.
• Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
• Schools across the nation are making their lunch rooms healthier places. Learn more with the Chefs Move to Schools initiative where chefs work with local schools to add flavorful, healthy meals to menus.

You might also like: Top 29 Weight Loss Tips To Lost 100 Pounds

Source: fitness.gov

How To Eat Healthy And Lose Weight

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"Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness." – Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the year for that same energy-boosting effect.

13 Health Benefits of Oranges:

1. Helps Prevent Cancer

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases

Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Reduces Risk of Liver Cancer 

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health

Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. Lowers Risk of Disease

Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections 

Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation

Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision

Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13.  Provides Smart Carbs:

Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.

Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

You might also like :

• 8 Health Benefits of Raspberries
• 10 Health Benefits of Bananas

Source: care2.com

Health and Nutrition:13 Health Benefits of Oranges

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Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles

• Choose whole grains and potatoes with skin where possible which havemore fibre, vitamins and minerals.
• Remember starchy foods contain fewer than half the calories of fats per gram

2. Eat lots of fruit and veg

• Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals.
• Fresh, frozen, tinned and 100% fruit juices all count!
• Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.

Read also: Health and Nutrition: 8 Health Benefits of Raspberries

3. Eat more fish - aim for at least two portions per week and one of these should be oily

• Remember that one portion of fish is approximately 140g cooked weight.
• Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.
• Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.

4. Cut down on saturated fat and sugar

• Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain, as fat provides 9 calories per gram, more than double that from carbohydrates and protein.
• Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.
• Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead, helping you to achieve your 5-a-day!

5. Eat less salt, adults should eat no more than 6 g per day and children should have even less

• A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease.
• Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content!
• When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium).
• Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes.

6. Get active and be a healthy weight!

• The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week.
• What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.
• Did you know….? Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.

7. Don’t get thirsty

• Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
• Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.
• Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!

8. Don’t skip breakfast

A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast with fruit for a healthy start to the day.

You might also like : 8 Healthy Take To Work Snacks

Source: nutrition.org.uk

Top 8 Tips For Healthy Eating

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You will feel so motivated after reading their advice.

It's hard work to lose weight, for sure. Sometimes you need a little inspiration. Get it from these women have each lost almost 100 pounds or much, much more:

Shanna Fichera, 28, from Camarillo, California
Courtesy of Shanna Fichera

1. Start small. "I began walking or jogging for 15 minutes a day. I worked up to 30 minutes, and then increased it again. It was a very gradual process."

2. Don't give up when your weight loss plateaus. "I remember hitting the first plateau and feeling so defeated, but you have to push through and keep putting in the effort for your plan to work. You can't get discouraged."

3. Be realistic about which habits need to go. "When I was heavy, I'd eat French fries every single day, plus carbs at almost every meal like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn't conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!"

Brianna Blank, 19, from Westbrook, Connecticut

Courtesy of Brianna Blank

4. Find a healthy meal you like and eat it all the time. "In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole wheat bread with mustard. I ate that for most lunches and dinners and I was so focused on achieving my goals that it didn't even feel repetitive."

Maria Gordon, 28, from Upper Marlboro, Maryland

Courtesy of Maria Gordon

5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water no sugary drinks! for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."

6. Make your old favorites healthier. "I've always loved burger and fries, so I also started making healthier versions of foods that were familiar to me, like turkey burgers with wheat bread and sweet potato fries."

7. Prepare for heavy meals. "When I know I'm going out for dinner, where I'll probably want to eat extra calories, I eat lighter meals throughout the day, like a smoothie for breakfast and a salad for lunch."

Alyssa Ann Heidemann, 31, from Sioux Falls, South Dakota

Courtesy of Alyssa Ann Heidemann

8. Switch out bad snacks for good snacks. "I used to snack on chips, candy bars, and other junk food throughout the day, but now I eat a set six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese."

9. Order smarter salads. "I cook most of my meals at home now but make healthy choices at restaurants like Applebee's if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side."

10. Cook for yourself. "I bake fish with olive oil or make barbecue-style ground turkey. I eat green beans, carrots, celery, low-fat cottage cheese, string cheese, pistachios, olives, low-fat yogurt, grapes, and tangerines. And I usually don't feel hungry."

11. Double down on veggies if you're unsatisfied after eating a snack or meal. "If I'm still hungry, I turn to vegetables rather than junk food."

Read also: 4 Best Health Tips That Make Weight Loss Easy

12. Pack snacks for late nights at work. "At my heaviest weight, my downfall was eating fast food on my way home from work at 9:30 or 10 p.m. Now I bring food and snacks to work so when I get home, I'm not starving and feel more in control."

13. Say no to free refills. "I used to drink diet and regular pop regularly restaurants gave me refill after refill, and I would lose track of how much I drank. Now I ask for water instead of pop, which I've given up altogether."

