“Let food be thy medicine and medicine be thy food”, a term coined by Hippocrates enlightens the importance of food. Foods are the source of nutrients that our body requires for the nourishment and protection from health problems. The healing property of food has been reported by cultures worldwide throughout history. Studies had proved their nourishing and protecting efficiency.
Food is our life’s best partner. They provide energy to do our daily core and even for thrilling activities. It also provides health-boosting nutrients to keep us healthy. Yet food intended to serve us are doing the opposite from past few decades. Health problems are rising at an incredible rate and there is no sign of the slowdown. The obesity rate is at its peak, and in today’s time, the death rate is highest due to food when compared to any other disasters.
Is food the culprit behind the crises?
Before getting toward a conclusion, let’s explore, how our friend became our enemy. For thousands of years, our ancestors depended on foods to nourish themselves to go through the evolution. Those foods provided them with abundant nutrients to boost their health. Dependency on foods provided by nature supported a healthier life for thousands of year. It was all due to their healthier relationship with their food. They considered those foods as the source of energy and nutrients that their body requires. Even they spent major of time in preparing and enjoying that food.
Everything was going great, people were maintaining a healthy relationship with their food, and, food was providing them with nutrients. During the past few decades, everything changed with the Industrial Revolution. The technology was making advancement in every field, even the food sector wasn’t left unchanged. Food industries emerged and people’s relationship with the food changed. Processed food became a major part of daily food intake. Excess calorie became normal while health-boosting nutrients were missing. People gave importance to processed and fast foods rather than food available naturally.
The quest to search for nutrient dense switched to a search for flavor and taste dense food. As the search for taste took the pace, taste enhancers provided flavors which natural foods can’t. Everything was changing at a faster pace, and it took a toll on people’s health and well-being.
As people were focusing only on taste, neglecting the nutrient demand for health, it affected their health and well-being. All these lead to modern day diseases like a Cardiovascular disease, Diabetes, Alzheimer, Dementia, many types of cancer, etc. All these diseases were rare in earlier decades as the relationship between food and people were great. They were eating healthier and received enough nutrients those protected them from such health problems. But in the past few decades, our food consumption has increased but we aren’t able to reach the daily recommended intake of health-boosting nutrients.
Processed foods are a great example of calorie dense food. It has increased our calorie intake than we ate earlier. We receive loads of calorie in few servings and it has also boosted food supply to people. Processed foods may have served lots of people by cutting the starvation rate, but an epidemic of diseases took pace.
Impact of Disturbed Relation With Food On Our Present and Future
If your relationship with food wasn’t good in the past, then lots of damage has been done to your health by now. The common sign of an unhealthy relationship with food will be a weak immune system, unhealthy weight, low energy level, and other common health problems. These common health problems take a great toll on our well-being and productivity. They create stress in life, limiting us from enjoying life to its fullest.
During present, it is creating a great stress and it will cause more health problem in the future. It requires a stronger foundation to stay healthy in the upcoming time. If you don’t eat healthily, immunity to resist common diseases will be weak. As immunity is weak, your body will be host to other health problem which will reflect after a few years.
Heart disease, Type 2 diabetes, and other degenerative diseases aren’t a result of a few days of unhealthy eating. Every health problems start at a slow pace and it won’t be recognizable until it became a full-fledged problem.
Consider an Example:
Consider, a person eating unhealthy foods loaded with calories but lack healthy nutrients, soon the person starts to gain weight. In the earlier week, the change won’t be much noticeable or won’t look like a big deal or problem. As unhealthy eating continues, intake of calorie also increases so the deposition of the excess calorie continues as fat. After 2-3 months, there will be noticeable changes depending on the food intake. Some people might take over 6-7 months to see a noticeable change.
If that person takes charge of his health and eating routine, the damage done in the past few months are easily reversible. But if that careless eating continues, within a few months that person can gain an excess amount of weight. Change in body shape will be easily noticeable, the real damage done inside the body is not noticeable. Damages during the past few months of unhealthy eating were done inside. An unhealthy level of calorie intake was responsible for the daily blood sugar rush, or every time you ate excess and unhealthy combination. To protect from complications due to unhealthy blood sugar level, pancreases produces insulin to store excess sugar (calories) as fat, a reason for weight gain.
Role of insulin is to transport excess sugar in the blood to cells where it will be stored as fat. So you get the real problem, excess calories are responsible for fat gain, not the fat, as you won’t be able to load your diet with fat (healthy fat) because they make you full in smaller serving and for longer. Although insulin role is storing sugar as fat, don’t consider it as a reason for weight gain, it is protecting from high blood sugar and its complications.
With months and year of overburden on the pancreas to produce insulin in response to blood sugar, it starts to burn out and soon starts to lose the ability to produce enough insulin. Due to this case, it leads to Type 2 Diabetes, where the body is not able to handle blood sugar effectively due to less insulin production and also due to insulin resistance. Also, high blood sugar for an extended period leads to other health problems.
Cardiovascular diseases like the stroke and coronary artery disease (CAD) is also influenced due to excess amount of unhealthy and lack of health-promoting nutrients. People with Type 2 diabetes have a higher risk of cardiovascular disease.
Antioxidant, fiber and other nutrients are required to protect heart but due to lack of those nutrients – cardiovascular disease keeps on progressing at a slow pace. There are many other health problems that can take charge as time passes. Many types of Cancer, Alzheimer, Dementia, Immune-related health problems are also in the queue.
All these damages aren’t done within a few days of unhealthy and careless eating, it takes time. If you aren’t going to take charge of your health from now, then you gonna damage it to an extent there will nothing left in your hand.
I am not writing to scare you about the upcoming health problem that will come instead it’s an acknowledgment or awareness to prevent any major setback. As you are aware of the upcoming problem, you will easily eradicate the cause and thus the problem.
Have you ever seen people suffering from multiple health problems, and yet not able to find the reason behind it. If you have any existing health problem, then review your past few years routine and habit. A negative impact of unhealthy routine won’t reflect the time you follow so have a look over your past few year routines also with the current.
Is Damage Reversible?
I am not here to make any claim about curing cancer, but there are many health problems like Type 2 diabetes, Cardiovascular disease, Immune-related diseases that can have a great impact. By adopting healthy nutritional practices you can recover from the diseases or not let those diseases to interfere with your life.
There is a solution, and it’s healthier eating as early as possible and it’s the only best solution yet known for now.
Investment in healthier food is the best investment anyone can make for themselves and his or her family. With healthier foods, the health of the whole family improves allowing them to enjoy the maximum of their life.
Cancer is one of the deadliest diseases, yet many claims are made to treat it with food. Many make claims on behalf of some experiments done on a rat in a controlled way. But that doesn’t prove to cure cancer in human as we differ from rat, while a few pieces of research can’t conclude that a food or nutrient can cure cancer. Don’t go with few assumptions or research in treating cancer with food.
Yet, food is the best solution to stay protected from major of cancer. Eating nutrient-rich food won’t treat cancer but provide protection from free radicals and inflammation, a major reason behind cancer. There are many such health conditions which can’t be treated with food but can be avoided or delayed with healthy food intake and with a healthier lifestyle.
Common Reason For The Rising Health Problem
In the past few decades, statistics of the health problem is rising. The chronic disease which was common during old age, now it’s common at an early age. Even children’s are not safe from these diseases.
Chronic diseases are rising at a double fold with every passing year. Medical facilities are making advancement but the rate of health problems are rising with no sign of slowing down. In today’s time, there are many claims of everything is in control but those claims aren’t the fact. Things are in control are, the death rate due to chronic disease has been bought in control due to advancement, but, what about the rate of rising health problems? Instead of best medical advancements, still, there is no proper technology to prevent those disease.
We know far more things about staying healthy but aren’t able to stay healthy. You will come across many health products with lots of claims, but major of them provide no result. You will encounter many such claims associated with products in the broken system of health and nutrition. Making a minor fault in decision – makes a great deal of loss to people’s health, well-being and happiness.
Beginning Of the Problem
As mentioned earlier, a health problem is not due to a few days of careless lifestyle so let’s look over it, how it progresses.
The First Part:
The problem started with the start of the Revolution in Technology. Everything changed as there was an advancement in technology. Eating routine changed as there was a demand for a busy and hectic lifestyle. People started to stay dependent on packed and processed foods as they were convenient to store, cook and eat.
Earlier food was looked like a source of nourishment, now it is promoted as a source of taste. We seek taste in food and it shouldn’t be an excuse to eat anything without considering its impact on health. With passing generation, a new practice emerges. Current habits are the sum of earlier generation habits and today’s, but major habits are those which provides convenience. We have lost the rituals that our ancestors followed, that kept them healthy and protected from today’s diseases.
The Second Part:
With the increased intake of calories, major calories got stored and slowly lead to obesity. With the rise of obesity, health problems also followed.
In case, a person may not suffer obesity, but due to depending on nutrient deficient food and other unhealthy practices, they even don’t receive health-promoting nutrients. Due to lack of health-promoting nutrients risk of the health problem is still there.
Obesity and lack of health-promoting nutrients, lead to many health problems like Cardiovascular disease, Type 2 Diabetes, and other health problems at an early age. Unhealthy eating rituals and habits are degrading health at an earlier stage of life.
The Third Part:
The third part is the age and age-related health problems, which major population goes through. Yet there are many people who don’t have health issues due to age, but major isn’t that lucky. The damages done during the earlier stage of life reflects during the old age.
Cardiovascular disease which was minor during the 40s will be worst at 60s or 70s.
Type 2 diabetes which was minor at the 30s or 40s will get worse at 60s or 70s.
Other health issues in the early period of life will get worse as the damage keeps on increasing as the body loses its ability to repair compared at the age of 20s.
