Obtain Longevity With Proper Nutrition, Diet, and Supplements


Obtain Longevity With Proper Nutrition, Diet, and Supplements

Obtain Longevity With Proper Nutrition, Diet, and Supplements
By Tommy Johns

There are an endless variety of diets on the market making it difficult to sort through them. The word diet brings to mind scant salads, a growling stomach and a bad disposition. The diet advice that we hear all too often is that vegetarian is the most effective diet. Our ancient ancestors were not vegans they were hardy nomadic hunters and gatherers The early humans ate season fare and what was known as natures bounty.

Blueberries

There are several areas around the Earth where the people live well past 100 years they have key dietary differences from our modern diet. The Okinawa seniors live the healthiest and longest of any other group on Earth. The quest to live healthy and increase the lifespan has been an old quest going back as long as people can remember. The people who live the longest tend to eat simple diets filled with grains, legumes, vegetables and natural meats. Processed sugar is not on the menu along with the usual modern canned and packaged foods. It is also noted that they do not consume processed meats.

There are several foods you may include into your diet to increase your lifespan such as nuts, oatmeal, spinach, blueberries, sweet potatoes, yogurt, whole grains, red grapes and tomatoes. Include foods into your diet that contain anti aging antioxidants these include red grapes, mulberries, blue berries, peanuts, dark chocolate and cocoa powder for extra benefits. To lengthen your life start a daily habit of walking, detox, eating a balanced diet, and incorporating life lengthening foods into your diet. Shockingly the simple method of going outside and walking is an important key to good health. That old walk in the fresh air and sunshine can add to your lifespan.

Yoga

Other methods to increase the life span include an exercise system such as tai chi, yoga, and jogging. Baseball is also an excellent sport for your overall health it increases your awareness, your cardio vascular system and is deeply satisfying. When one considers that exercise, sunlight, fresh air and eating fish once or twice a week can cut your risk of heart attack by a third one tends to over do it. When making life changes you need to check with your doctor and plan it carefully. Throw in factors like challenge your mind, increase your social life, think positive and top it all off with a cup of green tea. These simple step factors will increase your quality and length of life.

6 Food Groups

Good nutrition is generally considered a balanced diet that is made up of proper portions from all the 6 food groups. The food groups are oils, grains, fruits, vegetables, proteins and dairy. Supplements are often used by many to balance their diet and need to be factored in when balancing the diet.

Hi Tom here and welcome to T Johns Health and More, it has several pages,articles,products and links for your browsing enjoyment. It is here to help improve your life and provide top quality products. Enjoy the site and check out the pages, http://tjohnshealthandmore.weebly.com/, the products are first rate among the best on the market.

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Eating Plans For Weight Loss

Eating Plans For Weight Loss
written by: Matachoc

For the health conscious people, good diet plans are essential in order to maintain their ideal weight. It is no secret that excessive body fat and being overweight have been connected to various heart diseases, high cholesterol and sugar level and other fatal illnesses. But just because a person is thin or lean doesn’t mean he is healthy as well. A person may look fit on the outside, but internally he may be having problems due to the unhealthy food that he eats.

This is why it is more important to make sure that the body is healthy than to be conscious about its appearance. Working out is never enough. You also have to eat right and eat healthily. Never skip a meal but never overeat as well. Monitor your food intake and limit the bad stuff as much as possible, like junk food, alcohol, and sweets. There are several healthy diet schemes that you might want to try for you to achieve the health and sexy body that you desire.

Dietitians

The internet is the perfect place to find such diet plans. By simply typing the proper keywords in the search box of a search engine you will have easy access to some good healthy websites that offer assistance to figure conscious people. These websites are set up and being published by health experts, like licensed dietitians and nutritionists. The weight loss programs that they offer are results of years of study to determine which method is the most effective.

Diet Plan

These health and weight loss websites have also developed various kinds of diet plans for different body types. Depending on your body composition and current health condition, you may find good diet plans that can deliver satisfactory results and give you the confidence that you need to face the world. First, you must be aware of your present health status before you can choose the right diet plan for your body type. For this purpose, you might need the help of a doctor or dietician. But if you do not have the time to drop by your doctor’s clinic, some of these websites also offer guidelines to help you determine which type of body you have.

