Good Eating Habits - The Foundation Of A Healthy Lifestyle

Good eating habits are the key for maintaining or improving your health no matter what demographic you fall in. Staying active plays a large role in overall health, but putting the wrong kind or wrong quantity of food in you body will keep you from being as healthy as you would like.

The best kind of eating habits you can develop are ones that allow you to enjoy what you eat (not a complete feel good diet however), but have a balanced and good diet that doesn't leave you getting too much of one thing and not enough of another. One nutrient that is commonly out of proportion is carbohydrates. Typically people in modernized western cultures have feel good diets that lead to a higher than necessary carb intake, which leads to those carbs being broken down and stored as fat. Carbs are essentially complex sugars, which are burned for energy, unless they are unneeded. Unfortunately most of the foods that taste the best are loaded with carbs. However, they are not altogether bad, but eating too many carbs can cause you to gain weight. Good eating habits and a good diet plan cause your carb intake to be balanced so that excess carbs are not being stored as fat and you actually feel good instead of having a completely carefree feel good diet.

A balanced diet that is the product of good eating habits will provide your body with the required amount of fat and cholesterol, even though many diets recommend avoiding these nutrients altogether. Oddly enough, fatty foods may be slightly better than food that is high in carbs since it takes more energy to break down fat than cholesterol. However, you do need some fat and cholesterol in your diet for your body to function properly.

Mix up your choices within each food group.

Focus on fruits. Eat a variety of fruits-whether fresh, frozen, canned, or dried-rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk-or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk)-every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices-with more fish, beans, peas, nuts, and seeds.

Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

Get the most nutrition out of your calories. - There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight.* You could use up the entire amount on a few high-calorie items, but chances are you won't get the full range of vitamins and nutrients your body needs to be healthy. Choose the most nutritionally rich foods you can from each food group each day-those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.

Maintaining good eating habits can be challenging, especially since it is difficult for most people to find time to prepare all their meals, and most quick meals or meals at restaurants, namely fast food, are not very healthy overall. However, being aware of what you are eating is the most important thing. Although it is not possible to eat correctly all the time, but as long as you keep good eating habits in mind, you will be much more likely to practice and benefit from them.

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Healthy Lifestyles - A Few Weeks of Change Equals a New Habit

Are you interested in exercising and eating a healthy diet but you simply don't know how to get started? If this sound like you and you are truly interested in a healthy lifestyle then you can make the change. All you have to do is conscientiously focus on making these changes and in just a few weeks time they will become habit. This sounds impossible, but it it's true. When you begin a new habit of eating healthy and exercising for at least for 4-6 weeks then this new lifestyle will become your new habit.

Getting Started

It's not easy to change your lifestyle. In fact, it will require some effort on your part to get started. But, once you are on the road to a healthy lifestyle you will find that it's much easier to maintain your new habits than maintain an old one that does not serve you.

The way to get started is to write down your plan. It's good to map out your first four to six weeks so that you don't have to think about what to do but rather know what must be done because you have a guide to follow. This includes mapping out meals and exercise routines. So, when you wake up in the morning you know what you are going to eat for breakfast, lunch, dinner, snacks and at what time of the day you need to work out, what exercises to do, and for how long. When you take all of the thinking out of your day you will be able to follow your guide and begin changing your lifestyle. There is a saying that says, "luck is when preparation meets opportunity." This saying can certainly apply in behavioral changes.

Maintaining

After four to six weeks following a scheduled plan you should know by heart the foods you can eat and enjoy as well as how much exercise you need to engage in and for how long. You don't need guides anymore because you have new habits. But, what you don't have is reinforcement. It is easy to slip up so what you need to do is focus on making healthy choices and maintaining your new lifestyle. If you make a mistake and don't work out today then make it up tomorrow. If you slip up and eat three cookies today then forgive yourself and move on. Don't say that the entire day is ruined and then eat French fries, candy, and cola all day since it has become a "free" day. One mistake can be forgiven and won't affect your weight or your fitness levels. But, if you allow every mistake to turn the day into a "free" day you will soon find you are not getting anywhere fast. A bad habit always starts with one single false step.

