Superfoods, Exercise and Attitude

The Benefits of Health Goals

Imagine having a well-toned body that radiates strength and vitality.

Imagine a waistline in proportion to your body shape that oozes vibrant inner health.

What you eat, how you think and what you do determine your quality of life.

Unhealthy habits eventually have consequences that undermine the quality of life.

"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom."

Jack LaLanne (American Fitness And Nutrition Expert)

Vitality

People with vitality are innovators.

They have the enthusiasm to achieve their goals in life.

And, they create ideas and opportunities for their future course of action.

"The quality of life is determined by its activities."

Aristotle (Ancient Greek Philosopher, Scientist and Physician)

Principles of Good Health

A strong immune system defends the body against viruses, bacteria and infections which can cause inflammation and illness.

Healthy lifestyle choices that strengthen the immune system include:

*eating a varied diet with moderate portions that nourish the body.

*maintaining the recommended body weight

*exercising to improve circulation, respiration and strengthening the muscles and organs

*the right amount of sleep and relaxation

*daily habits of personal cleanliness

*fresh air and sunshine

*no smoking or use of drugs

*alcohol in moderation

*avoiding junk food

*drinking pure water

*controlling stress

*positive thinking

*having regular health examinations

"All Disease Begins in the Gut"

Hippocrates-Father of Medicine who Lived During the Greek Classical Period

The waistline reflects the body's general health.

An unhealthy waistline is caused by poor lifestyle habits such as over-eating, no exercise, excessive sitting and stress.

Excessive body fat puts extra strain on the heart, kidneys, bones and joints.

Fat around the waistline increases the risk of high blood pressure, type 2 diabetes, heart disease and stroke.

"The Smaller Your Waistline, the Longer Your Lifeline"

The old adage, "the smaller your waistline, the longer your lifeline" has real meaning.

The ideal body-weight, proportional to ones gender, age and height enhances the overall appearance of the individual and lessens health risk factors.

Prevention - Better Than the Cure

It's easier to stop something happening than to repair the damage after it has happened.

Balance is the key to healthy living at every stage of life.

Poor food choices, lack of physical exercise as well as other negative lifestyle choices put your health at risk.

Balance means considering all aspects of life: relationships, work, fitness, as well as emotional well-being and spiritual happiness.

It means making time "to smell the roses" to appreciate the many things that life has to offer.

Its all about:

*carrying a light load without excess baggage

*avoiding the extremes, the unnecessary and harmful

Walk Your Way to Good Health

"Walking is man's best medicine"

(Hippocrates)

For most people, the best exercise is walking for weight control and increased cardiovascular fitness.

A walking program strengthens your heart and lungs, lowers blood pressure, boosts your energy and invigorates your immune function.

Combined with a muscle toning program, it will help firm the muscles and make you look and feel good.

Other activities like jogging, cycling, swimming or aerobics also burn calories and keep you healthy.

Exercise

Regular exercise supports physical and mental well-being, staying youthful and having more energy.

It builds muscle and is a good way of spending leisure time.

It helps control weight, strengthens the bones and immune system, aids in detoxification, accelerates heart and lung action thereby increasing blood circulation that stimulate all the glands, organs and cells of the body.

It also improves your confidence and self esteem.

Just remember to warm up by doing some stretching exercises before you begin.

Any kind of physical activity that stimulates better circulation and deeper breathing is good for your overall health.

It may include walking, skipping, jogging, running, cycling, swimming and aerobics to weightlifting, yoga, team sport and any other forms of enriching practices that an individual may wish to participate.

CAUTION

Before undertaking any program of exercise or change in diet consult your doctor.

You are What you Eat and Drink

Food should nourish the body by getting the right balance of vitamins, minerals, and other nutrients daily in order to provide the material out of which the bones, muscles, nerves, skin and all the internal organs are formed and the energy we need to get things done.

In addition, nutrient-rich food help to regulate the activities of every organ in the body and provide for its growth and repair.

The body needs six essential nutrients through a balanced, varied diet in the correct portions in order for it to prform its many different functions.

They are:

*protein

*carbohydrates

*vitamins

*minerals

*fats

*water

Nature's Superfoods

Think of your diet in terms of variety, freshness and rich in the essential immune-boosting nutrients that are as close to their natural state.