In the upcoming part of the book you will explore:
1. Why and How to Get Started?
For every goal, we need a stronger reason to start. When your reason to get started gets stronger, you will find it easier to motivate when things get tough.
Eating healthy or following healthy habits is not tough but switching from earlier habits is tough, not impossible.
When you have a habit of eating sugar loaded food, you will face withdrawal symptoms when you don’t receive the same amount of sugar or food you usually eat. When your taste buds are addicted to taste enhancer, you will find tough to go without it. There will be many such cases while adopting a healthier routine, but they will simplify within a few days of practice. During that time your reason to start and keep moving will be the key motivator.
As mentioned earlier, the starting phase will be tough so you should be aware of how to add those healthy routines without stressing. When you adopt things and keep making intimidating tasks easier, you start to make great progress.
2. What are the strategies that prove an antidote to rising health crises?
Thousands of strategies fail when you aren’t able to apply in real life.
The second part focus on the strategies that can be adopted for lifetime nourishment, recovery and protection from health problems. These strategies are the core of health and focus on improving relationships with food. It will help you and your body to enjoy the taste, flavor, and nutrients of food.
Processed food is always enjoyed by people as they are loaded with taste enhancer. Healthy food is also loaded with taste and with health-boosting nutrients. We prefer processed food over natural food to get a better taste which is prepared in a laboratory.
On the search for the tasty foods, we stopped looking at it as a nutrient provider, it just became a source of taste. On the quest to taste, we became dependent on unhealthy processed foods. These foods provide the perfect flavor that we crave (as they are designed by the scientist), but can’t withstand the role of natural food which provides health-promoting nutrients and natural flavor.
It’s just the beginning, you will further explore why it’s important to get started with a healthy eating ritual before everything gets complex to find a solution. Sooner you start to take action, sooner you get the result.
All the solution mentioned will be a repair guide for the damage done to the body and its natural functioning.
Why You Need To Change
We are a social being and it’s a reason for every decision or action we take, have an impact on us and others.
When we follow an unhealthy habit and degrades our health, it won’t have an impact only on us but also on our family. Things get worst when you don’t take measures to improve, and it harms us, and it leaves our loved ones devastated.
In the upcoming chapter, you will explore the reason to adopt a healthier lifestyle. All those reasons will be enough to convince you to start a healthier routine because – we are emotional being and emotions can make us do the toughest task.
Reason 1: Energy To Do Anything
For every activity we do like thinking, walking, eating, playing, etc., all need energy. For all these activities we need energy which we get from foods.
Energy crash is common among people these days due to unhealthy eating habits and poor food choice. People aren’t eating food that is responsible for the continuous supply of energy. Without a continuous supply of energy, there is a crash of energy and people aren’t able to complete their daily activity with full enthusiasm.
Daily activity isn’t just the thing we want to do in our life. Some of the common activities we always want to do are like, playing sports or do other physically challenging tasks. All these activities demand a great deal of energy and strength. A healthy eating routine will provide all the nutrients required to increase energy level and physical strength.
People eating healthy foods do every activity with full enthusiasm. They are able to socialize with people during that process, all contributing to a healthy social life allowing them to explore more in their life.
Have you got a plan to climb mountains and explore the beauty of nature?
If you want to explore and enjoy the serenity of nature, you need energy and strength. At your young age, energy will be at peak but it will degrade if proper care is not taken. Traveling world is in everyone’s Wishlist, but during the early age, we are busy in building career and have a time limit. But when we get time and money to do such an adventurous tour, energy is missing.
With age, it’s not necessary to lose energy and strength. Loss of energy happens when proper care is not taken. A nutrient-rich diet provides every nutrients body need to keep the energy level high even at the age of 70-80s.
You don’t need to compromise the excitements that life brings. You can do anything at any time you want, just take care of your nutrition.
Don’t let few false happiness of processed foods degrade your lifelong exciting adventure that a life brings. I don’t promote to quit all the food you like, instead, you can enjoy managing portion control, and consider those foods as a treat, not a meal.
Reason 2: Stress-Free And Healthy Life
A health problem brings a great deal of stress in our families life. It can turn life up and down, and extreme the case of problem equivalent will be the stress.
Health problem doesn’t just affect us, but the whole family as we are emotionally connected with each other. A person in a family stuck with a health problem also affects other members. Health problems like heart disease, type 2 diabetes, or other such major diseases, has the worst impact on emotion and happiness of the whole family.
There are few diseases that can be recovered within a few day or month but what about the disease that isn’t curable. These diseases turn out to be the biggest disaster in a families life. Worldwide thousands of families face such situations, and the rate isn’t going down instead of medical advancement. Technology is making advancement, and they are able to provide life support by treating the health problem for that moment. They provide solutions to the health problem but doesn’t provide a cure.
The only solution, for now, is Prevention, and you won’t need to be dependent on medicine or any equipment for survival.
A controversial point yet worth mentioning…
There are many companies spending huge funds to find a cure for diseases they are spreading. According to them, soon there will a better solution to cope with those problems so they ask to donate them by consuming the products which are the actual cause of the problem. The solution is not yet available and won’t be in the upcoming few decades.
For now, the best option you have is – eat healthy to prevent such diseases rather than waiting for advanced and pricey technology to cure the problem which could be avoided with foods(the cheapest and most reliable till now).
Prevention is better than cure, is the best principle that stands to its point. Preventing any health problem prevents a great deal of stress and pain in life while preventing is easier than curing.
Reason 3: Lower Medical Expense
A stockpile food can be cheaper than the cost of the medical bill.
Health problem doesn’t just affect you mentally it also affects you financially. With a health problem, the cost of medicine and treatment also arrives. The cost to treat those disease can affect your financial conditions. Medical bills are expensive than the foods which could have provided better protection. Yet the importance of food is always neglected and we end up losing lots of money on an expensive medical procedure.
Medical treatment is quite costly and it leaves with a deep crunch. Many of the time, every penny of saving ends up in medical cost leaving the family in deep crises.
Staying healthy is not costly and can avoid the upcoming financial crises. Smarter you invest in the food today, better will be the health and financial condition in the upcoming year.
Reason 4: Healthier Family And Society
Our own and our families health depend on our decision. The better decision we make today, better will be everyone’s future. Yes! Our nutrition choice can have an impact on our future generations health, well-being and even in the academic field.
Beginning before the birth of child…
Food choice made by both parents will have a great impact on the child’s growth and development.
Male: A healthy nutrition and habits will be the deciding factor of sperm’s health, and a healthy sperm will be the foundation of a healthy baby.
Female: When a child is developing in the womb, the health of the mother will have a direct impact on the supply of nutrients to the baby. Women should take care of their eating habits a few months before she is ready for a baby. When the sperm starts to develop into a mature baby, the nutrient supply and health of the mother will support the development of the baby. It will be a deciding factor, of child intelligence, immunity, and possibilities to adapt better.
At the early stage of development, there is a demand of nutrients for the healthy growth of the child. Lack of healthy nutrients due to an unhealthy diet will cut the supply of nutrients thus interfering with proper development and it reflects in the child’s future health condition. Also after birth, a child needs healthy food. If you have a routine of eating processed food, children will also adopt that routine and follow it. The food habit they adopt at an early stage will be the base of their choice of food in the future. Unhealthy food choice is one of the riskiest chance a parent would take with their children’s future.
Right investment in healthy food and habits will pay off with a healthier, stronger and smarter baby who will have a better future.
When parents take the responsibility to make their family healthy, they can do with ease. The changes may not be sudden but slower changes will let their family adopt healthier food taste. They can train themselves and their children to eat healthily and soon taste buds don’t feel the need for processed food in the coming few weeks.
It’s your responsibility to keep your family healthy. When your family starts to make progress, you can promote healthy eating strategies among your friends, giving them chance to enjoy the same benefits you’re enjoying. When everyone starts to take charge of his or her family health, soon every family in society starts to get healthy. You can help to bring changes in friends or relatives health, the smallest way possible so that they don’t miss the benefits of having a healthy family. By allowing others to improve their quality of life, you can bring a positive impact in other’s life.
How To – Power Of Slow Changes
In the beginning, you will be energetic to start with anything you come across to achieve the goal. As you start with the routine, you start to get overwhelmed. Soon you find it difficult to continue, and within a few weeks, you prefer to quit. Major of failures are due to this single reason, so there is a need of fix before moving towards any resolution or goal.
The biggest hurdle while achieving any goal is, a plan to make incredible progress in a short period. When you get started with a goal, you aren’t aware of how the body will react to the action you take. When all of sudden you switch your routine, the body finds tough to handle those stress. As your body isn’t habitual to these routine, it leads to a great deal of stress.
Changes shouldn’t be a source of stress.
Studies have shown that stress hormones compel us to do whatever we’ve always done to calm down or activity responsible for the release of dopamine with least effort. If it feels that a fitness routine is responsible for stress, it will compel to quit to cut the stress level. Eating cakes is pleasurable as it is responsible for the release of dopamine, so when you don’t get enough dopamine level that you use to get earlier, it will compel to eat even you don’t want to. All these stress and its negative response of the body is due to quick changes.
When the problem is quick changes, then the solution is the opposite; slow changes. For a lifelong healthy and fit life remember this mantra: Go slow but make constant improvement. Make a change at a time. Be patient and mindful of what your body is telling you.
Whenever you plan to make changes in your life, it is for a better life, not additional stress. When you adopt changes slowly, one at a time, you will find it easy to adopt without additional stress. By making slow changes you listen to your body so it doesn’t resist those changes.
When you are addicted to processed food for a long time, it is tough to quit suddenly. You get addicted to those foods as they provided you the rush of dopamine (a feel-good or pleasure hormone). As you have been exposed to an excess amount of dopamine for long, your dopamine receptors are down-regulated thus accepting fewer dopamines. To get the same level of effect you have to eat more. During that period, if you stop eating food that gave the boost of dopamine, you will feel the craving for those foods. Your stress level sores high and you will be forced to eat food responsible for dopamine rush with or without your will.