Sara Lugger, 36, from Oxford, Michigan

Courtesy of Sara Lugger

14. Don't stock foods that tempt you. "I don't keep ice cream in the house because I can't say stop myself from going back for more helpings. This way, I have to go out and buy a single-serving ice cream cone when I want to indulge. Even then, it's just one helping, and then I'm done."

15. Move during your lunch break. "During my lunch, I'll walk on the treadmill at work or outside for 30 to 40 minutes."

16. Stash snacks everywhere. "I carry meal replacement or protein bars in my purse and car to eat whenever I miss a meal. This way, I fend off hunger so I don't overeat later."

17. Eat more often. "I switched from three meals a day to six small meals a day."

18. Split restaurant meals with a friend. "When I share meals, I end up eating smaller portions without being tempted by leftovers on my plate. If I don't have a person to split a meal with, I immediately put half of the portion I'm served into a takeout box, and vow not to pick at it for at least two days."

Stephanie Aromando, 28 from Sandyston, New Jersey

Courtesy of Stephanie Aromando

19. Lift weights to lose weight. "While cardio has helped me burn fat, power-lifting has been such a huge part of my success: Lifting heavy weights with a trainer really helped me sculpt my body. After about four months of training, I was able to squat holding 360 pounds — 25 pounds more than I weighed when I began my weight loss journey."

20. Move even on rest days. "I work out six days a week and take an active rest day once a week where I hike or take a yoga class."

21. Take responsibility for unhealthy habits. "It's still hard for me to admit that I was a binge eater. At least once a week, I would stop at a bagel place on my way to school and order a bagel with cream cheese, and a Taylor ham, egg, and cheese sandwich on a hard roll, and a sausage, egg, and cheese on another bagel I'd even buy three drinks so the staff would think I was picking up breakfast for three people. Then eat all three sandwiches in my car. I called it an addiction, but that was just an excuse."

22. Don't use exercise as an excuse to eat poorly. "When I began my journey, I decided that I didn't want to "ease" into a healthy life. I immediately cut out all the unhealthy foods I was eating so I wouldn't use my fitness program as a license to continue to eat poorly under the guise of "Well, I'm working out, so it's OK."

23. Keep it simple. "I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can locally grown vegetables, organic when possible, and minimally processed everything."

24. At the grocery store, shop the perimeter. "Everything I need is in the produce section, at the meat counter, or in the dairy section. I avoid the center aisles of the grocery store unless looking for specific pantry items like quinoa or oatmeal."

25. Prepare food in advance. "I eat five small meals a day, but only prepare them twice a week in big batches so that everything is made and ready to go when I get hungry."

26. Schedule a weekly cheat meal. "I allow myself one cheat meal a week right after my hardest workout and use it as a way to indulge in foods I crave mindfully while still staying on track."

Tanisha Shanee Williams, 30, from Brooklyn, New York

Courtesy of Tanisha Shanee Williams

27. Drink all the water. "I carry a gallon of water with me all day long until it's finished. Dragging it around campus looks ridiculous, but I don't care."

28. Put on music when you don't feel like going to the gym. "Being physically active has nothing to do with going to the gym, but moving your body and burning calories is what matters. When I don't want to go, I just turn on my music and either dance or hula hoop with my niece."

29. Treats don't belong in your house. "I don't keep juice, chips, or cookies in my house because they're treats: I don't eat them every day. Time to time, I do indulge, but only in small portions."

You might also like: 10 Ways To Easy Weight Loss Without Painless

Source: cosmopolitan.com

Top 29 Weight Loss Tips To Lost 100 Pounds

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How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least 8 glasses of water a day? Do you get enough sleep every day?

Our body is our temple, and we need to take care of it to have a healthy life. Do you know that a shocking over 65% of Americans are either obese or overweight? That’s insane! Think of your body as your physical shell to take you through life. If you repeatedly abuse it with unhealthy food, your shell will wear out quickly. While you may look okay on the outside, on the inside, your arteries are getting clogged up with cholesterol and arterial plaque. That’s not a pretty sight!

Life is beautiful and you don’t want to bog yourself down with unnecessary health problems. Today, your vital organs (kidney, heart, lungs, gall bladder, liver, stomach, intestines, etc) may be working well, but they may not be tomorrow. Don’t take your good health today for granted. Take proper care of your body.

Good health isn’t just about healthy eating and exercise – it also includes having a positive mental health, healthy self-image and a healthy lifestyle. In this article, it'll include 45 tips to live a healthier life. Bookmark this article and save the tips, because they are going to be vital in living a healthier life.

1. Drink more water. 

Most of us actually don’t drink enough water every day. Water is essential for our body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out our body functions, remove waste and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.