Avocado

High in monosaturated fats (good fats) that help to lower cholesterol, reduce the risk of heart disease, stroke and cancer and to maintain a healthy weight. It also contains vitamins E, B6 and C which are antioxidants that help prevent free radical damage, folate and potassium which help to control blood pressure, maintain a regular heart-beat and a healthy nervous system.

Bananas

High in potassium for maintaining muscle and nerve function and the metabolism of protein and carbohydrates. It also contains biotin, vitamins C and B6 which help to fight infection.

Cabbage (including broccoli, brussels sprouts and cauliflower)

Anti-cancer foods, high in potassium, vitamins A and C, calcium and fiber which help to lower cholesterol, boost the immune system and contribute to weight loss.

Beetroot and Beetroot Juice

Packed with fiber, folate (vitamin B9), manganese, potassium, iron, vitamin C, antioxidants and nitrates.

With no cholesterol and very small amounts of fat beetroots have many health benefits that improve blood flow and lower blood pressure.

Carrots

Carrots are full of vitamins and minerals. The best source of vitamin A essential for good vision, vitamin K1, potassium, fiber, antioxidants and high in beta carotene. They are also low in calories which helps weight loss and have been linked to lower cholesterol.

Cherries

Good source of fibre, vitamins, minerals and antioxidants. They contain potassium, vitamins C and A folic acid and other health-promoting compounds that reduce inflammation and promote overall good health.

Citrus Fruit (Oranges, Lemons, Limes Grapefruit and Tangerines)

High in vitamin C and other vitamins, minerals, dietary fiber and beneficial antioxidants that boost the immune system, aid vascular protection, reduce inflammation and aid weight loss.

Dark Green, Red, Yellow, Purple and Orange fruit and Vegetables

Five or more servings a day eaten raw or lightly cooked, are rich in fiber, vitamins, minerals, antioxidants and low in calories help maintain a healthy weight and protect the body from heart disease, cancer, and other serious health problems.

Eggs

High in protein for building and repairing tissue, essential fatty acids, vitamins A, D, E, B2, B6, B12 and packed with vital minerals like iron potassium, selenium, calcium, zinc, copper, and phosphorus.

Garlic, Onions, Shallots, Leeks

Help to fight and prevent infections, inflammation and disease, inhibit tumor growth, blood-clot development and enhance immunity.

Kale (Spinach and other leafy greens)

Contain chlorophyll, vitamins A, C and the minerals calcium and magnesium needed for strong, bones, and for nerve and muscle functioning.

Kiwi-Fruit

Rich in vitamin C and E for immunity, vitamin K, potassium, magnesium and dietary fiber for digestive health.

Melons (Watermelon, Cantaloupe and Honeydew)

Help to flush out toxins from the body, are low in calories, fat, sodium and no cholesterol. High in vitamin C and other vitamins and minerals like magnesium and potassium which help to protect against stroke.

Peppers

Very high in vitamin C, folate, and vitamin B6, necessary for releasing energy from amino acids and for the metabolism of fat and carbohydrates.

Pomegranate

Superfood that enhance health and antioxidants that improve gut health, fight inflammation and diseases like type-2 diabetes and obesity. Also contain vitamin A, vitamin C, vitamin E and folic acid which give overall health benefits.

Pumpkin

Abundant source of beta carotene, fiber and iron as well as vitamin C, vitamin E, iron and folate which delivers of oxygen to cells and strengthens the immune system.

Strawberries

Packed with vitamins, fiber and antioxidants (polyphenols) and are a good source of manganese and potassium and high in vitamin C for enhanced immunity. They are also low in calories, fat and sodium which promotes weight-loss.

Sweet Potatoes

High in vitamin B6 which is beneficial for heart health, vitamins C, D and A, dietary fiber, calcium and potassium which help to lower blood pressure.

Whole Grain Breads, Cereals And Brown Rice

Their high-fiber content helps the digestive system and to control weight.

Probiotics (friendly bacteria)

Additives in processed foods, sugar, stress and antibiotics kill good bacteria and upset your gut bacteria balance. Probiotics in the diet helps the body absorb important vitamins and minerals for metabolism and to maintain healthy colonies of good bacteria for overall good health.

Probiotic food include yoghurt, kefir, milk with probiotics (lactobacillus acidophilus), soft cheeses, sauerkraut, miso, sourdough bread, tempeh, kombucha and kimchi.

Prebiotic Foods

Plant fiber that beneficially nourishes good probiotic bacteria (gut flora) are found in whole grains, nuts, root vegetables, beans and legumes, bananas, asparagus, Jerusalem artichokes, leeks, garlic and onions, chickpeas, lentils, honey and psyllium.