No matter which weight loss program or diet plan you choose, the important thing is to strictly follow all the steps and instructions stated in the scheme. You might be asked to substitute some of your favorite food with a less tasty but healthier substance. Do it and never cheat. Consider it a little sacrifice that you have to make in order to achieve the results that you want.

Diet and Exercise

Most of the diet plans that you will find online are more effective when you exercise. The website may also suggest the type of workout that you must do to make the weight loss program work. Again, you must do exactly as the website instructed to make sure that you succeed in maintaining the ideal weight.

Remember, every diet has its benefits, but at the same time it is extremely important to look for the best diet plan so that you so not end up starving yourself. The healthy recipes for weight loss will ensure you the best diet plans and will make sure that you are reducing your excessive flab while simultaneously eating the foods that are important for your health.

You can consider following certain guidelines as a major source to healthy recipes for weight loss diets:

1. Cut off more calories from your diet: Nowadays there are many diets that can even damage your body rather then doing well. But, the only thing that you should note is to intake those foodstuffs that are low in calorie. And, this can be achieved by avoiding those diets from your routine that restrict you from consuming even a small amount of calories all through the day. Additionally, before considering any of the diet plans in your routine, make sure to consult with your doctor. You can even ask him about the right calorie that you should come up with each day.

2. Try not to cut off the food groups: This is the common mistake that most of the people do. They do not understand that their body is built in such a way that it needs to intake a good amount of food from all kind of food groups. So, you should only opt for those diet plans that include every kind of healthy nutrients which are necessary for your body. Avoid diets which do not include even a single food group. Remember, a good diet lure. A diet should contain grains, protein, dairy, fruit and vegetables to be properly balanced and healthy.

3. Avoid using diet pills when not necessary: Remember, most of the weight loss diet pills that are available in the market are not completely regulated by the FDA so be careful and cautious while purchasing any for your weight loss program. It is better to avoid them at all cost. Also, you should even not make use of crash diets like the famous cabbage-soup. Although, it is a good source to lose weight quickly, you are going to gain back the pounds even faster once you stop the diet completely.

Regular Exercise

Keep in mind that not all weight loss diet work well. You need to look for the best and healthy recipes for weight loss according to your suitability. Also, you should involve regular exercise along with healthy diet plan in your daily routine to achieve your goals of losing weight. This way you can actually speed up your weight loss procedure.

So, with the above-motioned information, you can select the most effective diet for yourself without any risk to your health.

Usually, only the beginning is difficult with these diet and exercise programs. Once you have gotten used to the routine, everything will be easy and your come closer to your goal without even realizing it. Now that you know that losing weight entails not only diet but also proper exercise and that body types also a big role in your weight loss, try again and don’t lose hope.

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Most Popular And Effective Diet Plans You Should Know

Most Popular And Effective Diet Plans You Should Know
written by: Felistus

Smart nutrition isn’t just about eating right to look good; it includes diet which enables our body to stay healthy and overcome certain diseases so as to stay fit. We look what we eat, and it’s undoubtedly true. If one sticks to a well-balanced diet full of minerals and vitamins; one’s body will surely reflect it. Moreover, if you are overweight; this condition will place you at risk of obesity, diabetes, high cholesterol, elevated blood pressure and other health problems.

Here are most popular and effective diets, diet menus, and meal plans which will lead to a healthy and well-balanced body:

Eat More, Weigh Less Diet

Eat More, Weigh Less Diet. It recommends dieters to consume no- cholesterol and 10% less fat and include ample of fruits and vegetable intake in their diet. It also suggests cutting out meat, oil, nuts, alcohol and sugar- containing foodstuff. You will rely more on fruits and vegetables and eat food that is high in volume and low in calories.

Flat Belly Diet

Flat Belly Diet. One question always strikes the mind of over- weight people- How can one lose weight? But they don’t have to worry a bit now as flat belly diet will provide them with a solution. There are two parts of this diet plan. One is 4- day jump start phase, and other is 4- week eating plan. The first phase allows intake of 1200 calories per day and latter one increase this proportion to 1600 calories. During jump start phase; avoid processed foods, salt, and gas- producing foods like onion and cabbage. You should also avoid tea, alcohol, coffee and other carbonated drinks.

Complement your above diet plan with discounted weight loss diet supplements from Vitamin World to trim your waist line to be in perfect shape.