Furthermore, drinking more water alone actually aids in losing weight. A Health.com study carried out among overweight/obese people showed that water drinkers lose 4.5 more pounds than a control group. The researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.




2. Get enough sleep. 

When you don’t rest well, you compensate by eating more. Usually it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn’t want that.

3. Meditate. 

Meditation quietens your mind and calms your soul. If you don’t know how to meditate, don’t worry – learn how to meditate in 5 simple steps.

4. Exercise. 

Not just a few times a week, but every day. Movement is life. Research has shown that exercising daily brings tremendous benefits to our health, including increase of life span, lowering of risk of diseases, higher bone density and weight loss. Increase activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift. Join some aerobics classes. Take up a sport of your liking (see tip #5)

5. Pick exercises you enjoy. 

When you enjoy the sports, you’ll naturally want to do them. Exercise isn’t about suffering and pushing yourself; it’s about being healthy and having fun at the same time. Adding variation in your exercises will keep them interesting.

6. Work out different parts of your body. 

Don’t just do cardio exercises (such as jogging). Give your full body a proper work out. The easiest way is to engage in sports, since they work out different muscle groups. Popular sports include basketball, football, swimming, tennis, squash, badminton, frisbee, and more.



7. Eat more fruits. 

Fruits are a plethora of vitamins and minerals. Do you know that oranges offer more health benefits than Vitamin C pills? Taking in synthetic supplements are not the same as consuming the foods direct from nature. Fill your palate with these 10 most nutritious fruits: Watermelon, Apricots, Avocado, Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries.

8. Eat more vegetables. 

Like fruits, vegetables are important for the well being of our health. Experts suggest that we should have 5-9 servings of fruits/vegetables, and unfortunately most people don’t even have at least 5 servings! Some of my favorite vegetables include: Kidney beans, black beans, asparagus, long beans, french beans, sprouts, button mushrooms and carrots.

9. Pick bright colored foods. 

Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants are good for health because they remove free radicals in our body that damage our cells. So get your fill of fruits/vegetables of different colors: White (Bananas, Mushroom), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Guava, Avocados,  Cucumber, Lettuce, Celery), Purple/Blue (Blackberries, Eggplant, Prunes).

10. Cut down on processed food. 

Processed foods are not good because (1) most nutritional value is lost (2) the preservatives added are bad for our health.  Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that are not in their raw form. In general, most of the food in supermarket are processed – the more the ingredients on the label (especially the ones ending with ‘ite’ or ‘ate’), the more processed they are. Watch out for those with salt/sugar as the first 5 ingredients and go for natural foods as much as possible.

11. Love yourself. 

How much do you love yourself on a scale of 1-10? Why? How can you love yourself more starting today? In Day 20 of 30DLBL, we explore the notion of self-love and get you started on loving yourself more.

12. Barefoot walking/running. 

There have been many proven positive benefits of barefoot walking/running, from better posture, less stress for your feet, less stress for your joints, etc.

13. Purge negative people from your life. 

Positive mental healthy is an important part of a healthy life. You don’t need toxic people in your life. If you feel that a friend is overly critical or negative, then let him/her go.

14. Purge negativity from yourself. 

You don’t need negativity from yourself either. Listen in on the thoughts that come up in your mind and get rid of the negative thoughts you hear. A lot of eating happens because one feels unhappy, so by staying in a positive, up state by yourself, you cut out that unhealthy dependence on food to be happy.

15. Journal out unhappy thoughts. 

One great way to purge negativity from within is to do brain dumping exercises whenever you feel frustrated. This is something I do with my 1-1 clients as well, where I ask them to journal out their deepest thoughts so we can address them. Don’t keep these thoughts pent up inside of you – it’s not healthy.

16. Avoid trigger foods. 

Trigger foods are the foods that make you go berserk and binge like crazy after you eat them. Everyone’s trigger foods are different (mine are donuts, pastries, pasta and chips), but generally trigger foods are candy bars, chocolate, confectionery, chips, cookies, or anything with high level of refined sugar, salt, fat or flour. These foods cause a blood sugar imbalance, hence triggering one to eat more. What are your trigger foods? Identify them and remove them from your diet.

17. Breathe. Deeply. 

Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly – we take only shallow breathes and breathe to 1/3 of our lung capacity. Athletes are coached proper breathing techniques to get their best performance. A full breathis one where your lungs are completely filled, your abdomen expands and there’s minimum movement in your shoulders.

18. Address emotional eating issues. 

Emotional eating is eating to fill an emotion, rather than real hunger. Do you eat when you feel stressed out, down or frustrated? Do you reach out for food when you hit a block at work?Chances are, you’re emotional eating. However, emotional eating will never make you feel happy, because you’re trying to fill a void that has nothing to do with food. Food doesn’t give you love or happiness; it’s just food.

