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For many years, people believed, some still do, that in order to be healthy and lose weight that you needed to go on a low-fat, low-calorie diet to achieve such. Of course, this is a myth that has been disproved several times over with numerous studies, etc. Some of the foods that were not recommended on these low-calorie, low-fat diets included seeds and nuts. Just as it was found with the low-fat diets, you’re nuts not to eat nuts and seeds. Here are a few reasons why.
First, although nuts and seeds can be high in calories and fat, studies have shown that they can assist with weight loss. Since they tend to be high in fiber and are two of the most nutrient dense foods on the planet, seeds and nuts make you feel satiated usually after slightly less than a hand full. (one ounce of chia seeds provides 11 grams of fiber) With it requiring so few to make you feel less or no longer hungry, what better way to keep you from inhaling some sugary, high carb, high calorie or salty snack? It is much healthier, and simply a better feeling for your body to be filled with good, natural fiber that will assist your digestive system, amongst other things, than with artery and intestine clogging high calorie, high carbohydrate, sugary, or salty items which will undoubtedly cause you weight gain along with a host of other undesirables. Besides, your body needs a certain amount of good fats, which seeds and nuts can provide, to function properly.
Secondly, as was mentioned prior, nuts and seeds are two of the most nutrient dense foods in the world. They’re crunchy, fulfilling, and loaded with vital nutrients that so many people don’t get enough of like zinc, magnesium, vitamin E, vitamin B-complex, iron, copper, manganese, calcium, selenium, fluoride, and potassium. One ounce of almonds contains 75 milligrams of calcium. An ounce of sun flower seeds contains 100 milligrams of magnesium. One hundred grams of coconut provides 113 milligrams of phosphorus. It is these and other minerals and vitamins that people seek to recover via pill supplements not realizing their body is absorbing very little if any of the nutrients in this manner. Consuming seeds and nuts are a much more recommended and natural way to acquire these vital vitamins and minerals.
Lastly, seeds and nuts are filled with heart-healthy, omega-3, inflammation reducing fats which studies have shown to lower bad cholesterol levels and raise good cholesterol. In addition, blood fat decreases and inflammation in the body declines making for improved heart function, reduced risk of heart disease and other ailments of the body, and less joint pain. One spoonful of flaxseed oil provides about 8 mg of omega-3 fatty acids. Delicious macadamia nuts are a rich source of mono-unsaturated fats( MUF’s) and fiber. Pumpkin seeds are another good source of MUF’s as well as protein.
Nuts and seeds are a part of a health eating plan. Both can help you in your quest to lose weight, stay away from unhealthy snacks, and achieve you daily recommendations of vitamins, minerals, protein and omega-3, heart healthy good fats. They also benefit your health by playing a role in disease prevention as you age. So, are you going to keep on thinking that a low-fat, low-calorie diet is the way to go? It seems quite clear that you’d be nuts to do so.
In case you haven’t heard, not all vegetables are created equal. Some veggies are quite tasty while others need a significant amount of either condiments and/or other foods to convince you to chew and swallow. There are vegetables which require great amounts of preparation and cooking time. On the other hand, some veggies may simply be rinsed off and consumed.Vegetables also vary in vitamin, mineral, and other nutrient contents. There is one in particular that should be getting your attention and should be in your refrigerator or freezer – kale.
Kale is a member of the cruciferous and Brassica vegetable families which includes collards, cabbage, and Brussels sprouts. Unbeknownst to some, its leaves can be either green, white, or purple. The Dinosaur kale with the dark, blue-green leaves tend to have a less harsh, sweeter taste than the white or purple-leaved curly ones. Ornamental kale, which has more of a mellow flavor and tender texture, can be white, purple, or green in color. Curly kale is known to have a bitter, peppery quality with a kick, and is usually a deep green in hue.
