Category Archives: Health Tips

How Vitamins and Minerals Support a Healthy Body

Posted on by

Keeping your diet varied is the key to a healthy lifestyle. Not only does this make your meals more enjoyable, it also helps you consume vital minerals and vitamins on a daily basis.

Sometimes the vast amounts of information on this topic can be confusing. This article aims to clear up a few common misconceptions about this topic.

First of all, vitamins and minerals are not the same thing. Minerals help vitamins work properly in a healthy body. In combination, these two types of natural nutrients work to boost your energy and mood levels, among other benefits.

In recognition of their importance in public health, the World Health Organization (WHO) keeps a database of research conducted on vitamins and minerals. One of their stated objectives is to “track progress towards the goal of eliminating major vitamin and mineral deficiencies” by recording the nutritional status of various populations.

Recent research has found that the most effective supplement provides both vitamins and minerals together. This is because they need each other for optimal effects. They are particularly useful for preventing chronic degenerative disease, as indicated by an Age-Related Eye Disease Study (AREDS) report from 2001.

Taking too little or too much of a single vitamin can have undesired effects, such as throwing off your body’s natural balance. Extra vitamins that the body does not use will be discarded in urine, but some types of fat-soluble vitamins cannot be washed out as easily this way.

Specialists recommend very specific dosages for both vitamins and minerals, and research into the matter can never go astray. Consulting a specialist is ideal, but if that’s not possible, always make sure your sources are reliable and up to date.

Supplements are not always necessary as long as your diet is balanced and varied. However, in some cases vitamins and minerals help in situations when your body is going through changes, for example during pregnancy. The elderly often benefit from natural supplements as well.

Most vitamin and mineral supplements are made from natural extracts, which will keep your body natural and healthy. Vitamin C is usually extracted from rosehip, and Vitamin A comes from fish liver oil. These substances and others come in capsule form, which makes them easy to add to your routine.

Minerals and vitamins work together to ensure a healthy and natural body. Including them in your diet, in addition to a good variety of healthy foods, can enhance your lifestyle when taken in the right proportions.

Share

Healthy New Year to You and Your Family

Posted on by

More people begin dieting and training programs in January than at any other time of the year, and it’s simple to see why. The New Year represents a new beginning, and an end to the nearly endless supply of rich foods and sweats that we faced as the old year came to an end. But for many, they deal with the problem too strongly – with extremely restricted diet programs, or training routines that they cannot keep up with – and soon stop trying and then give up.

One may be better off to see the New Year as a time for reflection – to take a more realistic approach to your current dieting and training habits and then invest to making genuine changes that you know you can stick with. Setting reasonable goals that you can meet will lead to more permanent changes in your lifestyle – which leads to successful weight loss over the long term. Prioritise the changes you want to obtain – and deal with the easier ones first.

1. If you are not a morning eater, make a promise to yourself to begin the day with a healthy, protein-rich dish that will keep cravings for food away until lunchtime. Try some cheese or natural yogurt with fresh fruit, or a delightful protein-fruit shake – they are simple to make first thing in the morning for anyone not in the habit of making breakfast.

2. If you tend to pick up meals on the run every day, begin by packing a lunch a few times a week or taking a home cooked meal with you. Research has shown that calorie information on packaged food and dining establishments may not be totally reliable, so this provides you with more control over your calorie consumption and portion sizes – and you are going to reduce costs, too.

3. Finding time to train is not always an easy task, but it’s important when it comes to weight loss. Think about what works best for you – do you want walk alone or a team training class for example? Are you more likely to work out in the morning, or later in the day?

4. Set a reachable goal that you know you can arrive at – not just “I’m going to get more exercise”, but “I’m going to take a fast paced 30-minute walk three times a week”. Or, figure out how much you want to walk each day and keep track with a digital pedometer. It’s really encouraging to have an up-to-the-minute record of how close you are to reaching your day-to-day objective.