19. Eat small meals. 

Choose several small meals over a few big meals a day. This balances out your energy distribution throughout the day. In general, eat when you feel hungry, and stop when you’re full (see tip #20). You don’t need to wait until official meal times before you start eating. Listen to your body and what it tells you.

20. Stop eating when you feel full. 

Many of us rely on external cues to tell when we’re full, such as whether everyone has finished eating, whether your plate was empty or not. These are irrelevant – you should look at internal cues, such as whether your stomach feels full or not. Don’t feel obligated to eat just because there’s still food at the plate.

21. Go for brown carbs vs. white carbs. 

White carbs are refined grains like white rice, pasta, white bread, crackers, noodles, tortillas, wraps, anything with white flour and breading. The nutrients have been removed in the production process, leaving them rich in calories but low in nutrients. They also cause unhealthy spikes in our sugar levels. Go for brown carbs (unrefined complex carbs) instead, like brown rice, whole grain, oats, oatmeal, legumes, nuts. These come with nutrients and vitamins intact.

22. Live a life with purpose. 

Positive health starts from within! Are you living a life of meaning? Are you living in line with your purpose?

23. Say no to oily food. 

Reduce your intake of fast food, fries, doughnuts, chips, wedges, and foods that have been deep fried. Not only are they very fattening (1 tablespoon of oil is 120 calories), deep fried food contains acrylamide, a potential cancer-causing chemical. According to a BBC report, an ordinary bag of crisps may contain up to 500 times more of the substance than the top level allowed in drinking water by the World Health Organisation (WHO). There are better alternatives, such as grilled, steamed, stir-fried or even raw food (see tip #41).

24. Cut out sugary foods. 

These are your candy bars, your pastries, chocolate, cookies, cakes and jelly donuts. Not only do they not fill you, they trigger you to eat more due to the sugar rush they cause (see tip #16). Go for healthy snacks instead (see tip #36) – you’ll be more satisfied and happy.

25. Go organic. 

Organic foods are foods produced without “synthetic inputs such as pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives”. (Wiki) The organic movement is slowly catching on, with more supermarkets, especially in US, offering organic options. Organic food tends to cost more, but hey – would you rather save some money and feed your body with pesticides or pay a few extra dollars for a cleaner, healthier body?

26. Improve your posture. 

Good posture improves your breathing (see tip #18) and makes you look more smarter and more attractive.

27. Cut out soda and caffeine. 

Drinks with caffeine are diuretics – meaning they speed up the rate of urine production. Hence, these drinks do not contribute to your 8 glasses of water/day requirement – they actually take away from it! Furthermore, soda is unhealthy, causes weight gain, is an artificial stimulant, among other reasons. Ditch your soda and go for plain water or fresh fruit juices instead!

28. Don’t drink alcohol. 

Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects on our body and health – impacting the proper functioning of our brain, liver, lungs, and other major organs. If you drink alcohol regularly, it’s time to cut it out.

29. Prepare your meals. 

Lately I’m beginning to appreciate the value of preparing my own meals. When you prepare your meals, you control what goes into them. No more being in a dilemma between eating healthy  and choosing between the sub-optimal food choices. Get some quality kitchen equipment – these will be your best investments ever.

30. Learn to say no. 

Don’t feel like you’ve to eat just because you’re out with your friends, or because other people offer you food. Simply say no and say you’re not hungry if you don’t feel like eating.

31. Bring a water bottle when you go out. 

That way, you can replenish your fluids whenever you want to. It saves you money as well and you don’t need to subject yourself to poor alternatives like soda, which increases your fluid outtake instead (see tip #27).

32. Dine at salad bars more often. 

Lately I’m falling in love with salad bars. Salad bars work like this: You pick your greens, you select X number of toppings (usually 6 or limited, depending on the outlet) and you finish off with a dressing. The variety is huge, it’s filling and it’s extremely healthy.

33. Go for low calorie, low fat alternatives. 

There are many low-fat / non-fat alternatives today – from yogurts, to salad dressing, soy milk, spreads, ice cream, etc. Check out this comprehensive list: Lower Calorie, Lower Fat Alternatives.

34. Stop smoking. 

It has been extensively proven that smoking is detrimental to health,  severely increasing the risk of lung cancer, kidney cancer, esophageal cancer (of our gullet), heart attack, and more. Smoking “light” cigarettes does not decrease health risks. Bottom line – if you’re a smoker, quit for better health of not just yourself, but also your family and friends. If you don’t smoke, stay that way and don’t start.

You might also like: Follow 5 Steps "Ways to help you stop smoking successfully"

35. Avoid passive smoking. 

Second hand smoking (breathing in air from smokers) causes many of the same long-term diseases as direct smoking (Wiki). Get away from smokers and avoid cigarette smoke where you can.