Look Back

Once you find yourself doing well on the new lifestyle you will probably cruise along fairly well. But, it is always nice to look back and reinforce your good eating and exercise habits. When you do this you are basically charging your batteries and helping you keep yourself committed to your new lifestyle.

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How to Live a Healthy Lifestyle

With the increase in cancer rates and obesity and ever growing knowledge of trans fats, saturated fats, carcinogens, whole foods, organic, and a list of other buzz words, many people are now asking themselves How can I live a Healthy Lifestyle? While each person may have their own definition, a healthy lifestyle should lie in Balance. Balance in all aspects of life, food, hobbies, business, family, education, and everywhere else.

To help those who are genuinely looking to make changes in their life, for themselves and family, Sabaidi Health has put together a list of steps to show how you can begin a journey down a path that leads to a healthy lifestyle.

Step 1: Headlines

Sit down, by yourself, with a friend, spouse, relative, or whomever you plan on sharing this path with, and honestly look at your life. Make a list of different Headlines that fill your life; i.e. Eating, Exercise, Work, Family, Finance, etc. Some headlines may not be there, but you would like them to, such as Education, Travel.

Step 2: Step 1

A confusing heading perhaps, but first things first, and that is a first step. You can not begin somewhere you're not, so you have to first figure out where you are starting from. With each of your headlines, figure our where you are; for instance:

Family: Spend a couple hours with wife and kids when I get home from work. We usually watch TV. Take kids to soccer games on the weekend.

Eating: coffee for breakfast, fast food 3 times a week, microwaved food 2 times a week, lot of fruit, home cooked meal on weekends, too many potato chips

Step 3: Analyze

Look at your list. Look at your headlines and descriptions and see where you are. Think about where you want to be, and figure out how to get there. For the example above,

Changes:

Family: I would like to spend more "Quality Time" with my family. Maybe play a board game or play outdoor game like Wiffle Ball or Badminton with them. Maybe on the weekends, or when I get home instead of TV.

Eating:Eat something for breakfast (will help to boost metabolism, and give me more energy)

Try to cut down on Fast food to once a week, or switch to a healthier fast food options (Subway)

Fruit - GOOD

Try to eat more Home Cooked meals (don't really have the time, but maybe I can cook more than I need on the weekends and microwave the left overs during the week)

Step 4: Just Do It

More times than not, simply not doing things is our biggest enemy. Excuses are easy to find. Its not hard to live a healthy lifestyle, you just have to do it. Be serious about it, for yourself, and your family. Each change you make in your life will benefit You as a person; your Health and General Well Being.

As I said before, its about Balance. Start slow, but start. Its not a matter of cutting out all snack foods, running marathons, and needing to be a millionaire, its about making adjustments in your life to increase your overall well being.

Article Source: http://EzineArticles.com/?expert=David_Giusti

Coffee: What Are The Health Benefits?

If you are a coffee drinker, you no doubt have asked yourself how much coffee is it safe for you to consume on a daily basis. This is not surprising since so much has been blamed on coffee. Heart disease, cancer, osteoporosis, you name it. At one time or another, coffee has been made to blame. Coffee has joined the ranks of red wine and chocolate as a guilty pleasure that may actually be good for you. As much as it is a great way to get that fix in the morning, recent studies have shown that coffee has been found to be rich in antioxidants and contains hundreds of pain-relieving and anti-bacterial compounds. Although one should not drink coffee with wild abandon, it's comforting to know that maybe that cup or two in the morning may be good for you. Here is a statistic to ponder: did you know that there are over 160 million coffee drinkers in the Unites States alone? In terms of consumption, the average American consumes 8.8 lbs. of coffee per year. But consider this: the world leader in terms of consumption is Finland which comes in at nearly 30 lbs per year. That's a lot of coffee!

