Posts Tagged ‘healthy diet’

Top 5 Best Green Superfoods of 2016

Monday, October 3rd, 2016

Superfoods

What actually are Superfoods?

When we mention the term “Superfoods” it is not uncommon for there to be a sense of confusion among most people. This is not really surprising either. While consuming nutrient dense foods is an ancient practice, the concept is basically lost in our fast-paced and convenience focused culture. Only recently has there been mainstream attention and research towards the importance of introducing this kind of nutrition back into the human diet.

The term “Superfood” refers to any nutrient-dense food that is widely considered to be beneficial towards our health and overall well-being. The term is a relatively new one, having only generated popularity in the last 20 years or so. However, the idea is simple. Foods that have a wide-ranging nutritional profile that includes; micro & macro-nutrients, phytochemicals, phytopigments, antioxidants, vitamin and trace minerals.

Most “superfoods” are plant based covering everything from fruits, vegetables, sea-vegetables, grains, nuts, grasses and herbs. There are even many all-in-one type of green superfood supplement powders. There are also some superfoods that are derived from fish as well. While most “superfood” products will have different ingredients and ratios of such, for the most part they will typically include all the same stuff.

What can Green Superfoods do for you?Hannah Polites superfoods

There are so many benefits from regularly consuming foods considered to be “superfoods”. Whether you are consuming a green drink in the morning, or eating dense salads at lunch, or ending your day with a chia-seed pudding. By including any, or all of these foods into your diet most people will agree that you will see and feel great results.

The increase in foods rich in antioxidants like beta-carotene will add great regenerative and overall health benefits to your body. This plays an important role regardless if you are a young child, an athlete, a middle-aged parent, or an old timer. The ability to fight off illness and increase recovery time is crucial to living longer, and staying healthy and fit along the way.

“Superfoods” can offer a host of essential vitamins and minerals like B1, B2, B6, B12, folic acid, potassium, calcium, iron, phosphorus and magnesium. There are ingredients that are otherwise quite uncommon in a typical diet today. On average most Americans are lacking in essential vitamins and minerals that help our body maintain itself, and the vitamins we do take are usually in the form of capsules or sugary pills that do not always absorb into the body sufficiently to have an impact.

Greens, which make up the majority of the “superfood” category, are extremely important to the body. Not only do they provide fiber, but they are also alkaline forming. By maintaining a balanced ph level in the body, research has shown that it will help prevent the formation of many health related issues, including cancer. (more…)

How to Lose Weight Without Losing Essential Nutrients

Wednesday, December 19th, 2012

Lose Fat, Stay HealthyIn today’s society, many people put premium on being thin. Many factors, especially the media, contribute to the notion that what is beautiful is a well-sculpted body that doesn’t show the slightest hint of fat. This has led many people to interpret fitness as looking like those sexy models as an epitome of ideal body. Some has been into different weight loss plans, such as the Medifast, and other crash dieting just to get rid of their extra pounds.

The results of crash diets are dire. Those people trying to lose weight by sacrificing their nutrition are actually punishing themselves. They are constantly living in a condition of hunger which eventually leads them to feel exhausted all the time. Worse, it can lead to collapse and many other health risks. Crash dieting can literally make someone crash.

Those who intend to shed those extra fats in their body must realize that there are weight loss plans which do not lose the essential nutrients of the body. Healthy choices in food and proper exercises are the major keys in losing weight the healthy way.

For beginners, it must be understood that a variety in the foods a person eat is actually essential. One should not be easily taken by the low carb/high protein diet mindset which some fitness people propagate. Maximizing protein intake, in and of itself, is not a balanced diet. Sure low carbs and high protein can help retain and build muscle while simultaneously losing fat, but a diet consisting of, for example, 5 meals of chicken and broccoli each day, is not a healthy diet and can actually make you sick.

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Nutrition Tips For Beginners

Thursday, September 22nd, 2011

Starting Off Slow With Basic Nutrition Tips

Many trying to maintain a healthy diet struggle to understand how good nutrition works and/or how it should be applied. This confusion is often compounded by conflicting “expert” nutritional advice. However, the simplest approach to good nutrition is remembering that all nutritional substances should be ingested to promote health and prevent disease.

