A large percentage of people all over the globe take vitamins and supplements on a regular basis as means of improving their wellbeing and protecting their healthy quality of life. And while they can be greatly helpful in ensuring that your health and wellness are optimized, there’s also the importance of using them properly. Here are 8 vitamin mistakes you could be doing, which of course, compromise the efficacy of these nutritional supplements in the first place:
1. You take a variety
Every person has distinctive needs, so choosing vitamins randomly, or trying a supplement suggested by a co-worker may not be the best way to determine what vitamins and minerals your body specifically requires. Doctors usually give patients blood tests to rule out deficiencies like vitamin D and B12 and recommend suitable supplement prescriptions based on the results of the said blood tests. Bottom line is that vitamins are more apt for regular consumption if they’re for addressing deficiencies in your body. Doctors can also recommend supplements based on one’s medical history.
2. You go for a multivitamin
If your doctor prescribes you one for a particular reason, then it’s all good. Otherwise, you’re just taking and shelling out money for it for nothing. It was also determined in a 2013 study that taking a multivitamin does not reduce the risk for an illness, or even decrease one’s mortality risk. The consensus of the medical community is that it’s better to get these nutrients from whole foods.
3. You pop calcium supplements
Calcium is crucial for sustaining your skeletal strength. However, too much of it can do more harm than good. A study demonstrated that calcium supplementation was linked to 22% greater possibility of atherosclerosis, a condition in which the arteries are clogged up. To be on the safe side, eat foods high in calcium instead, which includes yogurt, cottage cheese, and leafy veggies.
4. Your probiotic is lacking
We all want to make sure our stomach stays healthy, which is why a lot of people take probiotics. But if you’re going to take probiotic supplementation, you also have to ascertain that it has sufficient strains of bacteria for it to be useful. Many probiotic supplements don’t have adequate strains of bacteria, which is unfortunate because that won’t do much for you. Instead, look for one with 10 strains.
5. You’re taking too much
A lot of people actually think that if something is good, then taking more of it is even better. But it doesn’t work like that when it comes to vitamins. As a matter of fact, taking too much of them can have negative effects. For example, excessive consumption of vitamin E and vitamin A doesn’t have solid clinical evidence of being able to help you lessen the risk of heart disease. It actually does the opposite by heightening the risk of death. Now that’s serious. To be safe, you can never assume what vitamins and minerals you’re lacking. You need to consult doctor in order to find out what supplementation is needed for sustenance of good health.
6. You’re not considering your meds
The supplements you’re taking everyday have to go well with the medications you’re on. Sure, you can presume that natural supplements are safe and stuff, but they can still interact with certain drugs. When they do, they can have serious medical repercussions. In a study, it was found that one in six older adults is taking a possibly detrimental blend of prescriptions and supplements. Avoid the potential consequences of lethal supplement and drug interactions by spilling everything to your doctor. Tell him or her everything you’re taking, even when it seems to be unimportant. Remember, even the most natural herbs can still interact with certain meds.
7. You take iron frequently
Iron supplementation is prescribed for curing symptoms of anemia. However, taking it at the proper dosage can be a challenge. Meanwhile, a new research implies that waiting longer gaps between taking each dose may aid in making the absorption faster and more efficient.
8. You ignore the ingredients list
Nutritional products have labels, yes, but it doesn’t mean that the ingredients printed there are what a specific supplement really contains. As a matter of fact, it was reported in the New York Times that 80 percent of natural or herbal supplement labels were inaccurate, which causes misinformation. This is serious since this misinformation deceives people into believing certain components are present when they’re not. If you want to ensure that you’re using a supplement that’s of premier quality, better look on the Consumer Lab official site.
Since the 19th century, the consumption of soft drinks has constantly augmented. The technological innovations of the past couple of decades even made things worse. People have grown used to drinking sweetened beverages instead of settling for something less hazardous like water or fresh juice. Because of this, people’s predilection to drink sodas has since been a crucial concern which needs addressing. Otherwise, the prevention and management of obesity and other related medical problems are placed in a dire situation.
If drinking coke or other sweetened beverages is part of your daily habit, you’ll likely experience these outcomes:
1. Vitamin and mineral deficiency
When you’re drinking coke or other sodas every day instead of drinking something healthier like milk, you’re more likely to be deficient in a significant amount of vitamins, minerals, and dietary fibers. Coke and other soft drinks are empty calories and nothing more. You’re basically depriving yourself of essential nutrients everyday by sticking to soft drinks.