Raw Food Diet

Raw Food Diet. This diet is strictly vegetarian. Basic emphasis is on restricting all those foods heated or cooked above 116 to 118 degree Fahrenheit. One strict belief is that a typical diet containing animal products, processed and pasteurized foods lead to diabetes and an elevated blood pressure. Another belief is that due to cooking, food loses its nutritional benefits. Thus it is advised to consume raw food in this diet plan.

3-Day Diet

3-Day Diet.This diet is a very low-calorie diet- around 1000 calories per day. It is considered as one of the most effective weight-loss diets that allow shedding of weight very quickly. It helps dieters to lose 10 pounds in just three days. It also results in low cholesterol, quick weight loss, and more energy. As its name suggests; it is followed strictly for three days; if you want to lose more weight follow your healthy diet for 4-5 days and then start over again.

Protein Power Diet.

Protein Power Diet. This diet is based on the fact that if one intakes more proteins and fewer carbohydrates; one loses weight and stays healthy. It is based on intake of more lean proteins and about 30 to 60 grams of carbohydrates. The motive behind this diet is to keep insulin level of body low as a body that induces less insulin will weigh less.

South Beach Diet

South Beach Diet. This diet is based on eliminating refined carbohydrates like sugar and white flour, potatoes, cereals and rice, etc. However the original purpose of this diet was to prevent any heart disease, but then it focused on the weight loss too. It recommends intake of low fats, lean proteins and good carbs like vegetables, fruits, and whole grains. It consists of two phases. Phase 1 is two weeks long and includes intake of legumes, unsaturated oil like olive oil, high fiber vegetables, and lean proteins. Phase 2 consists of the addition of fruits and whole grains. This phase continues till one reaches his goal.

Grapefruit Diet

Grapefruit Diet. It is based on the fact that enzymes present in grapefruit can burn body fat. It is a short term fad diet that helps in the shedding of 10 to 12 pounds after its intake. Carbohydrates intake in this diet is restricted to 800 calories per day, and it encourages food like eggs, meat and other foods rich in fats and proteins. Moreover in this diet half of grapefruit is taken before every meal. Dieters can also take a glass of skim milk and tomato juice before going to bed. They are also encouraged to drink a lot of water between meals.

Whatever diet scheme you prefer to choose, it all depends on one’s lifestyle and natural food habits. One thing is sure all these diet plans are efficient and give profound results whether it is trimming of one’s waistline or making them look younger and healthy. Choose any of the above plans according to your requirements and step towards healthier and better living.

When evaluating and choosing the best diet plans, look for those plans that include these elements:

Avoid Food Cravings

Avoid Food Cravings

Any diet plan that requires you to avoid certain foods will ultimately lead to food cravings and will be unsustainable in the long run. A craving is when you desire a certain food even when you’re not hungry. When you finally cave into this desire, you will likely overeat, and consequently, pack on more weight.

Your body’s needs cause cravings for the six essential food ingredients: carbohydrates, fat, protein, vitamins, minerals, and water. When a diet plan requires you to avoid one of these ingredients strictly, your cravings will only increase because you deny your body something it wants. The best diet plans will not only give you the flexibility to include all six ingredients in your diet, but they’ll also require it.

Avoid Hunger

Avoid Hunger

Hunger is different than cravings in that your body desires not just one of the six ingredients, but all of them at that time. In other words, it just wants food – any food! If a diet plan causes you to be hungry all the time, you will inevitably overeat. To avoid this, the best diet plans will help you curb your appetite.

The best way to curb your appetite and avoid hunger is to keep your stomach full. The best diet plans will encourage you to eat 5-6 smaller meals throughout the day instead of 3 larger meals. Those meals should consist of fruits and vegetables, which have fiber, along with foods with protein and healthy fats. Each meal should be well-balanced and include as many of the six ingredients as possible.

Increase Activity Level

Increase Activity Level

You need to exercise to lose weight. When you exercise, you increase your metabolic rate, which is the rate at which you burn calories. You cannot achieve long-term weight loss success without exercise. Any diet plan that claims you can lose weight simply by changing your diet alone or popping a weight loss pill should be avoided at all costs. The best diet plans will stress the importance of diet and exercise. You need them both for sustained, long-term weight loss.

