When to Eat Fruits
We all know the daily recommendations of healthy consumption. They include getting as many servings of fruits and vegetables as possible. Sometimes by trying to adhere to this healthy lifestyle, we actually unknowingly hinder ourselves. Reaching those 9 servings of raw foods can seem a bit tricky, and we often simply throw a few fruits into our lunch or dinner in order to reach our daily goals. Unfortunately, though, mixing fruits with other type of foods can produce unwanted adverse effects.
There are many digestible myths floating around out there pertaining to when to eat fruits, when not to eat them, and with what-if anything-to eat them. Though many of these little rules can be beneficial, there are only a couple of them that create a large impact if they are not adhered to. The most important rule of thumb when consuming fruit is to avoid eating fruit with meals or directly after. Unfortunately, this definitely puts a damper on the delicious fruit riddled desserts so colorfully offered after a large dinner by most restaurants. But there is a rhyme to the reason, and the fruity dessert may have to either wait until later, be swapped out for chocolate cake (what a bummer), or hey-why not eaten first? Digestively speaking, fruit will wreak havoc on your insides because the enzymes of the fruit break down in the intestine and much quicker than most other foods. If the fruit is eaten after dinner for example, it will have digested much faster than the rest of the food sitting in the stomach, but it will not be able to pass through so the fruit will begin essentially rotting. This creates bloatedness from gas, discomfort, and an otherwise unbalanced digestion. Typically most fruits (aside from bananas which take about 45 minutes) contain simple sugars and so fully digest within a half an hour or even less. Other foods that contain starch, proteins, fats, etc. take much longer and sit in the stomach for long periods of time. Eating fruit during or after meals will cause the foods to mix, ultimately leaving the fruit to ferment and even rot as it waits to be digested together with the other foods. In a situation like this all the nutrients will have been a waste, which completely diminishes the purpose of consuming the fruit to begin with.
The remedy to this is simple. Just don’t eat fruit during or after meals. Ideally, fruit should be consumed on an empty stomach. Not only will this balance the body’s natural blood sugar levels, it will ensure optimum ease of digestion, and the greatest reception of the fruit’s nutrients. It is also suggested to eat fruit throughout the morning to stabilize the body’s natural energy and balance out the state of hunger while initiating the digestive system for the rest of the day. Allow at least half an hour before meals if you intend on consuming a naturally sweet snack prior to. This way, the fruit will have passed through the digestive system before it mixes with the other foods. It has also been suggested that mixing berries with dairy reduces the nutritional intake by up to 70%. This should maintain a rule of thumb for all fruits.
It is evident that fruit can be more beneficial, just like vitamins, depending on how you consume it. Though it is often advised to eat it in abundance during the first half of your day, it is great to enjoy it at any given time. The most important advise to follow is to refrain from throwing it into the mix of a regular meal, or shortly thereafter. If you can relate sweet fruit filled desserts with putrid, rotting fermentation stuck in the gut, you will most likely hold onto this suggestion just as easily as you do to the pertinence of your daily dietary servings. It seems to put things in a totally different perspective.
Run into Health and Happiness
Running has long been a prime choice of exercise for many disciplined individuals, but ridiculed by another half for its risks of injury and joint ailments. The controversy couldn’t technically be less up in the air, however. Running is a form of exercise that exceeds any bodily risks by offering an abundance of amazing and much needed benefits; both physically and mentally.
One typically takes up running initially because of the amazing ability to lose weight. In fact, aside from cross country skiing, running burns more calories than any other cardiovascular exercise. Burning an average of 80-100 calories per mile, mostly depending on the weight of the individual (more calories for more weight), it isn’t uncommon for a runner to be able to burn 500 calories in an hour. This rate is significantly higher than the fraction of calories burned by other activities. The body must reach a deficit of 3,500 calories in order to lose one pound, as it will likewise gain a pound when accumulating a surplus of 3,500 calories. Running five miles seven days a week will result in losing a pound a week, which is a really effective, rewarding form of weight loss.
Running utilizes the heart to pump extra blood and produce more oxygen to the body to maintain it while it is working out. During the process of running the arteries expand up to three times that of a sedentary individual, which in turn maintains their elasticity. Because of this, running supports and promotes healthy arteries and optimum blood flow. This directly correlates to decreased heart attacks. It is also a preventative approach to other heart risks; not to mention that it raises “good” (HDL) cholesterol, plus lowers blood pressure in general. Running also helps to fight against many diseases, including reducing the risk of breast cancer and stroke. In fact, running has become a common treatment option prescribed by many physicians when tackling early stages, or even simply high risks, of osteoporosis, diabetes, hypertension, and cancer. Runners also enjoy the use of up to the remaining 50% of their lungs that are typically not utilized. By creating a higher concentration of lymphocytes (white blood cells that attack disease), running causes a heightened immune system, boosting the body’s ability to reach its optimum general health while fighting against things as simple as the common cold or as serious as cancer.
