Top Five Tips For Maintaining Optimal Nutrition

Secretly we all want just a few things in life, none the least of which is to live a life that is healthy and energetic. One way to accomplish this is to eat a well balanced diet that fuels the body to take on life’s challenges.

Did you know that one of the best things you can do to improve your overall health and well being is to eat a diet that is well rounded and nutritious?

Diet can make the difference between feeling great and feeling just o.k. But how do you know which foods will propel you to health and well being?

Proper nutrition is easy. In fact, all you need to do to ensure your health and well being is follow five simple steps, outlined below.

Top Five Tips for Maintaining Optimal Nutrition

– Eat a well balanced diet. This means you have to incorporate foods from each of the four food groups.

– Adopt the phrase moderation. At no time should you consider some foods ‘bad’ and other foods ‘good’. Rather, all foods can be nourishing if they are eaten in moderation. Chocolate cake will not make you fat if you don’t eat it every day for dinner!

– Take a multi-vitamin. Even the healthiest dieter may not get all of the vitamins and nutrients they need from diet alone. Why? Our bodies aren’t always able to absorb nutrients efficiently from the foods we eat. Thus it is important to take a multi-vitamin and mineral supplement daily.

– Get enough sleep. Sleep deprivation can wreak havoc on your diet, and even contribute to weight gain.

– Exercise daily. Even 10 minutes of routine exercise can help your body maintain its peak fitness level.

Excessive consumption of alcohol can also wreak havoc on your diet. Alcohol inhibits the body’s ability to absorb vital nutrients, such as calcium. In addition, alcohol in the evening can interfere with your sleep cycle.

Other things you can do to improve you nutrition include incorporating lean proteins and fish into your diet. Fatty fishes including salmon provide key nutrients called “essential fatty acids” which help your brains ability to function properly.

Nutrition is a choice. For you to be the healthiest person you can be, it is vital that you make choices that are good for you and your well-being.

In 1948, the World Health Organization (WHO) defined health as a “state of complete physical, mental and social wellbeing, encompassing the ability to achieve full potential, deal with crises and meet environmental challenges.” In other words, health — or wellness, to use a trendy term — is the capacity to undertake physical effort, to live within one’s own potential and carry out tasks with vigor and alertness, leaving enough energy for unforeseen emergencies. The more recent Ottawa Charter for Health Promotion goes further, suggesting as fundamentals for health: “peace, shelter, education, food, income, a stable ecosystem, sustainable resources, social justice and equity.” For example, people can’t easily stay healthy if they’re starving, if the air is polluted or during wartime.

Today’s key buzz words are “disease prevention” and “health promotion”, rather than trying to “treat the symptoms of illnesses” (as is practiced by most medical practitioners nowadays) that are largely preventable. Unfortunately, despite lip service, prevention is often a hard sell as it takes both personal and community action. Yet studies show that even a few words of advice from health professionals can often help to prevent disease by motivating people to modify their lifestyle.

Do you exercise every day? If you want to live a long, healthy life, maybe you should.

A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity – even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more
important than overweight or obesity for cardiovascular risk in women.”

In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.

A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.

Convinced that it’s time to add exercise to your day?

The Basics — Make Exercise a Life Priority:

– If you’re not used to exercising, check with your doctor before beginning any strenuous fitness routine.

– Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.

– If you don’t have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.

– Schedule a specific time to exercise everyday – then keep to your schedule!

– Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs.

– Find exercise that you enjoy. You will be more likely to continue and improve your daily performance if you look forward to a favorite activity.

– Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says “it’s time to get out the door and put my feet in motion!”

– Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.

Tips That Can Help You Improve Your Nutrition

Practicing good nutrition would be easier if everyone was on the same page regarding standards and guidelines. It can be hard to know what to do because there is so much information available. This article provides information to make healthy nutrition a simple, easy part of your daily life.

Soda should always be your last choice for a beverage. Sugary drinks contain high fructose syrup, and it is one of the worst sugars you can consume. If a soda has citric acid, it means it can deteriorate your teeth more than other drinks. This erosion from the citric acid is coupled with the acid that is a by-product of bacteria growth, occurring on the teeth as a result of ingesting the corn syrup.

There are many inexpensive products that you can use to keep in shape while at home. These types of tools, such as a large exercise ball, will make your home workouts worth your time. You will also be able to complete fitness goals with ease.