5. Establish frequent dietary routines and follow a few simple guidelines for a better diet – have hunger-fighting protein at each meal and treat you have, include a lot of fruits and vegetables and whole fruit at meals and snacks, stay well hydrated with calorie-free water and tea, and control your consumption of fats and sugars.

Share

Maintaining your Health in Winter

Posted on by

With the change in season comes the return of a cool in the air, and the end of those long summer evenings; the shorter days and wintry conditions can have a big impact on both our emotional and physical wellness. Follow our top tips to keep you happy, balanced and inspired throughout the freezing season!

Get some sleep
With the long winter nights it’s the perfect time to catch up on your rest. Few of us get the recommended 7-9 hours of rest at night time. Maximize the darker, shorter evenings and get an early night time. Sleep can have a unique effect on your feelings and ability to carry out your daily responsibilities, as well as being vital for wellness.

Eat food that gives you extra heat
Wrapping up in the winter months is one way to keep your body warm, certain food items can also help by heating system us up from the inside. We are naturally drawn to warming soups and hot beverages when it’s freezing outside, some food items even encourage heat production more than others. Strong ingredients – like hot cinnamon, hot chili, garlic, pepper and beans – can aid circulation and generate extra heat. Coughs and colds are common during this period so ensure you keep your immune system optimised by eating plenty of green veggies and fruits packed with vitamin C like oranges, grapefruit, strawberries, tomatoes and beans etc.

The great outdoors
It’s simple to hibernate inside during wintertime, but getting outside every day is important for wellness as your body needs sunshine to create vitamin D – essential for healthy teeth and bones. Even when the sun is not shining your body can still produce this from sunlight on your skin; getting out for a short walk everyday will keep your vitamin D levels up.

Protection from the elements
Winter conditions combined with central heating can leave your skin feeling seriously dry and dull; never forget your skin just because it’s simple to hide away under your winter cloths. Deal with dry flaky skin by first exfoliation away the dead skin and then applying a rich moisturizer. Although it might seem unusual to be thinking about sun damage when it’s so freezing outside, UV light can still pierce the skin so use a moisturizer with a built-in SPF to protect your skin and keep lines at bay.

Keep been active
Just because it’s freezing outside does not mean you should depart your exercise routine – wrap up for a nice walk or try fun winter activities like ice skating etc, the cold weather means your body will use-up more calories in an effort to keep heated. If going outside when it’s blustery, wet or raining really does not appeal never let the elements set you back, try some indoor activities, try a workout DVD or using a gaming system (Wii, Xbox etc) to get fit at home.

Share

Kids nutrition, how can you improve it?

Posted on by

When it comes to feeding their children, parents certainly have the best intentions. But many people have a busy lifestyle, so there isn’t always enough time for groceries, meal planning or cooking.

Others may not be aware of the healthiest ingredients and cooking methods, and can rely on high fat foods or starchy foods when choosing meals. Together with the picky eating habits, which seem to be so common among children, it’s no wonder that children generally do not eat as well as they should.

What are some of the habits?

Young children often have a number of foods that refuse to eat. Children may be choosey not just about how food tastes but also the temperature and texture. And trying to get children to eat their veggies can be an exercise in perseverance.

Most children prefer foods that are tasty and high in calories, and they tend to be foods that are cheap, widely available and often easier to eat. Older children are often on the run, which can mean many convenient items and fast food, as well as irregular mealtimes as well. Sometimes a few extra minutes of sleep in the morning can be more attractive than a healthy breakfast before school.

But what can Parents do?

Children are more inclined to eat healthy foods when they are offered them frequently and regularly. Repeated exposure to vegetables, for example, is one way to encourage family members to try new foods. But it also helps to make food available and accessible. Try to keep a bowl of fresh fruit on the kitchen table or counter, or put fresh cut-up vegetables in the fridge.

Another approach to increase the intake of vegetables is by adding them to similar dishes. Cooked, pureed vegetables can be added to pasta sauce, for example, improved nutrition and calories to reduce the calorie intake of the dish. You can also add cooked vegetables to soups, stews and casseroles adding nutrition and improving taste.