Another phenomenal benefit of running is the strengthening of muscles and bones. Yes, running actually contributes to greater bone density and results in overall stronger bones and muscles compared to those of non-runners. The body naturally develops around the demand it is placed in, so inactive people with become weak early on in life, while those who run maintain that strength and density, aside from simply remaining more youthful, more coordinated, and definitely more energetic. Those who run are less likely to become afflicted with osteoporosis, and those who already have it experience less of the painful effects than those who don’t run.
There are endless physical benefits to running. Equally, there are amazing mental and psychological gains to this activity as well. Not only does running instill a sense of pride and confidence, it allows the mind a pathway to escape away from everyday stressors. It is also fair to say that running enhances focus and mental clarity and promotes problem solving. Biologically, running causes the brain to release beta endorphins which are essential in relieving pain, and also have the tendency to create a sort of euphoric or light, happy feeling. A runner’s high is real. Running has been proven to increase overall mood and has also been prescribed to treat depression and anxiety. Simply being an avenue of invoking focus, determination, and discipline is also very mentally strengthening. The overall effect of weight loss and the sense of accomplishment by tackling the challenge of running improve self esteem and the effects far beyond the moment of exercise.
Considering the compilation of the many benefits, both physically and mentally, running has been proven from every angle to be an incredibly healthy form of exercise for just about everyone. Of course, it is important to have a good pair of running shoes and to pay attention to your body, as with any other physical activity. However, for those who have always considered running to be a high impact activity that actually takes a heavy toll on the joints and body in general, think again. In every way, the body can benefit from this healthy activity. Joints, muscles, and bones become stronger and more youthful; the heart reaps benefits of lower blood pressure, higher levels of good cholesterol, and more expanded, elastic arteries; the immune system is directly boosted, along with endorphins to increase mood; and the body is given the best opportunity it can to be in the shape it rightfully is supposed to be in. It is an amazing way to sculpt yourself, physically, mentally, and definitely emotionally. Running is very likely the best gift you can give yourself.
Grab a Tomato and Call Me In the Morning
Sometimes baby steps are all you need to walk in the right direction. Completely overhauling an entire lifetime’s lifestyle in order to make healthy choices is often a steep and tumultuous road to try and follow. Although it can be done, it is often much easier and more likely to be an effective accomplishment to change your life if doing it one step at a time. When considering this, it is never easy to distinguish where to draw the starting line, whereas acknowledging an ideal finish line is much clearer: reaching optimum health. With health usually comes happiness, so the sooner you are ready to implement small changes the better. Of course, it is apparent that diet and exercise are exactly what the doctor ordered. The most popular cliché used to pinpoint “an apple a day….”, but times have changed into adapting at least a tomato a day. Let’s make this even easier: how about tomato paste, or sauce, tomato juice, or for those who consider this a stretch-think about this health blessing as a slice of pizza.
Tomatoes have become very popular thanks to the plethora of recent studies proving just how miraculous the effects of these red fruits really are. The list is becoming endless: tomatoes help reduce the risk of numerous illnesses while single handedly contributing to the well being of your body and even mind. Lycopene, one of the great antioxidants found in tomatoes actually comes from the red pigment of the skin. This, along with the other awesome antioxidant, beta-carotene, directly helps reduce the risk of many cancers; including pancreatic, colorectal, lung, prostate, and cervical cancer, along with cancers of the mouth, stomach, pharynx, and esophagus. Lycopene has an innate ability to help fight against free radicals and protects the body’s cells from oxygen damage, which in turn helps protect DNA in the middle of white blood cells. Heart disease prevention is another awesome attribute found via the consumption of tomatoes and tomato products. This, along with lower cholesterol, reduced stress levels, counteractive blood hyperactivity (less frequent blood clots in type 2 diabetes), and even enriched, longer living with the prolonged ability to lead an active lifestyle are just a few benefits.