It’s a common problem and for this reason, they are not able to stick to their healthy eating routine. It takes around 3-4 week for the dopamine receptors downregulation, also to bring back to its normal state will take a few more weeks. To avoid any withdrawal symptom due to the sudden drop in dopamine, change in eating routine should be done slowly and gradually.
When you slowly cut the portion of processed food from your diet, you still receive dopamine but less than earlier, but you can resist with little willpower. As you keep on reducing the processed foods there will be a little drop in dopamine supply, and its best than cutting all of sudden which leads to withdrawal and craving. In the meanwhile, your dopamine receptors start to function normal thus it starts to accept more dopamine than earlier. So with this, you get enough dopamine by eating less processed food. Also, healthy foods are also responsible for the release of dopamine and you don’t need a large serving of foods like those with processed food. The reason may also be satiety and fullness in fewer calories will not allow you to overeat, when you eat a healthy and balanced meal.
When approaching towards a lifetime changes, you will come across two approaches:
- One new healthy habit at a time
The all-or-nothing approach should be avoided in any condition.
US researchers at Baylor College of Medicine in Houston compared the success rate of people who took an all-or-nothing approach (to quit unhealthy food, cut sodium, add fitness routine, and other at once) to that of people who adopted one-new-habit-at-a-time.
After 18 months period,
In the all-or-nothing approach group, just 6 percent of the volunteers maintained all their new habits.
While in the one-new-habit-at-a-time group, had the major success rate with lowered cholesterol, high weight loss rate and they stuck to their fitness routine. The success rate is high among people with slow changes as they were able to continue for an extended period of time.
When you adopt a fitness routine it is suggested to start slow. The body takes time to adapt to a new level of activity, so it is important to not rush things and make exercise uncomfortable and painful.
Don’t consider small changes isn’t a worth. A 12 week of exercise can increase muscle power those equivalent to three decades of lost strength.
Small Changes and Compound Effect
Experts agree that making small but consistent changes is the best way to adopt and maintain a healthy eating routine. Aim for one or two change each week – but no more.
Don’t think little changes mean less benefit. A little tweak – switching from white bread to whole-grain bread, sweetened drink to unsweetened iced tea, fitting 10 minutes in physical activity; adds up the great benefit in the coming month or a year.
- Add an extra portion of vegetables and cut down potato;
- Eat nuts instead of unhealthy snacks;
- Focus on losing 1 lbs each week rather than 2-3 lbs;
- Add more veggies and beans to breakfast than sugar ladened processed foods
When adding small changes every week you get the compound effect after a few weeks. Within a month you will have 4-6 healthier habits. When you continue for an extended period, you will have a stack of healthier habits. As you follow those healthy habits you will get a compound effect in the result. You will achieve your healthy weight, lower cholesterol, improve strength, and there will be many good things going inside your body.
As you start with small changes, you start to build a momentum. Your body starts to receive healthy nutrients so it starts to repair from its past damages. As changes are small and with habit (act done with the least willpower or conscious decision), your life starts to simplify. You don’t feel stress while adopting a healthier practice, so the body doesn’t resist change.
Key Traits To Adopt For a Lifetime Healthy Life
1. Learn To Be Patient
The biggest secret to achieve a healthier body is to build healthier habits. With unhealthy habits, you have to spend major time and cognitive energy on making healthier choices. The more time you spend on making the decision, quicker you find it tough to handle. Soon the routine gets tough to handle, you find it easy to quit.
If you want to stay healthier, you need healthier habits. It takes two to eight week to build a habit (second nature). The longer you stick with the routine, better the lifestyle you will build. It will take time, so learn to be patient.
2. Be Consistent
Planned 3-5 days of exercise per week, decided to add 1 serving till it becomes 6-7 serving, will walk 30 minutes, or have other decided plans.
When you plan to make changes, you need to make time for that action. You need to be serious about the task you plan, and stay consistent with that practice.
If you decided to maintain a daily log, then do it without missing a single day. Missing a single day will break the chain of habit formation. To build a habit you have to be consistent.
3. Get Support
“Learn from the expert. You will never live long enough to learn it all for yourself” is a great principle of success said by Kop Kopmeyer.
To achieve a healthy and fit body, you need to know about your body better, how it works, what it needs, best ways to adopt anything, and much more things; summing up lots of things to learn which requires lots of time. But it shouldn’t be the case, you can find expert or people who have been through it. They will provide you with better guidance and cut a few months of wastage that you might spend on trial and error. So with better guidance and understanding, you make faster progress.
You can find support online, by reading books or consult a dietician, or by joining a gym.
4. Small Changes Have Compound Effect
It takes time to build habits and looks like a small change. When you slowly build multiple healthier habits and keep following in every part of life (eating, fitness, cutting unhealthy addiction), you will find out a great change in a few months. Daily little effort will add to give a great result in the form of Compound Effect.
Now it’s time for the execution – to achieve a better health, healthy weight, energy, and longevity. Enjoying a disease-free life is not a tough task, but today’s modern lifestyle has made it. In the upcoming chapters, you will learn few but the most effective strategies to make your lifestyle healthier within the coming few weeks. You won’t need months to notice the difference with the routine.
Within a few days, you start to notice changes in your energy level. Slowly your immunity improves, cholesterol Level lowers, you feel lighter, and there will be many more changes.
Lack of healthy nutrients, health problems get a chance to thrive, and in presence, it starts to repair itself.
Now it’s time to take action to supply the body with enough nutrients to start its repair process. Repairing the damage done to the body might look tough but stay assured it’s not. Make a slow but a consistent effort and be patient; soon you start to reap benefits, within a few weeks of practice.
1. Make More Than Half Of Your Diet Beans, Vegetables and Fruits
When you are looking to improve health, slash the risk of heart disease, cut cholesterol level, prevent diabetes, improve immunity, stay protected from cancer, and many of common health problem – food will stand up to the promise. Even in today’s time, there are few civilizations who live a long life and have a lower chance of chronic disease.
You can find some of the healthiest and longer living population in Ikaria (Greece), Okinawa (Japan), Sardinia (Italy), Loma Linda (California) and Nicoya Peninsula (Costa Rica).
What’s The Secret Of Their Health?
Choose any of the healthiest population, you will find one thing common, it’s their diet – major of their food intake is from beans, fruits, and vegetables. More than half of their diet consists of beans, vegetables, and fruits. The reason behind their health is the food choice that provides them double the antioxidants, calcium, a good amount of protein and other nutrients.
The modern diet is a rich source of calorie but doesn’t provide the daily recommended intake (RDA) of the other nutrients. The people eating food loaded with extra antioxidants, and other nutrients don’t have any negative impact as they receive from a natural source. They get good carbohydrate which is complex, which take more time to digest and release energy slowly. While a high amount of antioxidants like Vitamin C and phytonutrient, protect cells from free radical damage.
There is no big secret of those healthy living population, they just stay dependent on natural foods provided by nature. If you consider staying healthiest, stay dependent on food available in natural form.
A source of food we eat is responsible to start a life-cycle. Hence those foods contain every nutrient which plays the role of nourishment and protection. When we eat that nutrient-rich food, we receive those energy and health-boosting nutrients with the least effort.
Plant go through a long period of photosynthesis to produce nutrients for them, and we receive those within a few moments when we eat them. Plants long months of effort and our short effort of picking and eating them can provide nutrients responsible for our health and longevity.
Instead of ease to receive those vital and healthy nutrients, major are neglecting such food. The end result of such ignorance or mistakes has directed the world towards unhealthiest time. Foods responsible for health and vitality, now it is responsible for the health crises. The rate of obesity has caught pace, heart disease has become common, cancer risk are high, and there are many health problems in the list.
Whom Should We Blame?
As you have heard the common phrase, “You’re The Average Of The Five People You Spend The Most Time With”. It resembles both – type of person we become and personality trait we adopt. It even includes the habits we adopt, and success level we attain, all are learned from the person we stay the most.
The phrase or rule is even applicable to our health, habits, routine and well-being. We are in the time were we stay busy spending major time in academics studies, work, and other activities. We stay busy doing something or other and forget to make time for our health. We don’t make time to make sure what & when we eat, how much we eat and it impacts health.
As we don’t take care of these few critical things, we start to eat what others prefer to eat, where they eat, the way and even quantity. We adopt mostly every possible aspect of the habit of our friends. If you stay among people who are aware of their habit, routine, and their consequences, you start to learn and adopt those habits. If not, you will surely adopt things blindly without giving a second thought.
Do you know a major of our eating choice are made by food giants and food chains, not by us?
We keep on changing our eating style with passing months and year. Every year you will find new food products are launched and we accept them in mass scale. We adopt in mass scale due to heavy marketing about the products.
You can compare the food you liked a year back with today. Cereals or drink has changed lots, new products launched, we started to eat cereals for breakfast as they were promoted, and the list continues.
Now coming to the solution…
The population of healthiest people is that they follow the basic rituals those followed by their ancestors. They have faith in their eating rituals those followed by their ancestors, a decade ago which nourish and protect them from the common health problem.
Do you need to be among those civilizations to eat those types of food to gain the benefits they reap?
You don’t need to be from their culture to eat like them. You can eat the same way they eat, receive the same amount of nutrient, and live long as they live. We human, are intellectually developed to adopt and adapt any routine in the shortest time period, which is the reason we adapted to become the smarted species on the planet.
As we are the smartest species, it’s just a moment of a few days or week to learn and adopt habits of other cultures. Follow what the healthiest civilization follows and become the same from wherever you are on the planet without the barrier of the region.