Proper snacking is good for growing children, and well-chosen snacks can help meet nutritional needs. But if snacking means having salty or sugary empty calories items, try offering fruit, vegetables, nuts or soy nuts, yogurt or low-fat yogurt instead.

Despite the best efforts of parents, infants can still fall short of a number of important nutrients. A good quality daily multiple vitamin and mineral supplement can help fill gaps in the diet and can serve as a safety net.

Share

How can you eat right, to sleep tight?

Posted on by

Getting a good night should be one of the simplest and most natural things to be able to do. But busy lives and busy schedules make us less likely to eat properly, and poor eating habits can prevent us from developing good sleep hygiene.

When we are busy, we tend to eat less than we should during the day, and then we eat so much more than necessary in the evening to make up for it, which is exactly the opposite of what we should be doing.

We should be aware of how certain foods can affect sleep patterns. Protein-heavy foods simulate reactions in the body that keep us alert, and eating large meals just before bed can cause indigestion and heartburn – a perfect combination to keep you up at night.

Low-fat, high carbohydrate meals are digested faster, and to stimulate different body reactions – that will help facilitate relaxation and sleep. So it is best to choose a high-protein breakfast and lunch to stay awake and lucid during the day, and save the carbs for dinner.

If you’re like most people, caffeine is a stimulant, so a cup of java before hitting the sack is probably not wise. Both caffeine and alcohol can interfere with normal sleep, you may be able to fall asleep, but not for long. Therefore, it is difficult to reach the deeper – and more relaxing – sleep phase, so that even with eight hours, you are still slow and groggy in the morning. It is also likely that you will be awoken from your sleep with a full bladder, as caffeine and alcohol act as diuretics.

Should I snack or not before going to bed depends on your usual pattern before you go to bed. If dinner is small and lightweight (and earlier), then a light snack is fine, if you feel that helps you sleep and you can afford the calories. Calcium-rich foods such as milk and yogurt are good choices, because calcium helps muscles to relax.

To sum up:

1. Have a light dinner; focus on salads, vegetables, fruits, whole grains and beans for example. A bowl of soup with a salad, and fruit for dessert.

2. If you know that caffeine keeps you awake, avoid drinks containing caffeine for 6-8 hours before going to bed – Keep your alcohol consumption moderate to avoid sleep disturbance.

3. Drink fluids throughout the day, and cut back after dinner. If you take any medication at bedtime, use only a small amount of water.

4. If you like having a snack before bed, include foods that are rich in calcium to induce muscle relaxation. A cup of warm milk is a remedy for insomnia through-out the ages, and for good reason.

Share

Why should you bother to be active?

Posted on by

Regular exercise has many benefits. It is a powerful stress buster, can help keep the weight off, and lowers the risk of developing serious chronic diseases. Other benefits include increased energy, stronger bones and muscles, improves sleep, improves body shape, increase mental well-being and improve your outlook on life.

 Here are some quick tips.

1. Renew your commitment to a healthy lifestyle. Think more types of activities, which integrate into your own lifestyle and that you can easily build into your day. Make it a point to read up on news and information about fitness, such as this article on exercise. Put a fitness plan into action today!

2. Aerobic exercise is important for the cardiovascular system. It is defined by repetitive motion, such as running, swimming or cycling. It can also tone the muscles. Including a little aerobics and resistance training is the best for your daily routine.

3. Set small, specific goals that you can follow (such as losing 5 percent of body weight or exercise three times a week, etc.) Drink green tea (which helps promote weight loss). Eat fresh fruits and vegetables during your day at home or at work etc.

4. Resistance exercises are important for healthy muscles and bones. It also increases your strength. It is defined by short bursts of energy such as weightlifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance training and aerobic exercise to keep your body operating at its peak.

