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Showing posts with label FITNESS. Show all posts
Showing posts with label FITNESS. Show all posts

Natural Ways To Combat Backaches

April 04, 2018
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Painkillers, as we know, aren’t the best possible solution in the long run but what can one do in case of extreme situations. Here is Ways To Fight Against Backache & Treatment needs to be holistic and something that provides a life-long solution. Hence resorting to certain simpler home techniques gives you that permanent relief naturally. So, in the case of a backache, adopt the following six ways for alleviating and relieving your pain.
  1.  Yoga
Yoga definitely helps in finding the required support from within. It teaches us to move with the flow and is an excellent way for relieving and preventing back related pains.
Just use your breath and stick with it while practicing yoga. Start slow and glide in steadily as there’s no need to rush. Move with ease and mindfully. You can always search for poses like downward facing dog, pigeon pose, cat and cow pose and upward facing dog for performing on a regular basis at least once a day.
  1. Oil Massage
Soothing oil massages show a visible and much effective result. Start by massaging the area around your lower back and not directly on your spine. Give yourself a warm hug and ensure that AC and/ or fans are switched off!
Essential oils like basil, ginger, lavender, eucalyptus, peppermint, rosemary and marjoram can be used to reduce inflammation and back pain. These can be diluted in some carrier oils like coconut, olive, sweet almond, jojoba and/ or castor. They are all emotionally calming and tension relieving oils.
      3. Foods that help and harm
There are some foods that effectively help you fight against back pain. These include ginger, olive oil, turmeric, red grapes, and thyme. Plus, cooking with some organic butter or coconut oil also helps. Increase your intake of fresh veggies, nuts, seeds, lentils, and beans.But cut down the consumption of sugary foods, coffee, alcohol, carbonated drinks and refined carbohydrates. And moreover, stick to a nourishing and warm diet to let your Vata remain balanced.
  1. Stay hydrated
As our joints are partly made of water, any kind of chronic dehydration can start to cause pain & stiffness on your back. Hence drink at least 3L of water every day to stay hydrated and avoid tea/ coffee which again contributes to increase dehydration in the body. Drinking herbal teas help in relieving back pain.
  1. Vitamin C
One of the major roles of Vitamin C is to produce collagen in the body and also protect the cells from free radical damage. Lowering vitamin c levels contribute to increasing pain along with inflammation. For this, best sources are broccoli, kale, red cabbage, Brussels sprouts, peppers, and berries.
  1. Bring down those extra kilos
One main reason for back pain to aggravate is the sheer pressure on the vertebrae because of being overweight. Try and lose those kilos to stay on the ideal weight scale. Plus exercising would again help you to reduce the pain. Switch over to healthier diets and take care of yourself.
To summarize, eat healthily and do not forget your dose of vitamins & minerals. Avoid all extreme climatic conditions along with keeping your mind clear to avoid that stress. Because giving yourself the care and rest you need is essential for a healthier and fit you!
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5 Leg Strengthening Exercises to Remedy Knee Pains

April 04, 2018
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You love working out, and morning runs have become an essential part of your day. Problem is, your knees aren’t in agreement. Rather than hanging up your running shoes, consider incorporating strength training exercises into your workout routine. While strengthening certain muscle groups may not entirely eliminate knee pain, it can help minimize it.

Leg Lift

Lay on the ground face up. Bend your right knee, keeping your right foot flat on the ground. Extend your left leg out straight, pushing slightly through the heel to activate your quads. Squeeze your left quadriceps, and lift your left leg no higher than your right knee. Lower the left leg, but don’t let your heel touch the ground. Do 10-12 repetitions. Then switch sides.

Glute Bridge

Lay on the ground face up. Bend both knees and place your feet flat on the floor. Lift your hips off the ground by squeezing your glutes until your torso is straight, then lower slowly back to the ground. (If this version is too easy, lift one leg off the ground.) Repeat 10-12 times, keeping a slight but constant contraction in your glutes.

Step Up

Stand up, facing an aerobic step or stair, with a dumbbell in each hand. Step onto the top of the step with your right foot. As you step, make sure your weight is in the heel and midfoot, not the ball of the foot. Step up with the left foot and tap the top of the step. Step back down with your left foot, and then your right. Do 10-12 repetitions, then repeat with the left foot leading.