36. Have healthy snacks. 

If you’re hungry during work, eat healthy snacks, like fruits, salads, and fruit juices. These are nutritional and don’t give you that sugar rush. Have them readily available so you can dive in for a munch and stop when you’d had your fill. Get away from cookies and candy bars.

37. Drink fruit/veg smoothies. 

It’s a quick way to get vitamins and nutrients. It's tastes great.

38. Juicing. 

Juicing is where you extract the juice from vegetables / fruits (via a juicer machine). Since the fibre is stripped away, you are literally drinking the nutrients and minerals directly from the juice! Juices and smoothies complement each other – the former gives our digestive system a break while the latter gives us the fibre which aids our digestion.

39. Go on a vegetarian diet. 

First off, going vegetarian doesn’t necessarily lead to better health, because there are many unhealthy vegetarian food out there (fried food, white carb laden diets, etc). On that note, there are many proven health benefits of a vegetarian diet.

40. Go on a vegan diet. 

A vegetarian is someone who does not consume animal products. A vegan is someone who doesn’t consume animal or animal-derived products. This means no dairy, honey, cheese, milk, etc. So in that sense, it’s seemingly stricter, but it brings about even more positive benefits on top of a vegetarian diet.

41. Become a raw vegan. 

A raw vegan consumes only non-processed, raw vegan food, mainly fruits, vegetables and nuts. Notice that the progression from vegetarian -> vegan -> raw vegan diet is toward foods that are naturally occurring. There are many reported benefits in switching from veganism to raw veganism, including increased youth, weight loss, increased energy, increased health benefits and more.

42. Get out more often. 

If you have a regular 9-5 job, chances are you spend most of your times holed up in the office and not a lot of time going out and having fun. During weekends, you’re probably busy with work or running errands. Make it a point to go out with friends at least once a week. Get some sunlight. Go out and have a change in environment. It’ll be great for your body and your soul.

43. Exercise good dental hygiene. 

Not only does good hygiene make you a lot more desirable, it is linked with better health (Read AHA Study). Brush your teeth twice a day, rinse your mouth after each meal and floss your teeth at night.

44. Join classes. 

Dance classes, aerobics classes, tennis classes, ballroom dancing, scuba diving, wake boarding courses, are all places to start off with. Going there also lets you socialize with a whole new group of people.

45. Hang out with healthy people. 

You’re the average of the 5 people you spend the most time with, so the more time you spend around healthy people, the better it is. Eat with people who are health conscious and get workout buddies. It makes healthy living even more fun.

Which health tips are most applicable for you right now? These are timeless tips, so bookmark this article and integrate these tips into your life. Share these health tips with your family and friends too to help them stay healthy – use your Twitter and Facebook via the buttons below.

“Live a Healthier Life in 31 Days” Challenge in Jan 2016!

If you’re wondering why there’s a healthy living post out of the blue, that’s because we’ll be having live a healthier life challenge come first Jan!

Source: personalexcellence.co

Healthy Living: 45 Tips How To Live Healthier Life In 2016

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Bananas are one of nature’s great snack foods, but did you know just how good for you they are and how many different and unusual uses they can have? Ahead are 10 banana health benefits for more energy, better health and even improving the way you look and feel.

Let's go! Top 10 Banana Health Benefits :

1. Potassium

Bananas are among the most convenient food sources of potassium. This mineral is essential for maintaining proper heart function and regulating normal blood pressure.

Numerous studies have shown the effectiveness of potassium rich foods like bananas in lowering high blood pressure.

So much so that the US Food and Drug Administration (FDA) allows the banana industry to make official claims (much like they would a pharmaceutical drug) of their ability to reduce the risk of high blood pressure and stroke.

Further research by the New England Journal of Medicine suggests eating bananas regularly in your diet can cut your risk of having a stroke by up to 40%.

The potassium in bananas is also beneficial for your kidneys and bones. A good potassium intake suppresses calcium excretion in the urine that can lead to painful kidney stones.

This suppression of calcium loss also reduces your risk of developing osteoporosis and brittle bones. A banana or two a day can have some serious health benefits.banana benefits

2. More Energy

Even with the proliferation of brightly colored ‘sports’ drinks, ‘energy’ bars and ‘electrolyte’ gels (these are loaded with unhealthy chemicals and coloring by the way) you often see athletes eating bananas just before and even during sports.

Watching tennis for instance, it’s not uncommon to see the players snacking on a bit of banana in between games. If a banana can keep a professional tennis player going, it’s got to rank pretty well in the high-quality energy source stakes.