5. Simple ways work well for getting fit and healthy – you do not need to go to a gym. You can become more active in your daily life – like parking the car farther away from the shop or school, and walking more. Climb the stairs instead of always taking the elevator or even walking to the office of a colleague instead of sending an email – you will get fit faster that way.

6. Metabolism does not slow down with age. It’s just that when people get older they don’t do the same strength-training, and they may lose lean muscle mass. The more lean muscle tissue you have, the higher the metabolism – and the faster you lose weight etc. Keep your exercise and activity levels up every year, and at the same time, so you can maintain muscle tone, to maintain a healthy metabolism and maximize weight loss etc.

7. A minimum of 30 minutes of moderate activity at least five times a week, will keep you physically active. You can divide each half hour into three sessions of 10 minutes. If 30 minutes is not possible right now, start with what you can do, and then gradually build it up.

8. Keep hydrated by consuming at least two litres of water per day. It is even more important to drink water before, during and after exercise. Even a low-intensity exercise requires that you are well hydrated.

9. Rest between workouts and allow your body time to recover.

Share

Foods that can improve your mood

Posted on by

“You are what you eat.” You have heard this saying relating to body weight, but did you know that food can also affect your mood?

Every day we are bombarded with the stresses of life; they come from work, people, even family! So stress affects our moods, and when we feel pulled in different directions, we often turn to unhealthy foods.

One of the best ways to manage stress and boost your mood is to keep your energy levels balanced and have a positive spirit. This is when a healthy diet helps.

How?

A good way is to eat foods that the body slowly absorbs and helps keep your blood sugar balanced, and can also help keep your mood in balance.

Some slow digesting foods include whole grains products such as muesli’s, porridge, brown rice, hummus and lentils. Try combining complex carbohydrates (whole grains) with lean protein when eating.

What to avoid:

Foods like white bread, sugar and those that are high in fat and salt, as these are rapidly absorbed and cab cause blood sugar levels to peak within an hour of eating. It is quickly followed by a sudden collapse of energy.

After the collapse of energy, you begin to feel tired, and get hungry again, and then reach for a convenient snack bar of chocolate or cookies etc, and this then pushes you towards another crash in blood sugar.

And the good news:

You can find eating healthy, balanced meals, you can not only help keep your mood balanced, but it does wonders for weight control. Bonus!

Share

Emotional Eating and How to Control it

Posted on by

Are you feeding your stomach, or feeding your feelings? More often than not the answer is both. We need to eat to nourish the body, but sometimes we eat to satisfy our feelings. It could be any type of food, and it happens because we are happy, sad or even bored, but when we eat for reasons other than physical hunger it is emotional eating.

Eating when you are not really hungry is a sure way to add unnecessary calories (and pounds!), which can quickly ruin your weight loss (management) program.

So how can you overcome emotional eating? Know the difference and then manage it.

Knowing the difference:

1. Emotional eating comes on all of a sudden, physical hunger comes on gradually.

2. Even if you are full, you are more likely to continue to eat to satisfy a feeling.

3. If your stomach is growling for food, we eat almost anything to fill the gap. If you want a particular food such as ice cream, chocolate or chips, you’re probably eating just to handle a feeling.

4. Emotional eating feels like you need to eat the food you crave on the spot and you need it now, while if it is physical hunger you can wait.

5. You may feel guilty about emotional eating and maybe justify it, but if you are physically hungry, you will not.

Managing emotional eating:

1. See if you can identify which emotions will make you want to eat emotionally.

2. Take your mind off the desire to eat by doing something else – try to go for a walk, do some chores or talk with a friend.

3. Find comfort foods that are healthy alternatives, so when the feeling comes on you have an option that is not junk food.

4. If you’re on a diet, eliminating all unhealthy foods can do more harm than good. For example, if you can’t live without chocolate or ice-cream, do not deprive yourself completely. Have a small amount, and put it away. This is easier said than done but it’s about moderation, not elimination.

5. Sometimes is just a taste you need. So try to have only a little bit. You will probably remember the experience of having it before, rather than guilty feeling when you finished the whole pack!

