5 NONRESTRICTIVE EATING HABITS TO BE HEALTHY AND STAY FIT Getting healthy isn’t always about going without

The key to successful healthy living is to aim for long-term changes. It’s a constant work-in-progress and we must learn to appreciate the journey, be gentle on ourselves, and have fun in the process.

Here are five simple tips you can start applying today to improve your health and well-being in the long run.

01. INSTEAD OF REMOVING, TRY ADDING.

We often associate healthy eating with deprivation and restriction. But sacrificing the foods we love will inevitably lead to frustration and a very good chance that we’ll throw in the towel and go back to our old habits.

So instead of removing foods from your diet, try adding more of the good stuff. Having pizza for dinner? Add a green salad. Can’t start the day without your morning toast? Serve it with a green juice or small smoothie. Burgers are your guilty pleasure? Choose a whole grain bun and load it with roasted veggies. The more healthy foods you introduce into your meals, the more they will become a natural part of your diet. With time, you’ll notice that your body will crave healthier options and you’ll naturally—and effortlessly—start making smarter food choices.

02. KNOW WHAT YOU’RE EATING.

Learn to read nutrition and ingredients labels. Many packaged foods contain ingredients we’ve never heard of or can’t pronounce. My rule: if you don’t know it, you shouldn’t eat it. Focus on whole foods like vegetables, fruits, nuts, legumes, seeds and grains. Stay away from things that come in a box; they usually contain chemicals, artificial flavors and additives. Skip foods labeled as low-fat, as they’re often loaded with added sugar.

Be mindful of how the food you eat was grown too, whether it’s organic or not, or how far it travelled before making it to your plate. Harvard research found that local foods are both fresher and more nutritious. They have a smaller impact on the environment and they taste much better than foods that were picked weeks ago and shipped in refrigerated trucks.

03. SLOW DOWN WHEN YOU CHOW DOWN.

Slow eating is your digestion’s best friend. Our stomach doesn’t have teeth to chew—it has to use enzymes to break down food—so the less chewing we do, the more work our stomach and digestive system will have to do. Further, when we eat hurriedly, our sympathetic nervous system and stress response are triggered. The body goes into “fight-or-flight” mode and suppresses digestive activity. In this state, enzymatic secretions and bile flow are hindered and the entire digestive process does not function optimally. This can lead to digestive upsets, food allergies and sensitivities, inflammation, malabsorption and nutrient deficiencies.

Studies suggest that eating slowly may also maximize satiation (the feeling of fullness). It takes about twenty minutes for our brain to realize we’re full and to send signals of satiety. Eating slowly gives our body the time it needs to receive those signals, which decreases the risk of overeating and leads to better weight management.

Above that, food tastes better when we take the time to savor each bite. Eating is one of life’s greatest pleasures and doing it slowly and mindfully makes the whole experience more enjoyable and satisfying.

04. SQUEEZE A FEW MORE GLASSES OF WATER INTO YOUR DAY.

I know this is an obvious one, but a little water goes a long way! Many of us are affected by issues caused by dehydration and we don’t even know it. Water plays a role in almost every single process of the body. It’s essential to digestion, it helps with the transportation and absorption of nutrients, proteins, and hormones, aids weight loss, relieves headaches, maintains focus, supports the body's natural detoxification process, nurtures healthy and glowing skin, and the list goes on.

Aim for at least eight to ten glasses a day. Bring a bottle with you when you leave the house. If you find water boring, add sliced fruits or fresh herbs to make it flavorful. Or set alarms on your phone to remember it’s time to drink. Use whatever works for you!

05. PLAN AHEAD.

We all know that eating healthy requires a bit of planning. But don’t let it overwhelm you! Meal prep is not as difficult as it sounds. Reserve some time during the weekend (I like Sundays) to prepare your food for the coming week. It will take a couple hours, but it will save you time later on and make it much easier to stick to your healthy habits.

Cook big batches of whole grains (quinoa, brown rice, farro), and proteins (legumes, tempeh or animal proteins), chop and pre-cook veggies, and prepare a couple sauces and dressings to use throughout the week. I make hummus for snacks or bake a big batch of homemade granola to use on yogurt or oatmeal.

If you leave the house, keep healthy options on you in case hunger strikes. I carry nuts, dried fruits or homemade granola bars when I’m on the go. By having healthy options ready, you're less likely to grab a bag of chips or order fast food on your way home.