2. Dental problems
Regular intake of soft drinks has been linked to your enamel wearing away. You’ll also likely to form dental caries due to the high sugar content and high acidity. Looking at the impact of sodas to dental health, the hypothesis is that the low pH of these drinks may be the culprit in the erosion of the enamel surface. Meanwhile, the high sugar content is thought to be metabolized by plaque micro-organisms to produce organic acids, which leads to demineralization and ultimately dental caries.
3. Bone fractures
High consumption of soft drinks has also been linked to a reduction in the density of bone minerals, as well as to an increase in the incidence of bone fractures both in kids and adults. A study found that fractures in the wrist and forearm were determined to be more recurrent in kids between ages 9-16 due to excessive intake of sweetened beverages and their high caffeine content. As for caffeine’s role in bone health, it’s been found that caffeine can trigger further secretion of calcium in the urine. This mainly contributes to the formation of osteoporosis in women. By and large, too much consumption of coke and other soft drinks could lead to reduced bone mineral density, bone ruptures, osteoporosis, and even hypocalcemia.
4. Increased risk of chronic disease
Drinking a can of soda every day, that’s roughly 350 ml, can increase the risk of obesity and metabolic syndrome, as well as lead to damaged fasting glucose, augmented waist circumference, increased blood pressure, and other serious health conditions. Various studies have also determined that regular consumption of coke and other sodas can increase the risk of type 2 diabetes. Moreover, it was also found that an intake of 350 ml of coke or other beverage each day could lead to the formation of chronic cardiovascular problems.
5. Caffeine-related side effects
Caffeine is pretty much everywhere, but its ubiquity doesn’t discount the side effects it brings. Colas are the largest type of drink containing caffeine to be distributed globally. And whether you like it or not, caffeine can be habit-forming. You’ll find it mostly in coffee, tea, and chocolate, but it is in colas that caffeine find a way to be consumed even by kids. In a 375 ml can of cola, you’ll get caffeine ranging from 40-50 mg. This is like drinking a cup of strong coffee. If consumed excessively, this can largely contribute to the formation of kidney stones.
While there are benefits from caffeine consumption, such as boosted energy and mental alertness, there are also adverse reactions from excessive intake. It should also be noted that caffeine’s positive effects can only be experienced if taken in small to normal dosage, which is 20-200 mg. If you’re a strong caffeine user, you’ll likely develop caffeine insensitivity, which means you need a higher dose in order to experience greater energy and mental focus.
6. Greater risk of cancer
Benzoic acid is one of the substances found in soft drinks and it is detrimental because it functions as a catalyst as it makes contact with ascorbic acid and metal ions to develop the chemical called Benzene.
Benzene, is a recognized carcinogen. The chemical reaction where Benzene is involved happens during heat or light exposure. For this reason, it’s been strongly suggested to regulate Benzene levels in drinking and bottled water all over the globe. Sadly, the inclusion of benzoic acid in sugary drinks is not under in any serious regulation, which has since incited environmental and public concern.
Beginning in 2005, these products were substantially redeveloped to meet certain health standards. FDA also said that consumers shouldn’t worry about benzene levels in soft drinks anymore.
However, there are still companies who may be negligent when it comes to thoroughly screening benzene levels in their products and making sure that they are up to standard. In this case, it’s generally recommended to significantly lower you cola consumption from one can per day to one can per week.
Yes, it’s hard, especially if you’re used to drinking it every day. But the multitudes of health risks associated with your daily cola habit are too much and too serious surely your sugary indulgence is not worth it.
Many health food nuts have eliminated cheeses altogether from their diets because of the negative health effects associated with many varieties. Cheese has a bad reputation of being loaded with salt and fat; and thus is routinely thought of as being bad for our health.
This is no surprise considering that high levels of salt and fats in our diet are major contributors to various diseases affecting the cardiovascular system, but are there any good choices out there?
Cheese can be healthy if you choose the right variety, and by far and away science is pointing to feta cheese as the best choice. Why is this the case?
What Are the Health Benefits of Eating Feta Cheese?
Better Bone Health
Feta cheese is great for our bones and more so than other cheeses and milk products for a variety of reasons. The first of which is the origin of the cheese which is from goats as opposed to cows like in many other products. This difference is huge as far as digestion is concerned, as goat’s milk is much more easily digested and its nutrients absorbed and used when compared to cow’s milk.
