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Successful Eating Diet Tips

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Healthy eating is about balancing the portion of the food with the proper satisfaction of your body. Different food groups serve different functions and effects on our bodies. Some are for losing weight, increasing energy levels, reducing stress, and helps to normalize the body clock of sleeping. Eating well doesn’t have to be an act of sacrifice in avoiding certain foods; it is about moderation and control. And to achieve that, here are some tips you may follow:

Tips for Healthy Eating Success

1. Small Changes Can Lead to Big Success

Take baby steps in changing your eating habits. It’s not all about stopping your old ways of eating to see a significant change in result, but it is about you taking in small changes to experience small changes gradually. This is healthier, and your body can commit to this kind of approach for a more extended period.

2. Make it Simple

Healthy meals don’t have to be calculated. Healthy meals are mostly found in your backyards and homes. This includes fresh fruits and vegetables. There is no limit that you should follow in eating these kinds of dishes, plus you can make your recipe, of your own desired meal, without spending hours and hours in the kitchen.

3. Drink Water, Stay Hydrated

A diet will always incorporate water. Water is a vital piece of a sound way of life and assists with diminishing the chances of dehydration. It keeps you feeling full and can support your metabolism. Water also assists with detoxifying the body and adequately freeing it from toxins that could be a hindrance to achieving the health goal.

Fresh Fruits & Vegetables for Healthy Meals

All healthy diets will always include fresh fruits and vegetables as the first-hand source of vitamins and minerals. 

Our bodies need to have a supply of vitamins and minerals from fresh foods rather than from pills. High protein foods such as fruits, fish, and vegetables can serve as a natural antioxidant.

Aside from it is healthy and pocket-wise, it also showcases a lot of choices and mix and matches to choose from.

 Some of the most healthy fruit and vegetable includes:

1. Fresh, Dark Greens: Green leafy vegetables are all healthy choices and ideal for adding to salads, soups, and can be an added ingredient for your diet recipe. Green vegetables contain minerals such as zinc, magnesium, and potassium and are good sources of vitamins A, C, and E.

2. Apples: A fruit with pectin, which is a beneficial soluble fiber that will decrease the level of cholesterol, apples are also high in fiber, which means that they will actually make you feel full for a longer time.

3. Avocado: These vegetables have two healthy fats, monounsaturated and polyunsaturated fat, both are heart-healthy fats which also play a vital role in our bodies.

Foods to Avoid When Eating Healthy

1. Salt- Did you know that the sodium intake for an adult should not exceed 2,300 mg per day? This is the equivalent of just one teaspoon of salt.

2. Sugar- Many foods have added sugars that we don’t even realize are there. Sugar can be hidden in bread, frozen meals, and several other menu options regularly consumed.

Healthy Eating Actions: It’s not all about what you eat!

 Follow these steps to make your eating habits healthier:

1. Breakfast is always the most important meal of the day. A healthy breakfast will kick start your metabolism and regulate your stamina up for the day. 

2. Avoid eating large dinners or eating late at night. The earlier you eat dinner, the better your possibilities are for regulating your weight without significant dietary changes. 

3. Chew food slowly. Bustling through meals has been proven to cause gastric reflux, indigestion, weight gain, and other health issues. 

4. Eat socially with others. Many social benefits can be had from eating with others. Whenever you can, take the time out to eat with the people who mean most to you.

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Maintaining a Healthy Lifestyle During the Holidays

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It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

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Rapid Weight Loss and Healthy Living to Prevent Diabetes

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A new international study asserts that the best way to prevent diabetes is through maintaining healthy eating, doing regular physical activity, and promoting fast weight loss. Stopping the deadly and prevalent occurrence of diabetes is a major issue all across the world. While numerous lifestyle transitions proclaim a successful prevention of type 2 diabetes, new research stresses the significance of maintaining an overall healthy lifestyle.

To highlight the importance of observing World Diabetes Day, the PREVIEW (PREVention of diabetes through lifestyle Intervention and population studies in Europe and around the World) project points out its recent findings. The study did a comparison between a high-protein-and-low-sugar diet and a moderate-protein-and-moderate-sugar diet in relation to the maintenance of weight and the prevention of diabetes. Combining these two diets with either high-intensity and moderate-intensity exercise was also looked into.

Jennie Brand-Miller, Co-author and Professor of Human Nutrition at the University of Sydney’s Charles Perkins Centre, explains that the study provided significant results in connection to the lifestyle modifications that can possibly help people who have the predisposition to develop type 2 diabetes. She points out that there is, indeed, a better way to prevent diabetes.

“Overwhelmingly, participants who lost eight percent or more of their body weight in eight weeks and went on to complete the trial, did not develop diabetes within three years despite regaining some weight,” Brand-Miller stresses.

To prevent diabetes, the research was conducted in a span of three years in several countries simultaneously: Australia, Denmark, Spain, Finland, the Netherlands, Bulgaria, the UK, and New Zealand. The participants went through an eight-week weight reduction stage followed by a three-year weight preservation stage.

