- NEVER skip breakfast--this important meal of the day helps to improve alertness and concentration. Eating breakfast can also reduce appetite during the day so you'll eat less and therefore lessen your risk of becoming overweight or obese. Breakfast may also lessen your risk of type-2 diabetes and heart disease. Recommended foods for breakfast include whole-grain bread or cereal, fruit, plain Greek yogurt, peanut butter, eggs, and oatmeal.
- Eat carbs--your body prefers carbs as its primary fuel source. A combination of simple and complex carbs is best to provide an optimum supply of quick- and long-term energy, respectively. Quick-term energy is the energy your body uses for a relatively intense activities for short durations. Your blood sugar level rises and falls within a short time period lasting from about 30 minutes to an hour. Examples of simple carb foods include fruits, vegetables, white rice, white bread, pasta and honey. These are the types of foods you should eat soon after completing a workout. Long-term energy is the energy your body uses for less intense activities for long durations. Your blood sugar level is relatively maintained for longer periods of time (e.g., several hours). Examples of complex carb foods include whole-grain bread and starchy vegetables (e.g., potatoes, carrots). These are the types of foods you should eat before your workout. Complex carb foods have fiber to allow for slower digestion and absorption of nutrients.
- Eat fats--fats are a concentrated source of energy (i.e., 7 kcals per gram compared to 4 kcals per gram found in carbs). Stick with unsaturated fats like olive oil, avocados and nuts.
- Eat protein--you should think of protein as the macronutrient that's responsible for maintaining the structural integrity of your body (i.e., bones, muscles, etc.) as well as the functioning of hormones and enzymes. Protein is needed for a healthy immune system. Recommended protein foods include meat, poultry, fish, eggs, beans, nuts, soy, and dairy products.
- Drink plenty of water--water is essential for your body to transport energy molecules and vitamins and minerals.
- Eat more frequently--providing a continual source of fuel for your body every three to four hours is a healthy way to eat and may prevent feelings of fatigue or malaise. This also ensures your body receives a regular supply of vitamins and minerals.
When you feel fatigued or tired it may be because you're not eating enough food or eating the wrong kinds of foods. Remember, it's food that fuels your body. Your body needs food to function properly. Failing to fuel your body in a healthy manner surely will have consequences such as feeling sluggish and lethargic. Here are some suggestions you should consider if or when you feel tired:
The benefits of eating nuts far outweigh the risks. Nuts are high in fiber, healthy unsaturated fats, vitamins, minerals, and other compounds which promote good health. Nuts improve cholesterol levels, reduce inflammation, and help keep arteries flexible which minimizes elevated systolic blood pressure. Eating nuts regularly can also reduce the risk of type-2 diabetes. The risks of eating nuts is excessive consumption of calories since nuts are relatively high in calories. This should NOT be of concern since the cardiovascular benefits of nuts (i.e., reduced risk of heart disease) far outweigh the risk of weight gain. In fact, eating nuts may actually reduce your bodyweight due to their relatively high protein and fiber content which makes you feel fuller longer so that you're less likely to eat as much food later. So go ahead, eat nuts but do so in moderation--think one handful per day.
Fruits and vegetables should be eaten regularly throughout the day (read: each and every meal). Why is it so important to eat fruits and vegetables? Here are the most notable benefits:
In no particular order, here are some ways you can lessen your risk of incurring the most prevalent disease in America:
Prepare yourself for the top foods that contribute to belly fat in our society. Most Americans love these foods but unless these foods are eaten occasionally (i.e., at most once per week), you can kiss your goal of acquiring six-pack abs goodbye.
Here are the worst foods you should resist the urge to eat due to high-calorie content :
Here are better foods you should eat to reduce belly fat:
Also, be sure to exercise to lose bodyfat--emphasize compound, full-body weight training movements and cardio intervals. Bear in mind that spot-reduction is a myth.
Type-2 diabetes is primarily a lifestyle-related disease and can be prevented by:
An analysis in the journal Stroke looked at the combined data from several observational studies to determine a correlation between increased fiber intake and lower incidence of stroke. Fiber may lessen the risk of stroke by controlling blood pressure and reducing blood cholesterol and blood sugar. So eat your fruits and vegetables!
First off, it's important to understand the symptoms of constipation. You may be experiencing constipation if any of the following applies to you:
If any of the aforementioned symptoms apply to you, consider the following recommendations to reduce and hopefully eliminate constipation:
BOTTOM LINE: Since constipation entails a relatively slow transit time of food passing from the mouth to the anus, the goal is to reduce this transit time to eliminate constipation. The recommendations include increasing exercise, fiber consumption and fluid intake. Any of these recommendations will quicken food transit time for a normal duration between 18 to 72 hours.
More and more research has shown that the Mediterranean diet seems to be the best nutrition plan to reduce cholesterol, particularly LDL (the "bad" cholesterol), whether or not weight loss occurs. The Mediterranean diet has the characteristics of being low in saturated fat and refined sugar while being high in fiber and whole grains. These qualities make the Mediterranean diet more likely to be effective at managing cholesterol levels and associated cardiovascular disease.
The following are considered the most recommended supplements to help you lower your cholesterol levels:
The following are considered not as effective as the above supplements but may help to lower cholesterol levels: