Simple Tips To Easily Improve Your General Health

Are you feeling run down? Are the muffin tops or love handles getting bigger? Are your energy levels down? Is your blood pressure on the rise? Do you wake up feeling like you need a good night’s sleep? How you look and feel is a great indicator of your general health. If you are answering “Yes” to any or all of these questions, then maybe it is time for a bit of an overhaul. Read on for some simple tips to improve your stamina and reduce belly fat.

* Diet.

The word diet need not mean food deprivation, or counting calories, carbohydrates or fat grams. However, a sensible intake of food will have you feeling a lot better in no time. Consuming foods from all parts of the food group pyramid is a great way to ensure that your body is receiving what it needs in the correct percentages.

A great diet will contain lean protein (think fish, poultry, and lean beef) to ensure you stay fuller for longer. Cutting back on the unhealthy fats (think deep fried anything, butter, margarine, and lard) will lower blood cholesterol levels and reduce your waist size.

Eating complex carbohydrates (think whole grains, breads and pastas) will provide valuable vitamins and fiber. Fresh fruits and vegetables are also a great source of fiber and essential vitamins and minerals.

Cutting back on refined sugars that are found in cookies, sweeties, and pastries will not only help with weight control, but also prevent the surges and falls in blood sugar levels that come with consuming too many sugars in the one go.

An easy to follow and healthy eating lifestyle is the Mayo Clinic Diet.  Click here for further information.

* Water.

Being less than adequately hydrated makes you feel tired and lethargic. Grab a glass of water in the afternoon when the after lunch fatigue sets in instead of a coffee. Most of us need a minimum of 8 glasses of water or herbal tea daily. Intensive activity, heat and humidity will up your fluid requirements significantly. Alcohol, coffee, and tea are all diuretics and will actually decrease your fluid levels.

* Exercise.

On of the best ways to increase your energy levels and stamina is to participate in physical activity. 30 minutes daily of any form of activity is enough to reap the health benefits. If you are unable to maintain 30 minutes in the one go, start with blocks of 10 minutes and slowly increase.

*Sleep.

Sleep deprivation is used as a form of torture. Your body needs adequate sleep to recharge and recover. People who are constantly sleep deprived have higher risks of obesity. While you are sleeping your body is repairing muscles and cells. Sleep is also essential for the correct production of your hormones. Try for 8 hours sleep and see how much more refreshed you feel in the morning.

Conclusion.

Making a conscious decision to change your general health will have you looking and feeling better in no time. A sensible diet and exercise routine, plenty of water, along with quality sleep will go a long way to improving your overall health.

9 Tips For Eating Healthy Foods Without Deprivation

You are what you eat. We have all heard this phrase over and over, but how many of us stop to consider what that really means? Are you eating healthy fresh foods? Are you a picture of glowing health and vitality? Or do you live on a diet of junk foods, deep fried chicken and fries, take outs, and pizza? In which case you probably don’t feel fantastic, and unless you are genetically blessed, you probably don’t look your best either.

Even more scarily if you don’t feel fantastic, how do you think your blood vessels and heart are coping? Are they nice and clean, or silting up with layers of fat provided from the take out, deep fried foods, and pizzas? Here are some easy tips for better healthy eating:

1. Consume moderate portions
. “Size me up” has become a world wide phenomena. We all eat much more than our parents or grandparents did. The more you consume, the more activity you have to perform to burn it off. Consider these portion sizes and see how you stack up. 1 cup of pasta is considered 2 servings. 3 ounces of cooked meat is 1 serve. 1 medium sized piece of fruit is 1 serve.

2. Cut down, don’t totally ban.
If there are unhealthy foods that you enjoy, just eat them less often and in smaller amounts. The moment you tell yourself that chocolate is off the menu forever is the moment you feel that you can’t maintain this new lifestyle. Banned foods become even more desirable.

3. Eat a variety of healthy foods.
Your body requires many nutrients on a daily basis. These needs cannot not be meant by just one food group. Introduce eating foods from each of the food groups on a daily basis. This would mean consuming fresh fruit and vegetables, grains, protein, and dairy. Foods heavy in fats and sugar should be kept to a minimum.

4. Eat on a regular basis.
Consuming 5-6 small meals per day is much better for your metabolism and blood sugar levels than 3 huge serves many hours apart. Skipping meals entirely is even worse. You will end up so hungry that you will eat vast quantities of the wrong foods.

5. Eat fruits, vegetables and grains.
Do you eat 3-5 serves of vegetables daily? Do you eat 2-4 serves of fresh fruit daily? Do you eat enough whole grains? Fruits, vegetables and whole grains contain many nutrients as well as the all important fiber.

6. Alter gradually. Many people cannot totally overhaul their eating pattern overnight. Start with small changes and go from there. Evaluate your diet and work on the most deficient aspects first. Eventually you will have healthy eating habits that will last you a lifetime.

7. There is no such thing as a “bad” food.
There are more healthy and less healthy eating options. The pizza and ice cream belong in the unhealthy. Unhealthy foods should be consumed in smaller amounts and less frequently than healthy foods. If your whole diet consists of unhealthy options perhaps a visit to a dietitian could be helpful.

8. Keep track of what you are eating.
A food journal can be invaluable for showing you where you may be going wrong. It can be easy to forget about the extra beer, or the late night snacks, again. Writing down what you eat will also help you to understand your eating patterns and identify any unhealthy routines that should be adjusted.

9. Cook it yourself.
Cooking meals yourself allows you to know exactly what you are consuming. If you are totally helpless in the kitchen then why not try purchasing bags of premixed salads and adding fish, chicken or meat? Precooked and take-out meals are not only more costly but tend to be much higher in fats, salt, and sugar than you might expect.

Conclusion.

A healthy eating plan includes incorporating variety, moderation, and balance. Eating more fresh fruits and vegetables, and a little less of the cakes, pastries, cookies, pizza, and ice cream all adds up to healthier life long eating.

Weight Loss Forever With The Well Respected Mayo Clinic Diet

The Mayo Clinic is a well regarded medical institution. Doctors and patients the world over look to the Mayo Clinic for their research and answers. The great news is that the Mayo Clinic has devised their own weight loss program. This is no gimmick or fad. This is a lifestyle program that is ideal for anyone who has been on the roller-coaster ride of fashionable diets and rebound weight gain. Read on for their tips to weight loss forever.

The Mayo Clinic diet is an all round healthy lifestyle management program that not only encourages healthy eating, but will also result in better health. This is a well rounded program that has been researched extensively by medical practitioners and nutritionists to ensure optimal health and habits. Continuing on with these healthy lifestyle choices will ensure that your weight will remain in a healthy range. No more rebound weight gain.

This lifestyle program does not solely focus on the size of your waist or the number of pounds you are seeking to shed. The Mayo Clinic program contains 4 equally important components:

1. Realistic goals

* Set goals for the week or month. These can be food related or exercise related, or both. Do you want to decrease your portion size? Do you want to increase the number of times you visit the gym, or walk the dog?
* Keep a journal of what you eat and how often you exercise. At the end of each week and month track your food consumption and exercise levels. If you have eaten more healthy foods and increased your activity levels, you will have also dropped some pounds.
* Set realistic goals. Look for the end of just one week or month to start with.
* Goals allow you better focus on your activity levels and the foods that you have consumed.

2. Get moving

* Regular exercise for weight loss and improved fitness is generally considered to be a structured regime.
* Regular exercise burns calories, reduces stress levels, and increases the metabolism.
* Start small and work up if you are out of condition. Start with 5-10 minutes and slowly increase to 30-60 minutes every day of the week.
* Eventually you should be able to manage to work up a sweat and increase your breathing rate.
* Every little bit of moving helps. Housework, yard work, walking the dog, are all forms of moving your body that will burn up some extra energy.
* Anyone seriously out of condition, overweight, or suffering from a health condition should get a medical clearance from their doctor before embarking on any form of exercise.

3. Motivation

Staying motivated is the key to success to any lifestyle change. Initially your mind and body may be resistant to these new healthy changes. Try some of these strategies:
* No diet fads or over the counter diet pills. Many of these are dangerous and will, at best, result in rebound weight gain when you stop.
* It won’t happen overnight. Healthy and sustainable weight loss and good health take time to achieve. The longer it takes to lose, the less likely it is to go back on.
* Timing. Do not try and embark on a new program if you are distracted by other serious issues. Wait until you can give these changes the attention they deserve. However, if the time is never right, you may need to look at your current lifestyle and stress levels.
* Positive reinforcement. Remind yourself how good you are feeling and looking. If you have a bad day or week, put it behind you and keep going. Don’t use a bad day as an excuse to go back to your old ways.
* Have a buddy. Exercising with a buddy makes it much more pleasant and harder to cancel. Sharing your triumphs, however small, with someone else is always very rewarding.

4. Mayo Clinic Food Pyramid

The Mayo Clinic eating plan means no starvation or deprivation.

* Unhealthy, calorie laden foods are to be eaten in small portions. These are located at the top of the pyramid.
* Fruits and vegetables will be the largest portion of the daily diet. These foods tend to be very filling and contain relatively few calories.
* Lean high quality proteins such as fish, and chicken, along with unprocessed carbohydrates such as beans and grains are allowed in moderate amounts.
* Eating the correct amounts in the correct portion sizes, along with appropriate exercise levels, will allow the average person to shed 1 or 2 pounds each week.
* For further information on the Mayo Clinic Food Pyramid click here:

Conclusion.

The Mayo Clinic Diet is not a fad, and does not concentrate on rapid weight loss. The Mayo Clinic diet is a lifestyle change that encompasses sensible eating habits incorporated with appropriate exercise. The average person can lose 1-2 pounds per week on this program. Moreover, by embracing this program, there will be no rebound weight gain, and health will be optimized.