To achieve the required eight percent weight loss, the 2,326 participants, who were aged 25-70, had to follow several meal replacements. At the end of the said study, about 97% of the participants were able to maintain satisfactory weight loss. They were also able to prevent diabetes development.

“The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study,” Brand-Miller points out as she reiterates the necessity of maintaining a healthy lifestyle to prevent diabetes especially among those who are predisposed with the condition.

She highlights that there was no significant difference observed between the two diet categories or even between the two exercise intensity categories. Brand-Miller, however, notes that fewer participants who belonged in the high-protein diet category had normal sugar levels. In addition, she mentions that further research may provide better insight into the role of weight loss in the prevention of type 2 diabetes.

Nevertheless, the PREVIEW study provides crucial findings to help prevent diabetes occurrence as the prevalence of this disease is proving to be extensively worrisome. “We believe this approach has been more successful in reducing the risk of type 2 diabetes than any previous diabetes prevention study and represents a significant clinical advance in the treatment of pre-diabetes,” she adds.

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Health Benefits of Finding Perfect Rental & Perfect Roommate

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If you have recently moved to one of the metropolises like LA, NYC, for a job or education, you must know how tedious the room hunting process can get. The entire journey of finding that one perfect rental that fits all your needs and a roommate who becomes your best buddy is a dream come true. Most of you would keep going until you attain this balance in life, while most others give up on the process and accept what they get. Most of them even end up living alone or living in a place that is just a choice after too many compromises. Also, when you dive into this pool of settlements, you miss out on many health benefits you could have otherwise redeemed by finding the right rental and a roommate.

Yes, you heard that right. You have been missing out on tons of health benefits if you haven’t found the perfect rental that you can call a home or a roommate that is your best buddy.

Before we jump into the health benefits that would somehow make your life easier, you must know how to avail these. All you have to do is find trustworthy online platforms that will help you find a perfect roommate or perfect room rentals from the comfort of your couch.

Why these? Because they save a lot of your time and money and are the most convenient options in pandemic times.

Rent a room that gives you peace of mind.  Image Source: Canva

Now, let us explore some of the health benefits you would land up with a perfect rental, and even when you rent out a room to a perfect roommate:

  1. Mental Health that ‘tops the charts’: When you find the perfect room rental that somehow grows on you as a home, you automatically start having a productive and enthusiastic life. The place makes you happy. You are full of peace, and it becomes a regular habit. Your mind does not bother over any compromises as you have all that you need. You feel less stressed and more active. When you find a roommate as you rent out rooms online, you avail of similar health benefits. There is no financial burden about the rent as you share the rent now. It’s no secret that lack of money is a significant reason for stress nowadays. Hence, you leave behind a substantial stress pill that you would have to gulp down if you did not have a roommate.
Find a roommate who vibes with your kind of crazy.  Image Source: Canva
  • Healthy Food Habits: Without a perfect rental or a roommate, you might end up stressed or lonely. You would not have the money, motivation, or the ability to prepare food. This might lead to you having unhealthy food as that’s your natural stress response. When you find the perfect rental or rent out rooms to find a roommate, it unlocks your healthy options. You start eating healthy. You are less likely to choose the food that’s bad for you. You would come home to have meals cooked at home rather than gobbling those fatty restaurant meals. The chances of you getting sick will surely bite the dust.
Eating at home with your roommate.  Image Source: Canva
  • Great Sleep Habits: When you rent out rooms of your abode to find the perfect roommate, you also might end up having healthy sleep habits. Wondering why? When you are lonely, you are bothered by too many things. Thoughts might keep you awake at night, and that will, in turn, affect your work life in the mornings. Also, when you live in a rental that does not make you happy about it, you end up in a lot of clutter. The room is messed up, and a messed up room is undoubtedly not a great place to sleep. But, once you find a roommate and a perfect rental, everything gets easier. You keep the room clean, and you attain mental peace. It’s always easier to cruise down to sleep town if your mind is at leisure. All of this, in turn, will have significant effects on your overall health.
Roommates sleeping peacefully.  Image Source: Canva
  • You are full of life: You would never feel alone and isolated as you have a roommate ready for gossip at home. You end up further decorating your rental even without even bothering the landlord for assistance. You might socialize with people, attend events, or do things together with your roommate. You guys might end up traveling over the weekend to escape the hustle of the city, which in turn will lead to mental peace and content. You might even start going to the gym or a run every day with your roommate. There are numerous benefits, and can simply rent out rooms online to find your ideal roommate. You will be exposed to several potential roommates, and one of them might be the roommate of your dreams!

It’s no doubt that striking the right balance between a perfect roommate and an ideal rental can be a bridge too far. But it’s not impossible. With all these health benefits, you surely would not want to give up on striking that balance. So what are you waiting for? Redeem them before one more day of your life goes down the drain.

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