Along with that, goats milk contains the necessary ingredients in order to maintain healthy bones including calcium, and magnesium. Consuming more of the nutrients will improve your bone health, which is important as our bones lose density as we age, a major problem for many people being osteoporosis.
Make sure you are eating enough feta cheese along with other leafy green vegetables which are also rich in these nutrients in order to keep your bones in the best health possible.
Improves Functioning of the Immune System
Feta cheese can help improve immune function because it contains compounds which can be used to to create other compounds to do so. One of the compounds we use regularly in our immune system are histamines, which is important in the inflammatory process.
Histamines are the compounds responsible for the opening of blood vessels in the body, which is done to “flush” these harmful particles from our system. This helps to fight off various forms of infections from things like the flu to allergies.
Eating foods like feta cheese and other foods which are high in compounds that fight disease such as antioxidants can greatly help to improve your immune functioning.
Next time you have a salad, add some feta cheese along with some dried cranberries to really boost your intake of antioxidants!
Maintains Regular Digestion
One of the most important aspect to how well our digestive system functions is the health of the bacteria that lie within. These bacteria are what do that vast majority of the digestion that occurs within our bodies, and if they are unhealthy so are we.
This is why maintaining the proper balance of good, or probiotics in our digestive tract is essential, and is a major reason why many people eat various fermented milk products which contain these probiotics, including feta cheese.
Eating enough of these probiotics help to populate our guts with the good bacteria, which inhibits other things like yeast, bacteria, fungi and other stuff from growing there in its place.
When there in an imbalance in the gut we experience indigestion, bloating, and diarrhea among other problems, so make sure that you are getting enough of these probiotics to maintain the proper gut health.
Cancer is a disease that is becoming more and more present in the general population, and is a bigger threat now than it ever has been before. Because of these reasons we should be doing everything we can to reduce our chances of developing these diseases.
One of the things we can do to reduce our risk of cancer is to eat more feta cheese, and that is because it contains ingredients which can help us fight against cancer. New studies link the consumption of calcium along with proper vitamin D consumption can help reduce the risk of developing some cancers.
How Do You Use Feta Cheese?
Feta cheese is different than other cheeses in that it comes in an almost “crumbly” form, making it best used for topping on salads, but can be added in wraps or sandwiches as well. Most people use uncooked raw feta as a topping however it tastes good cooked as well if that is your preference.
This cheese is the go to source when you need to add some salt and tangy taste to your dishes, which can really add some flavor!
There are some foods that everyone should keep in their kitchen, and believe it or not the foods you have in your pantry are probably somewhat similar to the foods that nutritionists and dieticians themselves have.
There are differences however, and you need to know what to look for in your foods in order to properly choose a healthy option over an unhealthy one, where the difference can seem somewhat negligible. Here are some ingredients everyone should be keeping at home, and we will help you identify how to choose the best product as far as your health is concerned too.
One of the things that everyone should have in their kitchen is flour, as it is the base ingredient in so many kinds of dishes and meals that we can make from scratch at home. Many people use flour at home, however your traditional bleached flour isn’t the most healthy option out there.
This type of flour has all of the bran, fiber, vitamins and minerals stripped from it, leaving only the carbohydrate rich portion of the wheat grain to remain. Our body can very easily digest and absorb this flour as a result of the lack of fiber, which can lead to problems like obesity and diabetes.
A healthier alternative instead of traditional flour would to be to use almond flour. Almond flour contains less carbohydrates and less sugar than traditional flour, making it a healthier option.
Almost any recipe you make can substitute almond flour for traditional flour, so pick some up the next time you go grocery shopping for your pancakes, waffles and muffins.
Stock Your Pantry with Nuts, but the Right Ones
One of the major problem areas many people have in regards to their diets is snacking. Many people choose high calorie foods which are deficient in other nutrients especially protein, fat and fiber, leaving them hungry coming back for more.
Instead of filling your pantry with snacks like potato chips, pretzels and crackers, fill it up with nuts instead. Nuts contain plenty of fiber, protein and healthy fats which will keep you energized and full for a longer time than those other snacks would.
When it comes to nuts, arguable the most healthy varieties are pistachios, almonds, and cashews. These three have the best nutrient profile, in that they have the best protein to fat ratio of all nuts. Make sure to stock you pantry with these antioxidant rich, healthy snacks.
