There is tons of misunderstanding information in regards to nutrition as well as your health. Those including recognized experts, often tend having many opposite opinions. Despite all disagreements, here is a few things of which is supported by research.
Here is a list of both nutrition and health tips based on science.
Stop Drinking Sugar Calories
Sugary drinks are one of the most fat filled items you can drink. These liquid sugar calories will not be registered by your brain the same way as the calories eaten from solid foods. By drinking soda, your basically eating your more total calories. Drinks filled with sugar are heavily leaned towards:
Drinking fruit juices can be just as similar to soda. Containing close to or as much sugar, small amounts of antioxidants will “NOT” neutralize harmful effects from the sugar.
Eating Almonds or Nuts
Regardless of almonds and nuts can be high in fat, they are both very nutritious as well as healthy. These both have some of the following:
Including many other various nutrients.
Studies do show nuts and almonds will help lose weight, such like pistachios. Which can help with fighting 2 diabetes as well as heart disease. According to studies around 10-15% of calories in nuts, are not absorbed or stored into your body. Studies and evidence also claim to boosting your metabolism. Almonds were shown to 1 study survey, increasing weight loss up to 62% comparing towards having complicated carbohydrates.
Avoiding Fast Foods
Avoid eating processed foods, quick microwave tv dinners, and fast food restaurants.
Instead eat real foods, all processed junk inside fast food is claimed to be the biggest issue the world is more fat and sick in today’s generation.
Foods which are geared towards hyper rewarding, tricking your brain to eating more than needed. These foods also lead towards addiction for many people, especially in the United States. Fast Foods are really low in fiber, protein including “micro-nutrients”, creating empty calories. These foods are extremely high with non healthy ingredients such as extra sugar and grains that are refined.
Coffee is Healthy
Many people misjudge coffee in thoughts being bad for you
Coffee can be high with antioxidants, science studies prove coffee drinkers tend to live loger, giving a reduced risk of having:
- Diabetes (Type-2)
- Parkinson’s Disease
- Alzheimer’s Disease
- Skin Cancer
- Breast Cancer
- Colon Cancer
- Prostate Cancer
As well as many other possible diseases.
Eating Fish Foods
Many people agree eating fish foods is healthy. This is partially true to eating fatty fish such as, salmon. Salmon has “omega-3” fat acids and other great nutrients. Science studies show those eating more fish are given lower risk of many types of diseases such as heart disease, dementia and also depression.
It is important to get proper sleep, this cannot be stated any more clear.
Having proper sleep is as important to both diet and exercise if not, possibly more! Having improper sleep will create insulin resistance. Throwing appetite hormones off thus, reducing both physical and mental performance actions. Not sleeping is one of most strong individual risk factors for future weight gain and obesity. Facts Showing to have short sleep creates an increase up to 89% with risk to obesity in children, also 55% for adults.
Probiotics and Fiber For Health
Stomach Micro-bacteria is sometimes overlooked
Micro-bacteria is sometimes forgotten about and overlooked. This is very important to many sorts of similar health aspects. Disruption in stomach bacteria is associated to a few of the more serious chronic diseases, as well as having obesity. Best way with improving stomach health, is eating “pro-biotic” foods. Eating foods like this such as live yogurt and sauerkraut. Take “pro-biotic” supplements along with eating plenty of fiber foods daily. Eating fiber is considered as good fuel for stomach bacteria.
Drinking water before and after meals
Drinking proper amounts of water has many good benefits. One important detail, water will help boost your amount of calories burned. According to 2 research projects, drinking water will boost your metabolism between 24-30% with a period between 1 to 2 hours. This will amount with 96 additional calories burned, by drinking 2 liters of water per day. Which is 67 Ounces of water. Best time for drinking water is close to 30 minutes before your meals. Another study has revealed the following practices:
- Half a liter of water
- 30 minutes
- Before meals
Giving increasing weight loss up to 44%.
Never Overcook or Burn Meats
Meat is nutritious and part of a healthy diet. Meats are high in protein, containing many important nutrients. Problems arise when eating meat that is overcooked or burnt. This can lead to eating possible harmful compounds, increasing risk of having cancer. It is important to eat meat which is not overcooked or burnt.
Avoiding Bright Lights Prior to Sleeping
Exposing yourself to bright lights in the evening or night, will disrupt production of your sleep hormones. What is interesting, some use a pair of amber tinted glasses, blocking blue lights from your eyes in evening or night. Having a pair of amber tinted glasses will allow your “melatonin” to function properly, as if you were in the dark. Giving you help to sleeping much better, if you are having any issues with sleeping.
