Healthy Body

We’ve all heard the saying, “You are what you eat.” Well, there is truth in it, even if it is cliché’. If you want to be healthy, you need to eat healthy. Our bodies require the best fuel to work its best. By making a few changes in your diet, you can feel better and look younger. As we get older, it’s more important to watch what we eat, as our metabolisms slow down.

Here are a few must-have foods to incorporate into your daily diet:

Green tea – Not only is this drink loaded with health benefits, it will also help the look of your skin by reducing inflammation and fighting free radicals that cause skin damage. So drink up.

Water - You probably already know this one but we need approximately eight glasses of clear water a day (no sodas, soups or other drinks are included in this quota). For maximum benefits clear water is best. It helps purify your body and eliminates toxins.

Selenium – This powerhouse nutrient is found in foods such as turkey, Brazil nuts, tuna and whole grain breads. Include at least one of these foods in your daily diet.

Fatty Acids – These are found in oils such as walnut and flaxseed. Oily fish such as salmon, tuna and mackerel are also rich in essential fatty acids.

Dairy – Low fat dairy products are high in Vitamin A, which is beneficial to the skin. Low fat yogurt is also good for the digestive system, which in turn helps skin health.

Fruits and Vegetables – A variety of fruits and vegetables are good for overall healthy skin but there are some foods in particular that are very high in powerful antioxidants and promote good skin health. Berries, such as blueberries, strawberries and blackberries are great for fighting against free radicals, which can cause skin cell damage. Vegetables that are brightly colored such as red peppers, yellow peppers and sweet potatoes are also great skin foods.

There is always a give and take involved when you’re trying to get healthier. While you may have to give up some of your favorite foods, you’ll soon discover new favorites, new flavors and a new, younger looking you.

Here are some things that should be left out altogether if you want to look young longer:

White Flour Foods – White bread, rice, pasta and sugar are less nutritious than the whole grain types and will cause inflammation in the skin, which can lead to aging. Try cutting these items from your diet for two weeks and look in the mirror. Your skin should look less inflamed and fine lines will be less apparent.

Caffeine, one of the most popular energy supplements, is also one of the most commonly used drugs today. Just as with most things, too much of anything isn’t good for you, but there are pros and cons to caffeine. You have to weigh all the options to see if cutting back on your caffeine intake will be a good move for you.Â

While caffeine may help you get a jump start during the day or help you stay up late when you need to, too much can make you nervous and shaky. It can also cause your heart to race and even affect your breathing. If you find yourself a bit jittery or shaky, caffeine may be the culprit. Plus, caffeine can make you feel more stressed during the day, even if you haven’t had too much.

Your afternoon caffeine boost may be to blame for your insomnia. A lot of people think caffeine won’t keep you up if you don’t drink it before bedtime, but the stimulating effects of caffeine can last up to six hours. If you cut back your afternoon caffeine consumption, you may find yourself more rested in the morning.

Along with the side effects of caffeine, studies have suggested that there are more serious consequences from excessive use. Its stimulant properties can have negative effects on the heart including high blood pressure. Its diuretic effects may cause calcium loss, leading to osteoporosis and possibly even low blood pressure in some people. In addition, it’s been suggested that caffeine can raise cholesterol, cause stomach irritation, and may even be linked to certain cancers. While most of this research is inconclusive and linked to high consumptions of caffeine, it’s something to think about.

Caffeine in excess (more than a cup of coffee or two) has not only been linked to low birth weight, and miscarriages; some also suspect that it could prevent conception. If you’re pregnant or trying to conceive, you should seriously consider giving up caffeine.

There are also a few pros to caffeine, in moderation. Many migraine sufferers have found relief from their headaches after having some coffee or a cola, often in conjunction with their medication. Some research has even shown that caffeine may decrease a person’s chances of developing Parkinson’s or diabetes. Some have also found that having some caffeine about an hour before exercising may even help reduce muscle pain after the workout.

Do the research and consult your doctor to see if the risks outweigh the benefits for you in regard to your caffeine intake. You will go through some withdrawal symptoms, such as headache and nausea, if you decide to cut out caffeine from your daily routine.Â

Mankind has always been searching for the Fountain of Youth. From the Egyptians believing that the Tigris River had healing powers, to Ponce de Leon and his famous explorations in Florida, and finally to modern day “miracle cures” and surgeries that promise to turn back the clock, people have always wanted a quick fix to looking and feeling younger. Nothing can truly make you younger, but there are many things that can improve the quality of your life, give you more energy and increase your potential for a long, healthy life. It won’t happen overnight, but you will notice an improvement over time.

Stay on your diet. You may be on a diet to lose weight, but it has other benefits too. While carrying around extra pounds causes extra wear and tear on your system, a healthy diet also makes all your systems work right. If your organs are properly nourished, they’ll operate more efficiently and won’t get worn out as fast. It’s also a good idea to take a daily multivitamin. You might find other supplements beneficial; just be sure you’re getting enough of the right nutrients and not too much of the wrong ones. Dieting doesn’t just mean eating less, it means eating a more balanced diet.