Unsweetened Cocoa Powder to Flavor Your Shakes
Everyone loves chocolate, however the problem with many “chocolate” products today is that they really aren’t chocolate to begin with. Many of these products are loaded with sugar, artificial sweeteners and high fructose corn syrups which definitely isn’t considered to be a healthy option.
Conversely if the store you frequent carries cocoa powder, this can be a healthier option which you can use to give your protein shakes or milk a little extra flavor. The difference here not only relies in the lack of additional sugar added to the cocoa powder, but that the cocoa powder also has some fiber as well.
Both of these factors help to slow the absorption of the sugar within the chocolate in to our bloodstream, which doesn’t cause a huge spike in our blood glucose levels like liquid syrup would.
Dijon or Plain Mustard
Mustard is one of the healthiest condiments we have available to us, and can also be used in salad dressing and sauces as well. Plain mustard or the Dijon variety which has vinegar added, are both extremely healthy options.
Most condiments are either high in fat, sugar, or salt; and in some cases all three. Dijon and plain mustard aren’t high in any of the three, so substitute mustard for your ketchup on a burger or hotdog the next time the opportunity arises.
Salsa and Hot Sauce
Salsa is another food item that everyone should keep in their kitchen because if prepared properly it can be a healthy snack low in calories but also full of flavor. If you are a fan of heat, the more spicy the sauce or salsa, the better.
The capsaicin found in the spicy peppers used in hot sauce and some salsa has shown to improve metabolism and also to fight off disease, so add this healthy food or condiment to your pantry.
Salsa is one of those foods where you can heavily modify it to your own taste, ensuring that you never get bored by the same old flavors and spice.
There’s a stigma where fasting or skipping meals is involved. Mostly, people label fasting as starving yourself, which isn’t the case. Studies suggest that timed periods of fasting can have positive effects.
In fact, fasting has grown more prominent over the years. This is especially true among the health community. Even though a lot of health practitioners are still hesitant to recommend fasting due to the stigma associated with it, it doesn’t change the fact fasting can be good for you as long as done prudently.
Here are the 10 benefits of fasting you’ll be surprised to know:
Fasting helps you lose weight
The surprising thing here is that fasting can help you lose weight in a healthy way despite the negative connotation fasting has when it comes to weight loss. More often than not, it’s not fasting itself that should be blamed for making people who are trying to lose weight unhealthy. When fasting is done properly, you can reap its benefits while staying healthy and dynamic. But some people take fasting to the extreme, which is when problems start to arise.
In reality, intermittent or controlled fasting within a specific duration enables the body to burn through fat cells more efficiently compared to standard dieting. It works greatly in weight loss because the regulated kind of fasting enables the body to use fat as its main source of energy instead of sugar. For this reason, several athletes nowadays make use of fasting as their way of getting low body fat percentages for competitions.
Fasting augments insulin sensitivity
A study shows that fasting has a great impact on insulin sensitivity. This enables you to become tolerant of carbs more efficiently compared to not fasting. In the said study, it was demonstrated that after timed periods of fasting, insulin becomes more effectual in hinting cells to get glucose from blood.
Fasting accelerates metabolism
Intermittent fasting also provides a quality rest on your digestive system. When this occurs, your metabolism is further fueled to burn calories more effectively. Poor digestion constitutes to your body’s inefficient mechanism to torch fat and metabolize food. But with controlled fasting, you can stabilize your digestion and facilitate a healthy bowel movement, which makes your metabolic capacities significantly better.
Fasting makes one live longer
The less you eat, the less likely you’re going to leave this world soon. Numerous researches have demonstrated that people in certain cultures have their lifespan boosted due to their diets. Basically, we’re back to the less you eat, the less strain you’ll be putting on your digestive system, which improves your metabolism. You’re able to combat signs of aging by having healthy metabolic functions.
Fasting heightens hunger
Eating every 3-4 hours makes it less likely to experience real hunger. In order to do so, you’ll need to not eat for 12-24 hours. Now that’s hunger. Basically, fasting helps normalize your body’s hormones in order to experience what genuine hunger is. People who suffer from obesity, for instance, don’t get the right hints to make them aware that they’re already satiated. This is because of their extreme eating patterns.