An Apple a Day Keeps the Doctor Away

Apples are low in calories, are a good source of dietary fiber, vitamin C which aids the immune system, phenols, which reduce cholesterol and quercetin which protects brain cells against degenerative disorders like Alzheimer's.

Super Seeds

Packed with many essential immune boosting nutrients like cell-building protein, fiber and low in saturated fat. They also contain omega-3 fatty acids, iron, zinc and antioxidants.

Super Seeds include chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, wheat germ and pomegranate seeds.

Beans and Legumes

Contain protein, fiber, antioxidants, B-vitamins, folate, magnesium, thiamine and riboflavin. They are found in all the different kinds of beans and legumes like green beans, peas, lima beans, dried beans, split peas, chickpeas and lentils.

Super Berries

High fiber and rich source of antioxidants that protect cells from the damaging effects of free radicals. Super berries include açai berry, acerola cherry, aroniaberries blackberry, blueberry, cranberry, goji berry, maqui-berry, mulberry, noni-berry, raspberry and strawberry.

Seafood

The omega-3 fatty acids in oily fish help to prevent heart disease, are high in protein, vitamins such as vitamin D for healthy bones and teeth, vitamin B12 necessary for growth and the production of energy from fatty acids and minerals including iodine, selenium, zinc, potassium and calcium. Super seafood include salmon, sardines, oysters, herring, anchovies, rainbow trout, pacific halibut, atlantic mackerel.

Meat

Organic and free-range lean meat and poultry eaten in moderation is a healthy part of a well-balanced diet providing protein, and valuable essential fatty acids, iron and vitamin B 12.

Beef, lamb, pork and poultry such as turkey and chicken are high in protein, B vitamins, vitamin E, zinc, iron and magnesium.

Organ meats like liver are rich in iron, zinc, copper, choline and inositol as well as vitamins A, E, K, thiamine, riboflavin, folic-acid and biotin which are part of the B complex vitamins helping the body metabolize fats and carbohydrates, maintain proper function of the nervous system and promote healthy nails, skin and hair.

The Power Within

There is a power within that can transform your quality of life.

Goals keep you focused toward healthy lifestyle attitudes, behaviors and choices and provide the motivation through targets to strive for.

*think about the possibilities.

*think about the rewards

My name is Andrew Papas and I am an Internet Marketer and Self Publisher.

Affiliate Disclosure: I am an affiliate of Solo Build It! My goal is to bring together the best resources available and legitimate Online Business Opportunities that can work for you.

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Why Eat Whole Grains? Understanding Their Health Benefits

Grains in seem to be having a hard time lately, with gluten being blamed by some for major health problems and new grain-free diets springing up every year. So one can easily wonder: why eat whole grains, as recommended by health authorities everywhere.

However, according to Dr. Frank Hu, Professor of nutrition at the Harvard T.H. Chan School of Public Health and author of two long-running studies, eating 70g of whole grains per day could reduce your risk of dying by 5%. With each additional 28g serving, the risk of dying of heart disease is reduced by 9%. The study also found that replacing refined grains and red meats by whole grains in equal amounts could potentially increase your lifespan by 8% to 20%.

There is so much to explain about whole grains that I have split this subject in two. Part 1 covers Why eat whole grains, and Part 2 deals with ways to eat more whole grains. 
1. What are whole grains? 
Grains, also called cereals, are the seeds of some grasses, which are cultivated for food. The following are all grains you're likely to come across in the shops, although not all in the form of whole seeds (alternative names in brackets): 

• Amaranth
• 
  Barley
• Buckwheat (or kasha)
• Corn (hominy, popcorn, maize)
• Millet
• Oats (oatmeal)
• Quinoa
• Rice
• Rye
• Sorghum
• Spelt
• Teff
• Wheat (triticale, semolina, seitan, farro, kamut)

Wild RiceWhole grains vs. refined grains 
A whole grain will contain the whole kernel, i.e.: 

• The bran - the outer layer, which contains vitamins, minerals, and fibers.
• The endosperm - the main part of the grain, which can be ground to make flour. Initially destined to feed the embryo, the germ, when it develops into a new plant. Contains carbohydrates, proteins, vitamins, and minerals.
• The germ - the smallest component of the kernel, which is supposed to germinate if planted. Contains proteins, vitamins, minerals, and fat.