Remember that you don’t have to apply all of these healthy eating habits at once. Start with one that seems realistic for you right now and let it become a natural part of your routine. Then integrate the next one. Don’t forget to celebrate your success and be proud of your efforts! With each step you take toward a healthier life, no matter how large or small, you’re making yourself the most precious gift.

Source: Sophie Bourdon

 

Is Dehydration the Reason for Your Back Pain?

These days, you can't turn your head without being reminded of the importance of drinking enough water. But does an adequate supply of H20 really make a difference to how you feel on a daily basis? Could dehydration be contributing to or even to blame for your aches and pains?

Absolutely, yes!

Most people don't drink enough water and this is an issue that should not be taken lightly. If you suffer from back pain, it's worth evaluating how much water intake you get on a daily basis as dehydration can have serious damaging effects on the spine.

The discs between each vertebra in your spine are largely made up of water. If your body is dehydrated, the discs are at risk of shrinking which can add pressure on the spinal nerves, resulting in pain and even neurological symptoms. Chronic dehydration can even lead to the spine becoming less stable which can cause herniated and bulging discs. So the answer is an affirmative yes; not drinking enough water can absolutely affect how you feel on a daily basis - especially when it comes to back pain!

Worryingly, many people suffer from debilitating back pain for years without even realising that dehydration could be the cause. As dehydration can lead to a lack of flexibility and joint stiffness, many people can wrongly assume they are suffering from arthritis or another chronic disease, when their bodies are simply lacking water.

Of course, back pain is just one of a host of symptoms that dehydration can cause. Here are just a few other reasons to keep up your water intake:

To Maintain Good Circulation
Dehydration can lead to persistent headaches, as well as dizziness, blurred vision and hearing difficulties.

For Good Energy Levels
If your body is dehydrated you may feel weak, fatigued or exhausted. This is usually because dehydration causes the blood to thicken, resulting in the heart having to work harder to pump the blood around the body. It's always better to drink a glass of water than a cup of coffee or a sugary drink if you feel in need of an energy boost.

To Maintain a Healthy Weight
A low water intake can lead to a slow metabolism and weight gain. Most people find that they naturally lose some weight just by drinking more water on a daily basis.

For Healthy Sinuses
If you are not drinking enough water your sinuses and the lining of your lungs are at risk of becoming dry, which can sometimes lead to breathing issues.

The damaging effects of dehydration on the body could take up an entire book; this article simply highlights some of the most common. Start making a focused effort to add more water to your fluid intake. You're likely to see some positive changes to your health.

Important note: Some of the symptoms mentioned above can be caused by other medical conditions and the possibility of dehydration should be considered when other causes have been eliminated. Contact your health care provider if you are at all concerned about any of your symptoms.

Article Source: http://EzineArticles.com/9550384 Etienne Dupont

Water, drinks and your health

Water, drinks and your health

It's easy to overlook, but choosing healthier drinks is a key part of getting a balanced diet.

Many soft drinks – including instant powdered drinks and hot chocolate – are high in sugar. Food and drinks that are high in sugar are often high in calories, and having too many calories can make you more likely to gain weight.

Some energy drinks are high in both sugar and caffeine. Checking the nutrition labels on soft drinks such as fruit juices and fizzy drinks can help you make healthier choices. 

The Eatwell Guide says we should drink six to eight glasses of fluid a day. Water, lower fat milk and sugar-free drinks including tea and coffee all count.

Drink plenty of water

Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. Plain tea, fruit tea and coffee (without added sugar) can also be healthy.

If you don't like the taste of plain water, try sparkling water or add a slice of lemon or lime. Or heat the water and infuse a tea bag, some coffee or a slice of lemon. You could also add some no-added-sugar squash or fruit juice for flavour.

Drink semi-skimmed, 1% fat or skimmed milk

Milk is a good source of calcium, a mineral that helps build and maintain healthy bones. It also contains protein, vitamins and other minerals, and doesn't cause tooth decay.

For a healthier choice, choose semi-skimmed, 1% fat or skimmed milk. Limit your intake of flavoured milks, milkshakes, condensed milk and milk-based energy or malt drinks – these contain added sugar, which is bad for teeth.

Milk is especially important for young children. They should drink whole milk until they are two years old because they may not get the calories they need from lower-fat milks.

Cows' milk should not be given as a drink until a baby is one year old as it doesn't contain the balance of nutrients a baby needs. 

From the age of two, children can gradually move to semi-skimmed milk as a main drink as long as they are eating a varied and balanced diet and growing well.