So, when you don’t really experience real hunger because you always eat, your body may not receive the correct signals to tell you you’re already full, which leads to over-eating. With fasting, your body can normalize itself to secrete the right hormones in order for you to know that it means to be really hungry. Plus, when your hormones function properly, you don’t have a problem feeling satiated.
Fasting enhances eating patterns
Fasting can help those people who are dealing with their binge-eating habits, which is actually a disorder when it becomes more serious. It can help individuals who find it hard to establish a proper eating pattern due to professional or personal reasons.
With controlled fasting it is fine not to eat all throughout the afternoon, while enabling you to eat at a specific time that works for your lifestyle. As for the prevention of binge eating, fasting helps by determining a certain time where you permit yourself to eat your daily calorie intake in one sitting, as long as you don’t eat the rest of that day.
Fasting is good for the brain
Fasting has demonstrated to augment the capacities of the brain. This is due to the fact that it increases the generation of a protein called brain-derived neurotrophic factor (BDNF). This said protein sets off brain stem cells to transform into new neurons. It sets off many other chemicals that bring neural wellness. BDNF also shields your brain cells from alterations linked to Alzheimer’s and Parkinson’s.
Fasting makes your immunity sharper
Intermittent fasting strengthens your immune system because it decreases the impairments caused by free radicals. It also controls inflammatory conditions in the body and prevents the development of cancer cells. One great example is when animals stop looking for food when sick and concentrate on resting, which actually is a primal instinct to lessen stress on the internal system, so that the body can fight off infections. This also works the same way with people; only we’re the opposite because we still load our bodies more than regularly with food even when it’s not necessary.
1- Coffee Is High in Antioxidants
Coffee is now routinely being recommended by health care professionals because of all the health benefits it can potentially provide us. One of these major benefits is the presence of antioxidants in coffee, which help fight off free radicals and a host of other things.
Antioxidants found in coffee are believed to help slow aging in users as well, and is more antioxidant rich than the likes of cocoa or even some teas. It is believed that over 70% of all antioxidants consumed by the general population originate from coffee.
All of these antioxidants help to fight free radicals, and the damage that results from them. Free radicals are the source of many illnesses and diseases especially cancer. Coffee is also an anti-inflammatory beverage, which furthers its ability to lower oxidative stress.
Coffee is also believed to impact some metabolites and lipids which are believed to act like a protective shell around our cells, protecting them from damage. Coffee helps to improve immunity and disease protection in this manner.
2- Coffee Can Help Improve Cardiovascular Function
Along with the antioxidants it contains to fight cancer, coffee also contains specific antioxidants which can help balance cholesterol levels in the blood as well. These antioxidants called cafestol and kahweol are linked to the lowered risk of heart disease and related cardiovascular diseases.
Regular consumption of coffee is linked to not only a lower chance of cardiovascular disease, but also can help reduce your risk for arrhythmia, or an irregular heartbeat. This is different than what we thought prior, in that coffee can lead to an irregular heartbeat.
The key here is that if you do choose to drink coffee, that you remember to stay hydrated and consume plenty of electrolytes. Coffee is a diuretic that encourages urination, and the loss of these electrolytes as a result could cause problems regulating the heartbeat.
3- Regularly Drinking Coffee May Help Reduce Your Chance of Getting Diabetes
New studies suggest that drinking coffee, even just 2-3 8 ounce cups a day can help lower your chances of getting type 2 diabetes. It was previously believed that coffee could be bad for your health because of concerns over whether or not it raises blood pressure and insulin levels.
We still aren’t 100% sure on this, however some research does show that coffee has an inverse relationship with insulin and blood sugar levels, meaning that drinking it can potentially reduce blood sugar levels and the risk of diabetes as a result.
The reasoning behind why coffee is able to reduce blood glucose levels is believe to be held in one of its antioxidant compounds, chlorogenic acid.
4-Short Term Use of Coffee Can Improve Athletic Performance
Coffee has been long used as a stimulant to potentially gain an advantage in athletic events or competition. Studies have shown for a long time now that compounds in coffee increase alertness, and can improve performance in the short term.
Coffee does in fact increase blood sugar levels in the short term, which makes more energy available to your cells as a result. Drinking coffee prior to an event can help increase these blood sugar levels, and these sugars can be used by the muscles as “pre-fuel” before physical activity.
Coffee doesn’t directly impact maximal oxygen consumption or VO2 Max, but it does help increase VO2 max indirectly. This is because the extra energy provided by coffee allows the athlete to train longer and harder, which in turn will increase power output and VO2 max.