The secret, habit or say ritual followed by the healthiest population on the planet – they eat lots of beans, legumes, vegetable, and fruit. These foods are rich in antioxidants and other phytonutrients – the cornerstone of healthy, long-lived populations around the world – a reason for the lower risk of heart disease and many other types of cancer.
Okinawan people’s diet was found to have three times the recommended level of Vitamin, almost double the Vitamin E, and other antioxidants intake was really high. Intake of calcium, magnesium, and phosphorus was also higher than required for bone health and high blood pressure. It is possible due to the intake of good carbohydrate, a source which is loaded with other healthy nutrients.
Search For Superfood
“Superfood” a modern term used by people to certify food as the healthiest food on the planet due to its nutrient content. The term is used to signify the importance of food, its richness in nutrient, it’s possible role in nourishment, and ability to protect us from health problems.
Do you need to worry about the superfood terminology or depend on some basic foods available?
If you are looking for superfood, then have a look over your local farmer’s market or the food section with fresh and unprocessed foods. You will find varieties of food like vegetables, fruit, and legumes – beans, peas, soya beans, peanuts, and lentils. All these foods deserve the credit of superfood and should be the major portion of your diet. When more than half of the diet are beans, fruits, and vegetables – you receive more nutrients than required.
More nutrients aren’t bad when you get those from natural food as they will be low in calorie – providing you the calorie you require. While low in calorie and dense in antioxidants, calcium, phosphorus, magnesium and other nutrients – it supports overall health.
When you consider eating beans and legumes in your diet, you can eat until you are full. You can eat them without the worry of the calorie as they are satisfying enough that you really can’t overdo it, as long as you watch the added fat.
Beans are the antioxidants superstar – low in calorie yet abundant in antioxidants. On analysis of the antioxidant content of food, red bean came first, followed by red kidney bean and pinto bean in second and third place, respectively. They are also loaded with fiber and a great source of protein.
Another great food on the list that shouldn’t be missed. Beans are a great source of nutrients yet they will lack few nutrients and flavor – those gaps can be filled with abundant intake of veggies. Vegetables are a great source of nutrients when they are fresh. The longer it takes from the farm to plate, more the beneficial phytonutrient and antioxidant are lost. Vegetables are more nutrient-rich when they are fresh, and to get maximum nutrient from each meal – eat seasonal and fresh harvest from your location.
Vegetables can be used as a salad, the main dish, and added to other dishes to improve nutrient, taste and flavor. There are many ways to add vegetables to your diet- you get more nutrients when you add more vegetables.
There is a mixed review on the consumption of fruits and its effect on health. Instead of many controversies – fruits are also a superfood that shouldn’t be missed. The problem associated with fruits are its sugar content, and in today’s time sugar is considered as the evil. Yet to be clear, it is the processed sugar – the main culprit not the natural source of food. Excess sugar in any form of diet will end up stored as fat.
Fruit surely contains sugar but they are also a great source of antioxidant and fiber. To get benefit from fruit you can add a serving of fruit. People who have diabetes are prone to big blood sugar swing – they should eat in moderation or can avoid if they wish.
Supernutrient – Antioxidant
Antioxidants are among the most controversial topic in nutrition and health. It has gained popularity due to health benefits and its conflicting results.
The benefits include protection from major chronic diseases like cancer, heart diseases, type 2 diabetes, and other diseases related to free radicals and inflammation.
While the conflicting result says the antioxidants can lead to health issues, but those results are due to supplementation. For now, focus on the intake of antioxidants through food as it’s the best source.
Many claims are made by researchers about the role of antioxidants and the way it works, but, it’s not clear how they protect depending on a certain condition. The food we eat or the foods available naturally are loaded with other phytonutrients which increase antioxidants ability, is still not known. Whenever we look over a food, we consider its main nutrients but they contain lots more nutrients and they might be adding more benefits to our health.
Getting benefits from supplements is still controversial due to its conflicting result. The actual data is yet to be explored, but whatever may be the result in coming time, we still need antioxidants.
What are Antioxidants?
Antioxidant are compounds produced by plants to defend themselves from the process of oxidation. When a plant goes through photosynthesis, it leads to the production of the high amount of oxygen. To deal with oxygen and prevent damages, the plant produces antioxidants in defense. The antioxidant produced by plants to protect itself from oxidation and other damage, enter in our diet when we eat them.
Just like a burning fire need oxygen, every cell in our body needs a steady supply of oxygen to derive energy from the digested food. Everything comes with a cost, when we consume oxygen, energy is released required to sustain life but it also leads to the production of free radicals.
Free radicals are a highly unstable molecule that can damage healthy cells. They are highly active because they contain an unpaired electron. Electrons prefer to pair up to become stable, so these free radicals prefer to search molecule to steal an electron. This stealing of an electron leads to the production of more unstable free radicals. The matter that has lost its electron in this manner is said to be “oxidized”.
To stop such stealing of electrons from a healthy molecule and prevent damage, antioxidants play an important role in neutralizing those free radicals.
Excess accumulation of free radicals is known as oxidative stress. Oxidative stress can damage DNA and other important structure in your cells. Chronic oxidative stress can also increase the risk of chronic diseases like heart disease, type 2 diseases, and cancer. [
To handle such negative impacts of free radicals, nature has provided foods with health-boosting antioxidants into fruits, beans, vegetables, grains, and even spices.
In one Australian study of 435 women and men aged 70 and older, those who ate mostly healthy foods has the fewest sign of wrinkles. When you eat that food you will also receive lots of health-boosting compounds.
There are many more studies that highlight the importance of including healthy foods. You don’t need to know each antioxidant or how they work to get the benefit. Load your diet with those foods and you will gain those nutrients working for you. If you ask healthy people the secret of their health, they will simply credit food who may not be aware of the nutrients.
To get the benefit, you need to take action even you have the least knowledge, the same rule applies to healthy eating. Start and keep on improving your knowledge and actions – to be on a pursuit of continuous improvement of health.
Effective Strategies To Eat More Beans, Fruit, and Vegetables
- Add beans to everyday dishes – with rice, soups, with pasta sauces and add extra to toast. Add possibly in every dishes where they can be added.
- Blend herbs, garlic, olive oil, or other flavoring and use as a dip for vegetable snacks, spread for sandwiches
- You can eat canned beans, just drain out water which contains salt
- Use beans as a garnish to add in salads, vegetables or pasta.
- Boiled beans with added spices and vegetable can be a part of breakfast or lunch, a few times a week
- Add flavor to vegetables with different combinations like olive oil, herbs, sauce, stir-fried with curry
- Start dinner with a salad
- Vegetables in afternoon snacks
- Load vegetables in pizza with the combination of herbs
- Add more veggies to the soup
- Choose seasonal veggies to get most of fresh and to enjoy the taste
- Vegetable smoothies with added combination of fruit and nuts
Mind over the oil and salt you add in your vegetables or salad. You can try herbs and spices to make veggies salad or dishes while limiting the salt and oil. An excess amount of salt and oil can cut the benefits of vegetable. Oil intake increase calorie intake, so limit it and find a better substitute and mind over the quantity you use.
- Drink fruit smoothies rather than fruit juice
- Eat fresh fruit instead of packed or processed fruit substitutes
- Keep frozen food in your hand or at your workplace
- Have a piece of fruit with your breakfast or dinner
- When you feel a sweet craving, eat a serving of fruit
That’s all you need to get started with adding superfood to your diet. Try to add beans and vegetables in every meal, gradually increase the serving. While adding fruit, eat in moderation when you have a concern with calorie or blood sugar swings. You are now ready to make a better combination for your daily meal and enjoy the same benefits the healthiest people around the world get.
2. Eat More Whole-Grain Foods
The whole-grain marketing hype you go through is not a new concept. Today lot’s of whole-grain products are launched as a whole-grain food. Whole-grains are marketed as the best food, and surely they are – let’s unfold how and what type of whole-grain food.
Unprocessed food those weren’t stripped out of its nutrients has been eaten for a long time. But in the past few decades, food processing has become a trend. The fiber in whole-grain provide it a beneficial property, but those fibers are stripped out from grain during processing. Processed foods are made from whole grain, but that doesn’t mean processed food are equally healthy as a whole grain.
Processing of foods starts with a whole-grain – the seed or the kernel of a plant in its complete form.
A grain has three parts:
Endosperm – Contains starch and protein
Bran – Rich in fiber, minerals, and phytonutrient
Germ – Contains Vitamin B, Vitamin E, and other antioxidants and minerals.
The final products of whole grain are “white or refined grain” like white flours or white rice, stripped of their most nutritious parts – the bran and the germ. These refined grain or the flour are used to prepare a major range of processed foods. As the fiber are removed from the grain, the products produced from those grains taste different and even the shelf life of products increases. It’s a common example of a food, that tastes great but doesn’t need to be healthy.
Does fiber really taste bad?
A fiber doesn’t have any taste, but that’s not the reason to remove. The processed food we eat is stripped out of fiber just to make food appealing to our taste bud and get us addicted to it.
The simple fact we love about processed foods is the way it digests and changes our mood. Our mood changes with drop and the rise of blood sugar level. When we don’t eat food for long, the blood sugar drops and it promotes to eat food to bring back blood sugar to a normal level.
When we eat a processed food – it’s just left with the simple carb (sugar) and there is no need for digestion. Body readily absorbs simple sugar and boost energy resulting boost in serotonin – a feel-good hormone that cuts cortisol (stress hormone), and it’s the reason we feel good after eating chocolate or cake.
Looking at the actual problem…
When we eat processed food stripped out of fiber and other nutrients, we eat excess calorie due to lost hint of fullness. Fiber is also responsible for signaling fullness and slow digestion resulting gradual release of sugar, thus preventing quick blood sugar surge thus cutting the need to store excess sugar not usable for that moment as fat.