Single Leg Romanian Deadlift

Stand on your left foot with your right foot lifted off the ground. Without locking your left knee, squeeze your left glute muscles and hinge forward from your hips as though you are reaching for something over your right toe. Don’t touch the ground, but do try to make your torso parallel to the ground. Return to the starting position. (If the balance is an issue, hold onto a wall or chair as you perform this movement.) Repeat for 10-12 repetitions, then switch and perform on the right side.

Wall Sit

Stand with your back against a wall. Your feet should be 6-8 inches away from the wall. Slowly lower your upper body into a sitting position, then stop when your legs are almost parallel to the ground. Keep your weight in your heels and hold for a count of 10 seconds. Return to the starting position. Repeat 2-4 times.

Trainer’s Tip

Try these five leg strengthening exercises two to three times a week, and reassess your pain level. If you don’t see improvement in your knee pain, see a doctor to find out why. If any of the movements cause more pain, stop immediately and consult your physician. If you see positive results from these exercises, consider seeing a physical therapist or personal trainer to help you continue to strengthen your lower body.
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Boost Your Fitness Levels

April 02, 2018
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Get Regular

Training frequency is the most important aspect of improving your fitness. Whatever your goals are, you need to be working out on a regular basis to see any improvement. For most people, three to five exercise sessions per week is effective. Each workout should last between 30 to 60 minutes. It’s a good idea to have a consistent routine set up; if you know which workout you are doing on a specific day and at what time, you’ll find it much easier to stay committed to your training schedule.

Go Hard Or Go Home

If you want to improve your fitness, you have to work for it. It doesn’t come easy. Your workouts should be challenging. If you can easily talk through the whole thing, or you feel you could comfortably keep training at the end of your session, you need to increase your exercise intensity.

Variety Is The Spice Of Life

Nothing kills your motivation to keep training like boredom. Doing a variety of workouts will keep you engaged and motivated, and it will also help your fitness improve more quickly. This is because different training styles target different areas of fitness. For example, running is great for cardiovascular endurance, while weightlifting is best for improving strength. Other effective workout styles you may want to consider for your fitness program include exercise classes, body weight circuits, interval training and team sports.

Pump It Up

Your training should always be improving. The principle of progressive overload is one of the most important things to learn about exercise, because it is what helps keep your workouts effective. This means increasing the intensity or length of your workouts, pushing yourself beyond what you’ve already achieved to reach a new level. This method will prevent your progress from stagnating once you’ve been training for a while. By preventing a fitness plateau, you will remain interested in and challenged by your workouts.
Do you want to raise your fitness level so you can get in the zone and get ready take on new challenges? Maybe you want to run a faster 5k, lift heavier weights, or lose those last five pounds. If you want to improve your cardiovascular fitness and increase your strength, it’s time to adopt some habits that will garner you success. People who get the most out of their workouts and accomplish their fitness goals do these 10 habits to stay in shape.

Incorporate Bodyweight Training To Get Stronger

If you’re afraid strength training will make you too bulky, think again: building muscle actually helps you burn more calories at rest. Because muscle is more metabolically active than body fat, it will burn more calories per day at a resting heart rate than body fat. The more muscle you have, the more calories your body burns daily. So, are you ready to strength train? Highly fit people know that even simple bodyweight exercises work amazingly well at building muscle and helping you tone up. Plus, you can do them anywhere!

 Have a Fitness Community

People are much more likely to stick to their fitness plans when they have someone holding them accountable. Whether you find a workout buddy or an online community, accountability eliminates excuses, plain and simple. Grab a friend and make a commitment to a weekly workout together, or head to Get Healthy U TV and join our awesome online community where you can workout with me anytime, anywhere, by streaming my workouts online.

 Cross-train

People that stay in shape have learned this secret: you have to mix it up to keep your body guessing and continually see results! A spin class is a great way to mix-up your routine and challenge your body in a different way. You’ll get a good sweat going with the high energy vibe and invigorating music. Spinning burns calories quickly and provides a safe and fun ride indoors. If you have one exercise you love and that’s all you do, you are putting stress on the same muscles and bones involved in that activity and your risk for overuse injury increases. Cross-training allows you to workout different muscles in your body so you can do more activities safely. Mixing up your workout types increases your performance and fitness without pushing your body past its limits.