Another important thing to consider when using coffee is that these benefits are temporary which is good for our health as well.
You don’t want to always have an elevated blood glucose level because it can lead to pre-diabetes and even diabetes. Elevated blood pressure levels have temporary benefits, but chronic elevated blood pressure can lead to issues like heart attacks and strokes.
Thankfully after consumption, the effects of coffee leave the system in only a couple of hours. Users surveyed after use during the course of the study had normalized blood pressure, blood glucose, and lactic acid levels 3 hours after consumption.
What caffeine did do post workout however was that it raised energy levels about 15% on average, giving coffee the additional benefit of maintaining energy levels after exercise as well as during exercise.
Coffee can be a very effective tool when it comes to performance in sports and weight loss if done so properly.
Many people feel like they’re stuck on a rollercoaster when it comes to their diets. They start one fat diet for a big event like a big birthday or a wedding. They drop those pounds but eventually they give up, put them right back on and the cycle continues with the next fad diet.
Again you see those pounds drop at first, but by the time you’re done you have more pounds to lose than when you started. If this sounds like you, don’t worry you are far from being alone.
The weight loss industry brings in over $60 billion dollars annually so it really isn’t uncommon for someone in the United States to go on 5 or more diets a year. Doing this will throw your body completely out of sync, and it is no wonder why so many people struggle with maintaining their weight through nutrition.
First Understand What Diets Do to Your Body
When you go on a diet, chances are that you are not only changing the items that you are eating themselves, but that you are cutting the amount of calories or energy you are taking in as well.
You probably aren’t aware, but doing this puts your body under a lot of physiological stress because it is functioning in a different manner than it is used to.
If you cut your calories too much, in turn you are going to put too much stress on your body which is bad when it comes to weight loss. When you body gets stressed, it releases a hormone called cortisol in the body which is done to encourage the accumulation of fat.
This means that if you are cutting your calories too much, you can actually be encouraging your body to add on more fat, which is what we obviously want to avoid.
The biggest signs that your body is too stressed from cutting too many calories is the feeling of being tired and hungry.
Your body has less energy to spend so it wants to go in to a state of sleep where you consume less energy than you would while awake, which makes complete sense when you think about it. Alternatively you will get hungry again because your body wants those extra calories.
What Modifications Can You Make to Your Diet to Help Maintain Your Goals?
If this keeps happening to you throughout your diet, try not to cut back on so many calories. Instead of completely ditching your diet, eat an additional 10-15% more calories than what the diet says for the day. For most people this is only going to be another 200-300 calories maximum which isn’t going to hurt you when it comes to weight loss.
Another thing you want to do is to stop obsessing over the weight scale and focus more on the long term goals. The facts are that your bodyweight is going to fluctuate day to day based on a whole variety of factors. This mainly has to do with water weight which in the long run means nothing so don’t get fixated on the scale.
Remember to stay patient when it comes to your diet and weight loss goals as its going to take your body time to adjust and adapt to both the changes in your exercise routine and your diet.
Ideally you want to be slowly increasing the calories you eat and in turn working out more and improving your performance and goals. The more work you do the more energy you’re going to need, so you should incrementally increase the amount of calories you are eating over time little by little.
This is not only going to help you in the gym or sports performance, but is also going to help you eliminate those hunger cravings and that mid day crash you experience where you just have to have a nap.
Things to Keep in Mind When it Comes to Your Diet
A lot of dieting comes down to simple mathematics. If you keep cutting calories to lose weight and at the same time are going to the gym, you are inevitably going to crash, and crash hard.
it is impossible to maintain a diet like this so finding the proper balance is key. Give yourself plenty of time to adjust and make sure you aren’t stressing yourself too much by not eating enough calories.
Generally, getting healthy and maintaining that healthy state constitutes to mostly eating nutritious food. Eating healthy doesn’t mean that you’re required to follow a specific diet regimen. Eating healthy, to be more precise, is all about consuming the right types of food, in right amounts, and at the right time. Balance is always key when you’re seeking to have positive outcome not only in health and fitness, but in other aspects of life.
Hence, the point we’re trying to arrive at here is that it’s more beneficial to eat a heavy breakfast, then go moderate at lunch, and go light at night. Why, you ask? Let’s find out.