Processed food has increased the burden on health as the food people prefer are damaging their health. Lots of damage has been done and still, they aren’t aware of the damage they are doing to their body with the food they like the most.
Health crises start with sugar surge, later moving to type 2 diabetes, even heart disease due to lack of protecting nutrients, even other health problems follow. The health problem is not due to abundant food or overeating, but due to lack of healthy nutrients. Suppose your meal is rich in fiber, you will eat less without trying.
Technological advancement has boosted the production and supply of food but wasn’t able to provide a healthy food. The food intended to nourish and protect are responsible for health crises.
There are still some healthy processed foods as they aren’t heavily processed to remove nutrients, like oats. Oats are least processed and made available as rolled or cut oats. They are crushed but their nutrients aren’t removed, leaving those processed oats healthy as it was in its unprocessed form.
How Much Fiber is Enough?
The American Heart Association Eating Plan suggests the total dietary fiber intake should be 25-30 grams from food, not supplements.
Despite recommended intake,
Fiber intake among adults in the United States averages about 15 grams a day. The fiber intake among British adults averages about 12 grams a day.
The recommended fiber intake is about 25-30 grams but your goal should be 30-40 grams a day.
A large study in ten European countries found people eating average 35g of fiber per day has slashed their risk of bowel cancer by 40 percent, compared to those who ate only 15g fiber daily.
Fiber-rich diets are found best for weight control, lowering blood pressure, cut heart disease risk, and much more. Lots of studies had been done and proved fiber as a vital and health-boosting nutrient.
Fiber is a nutrient which isn’t digested like other nutrients but its importance can’t be weighed on a single reason – we can’t digest fiber. It maintains satiety, slow down digestion, and support healthy detoxification.
When we eat whole food like whole-grain, fruits, nuts, beans or vegetables; it is packed with carbs, protein, and other nutrients. All these nutrients nourish the body when they are broken down. Among those nutrients, fiber (fibrous carbs) is present in those foods. Without the presence of enough fiber, digestion of food speedups thus emptying of the stomach is quick. In presence of fiber, the digestion of food is slow, releasing calories slowly, and it delays emptying of the stomach. So you don’t feel hunger pangs as there is no blood sugar rollercoaster.
The current role may not look like a big deal but during a long period it is a single most crucial reason – people eating high fiber or whole-grain have a lower risk of diabetes, heart diseases, other health complications, and also have a healthy weight.
Fiber also plays an important role in detoxification by making stool bulkier, which stimulates the digestive system to keep things moving. With the smooth functioning of the digestive system, detoxification is perfect, thus helping to get rid of toxin easily. These toxins – byproducts produced during digestion, free radicals, and other waste; are flushed out of the body with healthy fiber intake, thus preventing potential damage those waste can cause when stayed longer in the body.
What About Fiber Supplements?
The benefits that fiber provides made it quite popular and due to increased demand many supplements were made available, for convenience. The benefit of fiber from supplements is yet not known, so it’s best to eat whole foods like vegetables, fruits, whole-grain, beans, and nuts.
During research, single nutrients are focused, but the benefit associated with a food is due to multiple nutrients working together. During the research, fiber in some food are highlighted as beneficial but other nutrients of that food worked with fiber to double the benefit. Multiple nutrients in food work together to improve health, so considering just one nutrient isn’t appropriate. A whole-food contains fiber with antioxidants and phytonutrient providing protection from many of cancer.
French researchers analyzed diets and health of 6000 people and found that eating fiber wide varieties of food types provide different benefits:
Whole grain – Best for weight control, lower blood pressure and reduce levels of heart-threatening homocysteine in the bloodstream
Fruits – Controlled belly fat and cut blood pressure (fiber in the tiny seeds)
Vegetables – Lowered blood pressure and homocysteine
Nuts – Best for weight control, and belly fat and controlling blood sugar
If you are eating a wide variety of whole-food major of time, you won’t have to worry about your fiber intake. Start to add more food varieties in your diet to meet your fiber need from multiple food sources rather than 1 or 2 food type.
Some Healthier Food Options To Increase Fiber Intake
- For a brown bread switch to whole-wheat bread,
- Switch to brown rice from normal rice,
- Try whole-wheat pasta over regular pasta,
- Switch bulgur wheat over macaroni,
- Switch to bran flakes or other bran cereal over cornflakes,
- Whole-grain cereals over crispy rice cereals,
- Old-fashioned or quick oatmeal over cereals,
- Popcorn over regular crackers.
Add more serving of beans than you ate earlier and add vegetables and fruits to your diet.
While increasing your fiber intake start slowly, don’t bulk your diet with lots of fiber all of a sudden. With a quick increase in fiber intake, you can get intestinal gas, bloating and even cramping pains.
Start to make a slow change in diet plan. Increase your water intake. Prefer to go slow by making weekly changes or whatever possible.
The first week: Switch to brown rice, add 2 serving of beans.
The second week: Change bread to whole-grain bread, increase 1 serving of beans, add a 1-2 serving of vegetable.
The third week: Add nine serving of vegetable and fruit.
If you feel bloated while adding up fiber-rich food, reduce fiber intake for a few days and add when you feel comfortable. As body become comfortable, start adding and keep on making a small change till you eat whole-food in major of your diet.
What to Eat?
If you want to eat bread, then choose whole-grain over white bread or brown bread. The difference you can read in the label and their fiber content. On an average, white bread has 1.5g, brown 3.5g, and whole-grain 5g – nearly three times as much as white bread.
Oats is another great choice for breakfast over any packed sugar -loaded cereal. They are loaded with health-boosting nutrients and provides soluble fiber. Soluble fiber traps cholesterol-rich bile acids in the intestine and eliminates them, thus lowering LDL cholesterol as there is less cholesterol to absorb into the bloodstream. A bowl of porridge (about 225g) a day cuts cholesterol an extra 2-3 percent.
You can choose whole-grain cereals on an alternate day.
When you are following a healthy diet, you don’t need to eat a single food type, eat varieties although whole-grain. Someday you can choose oats in the breakfast, other days choose eggs with veggies added.
You can add fruit and nuts to your oats to improve its taste and nutritional value.
Make all your sandwiches on wholegrain bread.
Boiled brown rice taste great with beans curry.
Add whole-grain flour over white flour in preparing any dishes.
3. Eat More Good Fat
Fat is the most controversial nutrients who had got a bad rep since the 1980s, during the formative years, while we just started to talk about health and nutrition. Yet, over those controversial claims now we are realizing its potential and their positive effect on our health.
Fat has a very long history of mixed reps, good as well as bad. Still, there are many misconceptions and it won’t clear out easily. It all started when we were looking for the rise of health problem, how nutrients work and how it impacts our health.
During earlier period fat was claimed for the rise of obesity and health problems like inflammation. But the actual problem was missed, the type of fat which are unhealthy wasn’t clear.
Fat is of three types as mentioned in Shredding Complexity:
Best Fat – Unsaturated Fat (Omega-3, Omega-6, and Omega-9)
Not So Good Fat – Saturated Fat
Worst Fat – Trans fat
Omega-3 fatty acid is the most important fat required to control inflammation, support brain health, prevent chronic health problems such as heart disease and arthritis. Your focus should be to increase Omega-3 rich food.
Another fat, Omega-6 is also required to control inflammation but excess intake is also responsible for inflammation. The problem is that our intake of Omega 6 has surpassed Omega-3. Due to this reason, the ratio of Omega 6 has increased 15-30 times compared to Omega 3.
The problem is with dependency on processed foods prepared with corn, soybean, sunflower oil – all are top sources of Omega-6. Grain fed meat, egg, and milk have high Omega-6. The problem is not only with increased Omega 6 intake but also lack of Omega-3 fatty acids is responsible for increased inflammation.
You don’t need to worry about Omega-9 fatty acid intake, you get enough from food and body can produce in presence of Omega-3 and Omega-6.
The not so good fat- saturated fat intake should be controlled in the diet.
While the worst fat- trans fat should be avoided when possible, my suggestion run away from such food as soon as possible.
Inflammation has increased with imbalanced intake of Omega-3 and Omega-6 fatty acid. The solution is to increase the intake of Omega-3 rich food as they can ease up inflammation, ease arthritis pain, relieve asthma, and even cut the risk of depression.
In the long run, good fat may cut the risk of dangerous heart arrhythmias (out-of-sync heartbeats that can lead to a heart attack), high blood pressure, stroke, cancer, diabetes, and even Alzheimer’s disease.
Other than these benefit, fat has many other roles which are the foundation of health like:
- Fat enhances the flavor and texture of food.
- Fat keeps your skin from being rough and scaly.
- Fat helps to absorb fat-soluble vitamin A, D, E, K
- Fat boost brain power.
Fat is required to absorb Vitamin A, D, E and K, which will be lost instead of eating abundant fat-soluble food. These vitamin plays a very important role and has a great antioxidant property. If your diet lack fat, your food won’t taste good and it demotivates to continue a healthy diet. Healthy fat improves food flavor, nourish the body, and prevent unwanted eating through fast food.
Where to Get Healthy Omega 3 Fatty Acid?
We can get healthy fat from plants such as nuts, olive and beans and also from most fishes. You can increase your Omega-3 fatty intake through these foods.
Fish delivers high quality, high-concentration of omega-3 fatty acid. With a good source of protein, fish is not high in saturated fat. The American Heart Association recommends eating fish at least two times a week. You will find a high concentration of omega 3 fatty acid in fish like salmon, mackerel, herring, lake trout, sardines, and cold water fish. They are the richest source of powerful Omega 3- EPA and DHA.
Three serving of fish a month can cut your risk of stroke by 40 percent; two serving a week could slash off heart disease by 59 percent. You can add more serving of fish by cutting high-fat meat intake. Looking for protein-rich food, then choose fish as they provide protein, healthy fat and cuts saturated fat those from meats. By cutting high saturated fat foods from your diet with a better alternative, you cut the risk of heart diseases.