Personally, I find the combination of natural sugars, balanced with the soluble fiber and potassium, to provide a good stable energy when eaten half an hour before gym or a run.
I’ve experimented with this – running or weights with, or without a banana – and seem to consistently do better when I have one before training.

Some people are worried about bananas spiking blood sugar, but tests show they actually have a glycemic index of around 52, with 24 g of available carbs (lower the less ripe they are).

That’s a glycemic load in the vicinity of 12 which isn’t considered that high. These figures will obviously vary depending on variety and ripeness.

Bananas make a great snack at work when your energy is lagging and while they might not be the most obvious weight loss food, they are only about 100 calories and can satisfy those sweet cravings.

So if you can replace candy bars and other junk foods with bananas, you might just have a really important step towards losing weight. As an added bonus your energy will be much more steady and consistent.banana benefits

3. Helps Digestion

Bananas are a great source of dietary fiber that most of us don’t get nearly enough of. Fiber helps the food you eat move smoothly through the digestive tract and improves elimination.

A couple of bananas may be a healthier choice than laxatives to treat occasional constipation.

Turning to another important element of digestion, bananas are rich in fructo-oligosaccharides (FOS for short thankfully). FOS is known as a prebiotic since it feeds the important friendly bacteria in the digestive tract that help us absorb nutrients more efficiently.

Bananas are also known to help relieve the symptoms of heartburn. So once again, try reaching for the natural cure with banana rather than antacids (though if this page gets shared around too much the makers of Metamucil and Mylanta and not going to be happy!).

4. Good for Ulcers

Eating bananas regularly may help protect against stomach ulcers. Compounds in bananas seem to create a thicker protective barrier in the stomach against hydrochloric acid.

Bananas also contain protease inhibitors that work to eliminate certain bacteria in the stomach implicated as a major cause of stomach ulcers.banana benefits

5.  High in Vitamin B6

Bananas are particularly high in vitamin B6. This vitamin is important for creating hemoglobin for healthy blood.

B6 is also involved in maintaining proper blood sugar levels, synthesizing and breaking down amino acids and producing antibodies for a stronger immune response in your body.

Just one banana has a full fifth of your recommended daily intake of vitamin B6. And they taste much better than vitamin pills too!

6. Vitamins and Minerals

Alongside the high levels of potassium and vitamin B6 already mentioned, bananas also have good levels of vitamin C, magnesium and manganese.

They are also a source of most of the other B vitamins and smaller amounts of trace minerals like iodine, iron, selenium and zinc.banana benefits

7.  Skin Conditions

Even the skins of this amazing fruit have their uses. Banana skins have been used externally to treat skin conditions like psoriasis and acne.

The freshly peeled inside of the banana skin is gently rubbed over the affected area and the residue left on. This might be better done on a day indoors or before bed to avoid the banana smell when out and about.

Note too that in the case of psoriasis there apparently may be some further reddening initially, but this should improve after a few days of use. Patch test on a small area first if you have any concerns. It also usually take several weeks to get the full effects from this treatment.

Banana peel treatments are even used to heal warts. You rub a small piece of banana peel over the wart and then tightly tape it there overnight for at least a week, possibly several, changing it to a new one each night.

People in online forums have reported good results with these simple treatments, though results with natural cures can be varied. I’d be really interested to hear from anyone who’s tried any of them for themselves.

8. A Cancer Fighter?

Recent Japanese animal research linked bananas that are fully ripe (with the dark spots) to production of a compound called tumor necrosis factor (TNF–a). This compound is a cytokine which is believed to have the potential to increase white blood cell count, thus enhancing your immunity and combating cancerous cell changes.

Personally, I don’t put too much stock in animal studies. Regardless, increasing overall fruit consumption in your diet has been consistently linked to a lower risk of developing various cancers.banana benefits

9. Improving your Mood and Reducing Stress

Bananas are a good source of the amino acid tryptophan which your body converts to serotonin.

Amongst many other things, proper serotonin levels help improve your mood, reduce stress and enhance your general outlook and happiness levels. It also helps regulate good sleep patterns.

Tryptophan is considered an essential amino acid because the only way your body gets it is through your diet. Bananas, while certainly not the highest source out there, are one of the easiest ways to get a little more tryptophan. Another reason why bananas make such a great snack for those stressed out at work.

10. A Hangover Cure

Bananas are a great hangover food for mornings when you’ve overdone it a bit the night before. A couple of bananas in a blender with ice, some berries and coconut milk or organic cow’s or goat’s milk makes a really good recovery drink.

Just about all the other health benefits already discussed come into play here. Of course the better solution is not to drink so much the night before. But just in case, it’s good to have some bananas around for the next morning.

As I tend to get mine in bulk and don’t always finish them before they get too ripe, I like to chop up any excess ones on their last legs and put them in a container in the freezer. These are great to drop straight from the freezer into the blender instead of ice cubes for brilliant creamy smoothies.banana benefits.