Don’t forget your skin. An important part of feeling young is keeping your organs healthy. Well, your skin is the largest organ of your body. Having healthy skin can make you look younger, which in turn can make you feel younger. In addition to using anti-aging skincare products, be sure to eat a diet that helps improve skin quality. Good choices are fresh fruits and vegetables and foods rich in protein. Keep your skin (and the rest of your body) hydrated by drinking plenty of water.

Don’t smoke. If you don’t smoke, you’re ahead of the game. But, if you do, the sooner you quit, the younger you will look and feel. Smoking can cause extra wrinkles in the face, stained teeth, not to mention the obvious health problems caused by smoking to the rest of your body.

Get Exercise. Everyone’s heard the old adage “if you don’t use it you lose it”. Well, you’ve probably heard it so much because it’s true. Regular exercise keeps your body working properly. It can also strengthen your heart and help you lose excess pounds that are weighing you down. And remember, exercising your mind is just as important for staying young as exercising your body.

Feel good about getting old. It may seem silly, but people who have a positive view about getting older tend to live longer. Instead of worrying about how hard it will be to get around or do normal things, concentrate on the fun of retirement or other benefits to getting older.

Even though no one has found a real fountain of youth, taking care of yourself is the next best thing. Changing your life won’t happen over night, but if you focus on one change at a time, gradually you’ll discover a whole new younger feeling you.

Everyone is told that diet and exercise are important to proper weight and better health. It’s everywhere, TV, magazines, family, friends and your doctor. Despite our hearing it all the time, most of us are reluctant to listen. However, they are the two main components to a healthy life.

You may think, “Just why do I need diet and exercise? Isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.

If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound a week. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour. Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.

So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer. As you exercise, your appetite may increase, so it becomes crucial that you make healthier choices.

One thing to keep in mind when you adopt a new exercise and eating program, sometimes it may seem like you aren’t losing weight. Some people actually find they gain weight. Muscle tends to weigh more than fat, so as you build muscles, you may find the scales going up, instead of down. A wonderful guide, instead of the scale, is how well your clothes fit.

The changes won’t happen overnight. You body didn’t get in the shape it’s in overnight. It’s important to set small, manageable goals to start, and develop new habits. Discuss the diet and exercise changes with your doctor, who can help you develop the best program for you to reach your goals.Â

The cost of weight loss and obesity related health care treatments is staggering…Americans alone spend around $114 billion every year! And even with all this interest in losing weight, we continue to pack on the pounds like never before…

- About 64% of U.S. adults are either overweight or obese…

- Among children and teens ages 6-19, 15%, or almost 9M are overweight…triple the rate in 1980!

- Nearly one-third of all adults are now classified as obese.

Our cushy lifestyle means we expend less energy and consequently need fewer calories to sustain our normal body weight.

Think about it for a moment…

Entertainment no longer requires energy expenditure. In fact, it’s usually quite the opposite. We now entertain ourselves in the comfort of our own home while watching TV and munching on our favorite snack. Whether it’s television, computers, remote controls, or automobiles, we are moving less and burning fewer calories. Common activities that were once a part of our normal routine have disappeared…activities like climbing stairs, pushing a lawn mower or walking to get somewhere.

And please do not misunderstand me…I appreciate comfortable living just as much as the next person. But, here is the problem…

With all of our modern day conveniences and “cushy” style of living we have not adjusted our caloric intake to compensate for our decreased caloric expenditure. We consume more calorie-rich and nutrient-deficient foods than ever before. Consider a few of the following examples comparing what we eat “today” vs the 1970’s (U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970’s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because French fries and potato chips are included as vegetables. Potato products account for almost a third of our “produce” choices.

- We’re drinking less milk, but we’ve more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We’ve cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we’re eating 13 pounds more meat today than we did back in the 1970’s.

- We’re drinking three times more carbonated soft drinks than milk, compared to the 1970’s, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. People are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies. In 1978, the government found that sugars constituted only 11 percent of the average person’s calories. Now, this number has ballooned to 16% for the average American adult and as much as 20% for American teenagers!

These are alarming statistics!

It seems that the days of wholesome and nutritious family dinners are being replaced by fast food and eating on-the-run. We have gradually come to accept that it’s “OK” to sacrifice healthy foods for the sake of convenience and that larger serving portions equate to better value.

It’s time recognize that we are consuming too many calories and time to start doing something about it! Each of us can decide TODAY that healthy eating and exercise habits WILL become a normal part of our life!

We can begin by exploring our values, thoughts and habits… slowly and deliberately weed-out the unhealthy habits and activities and start living a more productive and rewarding life. And remember, it has taken a long time to develop bad habits, so be patient as you work toward your goal!