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Physical Activity and Exercise Guidelines


Physical Activity and Exercise Guidelines

Physical Activity and Exercise Guidelines
By Fergus O Connor

We all know we should try to exercise and keep active to assist us in staying healthy as we age. Physical activity has been proven to provide a HUGE variety of benefits including:

  • Reduced risk of cardiovascular disease
  • Reduced risk of Type 2 Diabetes and Metabolic syndrome
  • Improved mental health and mood
  • Reduced risk of falls, and improved functioning with daily activities

Of course this is just the start, there are many other benefits to regular physical activity. It’s very valuable to add some exercise into your daily routine and the long-term benefits of regular structured workouts make it essential that you take advantage of exercise as a preventative tool for your health.

It can be overwhelming though for someone new to exercise or even someone who hasn’t worked out for a while. Where do you begin? What type of exercise should you be performing? How often do you need to workout to see results? We will cover some of the common questions beginners have in this post. By the end you will know the recommended amount and types of exercise you should be performing for maximum benefit to your health.

Are physical activity and exercise the same thing?

We should first define the distinction between physical activity and exercise. The American College of Sports Medicine (ACSM) defines physical activity as: “Any bodily movement produced by skeletal muscles that results in energy expenditure above resting levels”. You can think of physical activity as the activities you do that get you moving: walking the dog, gardening, etc. Exercise however, is usually planned, structured and repetitive, and carried out for the purpose of improving or maintaining physical fitness or health. While many adults engage in regular forms and amounts of physical activity, (47%), the statistics are more sobering when it comes to the percentage of adults (18.8%) who meet the recommended guidelines for both aerobic and muscle strengthening exercise.

While many of us are physically active, clearly not enough of us make enough time for exercise. Increasing everyday physical activities has some increased benefits for our health. But to really to improve our condition and overall wellness, there is no prescription like regular planned exercise. Exercise is for the most part free, it doesn’t require a lot resources or expenses and it has been shown to be as effective as medication in prevention of conditions such as heart disease and stroke.

The only questions we should be asking are how much do we need to exercise to achieve these benefits and what types of exercises are most effective. It’s a no brainer whether its worth adding regular exercise into your life. But if you still need convincing here is more evidence provided by the National Health Service in the UK:

It’s medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia

Recommendations: How much, how often..

When it comes to defining how much and how often the population should exercise to gain benefits the American College Of Sports Medicine is the lead authority in setting standards. Beginning in 1995, along with the Center for Disease Control and Prevention, they began producing guidelines on the amount and type of activity adults should be engaging in: Physical Activity and the Public Health: Updated Recommendations for Adults.

Here is a summary of what the ACSM currently recommends for physical activity:

Aerobic Activity

Aerobic activity literally means “with oxygen”. Common forms of aerobic activity, also commonly known as cardio include: walking, jogging, swimming, cycling. It’s interesting to not the guidelines state that the total can be made up of shorter brief sessions accumulated together. This can be a good strategy for a beginner who may feel overwhelmed by long aerobic sessions.

  • Minimum 150 minutes moderate intensity per week
  • Can be met by 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

Resistance Training

Most people consider resistance training to mean “lifting weights” in a gym setting. But resistance training is any exercise that causes the muscle to contract against resistance. This can mean body weight exercises, resistance bands, kettlebells etc. The important concept is that you are working a variety of muscle groups and challenging the muscle. This also doesn’t always mean you need to go to muscle failure which is another common assumption beginners have.

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Two to four sets of each exercise will help adults improve strength and power
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance

Flexibility Training

Flexibility training is often overlooked or completely ignored when starting out a training program. Flexibility training is much more than doing a few stretches after warm up. It can be very beneficial to increasing range of motion of a joint and ultimately helping decrease the risk of injury. There are many variations of flexibility training and you should consider exploring different options to keep things fresh.

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.

Just begin…

It can be overwhelming if your just starting out to look at these recommendations and figure out how you plan to achieve each one weekly. There are further guidelines on balance training which we haven’t included. But just beginning to add some extra minutes of planned exercise to your weekly schedule will help you start to see results and start to feel better. Over time you can build up additional minutes and variations of exercise to ensure you are attaining the guidelines. Slow steady progression in the beginning is much better than going too hard and trying to implement all these areas a once which can easily lead to injury in the untrained individual. An experienced personal trainer can help design a program which encompasses all the recommendations in a structured and attainable program. If you do decide to hire a trainer make sure they are adequately qualified by a top certification body such as the ACSM. This should help make sure they are aware of the minimum recommendations and are designing an efficient program to help you reach your goals.