 Reduce Stress

Stress can keep you stuck at a certain weight or cause you to gain, and both can prevent you from boosting your fitness level. If you are stressed to the max, your body produces a hormone called cortisol, and if not controlled, it can make you cling on to belly fat. Fit people get ahead of their stress by managing it in healthy ways. Take a walk, get some fresh air, meditate, do something fun, read a book, laugh, call up a friend or seek some alone time. Find ways to reduce your stress and commit to doing a few of those things each week.

 Make Fitness A Lifestyle

A healthy lifestyle is achieved by the sum total of all of your choices. Losing weight, getting healthier or becoming more fit is not something you are on or off. Think lifestyle, not gimmick, fad or trend. Practice the 80/20 rule and aim to make healthy choices 80% of the time. That’s still the majority, but it leaves a tiny bit of wiggle room because let’s face it, we’re all human and if we completely deprive ourselves of never eating ice cream again, we’re going to want ice cream more than ever. Commit to a healthy, fit lifestyle as opposed to saying you’re on a “diet.”

 Train Their Minds

Getting healthy and losing weight doesn’t start in your kitchen or your gym—it starts in your mind. Once you get yourself in the right place mentally—you can start to make lasting change. Win the mental game and get on your own team. Practice positive self-talk and don’t beat yourself up for making a mistake or not doing a workout perfectly. Be on your own side and make your mind an empowering place to hang out and you will become more resilient, stronger, and confident than ever before.

 Eat Clean

Our relationships with food are powerful. We can make choices that support our health, fuel our energy and give us an edge on living a long life. Or we can make choices that ultimately weigh us down—physically, emotionally and energetically. Fit people know that the best food is fresh and real; they avoid packaged or processed foods when possible and get a good mix of vegetables, protein, and complex carbs. If you’re feeling lost on the subject of clean eating, check out Get Started With Clean Eating. 

 HIIT Training

That one super fit friend you know is probably doing high intensity workouts in order to stay in shape. High Intensity Interval Training, or HIIT, is an amazing way to burn fat and build muscle. Tabata Training (a form of HIIT) uses only 4 minutes of time. 20 seconds at 80-90% of your capacity and 10 seconds resting period. Check out some of our heart-pumping HIIT workouts today!

 Ramp Up The Intensity

People who stay in shape are continuously challenging themselves. If you keep doing the same workout, you will stay the same. You can still do your favorite workout but mix it up in terms of effort, duration, intensity or speed. Put more effort into your group fitness class, or add a mile or a hill to your run, put the treadmill on an incline or add some minutes or reps to your bodyweight routine. When you mix it up and ramp up the intensity, you will ramp up your fitness level too.

 Take Action

If you struggle with losing weight, eating healthy foods, or getting fit, you probably spend a good deal of time acquiring knowledge on how you can change. Maybe you read blogs, watch fitness videos, acquire healthy tip lists or spend money on fitness magazines. While I applaud you for investing in your health and well-being, I have one question for you: What are you doing with that information?
People that accomplish their fitness goals take their knowledge and turn it into action. Get out there and transform your body and mind with these tips! Yes U Can
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Ways Water Helps with Weight Loss