The biggest concern with the fish intake is with environmental toxins like methylmercury, PCBs(polychlorinated biphenyls) and DDT (dicholorodiphenyl-trichloroethane). However, the fish that accumulate high amount of mercury is larger, predatory fishes – such as shark, swordfish, and marlin, king mackerel, tilefish. Tuna has also a high level of mercury so it is recommended to limit its intake, especially for pregnant women.
You can also eat fishes like shrimp, pollock, prawn, and catfish. Generally wild fish are low in mercury so they should be the priority. 2-3 serving per week is enough to get benefit from fishes.
2) Nuts and Seeds
Nuts and seeds are a healthy source of heart-healthy monounsaturated and polyunsaturated fatty acids. They make a perfect companion for health due to their healthy fat and other nutrients. You can eat during snack time, or add to smoothies or salad dressing.
Nuts are a dense source of energy and for a 100 calorie of snack you all need;
8 walnuts halves;
7 to 8 macadamia nuts;
1 tablespoon of peanut butter.
They are a high source of energy so its recommended to have a control over its intake. While considering its calorie, they are rich in nutrients, provides better satiety than high calorie processed snacks. Snacking on fulling and nutrients rich nut is still a better option than snacking on processed snacks those high in calories but no nutritional value.
The final food on the list is oil, the source from where we get most fat in our diet.
We use oil to cook food, to garnish salad, and major of the food preparation needs oil. If you use soybean, sunflower, or corn oil – your diet is dense in Omega-6. You can get healthy Omega-3 fatty acids from oils like olive, grapeseed, walnut, and pumpkin seed, so choose oil wisely for the cooking purpose.
Also, you should choose oil depending on its smoking point. Oil can have low, medium, or high smoke point. Smoke point is the temperature at which an oil starts to smoke, it tells, how much heat an oil can handle.
Low Smoke Point Oil: They can’t handle the heat so are best used for dips, salad dressing, marinades. Walnut, flaxseed, and extra-virgin olive oil are low smoke point oil.
Medium Smoke Point Oil: They can be used for sauce making, stir-frying, sautéing, and oven baking. Olive, canola, coconut, grape-seed, sesame oil are medium smoke point oil.
High Smoke Point Oil: They can withstand high temperature so are best to cook meat or fish making them suitable for, panfrying, and browning. Safflower, sunflower, peanut are high smoke point oil.
You should use oil depending on the purpose as deep-frying with low-smoke point oil can damage the oil property and aren’t good for health. When a oil is heated past its smoking point, it generates toxic fumes and free radicals, so use oil depending on the purpose of cooking.
Throughout On Overeating Fat
Each nutrient has its own role; we need carbs, protein, as well as fat to balance the nutrient intake. Overeating any one nutrient due to certain claims of its effect on weight loss and health won’t provide the same benefits as intended. Your daily motto should be to eat all nutrients or say varieties of food. Don’t let any claims to cut down other nutrients- balance is key for healthy eating.
When you eat healthy food from varieties of sources you won’t have to worry about overeating. Add food that contains fat in each meal to improve meal taste and flavor while allowing to improve absorption of fat-soluble fat. Don’t let any claims of fat making fat to skim fat from your diet. Weight gain is not due to healthy fat, it is due to unhealthy fat and sugar-rich processed foods. Also, excess consumptions of meat and beef contribute major of saturated fat intake, so its recommended to limit its intake.
Good fat is healthy when we eat the right amount. Eat high-quality fat in moderate amount as a part of a balanced, whole-food diet. Don’t forget to enjoy fat-rich food and don’t overeat, no matter how healthy it is.
4. Eat Lean Protein
Protein has gained mass popularity and no doubt its worth the praise. It is found virtually in every part or tissue of the body, in muscle, bone, and skin. It is an essential nutrient required for building the body’s muscle cells, bone cells, blood cells, provides strength to muscle and boost immunity. They are even required for the production of hormones, enzymes, antibodies, collagen, virtually every cells and organ of the body.
The above reason isn’t the fact behind its popularity. It gained popularity for its role in weight loss and weight management. The rate of obesity is rising with passing years, and its the biggest concern. Obesity should be the secondary concern, while health problem due to obesity should be the primary concern.
Case 1: For obese people, if they don’t regain their healthy weight, the risk of health problem doubles every passing year.
Case 2: For those who lost weight with unhealthy strategy, the risk of health problem is equal or higher due to the side-effect of the diet and even those weight loss aren’t permanent.
In both cases, you are doing harm to your body but in different ways. For both concerns, we are going to look over protein role.
Consider Case 1: For obese people, if they don’t regain their healthy weight, the risk of health problem doubles every passing year.
Obesity is a common problem these days but it won’t be if you dedicate yourself to follow a healthy eating routine. The reason behind the weight gain issue is overeating calorie which ends up to be stored as fat. The reason to overeat calories – imbalanced nutrient intake, lower satiety and, frequent hunger pangs.
Protein is a nutrient which breaks down slowly thus slowing down the digestion of food resulting in a slow release of sugar. As there is a slow release of sugar there won’t be a spike in blood sugar, cutting the need to store sugar as fat. While there will be a continuous supply of energy so the body doesn’t feel the need to eat more.
When you are trying to lose or maintain weight – foods rich in protein will be the perfect companion. Eating healthy protein source will be a healthier practice to regain healthy weight without doing any damage to the body. When you achieve a healthy weight through a healthy eating routine, the body receives enough nutrients responsible for improved health, thus increasing longevity.
Case 2: For those who lost weight with unhealthy strategy, the risk of health problem is equal or higher due to the side-effect of the diet and even those weight loss aren’t permanent.
Importance of protein is highlighted for quick weight loss, but it even has drawbacks, not due to nutrient instead with the use, source, and strategies.
Any nutrients available naturally are not unhealthy, but excess consumption of any healthy nutrient is not good, no matter how healthy it is.
There are many high-protein/low-carb diet those who trade short-term benefits for long-term consequences.
With few carbohydrates and lots of protein in the diet, body’s metabolism change into a state called ketosis. Ketosis means the body starts to burn fat instead of burning carbs for fuel. When fat is broken down, carbon is released called ketones into the bloodstream, a source of energy. Ketosis also occurs in diabetes, tends to suppress appetite, causing people to eat less which is responsible for quick weight loss. On ketosis, the body eliminates fluids through urine resulting in a loss of water weight.
The risk associated with high protein diet like Atkins is ammonia quantity released when protein breaks down. The long-term risk with a high level of ammonia in the body is yet not known. Yet there is few evidence that people eating high protein excrete calcium in urine – body release stores of calcium into the bloodstream to counteract an increase in acid caused by protein consumption to buffer or neutralize the acid. Calcium loss can weaken the bone health and lead to osteoporosis down the road. Loss of bone health is yet not completely proven, but, why to bet with osteoporosis for the sake of quick weight loss.
A thought on making healthier food choices…
A food source may be considered healthy due to its high protein source but the type of food and its nutrient content can rob or double the benefit. What food provides you depend on the food choice you make.
Option 1: 6-ounce powerhouse streak
Protein – 40 gram
Saturated fat – 12 gram
Option 2: 6-ounce ham steak
Saturated fat – 2.5
Sodium – 2000 milligram (ideal daily limit 1500 milligram)
Option 3: 6 ounces of wild salmon
Protein – 34 gram
Saturated fat – 1.7 gram
Low in sodium
Among all the above food, salmon or other fatty fish are an excellent source of protein and also heart-healthy Omega-3 fatty acid. A cup of cooked lentils provides 18 gram of protein and 15 gram of fiber, with the lowest amount of saturated fat and sodium.
Processed red meat on regular basis is linked to an increased Heart disease, Stroke, Type 2 Diabetes, Cancer, and Obesity.
The problem with processed red meat are;
- A high amount of saturated fat,
- Cancer-causing carcinogenic compounds produced during high-temperature grilling,
Tips for grilling:
You don’t have to stop grilling, instead, follow a healthy grilling tip from the American Institute of Cancer Research: Marinate meat before grilling it, partially pre-cook meat in the oven or microwave to reduce time on the grill, and grill over a low flame.
Eating a protein-rich diet aren’t necessarily associated with health issues – its obsession with protein and few food types. To counteract any negative impact of protein you need to take care of how much protein you need. The requirement of protein differs from age, gender, physical activity, and personal goals.
Growing youngster need a good amount of protein compared to grownup adults.
A pregnant woman needs a high amount of protein compared to other women.
A senior citizen also needs a high amount of protein to counteract muscle loss due to aging.
An active person protein requirement will be higher than a sedentary person.
To lose weight and build lean muscle – the protein requirement increases.
The demand for protein intake will differ from person to person and it is quite complicated to say the exact figure.
An ideal ratio of protein intake is between 0.8g to 1.2g per kg of body weight.
If you want to get most from the food you eat, consider these three tips.
1. Quality With Combination
For better utilization of protein, we need complete protein (set of nine amino acids) in a meal so that body can carry on function smoothly. When a diet lack some amino acids, body don’t utilize that protein properly instead of a high protein diet. You should eat the right combination of food to get complete amino acids in each meal so that body can utilize it in a better way.
Protein from an animal source is the best way to get a complete protein. There are many vegetarian foods that contain complete protein like oats, chia, quinoa, amaranth, brown rice, soy, hempseed, milk, etc.
The pairing of food or combination improves meal amino acid profile, ie., provide complete amino acids every time you eat those combinations.
- Black bean and rice,
- Pasta and peas,
- Indian lentils served over rice (Dal),
- Corn tortillas with beans (Tacos),
- Roasted nuts, seeds, and peanuts,
- Chickpeas and tahini (Hummus).