Another statistic is that there have been well over 19,000 studies done to analyze the effects of coffee. Now, studies can often be skewed to show whatever the author wants, but here is what is generally agreed: consuming 2 to 3 cups of coffee per day is often considered more beneficial than harmful. Recent studies have shown that moderate coffee drinking can reduce the risk of colon cancer (due to it's ability to keep you regular), gallstones, cirrhosis of the liver and more, due to the fact the it is loaded with healthy antioxidants. So loaded, that studies have implied that coffee contains higher levels of antioxidants compared to other commonly consumed beverages, such as tea and fruit juice. Coffee has joined the ranks of red wine and chocolate as a guilty pleasure that may actually be good for you. As much as it is a great way to get that “fix” in the morning, recent studies have shown that coffee has been found to be rich in antioxidants and contains hundreds of pain-relieving and anti-bacterial compounds. Although one should not drink coffee with wild abandon, it's comforting to know that maybe that cup or two in the morning may be good for you. Several studies are also being conducted on Parkinson's and diabetic Patients. Research has shown that just one cup of coffee per day can halve your risk of Parkinson's, the brain disease that causes tremors and affects movement. Caffeine may protect the brain cells typically lost to Parkinson's disease. However, it has been noted that women on hormone therapy do not seem to benefit. It is felt that Estrogen may dilute the effectiveness of caffeine. It has also been found that if a woman drinks three cups of coffee a day, she can reduce her risk of Type 2 Diabetes by twenty to thirty percent. Coffee may help promote the delivery of insulin to the tissues. Experts believe that coffee's antioxidants, such as chlorogenic acid and caffeine acid, deserve the credit. There are also on going studies that are producing favorable reports on coffee helping to fight Alzheimer's due to the caffeine stimulating the cognitive area of the brain. This is just the tip of the ice berg.

People with asthma who drink coffee can have up to 25 percent fewer symptoms because one of the compounds in coffee - theophylline - acts as a bronchodilator. A recent Brazilian study showed that consumption of coffee promotes better sperm mobility - and now studies are in progress to determine whether caffeine can help infertile men. Coffee contains polyphenols, substances that may reduce the risk of cancer and coronary artery disease. Caffeinated coffee, as opposed to decaffeinated coffee, makes you a better thinker. Studies have shown that coffee keeps you focused, particularly when you are doing not-so-pleasant work. A researcher with the U.S. Army stated caffeine improved scores on a range of cognitive tasks, such as decision making, learning, and attention in the sleep-deprived. Coffee can also boost your mood, probably by making you feel more energetic. A little known fact is that coffee contains antioxidants which have been shown to imporve oveall health. Here is a short list of some benefits which have been shown to be present in coffee:

Reduce symptoms of Parkinson's Disease

Antibacterial ingredients

Reduce the risk of developing gallstones

Preserve mental accuity

Reduce risk of developing type 2 Diabetes (if you have diabetes, reduce your consumption

If you are free of hypertension, coffee will not likely produce it

Headache relief

Reduce the risk of some types of cancer

Improve physical endurance

Disadvantages of Using Tap Water for a Drinking and Cooking Supply

Water is the most abundant and the most important medium on Earth as well as in the human body. Because water is an universal solvent, all the other substances are found in it, dissolved to different degrees and that is why pure water can not be found in nature. Mineral content of natural waters (and waters in our bodies) varies.

Water is fundamental to all the living creatures and in human body it is the primary component of every bodily fluid and involved in almost every bodily function.

Water requirements depend on our diet, activity level and climate in which we reside.

Regardless of our personal water requirements and geographical location of our residence - how to keep water clean and safe (how to heal polluted bodies of water) for human consumption should become everybody’s concern because there is no optimum health without clean water. Most of the tap water in U.S. comes from surface sources (rivers, streams and lakes) and the rest is from groundwater (subterranean reservoirs). Water from both sources (surface and subterranean) most likely contains many environmental pollutants: animal wastes, local fertilizers (i.e. nitrates), insecticides, industrial chemicals and wastes, air pollutants (i.e. lead and radon), toxic organic chemicals, petroleum spills.

All the city tap water is treated in local treatment plants which in many cases use an obsolete process of settling tanks, filtration through sand and gravel and adding chemicals to purify the water for human consumption.

After the treatment our “drinking” water might contain all or most of the following, most likely hazardous chemical additives: chlorine (to kill the germs), fluoride (to prevent tooth decay), calcium hydroxide or other alkaline substances (to change pH of the water and prevent pipes from corroding).

Unfortunately, all of these processes may still not clean up the water of all the environmental pollutants.