April 02, 2018
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How much water do you drink every day? For most adults, the answer is, “Not enough.”
According to some estimates, the average adult drinks fewer than five cups of water per day; active adults drink more water than their less-active peers but are still drinking far less than the recommended 64 ounces of water per day — and dehydration could impact the number on the scale.
Research published in the Annals of Family Medicine found an association between dehydration and obesity: Those who drank the least water had the highest body mass index.
“Regardless of your weight, drinking plenty of water throughout the day can help keep you hydrated and feeling your best,” says Tammy Chang, MD, MPH, and an assistant professor of family medicine at the University of Michigan. “It’s a healthy habit that is easy and inexpensive.”
If you’re trying to lose weight, here are four research-backed reasons to drink more water:
1. DRINKING WATER CUTS CALORIES
When it comes to weight loss, choosing iced coffee, soda and sports drinks might make it harder to lose weight. The reason: Choosing these beverages over water could add calories (and pounds).
On the flip side, the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016 study found that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.
“I have found that sometimes people may think they are hungry when they are really thirsty,” says Chang. “Drinking water or eating fruits and vegetables, which are high in water content, may help curb that craving and help keep you hydrated.”
2. DRINKING WATER REDUCES FATIGUE
Too tired to work out? Chugging a glass of water could help you go from the couch to the treadmill. “Dehydration can make you feel sluggish,” says Joan Salge Blake, EdD, a dietitian, clinical associate professor of nutrition at Boston University and author of “Nutrition & You.”
Increasing water intake from 1.2 liters (about four 8-ounce glasses) to 2.5 liters (eight 8-ounce glasses) for three days helped improve mood and reduce fatigue, according to a study published in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion.
3. DRINKING WATER MAY BOOST METABOLISM
Increasing your water intake can also increase your metabolism. Research published in The Journal of Endocrinology and Metabolism found that drinking 16 ounces of water led to a temporary 30% spike in metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.
A second study cast doubt on the original but noted a small increase in metabolism associated with drinking cold water (but no increase after drinking water at room temperature). Although research on the effect of water on metabolism is conflicting, Blake believes water is never a bad choice, noting, “Water is an important nutrient. It’s a refreshing beverage with zero calories.”
4. DRINKING WATER FUELS WORKOUTS
There is a reason the American Council on Exercise recommends drinking 17–20 ounces of water 2–3 hours before a workout, 21–30 ounces per one-hour of exercise and 8 ounces within 30 minutes of finishing a workout. “If you’re trying to work out when you’re dehydrated, you won’t be able to achieve peak performance,” Blake says.
Blake advises weighing in before and after a workout: For every pound of weight loss — which is all water loss —, she suggests drinking 2 1/2–3 cups of water. The color of your urine is also a key indicator of hydration, according to Chang.
“Typically, your urine will be very light colored if you are well-hydrated,” she says. “If your urine is dark, then you likely need more water.”
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What’s the Nutritional Value of an Avocado?

April 02, 2018
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It could be because the avocado fruit bears some resemblance to that part of the male anatomy, or perhaps it’s because the health benefits of avocado promote fertility. (So if you’re longing to be a grandparent, serve your favorite guacamole recipe at the next family get-together.)

Avocado Nutrition Facts and Health Benefits

Avocados are a wonder food for older adults. They’re full of fiber and other nutrients like folate (a B vitamin) and healthy-fats that benefit us as we age. In the past 15 years. has increased substantially. A handful of trends are contributing to the increase in demand, including the fruit’s availability and impressive nutritional benefits.
1. Avocados are full of heart-healthy fat.
Two-thirds of avocado fat is in the form of monounsaturated fat, the same type of heart-healthy fat that’s in olive oil. Monounsaturated fat is a key feature of the Mediterranean Diet, a healthy eating plan that’s linked to increased longevity and reduced chronic pain.
Monounsaturated fat also helps lowers inflammation and bad low-density lipoprotein (LDL) cholesterol while simultaneously increasing healthy high-density lipoprotein (HDL) cholesterol, lowering heart disease risk.
In a study of overweight and obese adults, replacing 6 to 7% of calories from saturated fat (such as butter and cheese) with 1 avocado per day was found to lower LDL cholesterol levels, compared to a lower-fat diet. The avocado diet worked even better than a diet in which the fat came from oils high in monounsaturated fats, such as sunflower oil and canola oil.
2. Avocados are a high-fiber fruit.
According to Dieticians of Canada, half an avocado contains 6.7 grams of dietary fiber. By comparison, an apple which is widely considered to be high in fiber contains 3.5 grams. The fruit’s fiber content also promotes healthy digestion, which can reduce the risk of developing colon cancer. (Diet and nutrition are estimated to account for as much as 30 to 50% of the worldwide incidence of colorectal cancer.)
3. Avocados are a source of several B vitamins.
Avocado is an excellent source of folate, a B vitamin linked to a lower risk of some types of cancer, including pancreatic cancer and breast cancer. A one-cup serving supplies 30% of the folate we need each day. Avocado is also a source of vitamin B6, niacin, and riboflavin.
4. Avocados are brain food.
Research shows that avocados (as well as apples and melons) can help prevent Alzheimer’s, because of the moderate amount of vitamin E found in the fruit.
5. Avocados protect against age-related vision loss.
Certain nutrients — derived from foods or supplements — can help preserve your vision. Avocados are a source of lutein and zeaxanthin, a type of carotenoid with antioxidant properties. Studies show lutein and zeaxanthin reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
6. Avocados are a rich source of potassium.
One avocado contains more than 975 milligrams of potassium, about 25% of the recommended daily intake for adults. The American Heart Association has written extensively about the health benefits of potassium, noting that foods like avocados that are rich in potassium are important for managing high blood pressure and hypertension.