Though lycopene has gained fame for its direct correlation to the massive health benefits found in tomatoes, it is not the sole nutritional compound to give credit to. Aside from the other powerful antioxidants like beta-carotene, the overall nutritional balance found in the tomato has also contributed to the reduction of illnesses, as well as promotion of all-rounded health. Studies have shown that whole tomato supplements have had much greater success in every area versus isolated lycopene supplements. Studies have also found that because lycopene is found in the tomato’s skin it is better to consume your tomatoes cooked. Unlike many vegetables that lose serious nutritional value once it is cooked, the heat preparation makes the nutrients in the tomato more bioavailable, and the tomato does not lose any of its packed nutritional punch. Because of this, tomato pastes, sauces, juices, and even ketchups provide an awesome way to consume these amazing health benefits.
Here are a couple tips to ensure you are getting the most out of your tomatoes. When selecting fresh tomatoes, select the darkest red you can find. This will hold the highest amounts of lycopene, while ensuring all the other nutritional values are abundant as well. When seeking your health from other products, always choose organic. Studies show organic ketchups provide five times the amount of lycopene and other nutrients than non-organic products. The difference is significant. While tomatoes are available all year round, they are at their healthiest peak during the months of July-September so eat as many as you can. The qualities of this fruit are nearly endless. The benefits far surpass the numerous ways to prepare this food, and that makes it all the easier to find a way of consumption that works just for you. Considering all the amazing health benefits, take this advice: Eat Up. A tomato a day will most likely really keep the doctor away.
A Simple Way to Better Abs
There comes a time in most of our lives when we happen to pick up a Hollywood magazine and peek through the pictures of countless celebrities showing off their rock solid, totally chiseled bodies. One can’t help but to admire such physique, such a state of close-to-perfection. It is easy to chalk up Hollywood’s Finest’s blessed figures to having an abundance of money; and therefore any highly sought after trainer and training method imaginable. Not to mention a gourmet cook to closely monitor the intake of nutrients, calories and fat. What a life, huh?
In reality, though it may be easier to pay people to push you into physical fitness, certain rules still apply; whether you are financially wealthy or not. Excluding the plethora of abdominal exercises exalted as the body’s ultimate miracle worker, there is more to consider when imagining yourself in that itsy bitsy yellow polka dot bikini. The first of which is to ultimately take care of your body. We all have an innate muscular structure that would appear to be at least somewhat defined if it weren’t covered by the ever present layers of fat. So the first rule of thumb is to lose a bit of weight. Reducing your overall fat percentage will inevitably show a much nicer stomach, possibly already outlining the nice contour of your natural muscle tone.
Drink plenty of water. This will help maintain optimum metabolism, aid your body in pushing out toxins and decreased water retention that resides especially around the ankles and the midriff. This, too, helps in reducing fat intake because it helps your body naturalize the sensations of thirst versus hunger.
Cardio activity works to burn calories which will ultimately burn fat and slenderize the body. Less focus on a thousand abs crunches and more focus on your overall physical activity will ultimately change your body’s build. Whereas before professionals jumped on the ideal that in order to build the abs; one must perform continuous sets of curving the back, thus contracting the abdominal muscles. This does make a small difference, but an endless number of crunches will still not give you the body you are seeking on their own. On the contrary, the abdominal muscles’ innate purpose is to stabilize the spine, not curve it. This means that though the abs need to be worked out in order to reach their prime, the exercises that are most effective entail different posture than one may expect. Here are three basics positions to practice that will undoubtedly work your abs to better reach your goal of the quasi-desired six pack we all long for.
The first position is similar to a pushup position; but instead of placing your body over outstretched arms, you should bend the elbows, placing your straight body over your forearms. Hands should be facing forward and shoulders should be situated over the elbows. Hands may feel more comfortable if clasped together to form a sort of triangle on the ground. Now clench your abs, tightening as if anticipating a punch to the stomach. Hold this position at first for only 30 seconds before resting. Gradually increase your hold time to at least a minute, or perhaps longer.
The next exercise is what some call a mountain climbing position. This is best executed on a bench or similar apparatus (couch arm, etc.). In a diagonal pushup position, tighten your abs and slowly lift your left knee to your chest, maintaining the isolated muscle contraction. Pause for a couple of seconds, then slowly lower the leg back to the ground. Continue with the right leg and alternate for at least 30 seconds. After resting, resume the exercise for another 30 second set.
The third exercise is similar to the first, but it is a sideways position. First lie on your left side and then prop yourself up on your elbow, with your forearm parallel to the ground. Using your elbow/forearm as your base, raise your hips until your body forms a straight line sideways from your ankles to shoulders. Brace your abs, holding them tightly and hold for 30 seconds. Relax for 30 seconds, and then repeat on the other side.