To make things worse, chlorine and other chemicals are likely to react with other organic chemicals in the water and form new substances that may act as carcinogens. Even some water pipes might contribute toxic chemicals or metals.

It doesn’t come as surprise that bottled water is one of the fastest growing businesses all around the world. Anyhow, the synthetic materials, used for manufacturing of plastic bottles are also a growing concern, so - home-filtered tap water (using solid carbon filtration) is at the moment our safest source of fresh drinking and cooking water.

Copyright © 2007 D. Perse. All rights reserved.

D. Perse is a student of Herbology at Clayton College of Natural Health, passionate about growing herbs and collecting interesting facts about them, including history and legends, medicinal uses, recipes, growing tips and more. Website http://www.dariasworld.info is devoted to herbs and offers tons of free information for the purpose of educating and empowering, never to diagnose, prescribe or treat. Because one's health is in one's own hands.

Article Source: http://EzineArticles.com/?expert=D._Perse

Achieve and Maintain a Beautiful Smile - The Ayurvedic Way

When we imagine a beautiful smile we see lovely pearly whites, but a beautiful smile also means clean and healthy teeth and gums. Lost teeth deform the shape of our face (sagging) and cause speech issues, problems with chewing food properly- which can cause severe consequences for our digestive tract which can only function efficiently when food is liquefied; grinded and mixed with saliva in our mouth, before swallowed.

Sacred Ayurvedic medicine from ancient India recommends some very effective and easy to follow methods for achieving and maintaining the health of teeth and gums.

These are:

* Wash your mouth after every meal

* Brush regularly

* Use herbal mouthwash

* Avoid sweet foods after meals

In achieving long lasting dental health and longevity, Ayurveda uses a variety of herbs, herbal mouthwashes and gargle, as well as tongue cleaning. One's teeth should be cleaned first thing in the morning and again after every meal. Herbs that are supposed to be the best to use in dental hygiene are the ones that taste astringent, pungent and bitter.

Twigs of neem tree, khadir, babool and several others were ancient times' toothbrushes, which were used before the invention of the modern toothbrush, and have a double positive effect because they also tone up the gums with their natural juices while cleaning the teeth.

The use of a tongue scraper is important for that is the only way to remove all the debris, deposited on the surface of the tongue. Tongue cleaning also stimulates the secretions of saliva which aids digestion. With cleaner tongue, taste buds are much more capable of sensing all the taste sensations. The interesting thing is that Ayurvedic tongue cleaners are preferably made of gold, silver or copper. Silver has anti-bacterial properties that can aid in the cleaning of teeth.

Often, the modern scientific approach makes things so complicated; too complicated for an average person to adopt useful health habits. The ancients kept things simple and to the point, and what's most important, effective. If only we would listen...

Copyright © 2007 D. Perse. All rights reserved.

D. Perse is a student of Herbology at Clayton College of Natural Health, passionate about growing herbs and collecting interesting facts about them, including history and legends, medicinal uses, recipes, growing tips and more. Website http://www.dariasworld.info is devoted to herbs and offers tons of free information for the purpose of educating and empowering, never to diagnose, prescribe or treat. Because one's health is in one's own hands.

Article Source: http://EzineArticles.com/?expert=D._Perse

10 Reasons to Consider Natural Landscaping

Development of new land almost always means the removal of native vegetation which is in most cases replaced with flora, not native to that particular area. New landscapes have a tendency to evolve into sterile yards, dominated by lawns, not welcoming to the local wildlife and in addition, they require a lot of fertilizers, pesticides and water.

The aim of xeriscaping is to conserve water and has nothing to do with native flora. Xeriscaping does help the environment by being oriented toward draught tolerant plants instead of infinitely thirsty lawns or the kind of plants that need daily watering. Naturalistic landscapes, however, are a whole different level – they are environmentally conscious.

Natural landscaping means the use of native plants exclusively. Native vegetation are plants that were growing in certain area before the first European settlers came to America. Some plants are misidentified as native or non-native due to errors, made by botanists or - more often, the general public. Furthermore, a plant that is “commonly grown” in an area is not the same as “native plant”.