Calories in an Avocado

Ironically, even though they’re high in calories (there are 320 calories in a medium avocado) they can help you lose weight. A small study of overweight adults found that adding half an avocadoto lunch helped people feel more satisfied and full over a subsequent 3-5 hour period. If you’re trying to lose weight, take a look at your overall energy intake and use avocado to replace less healthy fats (such as trans fats found in fried food or pre-packaged snack food) so you don’t end up taking in more calories than you need.

3 Quick and Easy Recipes Using Avocados

The classic way to enjoy avocado is by making guacamole. If you’re on the hunt for a healthy avocado recipe, let your imagination (and the internet!) be your guide. A quick Google search for ‘guacamole recipes’ will turn up a hundred or more of healthy recipes, many of which can be prepared ahead of time.
Avocado is also fantastic cubed and added to salads or blended into a smoothie for a little added texture. The fruit can also be substituted for butter in baked goods and it’s perfect mixed in with your tuna or egg salad as a healthier alternative to mayo. Or try using it as a replacement for dairy in pureed soups. Here are three healthy recipes to try:
1. Mango Pomegranate Guacamole from Katie at the Kitchen Door
Pairing the health benefits of avocado with pomegranate seeds (which are bursting with vitamin C and flavonoids), this tasty recipe will help keep your heart, brain and blood vessels healthy.
2. Mango & Goji Guacamole with Love & Lemons
This guacamole recipe is as healthy as it gets. The goji berries, mango, and lime really cut through the thickness of the avocado, making everything feel light.
3. Cumin and Charred Corn Guacamole from What’s Gaby Cooking
A self-described “guacaholic” this recipe from popular food and cooking blogger Gaby Dalkin includes grilled corn for a little extra pop.

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5 Ways Mindful Eating Can Help You Lose Weight