Add chunks of chicken to a bean chili to bump up the protein content.
Combining two or more food type cover the amino acids missing in both groups. While you can consider adding complete protein foods for a better amino acids profile.
2. Quality With Variations
Improving the quality of food to counteract the negative impact due to some food type is also important.
- Adding more vegetables with meat helps the body to absorb more of iron in vegetables
- Cruciferous vegetable (Broccoli or Brussels sprouts), helps to disarm unhealthy carcinogens called heterocyclic amines those produced when meat is chargrilled or grilled. You can also add other vegetables to stay protected from free radicals and inflammation
- Adding vegetables with meat cut down cholesterol absorption by trapping cholesterol-rich bile acids in the intestine and eliminating it. When you eat vegetables with meat, your consumption of meat also reduces thus cutting the risk of overeating meat and saturated fat.
- Adding alkaline rich fruits and vegetable is recommended with protein-rich food to counteract acids produced during protein digestion, to prevent loss of calcium.
That’s enough reason to convince you to add combinations to make your meal – a healthy and tasty meal.
Protein is not like carbohydrates – they aren’t stored for further use. The body doesn’t store amino acids, it dumps the excess. As the body doesn’t store excess amino acids, it quite a loss of food and energy (those during eating, digestion, detoxification of excess ammonia and its by-products during digestion). The best way to get benefit from a protein-rich diet is to eat frequently so that it is available the whole day for proper utilization without any waste.
A frequent small dose of protein is always the best approach than single large protein intake at once.
You can add more protein in the morning, but still, eat a small serving of protein in each meal. The reason is not just about protein utilization, its also about satiety we get after eating protein-rich food.
There are many good sources of protein, among those, we are about to discuss few but the best one.
An egg is most preferred and recommended food around the world to get protein or say complete protein. They are even budget-friendly and time-saving food. 1 whole egg provides 6g of protein, so 2-3 eggs will be enough to meet your protein requirement for a meal or to start a better day.
Yet there are concerns with yolk, due to its cholesterol content. The yolk is also a great source of protein and other healthy nutrients – enough to support the growth of chicken. If you have a concern with cholesterol, then limit the intake of yolk. You can go with 1 whole egg and 2 egg white which will give around 15g protein.
2. Chicken, Turkey, Fish
Choose skinless chicken to cut the saturated fat.
Turkey is a great source of lean protein. A 115g serving of turkey breast provides 60 percent of the protein you need each day with the lowest fat compared to a cut of pork or beef.
Fishes are a great source of heart-healthy Omega 3 fatty acids, the nutritional profile is not limited, it is also a great source of lean protein.
Warning: Try to limit beef in food, for that you can choose chicken, turkey, and fish. If you want, then go for a lean beef cut such as sirloin and tenderloin as they are surprisingly low in fat.
3. Nuts, Seeds & Beans
Nuts, seeds & beans are the best sources to get lean protein. These foods are low in saturated fat but loaded with healthy nutrients and protein.
Beans should be the primary source to get protein. You can use nuts for snacking and for garnishing. Combine all these food and make a better combination to meet your protein need.
5. Eat Fewer Calories
Whatever may be your goal – improve health or lose weight, you won’t go wrong with a healthy eating approach mentioned earlier. If you follow those strategies then you will eat more food but with fewer calories. When your diet comprises mostly vegetables, beans with moderate portions of fruits, whole-grain, lean protein and good fat, your food quality, and nutrients intake increases but with lower calorie intake.
Before moving further with fewer calories, let discuss what a fewer calorie means and doesn’t mean…
In the past few decades, people got obsessed with calories and its intake. They were curious to find a solution to cut calories as it can speed up their weight loss, as weight loss is always associated with health. People started to cut calorie from their diet to lose weight, look great and improve health – but our body doesn’t work on a few assumptions.
Weight loss is said to be the best way to improve health and cut the risk of any future health problem, but not all strategies those help to lose weight provide the same benefit as we intend.
In one 12 year study on people aged over 71 considering quick weight loss found an interesting result. Women who lost weight increased the risk of dying by 38 percent and men increased the risk by 76 percent.
People often forget that all weight loss isn’t same, and adopt a diet that they don’t enjoy, face difficulties and continues, or even quit in halfway as they aren’t able to handle the stress.
Calories are held responsible for the weight gain, but the fact is, calories aren’t the real problem, it’s the excess and wrong food choice which we are obsessed with. The population of the healthiest civilization, eat more foods but consume several hundred fewer calories because of their food choice. You can eat a large size of vegetable and fruit for fewer calories than a small pack of chips. By choosing vegetables and fruits you get loads of health-boosting nutrients, satiety for long with low calorie. While choosing chips you eat a lot of calorie without the feeling of satiety thus overeat that food and without satiety, you will get hunger pang quickly.
You can save a lot of calories without compromising nutrition and health by choosing healthier options. The reason to choose natural and unprocessed food is their health-boosting antioxidants, fiber, anti-inflammatory compounds and filling nutrients like protein and fat. The processed food doesn’t have any nutritional value, just loaded with calories, more than we want.
Healthier And Low-calorie food switch
- Fruit salad over a slice of chocolate cheesecake.
- Grilled vegetables instead of chips
- Frozen fruit instead of sweets
- Add nuts and fruit to porridge instead of sugar
- Lemon water over sugary drinks
You can try to add healthier food combination wherever you can find to make a switch in the daily life.
The advice, “Eat fewer calories” is to guide you to eat more of healthier food, rich in nutrients but low in unwanted calories. It advises to eat the required calories instead of completely quitting. Stop being obsessed with calories and with calorie restricting diet. You will come across many such low-calorie diets claimed on the base of scientific evidence, but calorie below the need isn’t proved beneficial in the long run and long-term health factors.
When you take care of the four strategies mentioned earlier, you will won’t fall short of any health-boosting nutrients or even the required calories. As you don’t fall short of nutrients, you start to regain a healthy weight, even health and cut the risk of the health problems in near future.
Eating Patterns That Can Cut Your Calorie Intake
1. Practice hará hachi bu, and eat slowly and calmly
Okinawan eating practice translates as 80 percent rule, that means they stop eating when they are 80 percent full. The brain requires 20 minutes time to realize it is full, by following this rule you will prevent overeating. When you follow 80 percent rule and eat slowly, you will feel full without overeating.
2. Downsize your dinnerware
By downsizing the dinnerware you stay aware of your food portion, as you are aware of how much you eat, you won’t overeat.
3. Eat Frequently
Don’t let more than 3 hours pass between your meal and snacks. Eating frequently prevents craving which is the result of low blood sugar – feeling lightheaded and low in energy. Moderate size snack meets the energy demand and also prevent overeating during the next meal, also cut craving for sugar loaded foods.
6. Enjoy Eating
When was the last time you enjoyed the food you ate and extracted each flavor and taste stored in the food, especially healthy and unprocessed food?
When it comes to eating, what is your general thoughts or reason you come with?
Do you eat foods or the meals for enjoyment or nourishment, or just ate due to some of the initial programming?
Initial programming or, say it a habit, or a reminder to eat like;
- You wanted to take a break, so you ate a chocolate bar,
- Mom instructed to eat,
- Was feeling stressed, depressed or lonely,
- Had lunch time or it was in eating schedule,
- Stomach sent you hunger signal (a good practice to eat when you feel hunger).
Major of time we eat just to complete trigger or habit life-cycle. We get trigger like mentioned above and in response for those triggers, we eat and complete the cycle, that’s all. We have forgotten to enjoy the real value a food is intended to provide. Major time instead of enjoying, we feel guilty after a meal or a feast.
In the past few decades, with changes in lifestyle, everything changed. We started to make technical advancement, life got busy. Everyone got busy in doing something, in a productive or unproductive task, but were busy. During that period, our perspective towards food also changed.
Our ancestors considered food as the source of nutrients and fuel that kept them active and healthy. They knew that foods aren’t just the source of nutrients, they are even a source of flavor and taste which our tongue crave. Our tongue has around 6000-8000 taste buds which sense every taste, like bitter, source, sweet, spicy, even fat. The density of taste buds is a sign that our ancestors were fond of the taste, so they spent major time on food ritual. The food rituals gave them an opportunity to connect with people and even with nature who provided them with the greatest gift, the food.
That was a short flashback of the past, but things have totally changed in today’s modern world. The problem is a hectic lifestyle, convenience foods, mindlessly nibbling while watching tv, and lost purpose to eat food.
We have stopped looking and eating food as an opportunity to get nutrients, flavor, and taste. We now consider them as a source of pleasure to relax, or just to feed hungry or craving stomach. As we adopted these common practices, our view towards food changed, so our health. The rate of obesity and other health problem arose. It didn’t take long, from food being looked like a health best partner to fortune creating stuff or pleasure source.
With every passing year, a new diet emerged which considered some food type or nutrient unhealthy, making tough to eat balanced food or nutrients. Our tongue is habitual to receive major of flavor every time we eat.
If you don’t provide it a certain flavor for a while then it will start to crave for food that can fulfill the crave of taste.
Fat is also among those nutrients that our tongue like and craves. Yes! Fat also has a unique taste and our taste bud can taste it and really enjoys it. Due to some diet and claims, fat got a bad rep and people started to limit it and even cut those foods. With the removal of fat from food, taste bud isn’t able to enjoy the flavor of fat thus making healthy food limited in taste and flavor. Removal of fat made those food taste dull, not appetizing to our taste bud, thus making it tough to follow such diet. You need extreme willpower to follow diet or routine when you aren’t able to receive complete taste and flavor, thus, in a short period, your strongest willpower will drain out.