Because they’re cheaper to make, easier to control, and generally tastier, highly-processed grain products have become more common than whole grain ones. In some baked goods, white flour is the better option. However, whole grains give a lot more flavor than the processed ones, and their fiber aids with digestion.

Multivitamins are meant to supplement a healthy diet, not replace it. Whole foods will help you get the proper nutrition your body requires. Unless the doctor says differently, do not consume more than one multivitamin daily. Taking an overdose of vitamin supplements could make your body imbalanced.

Throughout time, humans ate fish. This was common in a lot of areas around the world. However, recently, fish has been substituted by poultry and red meat. Fish and seafood are a low salt and fat alternative to red meat. You can also find plenty of Omega-3 in fish. Therefore, fish should be included into your daily diet.

Garlic offers many benefits, other than vampire protection. It can reduce blood cholesterol and pressure. Garlic can be taken as a supplement or added to your favorite foods, such as sauces and marinades. It could even be dunk in chocolate for an absolute treat!

Exercise is as mental as it is physical. When you nourish your body, you are also nurturing your mind. This pretty much means that your mental state plays a major role in an effective exercise regimen. You must do things that help your mind and body to live healthier.

Going to a restaurant should not be an excuse to eat high amounts of calories or fat. To help control portions, ask your waiter to package half of your meal up to take home with you for tomorrow’s lunch.

Be extra cautious when you see a product promoted as “fat-free” or “zero trans fat” Though these foods very well may lack fat, they are often loaded with sugar and other processed ingredients, which can make them an unhealthy choice. Give the nutrition info a once over if you are considering buying a product like this.

It is imperative to drink enough water if you are wanting to stay fit and healthy. Drinking enough water is especially important because our bodies are largely composed of water. Your goal should be to drink a minimum of sixty-four ounces of water daily.

Parents much supervise what their children are eating for lunch. This is to ensure that your child eats healthy. It gives you control over what your child is eating for lunch. If your child purchases their lunch from school, you do not know what they will be eating.

Nobody likes to say no to themselves. You do not have to suffer to eat right. Good nutrition is about choosing healthier foods often and eating junk food only as a treat. After reading this article, you should have some great ideas on how you can eat a more nutritious diet.

Health And Nutrition

Simular to the man who defined love as “not beating your wife,” nutrition is as much a matter of what not to do as what is right.
Nutrition is the science of keeping the body properly fueled with the correct foods.
Although eating should also entail the idea of pleasure, the Main importance of food is to keep the body cells healthy. A cell cannot distinguish whether the protein it receives came from filet mignon or from beef stew; neither can the cell appreciate the gastronomic artistry of a four-layer cake piled high with frosting. In fact, if the cell could speak our language, it would probably shout, “For your health’s sake, stop choking me with all those sugars and starches and send me more protein. It’s not carbohydrates that make me happy, it’s amino acids!”
Because our cells were created in the understanding of the “do’s and don’t’s” of good nutrition, it is about time some basis of understand­ing is reached between the mind that selects and puts together the food and the cell for whom the food is intended. Most of us would have nothing but the most genuine compassion for a child before whom anunknowing mother would place a meal of ham, fried potatoes and strong espresso. Yet the things we do to our cells nutritionally make this gross ignorance look humane by comparison!
Proper nutrition is not as dreary a prospect as I once heard it defined by one teen-ager to another. “Nutrition,” said the all-know­ing teenager, “means giving up everything you like—sodas and hot dogs and stuff—and cramming down spinach and carrots.”
Quite the opposite, nutrition can be a exciting study. And certainly it should be one of great interest to everyone, since it is so personal. I cannot eat for you; that is one function each one of us must carry out for himself. Although we may have to depend upon other people to grow our food and to cook it, getting that food to the body cells—its ultimate goal—is something no one else can do for us. That is why it is neccessary for everyone to have at least an rudimentary knowledge of what constitutes good nutrition. Eating is far more than grabbing a bite to quiet a growling stomach. Like everything else, nutrition has its commonsense side – and your health hinges on it!
The greatest way to simplify a complex subject is to introduce it to you through its Key characters. Simply, these are proteins (amino acids), carbohydrates (sugars and starches) and fats which, in turn, reduce to vitamins and minerals.
Water is also an essential component of nutrition, although you may be accustomed to thinking of it as only something to appease thirst, or to fill a bathtub! In fact, it is the most important element of the puzzle. Consider this: a healthy person can live for up to 8 weeks without food but only 3-5 days without drinking water