Eat a heavy breakfast
It wouldn’t be called the most crucial meal of the day if it weren’t true. People who are breakfast eaters consume greater nutrients, have enhanced physical and mental capacities, and sustain a healthy weight than those who aren’t. Skipping breakfast can lead to medical complexities, such as obesity and malnutrition.
Most people are used to eating three meals daily. One of these is breakfast, which also happens to be highly substantial and should never be missed. The first meal of the day primarily gives the energy to begin your day right containing 25 percent of your every day nutrients. It is ideal to have a high-fiber, less fat breakfast in order to give the body its much needed nutrients, as well as help improve one’s focus, memory, and learning capacities.
Moreover, breakfast becomes more vital than two other meals because of the fact that it is preceded by long hours of hunger during sleep. After dinner, there’s a long hiatus of 8-12 hours before you can eat in the morning. The body will have consumed the energy from your meal the previous night; hence, it will be waiting for the provision of more energy, which can only be delivered to the body through food. Considering there are some proteins that cannot be preserved in the body for a significant period of time, the body needs opportune replacement of said nutrients. When you forego breakfast, you’re dispossessing your body of the required refilling of energy, which is why you end up being weaker when you don’t eat in the morning. Ideal food items for breakfast are oats, wheat bread, and milk or fruit juice.
Eat moderately at lunch
Moderate, well-balanced lunch is the best way to go as you have your second meal. It delivers the required energy vital to feel great for the entire afternoon. Since you’ve already consumed the required energy in the morning (provided you had a nourishing breakfast), it’s ideal to eat in moderation during lunch time. Consuming heavy, full-packed lunch also results to sleepiness and an unstable afternoon nap. A healthy lunch should include proteins, whole grains, veggies, and fruits. Drink lots of water and milk instead of soda.
Opt for a light dinner
The last meal of the day should be the lightest of the three. People who try to lose weight make the mistake of skipping dinner, thinking this’ll help them shed pounds much faster. But missing on dinner will result in a big hiatus between your last meal of the day and the first meal, which will be the following day. This can lead to feeling nauseous, being extremely hungry, and having intense acidity, blackouts, and an unpleasant sleep. Meanwhile, binge eating at night can lead to a variety of discomforts, specifically when you’re trying to sleep. That is why going to bed with a full or heavy stomach is unhealthy in all levels.
But in the case that you’re intolerably starving at night, just endeavor to eat a few hours before you go to sleep. This way, you’re giving your body the sufficient time to digest food suitably. Otherwise, it’s better to eat a light dinner. Veggies are always a good idea to end your day the healthiest way possible. To preserve their nourishing properties, steam them instead of frying.
Making sure you get enough foods in your diet that help to fight inflammation is important for many reasons. The biggest one being that many diseases are linked to the inflammation of tissues within the body.
The first one we naturally think of is the digestive tract, because when that gets inflamed we are well aware of it.
Inflammation can cause minor issues like belching or flatulence but can also cause vomiting, diarrhea, and indigestion. Inflammation of the digestive tract is also one of the underlying causes for irritable bowel disease like crohn’s disease and celiac’s.
Inflammation is the Cause of Most Disease
Inflammation doesn’t just cause digestive issues. Common problems like asthma, and diabetes are caused by inflammation as well. Asthma is related to inflammation of the lungs, and diabetes to the inflammation of our blood vessels.
Eating a proper diet is the key to reducing inflammation. The foods we are going to want to include in our diet are ones high in omega 3 fats, antioxidants and minerals.
What Foods Should I Be Eating to Reduce Inflammation?
1-Dark Leafy Green Vegetables
The number one choice when it comes to fighting inflammation are dark leafy green vegetables. The dark green color is an indicator of being rich in antioxidants and is something you can use to identify other foods high in antioxidants as a general rule as well.
The Vitamins A, C and K found in dark leafy green vegetables are all power antioxidants which neutralize harmful free radicals in our body. Free radicals are produced as the result of chemical reactions in the body regularly produced in the body.
Broccoli, spinach and kale are three of the foods highest in antioxidants from this group so make sure to include those in your diet.
Berries are another great choice when it comes to antioxidants, and like the vegetables the darker the color the more antioxidants they have, generally speaking.
Eating berries has shown to decrease the decline in cognitive function, improved motor function and improved both short and long term memory as well.
Blueberries are one of the best options because it contains a specific antioxidant called quercetin which is believed to not only fight inflammation but may help to fight cancer as well.