100% whole grains will contain all 3 parts of the kernel (the bran, the endosperm, and the germ). To obtain refined grains, whole grains are milled to remove the bran and the germ. The end result is of finer texture and keeps for longer. The process removes, however, a lot of the nutrients, in particular, fiber.

Whole grains can still be milled, rolled, crushed or cracked. As long as the whole of the kernel is present in the end product, they are still "whole grains".

Note - when we eat refined grains, our bodies actually use nutrients to digest these nutrient-poor foods, which leaves us poorer in nutrients than before eating them!

Note 2 - This is why you might come across the terms "enriched grains" and "fortified grains". "Enriched grains" means some of the nutrients lost during the milling stage are replaced, such as vitamins. "Fortified grains" means that some nutrients that were not initially in the kernel have been added. 
2. Whole grains and fibers 
As you can see from the Nutritional info above, one of the main nutrient to be removed during the refining process is fiber. It's the part of a plant food that the body cannot digest. As it moves through our digestive system, it absorbs water and helps the body eliminate food waste quicker.

A higher consumption is linked with a lower risk of heart disease, as it helps lower blood pressure and cholesterol, and stabilizes blood sugar. It also fills you up and is an essential tool for weight loss and weight management.

There are 2 varieties of fiber: insoluble and soluble. Good sources of insoluble fiber in grains are whole wheat and popcorn (minus any added butter or sugar), but also teff, spelt and millet. Barley and oatmeal, as well as amaranth, contain soluble fiber. The body needs both in equal measures for optimal health.

The current recommended intake of fiber ranges from 21 to 25 grams for women and 30 to 38 grams for men. However, the vast majority of us only get to about half of that amount per day, mostly thanks to our highly processed diet of refined grains and our low intake of high-fiber food such as fruits and vegetables.

Check my next post on How to eat more whole grains to figure out how to increase your fiber intake the easy way. 
3. So why eat whole grains? 
The higher fiber content of whole grains is linked with lowering your general risk of mortality, but that's not the only reason why eating whole grains is beneficial to our bodies. The bran and germ of grains also contain a whole range of phytochemicals, vitamins, and minerals, as well as proteins, all playing a beneficial role. Let's list a few of the main benefits here: 
1. They slow down digestion, 
... stabilizing your blood sugar and insulin levels. When ingested, refined grains break down immediately into glucose, much the same way as pure sugar. This sends your blood sugar rocketing, then plummeting, later on, causing sugar crash and cravings. 
Whole grains are broken down more slowly, keeping you full for longer. 
2. They have been found to help with weight management 
... by not sending you reaching for the next sugar or starchy fix, three servings per day being associated with a less abdominal fat. 
3. Whole grains, therefore, help with preventing type 2 diabetes 
... through healthy weight control and stabilization of your blood sugar levels. Those benefits kick in from only two servings per day (read my post on How to eat more whole grains to figure out what a serving is). This could be due to their high-fiber and high-magnesium content, both linked with better carbohydrate metabolism and insulin sensitivity. 
4. Whole grains can help lower blood cholesterol, 
... oats being a real champion in this category. Their higher soluble fiber content helps with eliminating cholesterol, by binding the cholesterol and its precursors together in the digestive tract and eliminating it quickly. The antioxidants found in oats also play a role. 
5. They can help decrease your blood pressure, 
... in particular, whole grains with a high soluble fiber content, such as barley and oats. Their antioxidants help improve cardiovascular health and reduce inflammation. 
6. Numerous studies on more than 20 types of cancer 
... have found a link between eating three servings of whole grains per day and a reduced risk of cancer. This is in particular valid for gastrointestinal cancers and cancers of the oral cavity, such as pharynx, esophagus, and larynx. 
Whole grains offer protective nutrients, such as fiber, antioxidants (vitamin E and selenium in particular) and phytochemicals which can help suppress the growth of cancer cells, block DNA damage and prevent the formation of carcinogens.

And if the benefits of whole grains start at just two servings per day, research has shown that the health improvements increase with each extra serving, to reach the 3-4 servings of whole grains recommended daily by the Dietary Guidelines for Americans. 
The take-home message: load up on whole grains for optimal health 
How to do this? There are a lot of easy ways to identify whole grains in your food and increase your intake. Read up on those in my next article on How to eat more whole grains.

If tips and resources about Eating a Cleaner diet for Better Health is what you're looking for, SimplyGoClean.com is your answer! Come, read, and share your story and tips with us

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