Taking Vitamin D3
If you are not getting much sunlight
In the past before the major spike in technology as well as science. Many people received there Vitamin-D from the sun. The current issue is, many people don’t get much sun light. Whether living where there is no sun, constantly indoors, or using sunscreen often when outside.
Data studies between the year 2005 to 2006, approximately 42% of the United States population is deficient of having this important vitamin. If being exposed to the sun adequately not an option for you, finding an proper supplement with vitamin-D shows having many benefits to health. Having Vitamin-D improves the following:
- Bone Health
- Increasing Strength
- Reducing symptoms of depression
- Lowering your risk of cancer
Just to mentioning a few benefits, proper amounts of vitamin-D can also help you live longer.
Eating Fruits and Vegetables
Eating fruits and vegetables are both common as well as important health foods.
Fruits and veggies have some of the following nutrients:
- Fiber (pre-biotic)
- Some types of antioxidants
Some which may have possible potent biological effects. Helth research studies prove those, eating more fruits and vegetables tend to live longer. Thus, having smaller risk to heart disease, diabetes (Type-2), obesity along with many other types of diseases.
Eat Proper Amounts of Protein
Eating protein foods is very important
Experts believe the recommended daily protein is not high enough. Having protein in your diet is important for weight loss, and better exercise. Having a high protein count may boost your metabolism significantly. Giving the feeling which you are full, forcing you to eat less calories. High protein will cut unhealthy cravings, along with reducing desire for midnight snacks. Eating good amounts of protein reduces your blood sugar as well as blood pressure.
Cardio, Walking and Exercise
Giving your body exercise or even doing cardio, is one of the best things for both physical and mental health. This is very effective towards reducing any belly fat. Only belly fat which has the harmful type of fat, which builds up and around the organs. Reducing belly fat leads to large improvements for your metabolic health.
Quit Smoking, or Any Drugs
If you smoke cigarettes, cigars, or are abusing drugs. Dieting and exercise should NOT be your worries. It is important to quit the following habits first. If you decide to include drinking alcohol in your life, doing it in moderation only is a better part in living healthy. If you are an alcoholic or have alcoholic tendencies, it is best to think about avoiding it completely.
Extra Virgin Olive Oil
Did you know extra virgin olive oil is one of the healthiest fats?
Many people never knew extra virgin olive oil is filled with heart healthy fats along with strong antioxidants which will fight inflammation. This kind of oil will give many positive effects to heart health. Those who eat or consume foods with olive oil have much less risk from passing away with heart attacks or strokes.
Shrink Amount of Added Sugars
Eating foods with lots of added sugar is the most worse ingredient to a modern diet. Eating foods with small amounts are normal and okay. Though, people who eat very large amounts happen to loose good metabolic health. Foods with extreme sugar additives link with the following diseases:
- Diabetes (Type-2)
- Heart disease
Including many other major forms of cancer.
Limiting Your Refined Carbohydrates
It is important to remember not all carbohydrates are the same.
Refined carbohydrates are actually highly processed foods, having all the fiber removed. These foods are very low in nutrients giving you “empty calories”, which could be very harmful. Health studies prove refined carbohydrates are well connected to those who are overeating as well as many metabolic diseases.
Saturated Fats are Healthy
Some saturated fats are healthy, not all of them
It is a fact, eating certain saturated fats will increase your cholesterol. Though, saturated fats raises HDL as well. Good cholesterol as well as changing your LDL from small to large, provides a smaller risk to having heart disease. Recent test which included thousands of individuals having dialog for no connection to saturated fat to giving heart disease.
By lifting weights you strengthen your body, thus improving body composition. Leading to great and wide improvements to metabolic health. Lifting weights will improve your insulin sensitivity as well. Your best approach is joining a gym and lifting weights, though doing regular body weight exercises will be as effective.
Avoiding Artificial Trans Fats
All artificial trans fats are harmful, these fats that are well connected to heart disease. It is best to avoid trans fat foods at all times.
Tracking Food Consumption
You can track your food intake every now and then
It is important to knowing the amount of calories you have ate. Essentially to making sure you are receiving enough protein, fiber and micro-nutrients. Health studies show people tracking food intake happen to be successful with dropping weight, and sticking to a more healthy diet. Increasing your awareness with what is being eaten, will help succeed your goals. This will help you know where to make adjustments, in order to achieve your goals.