Eat right and follow these simple exercises, and your abs are sure to peek through. Contrary to what Hollywood magazines elude to, it doesn’t cost a thing to reap the benefits of educating yourself on how the body works, and what actually works best for it. Utilizing simple but appropriate practices that are specifically geared to naturally work your body out will make all the difference. Stick with the few suggestions listed above and enjoy that perfect little bikini you’ve been waiting for!
The Importance of Sleep
Sleep: it is quintessential to our lives. Every human being has the major basic functions in common. One of these vital necessities is the need to sleep. Though we all have different sleep patterns, sleep different amounts, and the quality of our slumber varies greatly, sleep is literally necessary to stay alive. Strangely, though it is just as important as breathing, many people live with agonizing and life altering sleep disorders. The importance of sleep is often overlooked.
There are many reasons our bodies need sleep. Sleep is our bodies’ way of rejuvenating. It is the period in which we lower the energy levels expelled each day, our muscles and soft tissue are repaired and revitalized, and our mind is able to process memories and things we have learned for the day. Although one day of sleep deprivation is not fatal, it will indeed cause alterations in mood, physical well being, and overall cognitive function. Increased periods of time without sleep with further these negative changes into hallucinations, poor mental clarity, and often provoked disease, or even death. Studies show that the majority of fatal car crashes are directly correlative to lack of sleep.
In order to evaluate and truly respect the importance of sleep, it is relevant to consider the symptoms that occur with the absence of proper sleep. First of all, the average duration of sleep should be around eight hours. Studies have shown that certain individuals are able to function with less sleep, with as little as six hours; however others are unable to function unless they have reached as many as ten hours of rest. Contrary to the common tendency of many to try to “sneak in extra Z’s” by hitting the snooze button over and over, this habit usually hinders the body’s collective sleep and reduces the time spent in REM (rapid eye movement).
A lack of sleep will quickly cause irritability, grogginess, the inability to make decisions or follow through with cognitive functions. It will cause hallucinations, dozing off during activities and even throughout the day, etc. A continued lack of sleep can contribute to weight gain, anxiety, depression, lethargy and fatigue. A chronic, or pathological, sleep disorder will often result in an immune system deficiency. Severe sleep deprivation can ultimately lead to death. These inevitabilities clearly show the importance of sleep.
Often times, diseases in themselves will contribute to poor sleep. Many illnesses, serious pain, overactive thoughts or anxiety, a large upset in life such as a trauma or severe stress can all contribute to a poorer quality of sleep. Temporary sleeping troubles will usually subside if they are an immediate result of stress, however they can just as quickly slip into a serious condition. Treating sleep difficulty is imperative.
There are some simple tips to follow on your own if you are seeking a healthier sleep pattern. Eliminate caffeine in the afternoon and evening. The consumption of caffeine within a few hours before bed will directly inhibit your ability to fall asleep. Exercise, heavy meals, or drugs/alcohol will also diminish the quality of sleep if occurring shortly before hitting the hay. Instead, exercising earlier in the day will aid in ascertaining a healthy sleep regimen. Certain medications will increase adrenaline (such as decongestants) and disable the body from relaxing properly. Anxiety and an overactive mind will cause difficulty in allowing the mind and body to rest so practice deep breathing, meditation or prayer, focused intent on healthy sleeping etc. This usually gets the body ready for sleep and initiates a mental and physical relaxation. Establish a routine. This will help balance the body’s internal clock and ultimately inadvertently initiate the readiness and acceptance of sleep. Make sure your bed is comfortable and your environment is appropriate. Studies acknowledge that noise, light, even a partner with sleeping troubles will easily influence the quality of sleep. Be aware of your nightly surroundings and make sure they are not interfering in achieving a healthy sleep pattern. There are many alternatives to try before depending on sleeping pills. In fact, many sleeping pills have adverse side effects, including trouble sleeping!
Ultimately, there are many downfalls experienced when sleep is not prevalent. Life takes a grave turn for the worst quickly when it is unable to rejuvenate properly. In just a matter of days, the quality of life is altered when sleep is deprived. It is utterly an essential part of life, and there are many ways to try to achieve it; further more to enhance the state of rest you are entering. Proper sleep will absolutely boost your health, your mood, and the quality of your life. Face it, sleep it not a luxury; it is a necessity to staying alive.