April 02, 2018
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Snacking while cooking dinner, eating while writing emails, munching on the drive to work. Multitasking might save time, but when it comes to eating there is also a cost: distraction.
Multitasking while eating makes it challenging to be mindful. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Or maybe you find yourself at 10 PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner. Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating.
Mindful eating is being aware of the taste, texture, aroma, presentation, and your body’s hunger and fullness cues. Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off.
1. EAT WITH BALANCE
Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. Make sure that your plate has 3 foods: Fiber, Fat, and Protein. These three ingredients take the longest to break down causing a slower release of energy and keeping you fuller for longer. Find fibers through fruit, vegetables, whole grains, nuts, and seeds. Opt for healthy fats like avocado, nuts, nut butter, seeds, and olive oils. Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts.
2. TIME YOUR MEALS
If you’ve been dieting or eating sporadically for some time, it’s time to recalibrate your hunger and fullness meter. Many people say that when they begin mindful eating that they don’t really feel hungry or full; that’s likely because your hunger and fullness meter is off. Begin to get back on track by eating food at regular intervals, about every 4 hours or so–paying close attention to portion size. This is enough time for your body to recognize the swings in energy levels without getting overly hungry. Keep in mind if you still are not hungry after 4-5 hours of eating, you might have eaten a bit too much at that last meal. Not to worry though! Simply wait until your body tells you it needs more fuel in the tank before eating again.
3. BE PRESENT
It can’t be overstated that to become a mindful eater, the mind and body must be present with the plate. Eat with intention, turn off the TV and shut down the computer while dining at the table. Distracted eating is a major contributor to unintentional overeating. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating but a greater awareness of your hunger and satiety cues.
4. KNOW YOUR NUMBERS
Becoming aware of the body’s internal cues to hunger and fullness will keep blood sugar stable and increase energy levels. Mindful eating requires trusting the body to know “how much” food is needed and when to stop. When you sit down to a meal ask yourself, “How hungry am I”, and give it a number from 1 to 10 with 1 being starving and 10 being stuffed. We tend to eat with our eyes over our stomachs; mindful eating is a turn from that norm. Even though mindful eating is a skill we were born with and have lost along the way, it will take some time to relearn. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are actually satisfied (6-7) vs. stuffed (8-9). Remember to not let your body get overly hungry and eat when you feel a gentle hunger (3).
5. ACCEPT THE HERE AND NOW
So you want to make changes to your body composition and/or lose some weight, first start with loving your body just the way it is. If you find that you cannot accept yourself as you are, this is the first place to start on your mindful eating journey. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater.
Mindful eating takes guts and can be scary, but on the other side, there is freedom from the diet trap. Consider weight loss and improved body composition as a side effect of eating mindfully, instead of the end goal. For some this step can be achieved by finding an activity that you truly enjoy, cleaning out the closet and buying clothes that fit and look fabulous on you, or tossing the scale if it’s defining your self-worth every time you step on it.
Lastly, remember to be patient with yourself as you begin eating mindfully. You might not feel good at it at first, but like with anything practice is key. Keep focused on your true goals and weight loss will be a side effect of your new healthful relationship with food.
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Eight Ways To Eat Healthier

April 02, 2018
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Eight Ways To Eat Healthier – When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It’s so simple, in fact, that we know you can eat better by focusing on these eight things.
1. FOCUS ON REAL FOOD
We mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains, and beans. Natural sweeteners, coffee, chocolate and wine count, too — just in moderation. Avoid food that is mass-produced, emulsified (where water and oil don’t separate) or shelf-stable. Eating real food leads to eating more nutrient-rich food without much effort.
2. OPT FOR COMPLEX CARBS
When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain bread and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages.
3. ENJOY LEAN PROTEIN
It’s perfectly OK to indulge in breakfast sausage and cheeseburgers on occasion. But on an everyday basis, there are plenty of great lean proteins to choose from. Some good meat-free options include beans, peas, quinoa, lentils, tofu, low-fat yogurt and 1% milk. Fish is another great source of protein that can also be rich in healthy omega-3s. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast.
4. CONSUME HEALTHY FATS
Add avocados, nuts and nut butter, seeds and fatty fish like salmon into your weekly menu. Cook with healthy oils like olive or grapeseed instead of butter or lard. Make salad dressings with flaxseed oil for a healthy dose of omega-3’s.
5. EAT LOTS OF COLORS
Incorporate colorful foods into every meal — some people call it eating a rainbow. From dark greens to red berries, orange bell peppers and white onions, the colors in fruits, vegetables, and even proteins are associated with important vitamins and minerals. Eating a rainbow of colorful foods, especially fruits and vegetables, is a great way to get a variety of micronutrients in your diet. T
6. BALANCE YOUR PORTIONS
Eat a balance of carbohydrates, proteins, and fats at each meal and choose foods rich in fiber, vitamins, and minerals. A good way to do this is to fill your plate with 3–4 food groups at each meal. Eat a combination of protein-rich foods, whole grains, dairy, fruits and vegetables, and incorporate the groups you miss into other meals and snacks throughout the day. Stick to healthy portions
7. MINIMIZE THE SUGAR
In its natural state, sugar is a relatively harmless — even necessary — carbohydrate our bodies need to function. It’s found in fruits, vegetables, and dairy as the compound fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture or color. Eating too many of these empty calories has many health effects, the most obvious being major weight gain. Added sugar drives your insulin levels up, messes with your metabolism and causes those calories to turn right into belly fat. Sugar goes by many names.
8. CHOOSE SMART SNACKS
Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible
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