The problem is quite simple;
- We started to look at food as a source of pleasure – so we started to eat food that gave extreme pleasure instead of dense calorie but low nutrition value,
- We started to take weight loss goal so serious that we started to ignore that the real intention of food is to provide right nutrient,
- We have stopped making time to enjoy food, so we ate whenever we got time to eat, also ate whatever we get (convenience foods),
- We started to nibble foods without even realizing the taste and flavor,
- We give higher preference to flavoring and addictive over natural taste and flavor.
The people with the highest longevity are those who still enjoy their foods – considering people in Okinawa, Ikaria, Sardinia, or other regions. They still enjoy their meal, make time to take a break with a healthy cup of tea rather than snacking on high-calorie biscuits or gulping calorie loaded drinks. They make more conversation between each bite of fish, vegetable or rice. They eat slowly and enjoy the major favor of food, and even leave their table with a full belly and full heart.
It is the final part of healthy eating and even the most important one. Without the pleasure of eating or say without the right taste and flavor in food, no one will be able to continue a healthy routine. When someone can’t enjoy eating the current food or diet, they will switch to the food that gives them taste, flavor, and pleasure without giving second through on the level of calorie, or other harmful addictive.
To deal with these important tasks follow the listed guideline and tips, that are effective to connect with food and its real purpose – nourishment, protection, and natural taste.
1. Reconstruct the purpose of eating
If you have been eating food just to get rid of boredom and stress then, first get rid of this habit. You should spend time with friends and family to get rid of boredom and stress. A hug or walk works better than food that makes you feel guilty. You can also enjoy foods with friends and family with light conversation to enjoy both, food and conversation.
You need the right purpose to eat food like nourishing body and to connect with the food. When you connect with food, you get the flavor and taste along with nutrients vital for health and well-being. Food is associated with our rituals, nutrient source, enjoyment, so look over to find it rather than mindlessly feeding on calorie-loaded chips.
2. Learn to Cook Different Recipes from Other Traditions
There are lots of recipes available those are healthy and even rich in flavor and taste, you just need to explore to enjoy them.
You don’t need to stick to a few recipes, there are lots of recipes in your and even other’s tradition. By trying different recipes you give yourself a hint of different flavor in your daily meal so you never fell bored of eating healthy foods at home.
Adopting this strategy will be hard at first, but as you get accustomed, it will prove the best strategy. When you keep trying healthy dishes, you won’t feel bored of eating healthy for your lifetime. More the healthier and flavourful dishes, more you will enjoy. To adopt this strategy you have to make an investment of time and effort, but will provide a great result to you and your family, respective towards health.
Start with few recipes and keep learning one new recipe each week, soon you will come with hundreds, giving you variations to try every week. First few weeks you will feel tough but as you keep learning, things will get simple ahead.
3. Enjoy the Taste of Food and Enjoy the Moment
When you sit to eat food put your fork and spoon down between bites. During that time chew every bite slowly and savor the colors, texture, temperature, and flavor of the food.
The reason to eat slowly is to enhance digestion, discourage overeating, provide relaxation and extract the deepest stored flavor in food.
When you chew food multiple times, food breakdown to its smallest particle making it easy to access the deep stored taste and flavor. While smaller the food size gets better the salvia exact flavor of food, it also improves digestion and absorption of nutrients.
Stomach takes 20 minutes to register, whether its full or not. By following this strategy you also prevent overeating.
4. Reconsider Habits
Habits are the major influencer of our present health and health in the future. If you have a healthy or unhealthy weight, its the habit responsible for both. Our 60 percent activity is due to habit those built and followed for a long time. As its the main influencer of health and well-being, there is a need to reconsider the habits we own and follow.
The common habit of unhealthy eating is emotional eating. Expert estimates that 75 percent of overeating is due to emotions. Do you eat when you feel bored, angry, stressed, lonely and nervous? During that state of emotion, you are prompt to reach for extra helping or snacks. The reason we stick to overeating during stress is to get the rush of feel-good hormone serotonin and dopamine which lowers cortisol level(stress hormone).
Things you can try to prevent over-eating
- Listen to a song, read an inspirational book, meditate if you feel bored or stressed.
- Call your friend when you feel lonely.
- Go for walk, or even ask your friend to join.
By following this step you will cut your stress level and won’t feel an extreme level of craving. Even if you feel like eating then watch over the portion, add veggies and water-rich food.
5. Your weekly 80 percent food intake should be unprocessed and home cooked food
The more you eat a home cooked meal, more control you have over ingredients in the food. Everyone wants to enjoy restaurant foods, and it’s not a problem when you eat major of time at home – cooked and unprocessed food. When you mostly eat home cooked meal the whole time, you can give yourself a break to enjoy food outside. While enjoying food outside, mind over the portion and enjoy the food rather than overloading. Follow this tip and you will be able to enjoy the food you like without having any negative impact on weight or health.
6. Enjoy Snacks
Eat every 3 hours to avoid severe hunger avoid the drop in blood sugar and prevent unwanted craving.
The strategies mentioned in the book is to help you build a healthier lifestyle and following it will ensure a better health and energy for today and in the upcoming time. Any major health problem isn’t due to one or two day of careless lifestyle and routines. The current health problem anyone face is due to long years of continuous harsh routine and slow damages done to the body.
Let’s have a look how slow damage leads to major health problems.
Weight gain is not possible with a few days of careless eating. To gain an unhealthy level of weight, it requires months of unhealthy habits and even inactive lifestyle. With continuous overeating for months, you start to gain weight slowly and it degrades body function. If the person takes charge of their habits and routine before any major damage done, there will less burden. It will be easier to lose 10 pounds of weight rather than losing 30-40 pounds. Sooner you take actions, less stress you will face reversing the damage. While gaining healthy weight will cut the risk before any major damage is done to health.
Considering Type 2 Diabetes
Type 2 Diabetes is a common disease all thanks to unprocessed food and also due to lower physical activity.
Earlier, Type 2 Diabetes was not common in youth and now its common even in children. The single biggest cause of Type 2 Diabetes in children is extra weight. In U.S, nearly 1 out of every 3 children is overweight. The risk of diabetes is twice with obese children.
Things may be contributing to obesity in children are:
- Unhealthy eating,
- Lack of physical activity,
- Habits and routines adopted from the family member,
- Rarely, a hormone problem or other medical condition.
People who are obese in their earlier age have a higher risk of Type 2 Diabetes.
The reason for Type 2 Diabetes in not Obesity – the reason causing weight gain even leads to Type 2 Diabetes. When you indulge on processed foods loaded with calorie, the blood sugar can rise to a fatal level. To bring blood sugar to normal or healthy level, the pancreas releases insulin. Insulin guides the excess sugar to the fat cells to store it as fat for later use. When such things happen for long years, the pancreas gets exhausted and damaged – losing its ability to produce enough insulin, thus leading to Type 2 Diabetes.
If you aren’t eating healthy or taking the right care of your family eating routine, then you are pushing them to one of the worst health condition which will make their life tough in future.
Consider Heart diseases, Inflammation, Cancer, and other health problems;
Same things apply to other health problems like Heart disease, Cancer, and other health problems. You can make a better change before things get out of hand. You don’t need to make huge changes all of sudden. A small effort for long period provides a better result than a few big steps. Every smallest action you take will provide great result in coming time. You don’t have to wait for long to notice the change for the effort you take, you start to notice within a few days.
Within 2-3 day you will notice the change in your energy level. Your energy level sores, allowing you to do more activities without a crash of energy throughout the day.
Within 2-3 week, craving for unhealthy foods starts to decrease. You don’t fell frequent hunger pangs so you don’t end up eating against your will.
Within a month you will notice changes in physical structure, as fat starts to diminish while replacing with muscle mass. Weight loss is just an external thing, but there will be a lot more internal changes going with the supply of healthy and nutrient-rich food. Damages done to heart and pancreas stops, while abundant nutrient supply starts the recovery process, allowing the organ to revitalize and act like a new one. You regain the health of internal organ which makes you healthier. This change will take at least take 6-8 months, so don’t give up.
As you make changes, your present health starts to improve but when followed for longer it will be a reason for the lowered risk of the health problems in the future. Healthier, happier and longer life will be the by-product of the effort and dedication you take to nourish your body.
With small changes and better practices for years, you will get a healthier life and healthier family.
Your’s and your family health is your responsibility. If you don’t take the responsibility soon it will bring a lot of stress and burden on you and your family. Sooner you take responsibility to make healthier changes, healthier your family will be in upcoming years.
What is the gift you are going to give to your family and future generation?
You don’t need to make a huge change to get extraordinary benefits. Even small acts can bring out better changes than ever imagined. But for now, you need to act over things, learn and adapt, later educate your family and friends. Soon in the coming time; you, your family, your friends, their family starts to adopt those changes and make better progress in their health.
Day by day, everyone’s health starts to improve. Imagine where everyone is living a healthy life and its possible with little effort and dedication towards making those changes possible.
That’s an extreme dream but it can be possible with each other help. To start the chain of health revolution you need to start with your health. As you learn first and make changes, others will be motivated to follow you and make better changes in their life.
To get additional benefit for your effort you can go through one of my book “Shredding Complexity”, focused on breaking complex things to find a better solution. A simple solution has the higher success rate as they are easy to start and follow. The major focus of the book is on building healthier habits to help you lose weight and even maintain with ease (which major book miss).
If you loved the current book, then be sure you will love “Shredding Complexity”. Before jumping to buy the book you can get started with the current one to adopt a few habits to make better changes in health, energy, fitness and weight loss goal. Don’t wait, get started with even with the smallest action you can take today. You don’t have to be resourceful, just use the available resource in a better way.
Now, it’s the time to take action before the excuse cause damage to you and your dear one’s health and well-being. When you start to get benefits, do take an effort to share with your friend the knowledge you gained and insists on them to do the same.
Hope this guide proves a better beginning for your healthier life.