Fatty fish are great sources of both omega 3 fatty acids and antioxidants as well. Fish also contains a good amount of protein and vitamins as well making it a great all around meal.
The omega 3 fatty acids found in fish is believed to reduce the risk of some diseases like heart disease, arthritis and cancers as well.
4-Red and Yellow Bell Peppers
Red and yellow bell peppers are the best foods you can possible eat when it comes to getting Vitamin C, a well known powerful antioxidant. Vitamin C also helps us to absorb iron which is used to create blood cells to supply oxygen to our body.
Red and yellow bell peppers also have other compounds within them that fight inflammation, like capsaicin. Capsaicin has been shown to help regulate blood sugar levels which helps fight diabetes as well.
If you don’t eat meat or just aren’t a fan of fish seeds are another awesome source of omega 3 fatty acids which have shown to fight inflammation in our tissues.
Flaxseeds are by far and away the best choice when it comes to seeds as they are loaded with omega 3 fatty acids, in one serving you can get over 1000% of your daily value making flaxseeds very effective when it comes to fighting inflammation.
Flaxseeds also have magnesium, phosphorus, and manganese; all micronutrients that we need to carry out cellular function and other biological processes.
If you don’t like flaxseeds or they aren’t available where you live, chia seeds are a good alternative that also provide a good amount of omega 3 fatty acids.
When using any type of seed, make sure that you are either chewing them completely or are grinding them up to use as a powder before use. The omega 3 fatty acids and antioxidants are found within the seed itself, so make sure you are breaking through the husk so that your body can get at all the good stuff.
Introducing Daily Wellness Fertility Blend
In this website, the male enhancement supplements that we evaluate are usually about boosting a man’s sex drive and erections. However, we haven’t actually dug deeper into the subject of male fertility. This article is about Daily Wellness Fertility Blend for Men. According to the company behind it, this product can enhance the quality of your sperm, so that the likelihood of your partner or wife being impregnated by you becomes higher.
As we all know, infertility is a reproductive issue that happens to millions of individuals worldwide. Due to this dilemma, couples from different parts of the globe spend billions of money in fertility clinics and experts in order to do everything that they can just to bear a child. If Daily Wellness Fertility Blend does what it claims to do, then couples all around the globe can surely save thousands of dollars in expenses for endeavoring pregnancy.
Why Male Infertility Occurs?
Male fertility is a greatly intricate course that comprises numerous procedures. First, you need to create healthy sperm, which is secreted by your testicles, that is why one of your testicles needs to work efficiently. In the case that you develop any impairment to your testicles, it may impact the way your body generates sperm cells. Apart from physical impairments, medical problems like inflammation of the veins, infection, and ejaculation problems can also lead to infertility.
How Efficient Is Daily Wellness Fertility Blend?
This specific male supplement purports to enhance the possibility of impregnating your partner, though it does not address all concerns surrounding male fertility. On the other hand, it enhances your chances by avoiding infection and boosting your testosterone levels, at best. With these positive effects in your body, the generation of your sperm can also significantly improve.
This particular supplement has the following components:
Vitamin C 120mg
Vitamin E 150IU
Vitamin B6 2mg
Vitamin B12 6mcg
In the case you haven’t noticed, even your daily multivitamin has more vitamins than Daily Wellness Fertility Blend for Men. But if you’re not taking any multivitamin, this supplement can be useful in shielding your body from infections as it also facilitates better sexual capacities in men.
Moreover, it is interesting to see a number of components that are, in reality, are more valuable for women than men. For instance, Folate and Dong Quai are two components linked to female nutritional requirements. As a matter of fact, Dong Quai or Angelica sinensis, is recognized as the female ginseng. Of course, it wouldn’t be called “female ginseng” if it’s specifically fit for men. The results of these herbs are not completely comprehended, at least not yet. Plus, there’s no existing research verifying that these components can impact the motility of sperm.
The only component that has logical explanation for being in the formula is Zinc. To be specific, Daily Wellness Fertility Blend has 15mg of Zinc. This is useful when it comes to the manufacturing of testosterone in men. Moreover, testosterone impacts sperm motility just like how estrogen impacts a female reproductive system. Thus, you get to have greater possibility of augmenting sperm motility when your zinc level is high. Nonetheless, there are other brands of multivitamins that have more than 15mg of zinc. There are even independent zinc pills that contain up to 50mg being sold in pharmacies.