Eat Fresh Foods

While manufacturers are getting better at reducing the sodium levels in foods, you should still read the labels. Fresh foods like fruits, vegetables, wholegrains, unsalted nuts and fresh lean meats are naturally low in sodium and should make up the majority of your diet.

Everyone can eat a bit healthier with a few tweaks to their diet – here are some basic rules and cooking tips to point you into the right direction.

The stomach, which contains hydrochloric acid, will help in the proper digestion of food. The problem lies when the LES either does not close all the way or it opens too often that produces acid to your stomach and move up into your esophagus.

My general compromise for a person without these conditions is: 1 good quality coffee per day. What do I mean by good quality coffee? Coffee made by running water through ground coffee beans with an espresso machine, plunger etc. Instant coffee is not OK as it is high in a chemical called acrylamide which has been shown to cause nerve damage and some research suggests that it is carcinogenic (cancer causing).

Red meat

Whether you want to strip body fat, or build lean muscle, eating red meat helps by keeping you fuller for longer and curbing hunger cravings.

A powerful source of energy and nutrients – such as vitamin B2, iron and zinc, red meat also helps the functioning of bones and muscles. When selecting your meat look out for fresh, lean cuts which have a vibrant red color, and opt for grass-fed beef, which has higher levels of omega-3 fats.

Enjoy red meat twice a week, and chicken, fish or vegetable sources of protein on other days.

1. Willpower is a mind-body response

You may have heard the mantra ‘tell your mind what to do and your body will follow.’ It seems logical that willpower works simply through your mindset, however, it’s actually a full-blown mind-body response. This mind-body response triggers a ‘pause and plan’ effect, which puts your body into a calmer state, unlike the adrenaline rush of stress, which depletes your willpower reserves and leads to poor decision making. The result is the difference between reaching for that chocolate bar or taking a deep breath and making a cup of tea instead.

When we are stressed, or experience stress there are changes in the brain and in the whole body. We experience the ‘stress response’ or ‘fight-flight’ response. When we are in danger or feel threatened our body gets ready and geared up to face up to it in the best possible way to survive. Our heart rate increases, muscles become tense, stress hormones are released and flood into the nervous system, fats and sugars release to create instant energy, the digestive system shuts down to save energy and the area of the brain which is used for clear decision making shuts down.

Here are some examples:

Playing with your kids and grand children

As we get older, many of us complain of stiff joints, immobility and tight muscles - not to mention just a lack of general cardiovascular fitness. All of these things create a barrier when it comes to carrying out our daily chores and activities, but we get by. We adapt, we figure out ways of making things easier. We take the elevator instead of the stairs, we park closer to the supermarket and we store things where they’re easily accessible.

Sleep
Alcohol may help you fall asleep quickly, but the quality of your sleep may not be so good. Those who drink close to bedtime don’t get enough rapid eye movement (REM) sleep where important processes of dreaming and restoration occur. This lack of sleep impairs muscle recovery and reduces energy, meaning your workouts the next day will suffer.

Modern wheat has been subjected to selective breeding over thousands of years, stripping it of many nutrients, but untouched ancient grains boast a far richer nutritional profile. Higher in protein and lower in gluten, they’re an excellent source of dietary fiber, which not only give you a “full” feeling, but are necessary  for digestive health.

Here are six things you should never do before hitting the gym.

KNOW YOUR RISK?

Women of all ages should take heart disease seriously. Those under the age of 65, and especially those with a family history of heart disease, need to pay close attention to the risk factors. Smoking is another contributing risk for heart disease more so in women than in men, so either quit or don’t start this unhealthy habit.

To Burn Calories- Standing

According to studies standing at a desk increases calorie burn by 20 percent compared to sitting. Why? When we sit, our muscles are not engaged, our digestive system slows and blood circulation is gradual. So if you find yourself chained to the desk most of the time, stand up every 20 minutes and go to the printer, get a drink of water, take a stretch or pace while talking on the phone.

Considering how crucial it is to our survival, we spend very little time thinking about the way we breathe. In fact, most of us generally only think about our breath when we’re short of it. But it’s a subject that could do with a little more attention. If we breathe the way our bodies were designed to, we can unlock real and lasting benefits for our workouts and our health.

Staying slim, toned and vibrant for life is something we all want. And the key to getting it is to train your metabolism to perform at its best. Your metabolic system is not only responsible for burning fat and building lean tissue, it’s also involved in hormone function, recovery, sweat, sleep, regeneration.

So how do you get your best metabolism ever? Imagine you were trying to train a puppy. The most effective approach is to keep repeating the same messages, day in, day out. The best kind of information over and over until things click into place. 

When we think of athletes and active people, we certainly don’t think of exercise being dangerous to their health. It makes sense that active people would be healthier than sedentary ones. The truth is, exercise and strenuous physical activity can increase our oxygen consumption in order to meet our energy demands.

QUALITY VS. QUANTITY

For an ideal sleep you need to go through several stages. Two of these phases are particularly important: Deep sleep is the most restorative stage of sleep when the body repairs itself, and studies suggest the most damaging effects of sleep deprivation are from inadequate deep sleep.

While usually overlooked, good balance is an important factor for your overall health and injury prevention.  Poor balance can lead to falls and injury, especially for older people. By developing greater balance, you’ll improve your coordination and postural stability.

It is true to say that all fats are not created equal. In fact, fats such as cholesterol, saturated fats and trans fats are detrimental to one’s health when ingested in large quantities. Conversely, omega 3 fatty acids are one type of fat that possess countless health benefits.

Omega 3s have been shown to improve heart rate, cut the risk of blood clots, decrease plaque in arteries, reduce inflammation, lower blood pressure and boost good cholesterol (HDL).

Whether it’s your heart beating, nerves communicating or muscles pumping – your metabolism works 24/7 and is the source of your energy. To carry out these bodily functions, we require energy that ultimately comes from our food. Metabolic rate is affected by many factors, including our age, weight and genetics.