Here are some reasons why naturalistic landscaping is so important and environmentally friendly:

1. A combination of native flora and wildlife means balanced ecosystem. Native plants provide food and shelter to local wildlife. Oftentimes one plant is at the same time a shelter and a source of food. Planting a wide variety of native plants in your yard is the best choice you can make.
2. If there’s a wetland area along the perimeter of your property, where runoff from heavy rains is accumulating, this is a perfect place to grow moisture-loving wildflowers and shrubs. Hence, you are not limited to draught-tolerant plants only which adds the diversity to your naturalistic landscape and provides home for more different wildlife species – even without building a pond.
3. Your great results are almost guaranteed if you stick to native flora that naturally occurs around your home. These plants are naturally best adapted to the existing growing conditions and will require the least watering and no fertilizing.
4. In balanced, native ecosystem, most native plants will recover from pest attacks without an intervention of a gardener. Keep in mind that every pesticide also kills the beneficial insects, not just the predators.
5. Established native plants will most likely thrive on rainfall – no additional watering or fertilizing needed.
6. Shady areas around your home can be a big energy-saver for air-conditioning in hot summer time.
7. If you don’t want to remove all the exotic plants from your yard, keep the ones that are not invasive and require no additional watering and fertilizer.
8. Invasive exotics should stay in planters or be grown as houseplants.
9. Natural landscape designs are a lot easier for you to maintain (once established, they require minimum work) and a lot better for your natural system.
10. Last but not least, environmentally sensitive gardening also includes growing your own fruits and vegetables. If space is a problem, there are lots of edible plants that thrive in planters, containers or window boxes. Even an inexperienced grower can grow certain herbs which are not fussy at all, as long as you can provide a sunny spot.

Consider your choices. Start with small changes, replace one exotic plant at the time with a native one, or turn a small portion of your thirsty lawn into a bed with all native vegetation. Observe the difference in maintenance (there’s almost no pruning needed if the plants are spaced properly), plan on more natives in next season, and remember: every native plant growing in your yard is a step toward more balance in your natural system.

Copyright © 2007 D. Perse. All rights reserved.

D. Perse is a student of Herbology at Clayton College of Natural Health, passionate about growing herbs and collecting interesting facts about them, including history and legends, medicinal uses, recipes, growing tips and more. Website http://www.dariasworld.info is devoted to herbs and offers tons of free information for the purpose of educating and empowering, never to diagnose, prescribe or treat. Because one's health is in one's own hands.

Article Source: http://ezinearticles.com/?expert=D._Perse

healthy lifestyle

Alway use better lifestyle habits can help you reduce your risk for heart attack.

1 You Are What You Eat-Better food habits can help you reduce your risk for heart attack. A healthful eating plan means choosing the right foods to eat and preparing foods in a healthy way.

2 It's Not Just a Man's Disease-Heart disease is far and away the leading cause of death of American women, but you can do a lot to help protect yourself and women from it. Read this section for some important advice.

3 Exercise & Fitness-Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help your heart. Whether it is included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart.

4 Managing Your Weight-We can help you manage your lifestyle to better manage your weight and reduce your risk for heart attack.

5 Cholesterol Low Down-To urge Americans to reduce their risk for heart disease, the American Heart Association introduces "Taking It Personally," as part of the Cholesterol Low Down national education campaign.

eat more fruits...

A good healthy come from good diet, we must look at overall food that we take everyday. As much we concern about our diet no healthy problem will come to us.

Make sure your healthy...

Nutrition is the science that studies how what people eat affects their health and performance, such as foods or food components that cause diseases or deteriorate health (such as eating too many calories, which is a major contributing factor to obesity, diabetes, and heart disease). The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as eating fibrous foods to reduce the risk of colon cancer, or supplementing with vitamin C to strengthen teeth and gums and to improve the immune system.

Between extremes of optimal health and death from starvation or malnutrition, there is an array of disease states that can be caused or alleviated by changes in diet. Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases such as scurvy, obesity or osteoporosis, as well as psychological and behavioral problems. Moreover, excessive ingestion of elements that have no apparent role in health, (e.g. lead, mercury, PCBs, dioxins), may incur toxic and potentially lethal effects, depending on the dose. The science of nutrition attempts to understand how and why specific dietary aspects influence health.