Disclaimer: Any exercise program has its own risks and you should proceed with caution, especially using good judgment for unfamiliar activities. Refer to Osteofitrehabs Terms and Conditions for the full disclaimer.

Fergus is a Licensed Manual Osteopath and American College of Sports Medicine certified trainer. He works with a wide variety of clients including athletes, medical exercise clients and chronic pain patients. He is the owner of Osteofitrehab, offering Manual Osteopathic treatments and personal training in the west end of Toronto. For further information or to check out more interesting blog posts follow us on Facebook https://www.facebook.com/osteofitrehab/ or check us out online at http://www.osteofitrehab.com

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11 Major Health Tips For Living A Healthy Diet and Lifestyle


11 Major Health Tips For Living A Healthy Diet and Lifestyle

11 Major Health Tips For Living A Healthy Diet and Lifestyle
By Paul A Philips

Indeed we have now gone beyond the first quarter of the year. Have you managed to maintain those New Year’s resolutions regarding your intentions for a healthy diet and lifestyle? For many people staying on the white line that’s consistent with attempts to keep up their intentions/promises of a healthy diet and lifestyle can be difficult.

The first thing to acknowledge here is that we are not perfect and prone to make mistakes then it’s up to us all to recreate our intentions… and remember nobody at least not that I know achieves perfect health. The trick is to realize that it’s ongoing so keep yourself fired up and inspired on how you can maintain that healthy diet and lifestyle!

Responsibility is the key and caring for yourself by bringing thoughts and deeds into action. Keep educating yourself on this lifelong process while learning to discern is another key. So, here are my 11 major health tips for a living a healthy diet and lifestyle. I would strongly recommend putting these tips in your health strategies.

1. Eat plenty of raw food

A raw food diet allows you to get the full nutritional benefit in your food. Food like this doesn’t get the vitamins and enzymes denatured (misshapen) through irradiation, heat or freezing and is therefore able to take part effectively in the body’s metabolism…

2. Avoid eating too much at once

Eating in moderate amounts throughout the day allows you to keep your insulin levels normalized. Fasting intermittently also helps with insulin levels. Both situations can contribute to also maintaining or losing weight because of insulin normalization.

3. Distinguish between healthy and unhealthy fats

Don’t fall for the marketing hype; you need good quality fats as part of an essential diet. For example, contrary to what’s been said saturated fats are good for you. An excellent example of a good healthy saturated fat is coconut oil with multiple health benefits.

4. Choose organic

Organic food doesn’t have chemicals laden as in the non-organic option. It is GMO free and has higher nutritional value…

5. Avoid GMO’s

GMO foods have potential harmful effects from their ‘toxic genes,’ contain a number of chemicals used as herbicides, fungicides, pesticides and fertilizers… which can not only compromise the nutrition value but also cause potential harm.

Some GMO fruits have been known to contain 30 times more fructose than organic.

6. Alkalize you body

Eat foods that contribute to raising you body’s pH for the healthier option.

7. Avoid junk foods

With their next-to-nothing (or nothing at all) nutrition value these toxic sugar laden, high salt foods have the effect of causing a whole range of health problems. Learn to discern this.

8. Drink plenty of good clean filtered or natural water

Having a plentiful supply of water for the body provides numerous health benefits.

9. Aim to get around 15-30 minutes direct sunlight a day.

If not available say in winter times then try supplementing with vitamin D3 tablets. Around 5000 IU’s a day will suffice…

10. Exercise around 15-20 minutes a day

There is some excellent information to be found online explaining the health benefits of exercise and why it is needed.

11. Have a generally upbeat/up happy attitude in life

Remember thoughts, feeling and emotions… your attitude in life manifest reality. Keep a close monitor on how you see life and if needed make the necessary changes.

It is hoped that the reader has been encouraged to enquire and make the necessary changes for living a healthy diet and lifestyle.

If you liked reading this article then go to http://www.NewParadigm.ws for more related articles, blogs and videos… including a free download PDF entitled ‘The Greater Way and the New Paradigm Experience’. Hosted by Paul A Philips. One again the link is: http://www.newparadigm.ws/

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