Nutrition Tips

It’s also important to remember that food choices aren’t just about weight, as food choices can greatly reduce or increase the likelihood of a person developing cancer, diabetes, and heart disease. As far as overall health, food plays a major role in energy, memory, mood, and sleep.

Since good nutrition hinges on life-long lifestyle choices, it will never involve starving, cutting out vital food groups, or completely depriving yourself from food that is enjoyable. None of the above is congruent with sustainability, and is the main reason that “fad diets” never result in good nutrition or a maintainable weight. Good nutrition has everything to do with eating smart foods…in a smart way. Try the following nutrition tips to get you on the path to smart eating:

Start Slow and Simple

Don’t abandon unhealthy choices all at once, as this will usually lead to binge eating. Focus on slowly replacing unhealthy food sources with healthier choices. For example, one might gradually replace tater chips with fresh vegetable chips. Try to take existing unhealthy recipes and alter unhealthy ingredients one at a time. For example, a recipe that calls for butter or vegetable oil might be amended to utilize olive oil. Even a simple sandwich can be altered to be more nutritious by changing white bread to whole grain, ham to turkey breast, and mayo to mustard. Eventually, you will be able to make every food choice nutritionally sound.

Don’t Mindlessly Eat

Stop and think about the food – Am I eating this to sustain me or soothe me? Food is too often used as an emotional crutch or mindless action. It can be helpful to disassociate food with cars, television, and computers. It’s easy to just gulp something down when your mind is on driving vs. actually eating. It’s also easy to mindlessly eat when distracted by a television and computer. Whenever possible eat at a table and take the time to properly chew and savor food. Keep in mind that it takes 20 minutes for the brain to realize that the stomach is full; so, eat slow and stop eating before actually feeling full. Plan meals out to include several small meals throughout the day, which will help keep energy and metabolism up for weight loss.

Think of Fitness as an Essential Food Group

Fitness training is just as essential as any of the food groups and dieting tips. Optimal health can’t be achieved through exercise without healthy eating or healthy eating without exercise. A simple routine strength training program should be included in all exercise regimens. It’s important to start the training with the proper resistance size. A good guide is a size that fatigues you after about 12 repetitions. If you aren’t able to use correct form, that too is a sign that the weight is too heavy. Start out with a twice a week fitness plan with 4 to 5 sets of 12 reps with or without fitness equipment. Many professional trainers recommend aiming for muscular failure, where the muscle can’t possibly do anymore, after the first month of strength training.

Eating Right for Healthy Blood Pressure

Friday, February 25th, 2011

If you have been told you have high blood pressure, with the top number (systolic) of 140 or above, or the bottom number (diastolic) of 90 or above, you might be worried, and for good reason. High blood pressure means you have a higher risk of heart attack or stroke.

Your doctor may have talked to you about taking medication to bring your numbers down. I’m here to tell you that might not necessarily be the best solution. If your numbers are low enough, you might be able to control your blood pressure by adjusting your lifestyle. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

That being said, do not stop taking, or make any adjustments to your medication unless you talk to your doctor first. In fact, you should probably talk to your doctor before making drastic changes to your diet.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down:

DASH Diet
The DASH Diet
  1. Lose extra pounds and watch your waistline
  2. Exercise regularly
  3. Eat a healthy diet
  4. Reduce sodium in your diet
  5. Limit the amount of alcohol you drink
  6. Avoid tobacco products and secondhand smoke
  7. Cut back on caffeine
  8. Reduce your stress
  9. Monitor your blood pressure at home and make regular doctor’s appointments
  10. Get support from family and friends

You are what you eat-or so they say. A diet rich in fruits and vegetables can be particularly important when it comes to controlling your blood pressure. What you choose to eat-and just as importantly, what you choose not to eat-may allow you to keep your blood pressure within safe limits.

Today you will learn about a proven diet for blood pressure control: The DASH diet.

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