Conclusion

So there you have 10 good reasons to pick up a bunch of bananas the next time you’re out shopping. While pesticides aren’t considered a significant problem with bananas, fair trade fruits are worth looking for if you can find them.

How do you like to eat your bananas? Alone or mixed with other foods like on top of a healthy muesli or blended up in a smoothie? I be interested to hear any ideas or suggestions you might have for more beneficial ways to enjoy bananas.

You might also like: 8 Health Benefits of Raspberries

Source: healthambition.com

Health and Nutrition: 10 Health Benefits of Bananas

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Congratulations on the decision to quit. Your first day without cigarettes can be difficult, but having a plan will make it easier! Don't rely on willpower alone to keep you smokefree. Prepare so that you can feel confident in your ability to stay quit today.

1. Step One

Tell your friends and family that today is your quit day. Ask them for support during these first few days and weeks. They can help you get through the rough spots, but make sure to tell them how they can support you. Be specific; they aren't mind readers.

2. Step Two

Get the support you need either by developing your own quit plan or finding a quit program that works for you. A quit plan combines strategies that help you stay focused, confident, and motivated to quit. You might decide to use a quit program like SmokefreeTXT, or a quitline like 1–800–QUIT–NOW (1–800–784–8669), to get started. If you're not sure exactly which quit methods are right for you, visit the Quit Smoking Methods Explorer to learn more. If nicotine replacement therapy (NRT) is part of your plan, make sure to start using it first thing in the morning. Remember, there's no right way to quit be honest about what you need. Just don't celebrate with a cigarette.

3. Step Three

Stay busy. It might seem simple, but staying busy is one of the best ways to stay smokefree on your quit day. Try one of these activities:

• Get out of the house
• Go to dinner at your favorite smokefree restaurant
• Go to a movie
• Chew gum or hard candy
• Keep your hands busy with a pen or toothpick
• Relax with deep breathing
• Plan a game night with non-smoking friends
• Change your regular routine
• Drink a lot of water
• Exercise

4. Step Four

Avoid smoking triggers. Triggers are the people, places, things, and situations that trigger your urge to smoke. On your quit day, it's best to avoid them all together. Here are a few tips to help you outsmart some common smoking triggers:

• Throw away your cigarettes, lighters, and ash trays if you haven't already
• Avoid caffeine, which can make you feel jittery; try drinking water instead
• Hang out with non-smokers; most people don't smoke, so you should have options
• Go to a place where smoking isn't allowed; unless you want to break the law, you won't light up
• Get plenty of rest and eat healthy; lack of sleep and too much sugar can trigger you to smoke

5. Step Five

Stay positive, but vigilant. Quitting smoking happens one minute, one hour, and one day at a time. Don't think of quitting as "forever". Pay attention to right now, and the days will add up! Quitting smoking is difficult, but it doesn't hurt to say positive; don't beat yourself up. Day one isn't going to be perfect, but all that matters is you don't smoke not even one puff. Reward yourself for being smokefree for 24 hours. You deserve it!

If you're not feeling prepared to quit today, set a quit date that makes sense for you. It's okay if you need a few more days to prepare to quit smoking.

Source: smokefree.gov

Follow 5 Steps: Ways to Help You Stop Smoking Successfully

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Next read more to know 19 quick and easy tip to keep you in top shape.

1. Balance Your Gut

One way to boost good gut bacteria and keep things running smoothly: take a daily probiotic supplement. “Probiotics help with digestion, and they’re good for your immunity," says Kerry Bajaj, a certified health coach at Eleven Eleven Wellness Center in New York. "Fixing the balance of good bacteria in the gut can even improve your mood. A lot of our serotonin is actually produced in the gut, so there’s a big connection between what’s happening in the gut and how we feel.” Add protein, probiotics, and thickness to smoothies with just one cup of Greek yogurt.

2. Cut the Caffeine

To avoid the “sleep-dampening” effects of caffeine, which has a half-life of 8 to 10 hours, shut down caffeine intake after 2 p.m.

3. Choose Wisery

Avoid processed meats, anything that’s been cured, salted, or smoked (i.e. ham, bacon, pastrami, salami, sausage, and hot dogs). Adding preservatives during the curing, salting, or smoking process can create carcinogens. If you’re buying chicken that’s packaged with an ingredients list, you’re buying the wrong chicken. The only ingredient should be “chicken.” If eating red meat, choose lean cuts and smaller portions, and avoid frying or charbroiling it.

4. Fill Up On Fiber

Eating high-fiber foods like flaxseeds, chia seeds, hemp seeds, and whole grains—in conjunction with staying consistently hydrated—helps prevent body odor by promoting healthy bowel movements and ridding your body of nasty toxins.