If you recognize you are eating for emotion reasons, remember that no matter what food you desire, learning to control it and use sparingly is the best option.

Share

Some Tips from a Chiropractic Wellness Perspective

Posted on by

Chiropractic wellness embraces the entire health of the body. You can implement these tips to help you achieve wellness. First, give your body the nutrition it requires. You need to eat a proper diet in order to provide the body with the nutrients it needs. This includes adding a range of fruits and vegetables to your diet on a daily basis. Taking in the right amount and sorts of protein is also essential. Some healthy fats are also a good idea. When you provide the body with enough water, you will give it the moisture required for the cells to work at their best. When you give the body all the nutrition it needs, it can do much of the work of healing itself from within.

Second, you can implement chiropractic wellness if you embrace regular exercise as a part of life. Movement and activity are a normal part of the body’s natural abilities. Humans are not to be sedentary by their very nature. They need regular movement and activity to remain at their best. By incorporating exercise into you daily routine, you are giving your body the movement it needs in order to function well. You are keeping the muscles and tendons flexible. You are giving the bones the weight and pressure they need for optimal strength. That will allow your body to function at its best.

Third, chiropractic wellness means looking at the way your entire body works instead of just a part. Mainstream medicine has taught its doctors to focus on the body’s symptoms. That approach seems to bleed out to the patients. They focus on what is causing the immediate pain they feel. However, they do not put proper attention on the way their overall body performs. That performance can indicate underlying issues that you need to address. When you visit a chiropractor, the focus will be on the entire body. A visit to a wellness centre will help you focus your efforts on making the body work better.

Finally, you can have chiropractic wellness if you take routine care of your body. Many people visit the dentist regularly to make sure they do not have cavities. Others go to the doctor for an annual check-up to make sure nothing is wrong. Some choose to visit the chiropractor for the same reason. By performing routine chiropractic adjustments, it keeps the body working, as it should. Whether you need help with sports injuries or want routine maintenance, the best option is to set up an appointment at a chiro office today.

Share

6 Bad habits that can affect a healthy diet

Posted on by

Weight loss, healthy eating, getting more active, working towards a more fit body. Whatever your goal, there always seems to be some bad habits that impede your way, even with the best intentions.

Success means not only reaching your goals, but also to maintain it. Here are some things to look out for.

1. You think you can lose weight without doing any exercise

To lose weight and keep it off and stay fit and healthy, you must exercise regularly. Exercise helps to better shape your body by toning the muscles, supporting metabolism, helps increase energy levels for better fitness and endurance, plus it is good for the mind!

2. You drink too many calories

Not drinking fizzy drinks is great, but do not replace them by drinking more juices. Remember that the juice may contain the same amount of calories. Yes, the juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as sugar is often added and they don’t contain fibre. Whenever possible, eat the fruit instead of drinking it.

3. You think that all fats are bad

Beneficial fats are unsaturated fats, especially omega-3 and omega-6 fatty acids, found primarily in oily fish, nuts and seeds. Fat is essential for health, just make sure you limit saturated fats and trans fats.

4. Diet is a lifestyle, not a temporary thing

Just because you’ve reached your ideal weight, or achieve your goal does not mean you can stop your diet. Of course celebrate your success, but do not fall back into old habits. So many people who lose weight put it back on again – do not be one of these people!

5. Snacks and not knowing when to stop eating

Eating small meals regularly throughout the day is fine, but make sure to maintain balance and keep track of how much they ate. It is very easy to get caught doing a job or busy talking while eating, and forget to stop when you are not hungry anymore!

6. Losing motivation

Motivation is a big part of sticking to your eating or exercise plan. Get your family and friends around you to help and encourage you. This is particularly important when you see the results starting to level off. Try putting post-it notes or photos that inspire you around the house or on the fridge to help you remember your goals and how you have done so far.

Remember, it’s easier to break the habits than build them. So get your family and friends to keep you motivated, stay focused and strong – the results will be your success.

Share