Juices, smoothies and 5 A DAY

Fruit and vegetable juices and smoothies contain a variety of vitamins that are good for our health. A small glass of fruit juice counts as one of your recommended five daily portions of fruit and vegetables. 

But a glass of juice should only ever be one of your portions of 5 A DAY because it doesn't contain the fibre found in whole fruits and vegetables. Have other types of fruit and vegetables for the other four (or more) portions.

Fruit juice also contains sugar that can damage teeth. It's best to drink it with a meal because this can help protect teeth. The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugar is contained within the structure of the fruit. 

When fruit is juiced or blended, the sugars are released. Once released, these sugars can damage teeth, especially if you drink juice frequently. Even unsweetened fruit juice is sugary, so keep an eye on the amount of fruit juice and smoothies you consume. 

The government's current advice is to limit consumption of fruit/vegetable juices and smoothies to a combined total of 150ml a day.

Fizzy drinks, flavoured waters, and squashes with added sugar

Fizzy drinks, squashes and juice drinks can contain lots of added sugar and very few nutrients, so keep them to a minimum – children should avoid them completely. 

Flavoured water drinks can also contain a surprisingly large amount of sugar, so check the label before you buy. Also beware of "juice drinks" as these may not have enough fruit in them to count towards your five portions of fruit and vegetables a day.

A high sugar content means a drink is also high in calories, which can contribute towards you becoming overweight. Cutting down on these drinks is a good way of reducing the number of calories you consume while not missing out on any nutrients.

Likewise, getting children to drink fewer sugary drinks is a good way of limiting the amount of sugar they consume. Children who drink a lot of sugary drinks are more likely to become overweight.

The added sugar in these drinks also means they can damage teeth. If you do have sugary or fizzy drinks, drinking them with meals can help reduce the damage to teeth.

The best drinks to give children are water and milk. 

If you or your children like fizzy drinks, try diluting fruit juice with sparkling water instead. Remember to dilute squashes well to reduce the sugar content in the drink.

Caffeinated drinks

Caffeine is a stimulant. Drinks containing caffeine can temporarily make us feel more alert or less drowsy. Caffeine affects some people more than others, and the effect can depend on how much caffeine you normally consume.

Pregnant women should limit their intake of caffeinated drinks because of their caffeine content. Caffeinated drinks are also unsuitable for toddlers and young children. Drinks that contain high amounts of caffeine include coffee, tea, colas and energy drinks. 

Tea and coffee

It's fine to drink tea and coffee as part of a balanced diet. Bear in mind, though, that caffeinated drinks can make the body produce urine more quickly. Some people are more susceptible to this than others, but it also depends on how much caffeine you have and how often you have it.  

If you have problems with urinary continence, cutting down on caffeine by changing to low-caffeine tea and coffee, fruit or herbal teas, or other types of drinks can sometimes help.

If you drink tea or coffee with sugar or you have flavoured syrups in your coffee shop drinks, you could be unwittingly damaging your teeth and adding unhelpful calories to your diet. 

A wide variety of tablet or granular artificial sweeteners are available and are safe to consume in your hot drinks. Find out more about artificial sweeteners.

However, many people who choose to cut out sugar from their hot drinks soon become accustomed to the taste.

Energy drinks and caffeine

Energy drinks often contain high levels of caffeine and are often high in sugar (calories). They may also contain other stimulants and sometimes vitamins and minerals or herbal substances.

The caffeine levels in these drinks vary, but there is often around 80mg of caffeine in a small 250ml can. This is the same as two cans of cola or a small mug of coffee.

Caffeine during pregnancy

Pregnant women should have no more than 200mg of caffeine a day. One mug of instant coffee contains around 100mg of caffeine.

High levels of caffeine can result in babies having a low birth weight, which can increase the risk of health problems in later life. 

High caffeine levels might also cause miscarriage. Check the labels of energy drinks as they often say the drink is not suitable for children or pregnant women.

Sports drinks

Sports drinks can be useful when you're doing high-level endurance sports and need an energy boost.

But they are no different from any other sugary soft drinks, which means they are high in calories and contribute to tooth decay. 

Unless you're taking part in high-level endurance sports, water is the healthier choice and the best way to replace fluids lost through exercise.

Source : http://www.nhs.uk/Livewell/Goodfood/Pages/water-drinks.aspx

Healthy Eating Plate

http://www.health.harvard.edu/healthy-eating-plate