5. Hit Up Happy Hour

Social people are predisposed to better health, according to Dr. Gregory Lewis Fricchione, director of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital. “There are health benefits to being prosocial as opposed to focusing socially on the self,” he notes. Social support and expressing love can improve overall resiliency, “and your capacity to give social support also has a tendency to feed back to you and pay dividends to your own health,” notes Fricchione.

6. Keep Skin Clear with the Right Carbs

Complex carbs like brown rice, beans, lentils, fruits, and veggies were found to decrease the frequency and intensity of breakouts by keeping blood sugar and insulin levels stable.

7. Warm Up

Static stretching before a workout doesn’t do your body much good. In fact, research from Stephen F. Austin State University found that exercisers who did static stretching before lifting had impaired strength compared to those who performed a dynamic warm-up, a muscle-warming routine that includes moves like walking lunges and high skips. Get in the habit of performing a dynamic warmup before any kind of workout and you'll not only enhance your performance, but also help prevent injury.

8. Don't Forger Your Shades

The only way to protect your eyes from the sun is by wearing sunglasses. Remembering to throw on your shades every day will guard against sunburn, cataracts, and even skin cancer. Choose sunglasses with 99-100% UV absorption or UV 400, and maybe draw some inspiration from your girlfriend's oversize shades—the bigger the glasses, the better the protection.

9. Get Steeping

Aside from water, tea might be the best beverage for your body. Research published in the European Journal of Clinical Nutrition shows that regular consumption of green tea can improve memory and cognition in men. Green tea is also credited with a host of other health-boosting benefits, like firing up your metabolism, lowering blood pressure, preventing bad breath, boosting immunity, and acting as an anti-inflammatory agent.

10. Floss Every Day

Flossing won't just make your pearly whites brighter; the habit will improve your health on a much deeper level. If your gums get infected, the bacteria in your mouth can enter the bloodstream and lead to inflammation throughout the body.

11. Measure Your Waist

Waist circumference can give you a better indicator of obesity more so than body weight. If you can keep your waist below 34, you're probably in pretty good shape. A waist circumference over 34 means you're starting to build enough fat that puts you in danger of developing diabetes, heart disease or cancer. -

12. Make Recovery a Priority

During exercise, recovery is an essential component that enables the body to adapt to the stress created by exercise, helps restore muscle glycogen and allows for repair of body tissue.

13. Balance Your Workouts

Your regular exercise routine should include a mixture of muscle building, stretching and aerobics, which provides cardiovascular conditioning. The Mayo Clinic recommends that a workout regimen have five elements: aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

14. Sleep In

If you cannot sleep, you cannot be well. Failing to get a good night’s sleep can disrupt a person’s circadian rhythm, which regulates blood pressure and hormones. Sleep plays a critical role in maintaining properly functioning memory and sexual performance as well as avoiding weight gain. You should be clocking about seven to nine hours of solid sleep every night. The brain heals and creates new cells through neurogenesis during sleep, so it helps you maintain and strengthen your neural networks.

15. Stop Biting

The habit of using your teeth to cut your nails, whether due to extreme nervousness, also known as onchophagia, can pass germs into the body since the hands touch nearly everything. Even if you suds up your hands several times a day or lather on antibacterial lotion, germs sneak in. Nail biting can lead to repeated colds or flu and bacterial infections. Over time, gnawing your nails can put stress on your teeth, which can lead to crooked teeth or other dental problems. It can also lead to skin infections and aggravate the nail bed. So stop chomping and grab a nail clipper instead.

16. Kick Up the Cardio

Aerobic work bumps up the production of three essential growth factors for neurogenesis. These factors, brain-derived neurotropic factor (BDNF), insulin-like growth factors (IGF-1), and endothelial growth factor (VEGF), aid in the growth of new neurons, stimulate cell growth in the brain, minimize inflammation, grow new blood vessels, and slow down cell self-destruction.

17. Find the Right Doc

Get a doctor that meets your personal needs and understands the difference between treating an illness and helping and guiding you through the wellness process. You need to find a doctor who will be interested in the steps you’ve taken to prepare for an exam, rather than simply treat a respiratory infection or draw blood for an annual checkup.

18. Slow Down

Taking a few moments out of the daily grind is essential to reduce stress, which makes you vulnerable to illness. Ways to give your mind and brain a “time-out” include breathing exercises and meditation.

19. Go Hard, Then Relax

Wind down by walking for 3-5 minutes, paying particular attention to the rhythm of your breath and the stride of your feet. By keeping your attention on the body-breath interaction you relax both your body and your mind.

Read also: 10 Health Tips of Day - Men's Fitness In 2016

Source: mensfitness.com

19 Health Tips of Day - Men's Fitness In 2016

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