One of the reasons why kale should have your attention is because of its health-promoting, sulfur containing phytonutrients. It is one of the most nutrient dense foods on the planet, and rich in glucosinolates which the body converts into cancer preventing agents. Kale has twice the amount of vitamin K as any other cruciferous veggie, is an excellent source of manganese, copper, iron, vitamins A and C. Oh, and did I mention that the sulfur and glucosinolates in kale assist your body in detoxifying itself via removing toxins from the body? So have a green smoothie with kale as one of the main ingredients and improve your health by the sip.
As an anti-inflammatory agent, kale is one of the best. Kale naturally promotes the pro-anti-inflammatory omega-6 and anti-inflammatory omega-3 balance which can be vital to counteract the negative effects many people experience when they consume omega-6 rich processed foods loaded with so-called “healthy” vegetable and/or canola oil. Chronic inflammatory pain, which is often the result of eating the aforementioned processed foods, has become widespread especially in the western world and linked to many diseases such as crohn’s, cancer, and rheumatoid arthritis. What are you waiting for? A simple alteration to your eating plan could have you feeling better in no time.
If you are a pregnant woman, kale can provide you, along with all its other benefits, a few special upsides. With it being a natural and valuable source of folate, kale can assist in the brain development of infants in the womb. In addition, kale can help prevent many birth defects and promotes healthy neural tube formation, proper development of the face and heart, and adequate birth weight. Kale, and other natural foods high in folate are excellent alternatives to folic acid supplementation, the synthetic version of folate, that doctors push on women of childbearing age that has been linked to epilepsy, lack of focus, emotional ups and downs, etc.
Kale has arrived on the scene to rave reviews and deservedly so. It’s one of the most nutrient dense foods in the world, assists the body in detoxification, helps prevent cancer, is a natural anti-inflammatory, and is highly beneficial to women of childbearing age due to it containing high amounts of folate and helping prevent birth defects and promoting healthy brain development of infants in the womb amongst other things. With all this to its credit and more, it’s no wonder why kale has stormed onto the shelves in multiple form as it has. Now go grab some kale and add it to your plate, snack tray, and smoothie and reap the benefits.
Is the office in which you work undergoing some alterations? Maybe some new blinds, carpet replacement, or new lighting? Well, that may just be the beginning. With emerging studies, and some good ole common sense, the traditional work desk could possibly take a back seat, or at least a side seat, to something that is becoming more and more common in the workplace. Have you ever heard of or seen a standing desk? Well, whether you have or not, it may be your next desk. Like it or not, perhaps it should be. Here’s why.
First, sitting for long periods of time contributes to overall muscle stiffness and back pain. Although the seated position may be opportune for your business life, hours upon hours of being hunched over your desk can deform how your body is blueprinted to transport your weight. Ever hear of something called the pelvic tilt? Well, chances are, if you’re one of the many people who sit for long periods of time on a daily basis, you may have a slight or obtuse pelvic tilt. If so, this puts you at further risk of back and leg pain as well as injuries. Standing, provided your spine is in line, puts your body in a much healthier, ergonomic position, takes some of the sting of sitting from the lower back, neck, and buttock regions, and decreases or possibly rids of the debilitating pelvic tilt.
Next, studies have linked prolonged sedentary behavior to such serious disorders as diabetes and heart disease. Do you go to work, get up maybe for a ten minute break or two, maybe for lunch, and to walk to your vehicle after work? If so, then that means you’re sitting for time periods well beyond what your body would like. Hence, you may see the excess body fat around your waist, experience metabolic syndrome, high blood sugar, elevated cholesterol levels, and an increased cancer risk. Moving around and standing, however, initiate vital processes related to the breakdown of sugars and fats.
Lastly, sitting may be shaving years off of your life. All of the hours you sit and watch TV, play video games, work, etc., etc., according to researchers from Toronto, increase your chances of obtaining a condition or disease which will kill us prematurely. According to the World Health Organization (WHO), the fourth leading risk factor for death for people all around the world is physical inactivity! Who would’ve thought it possible that simply being still could be so potentially dangerous to your health?
So, if, or seemingly it’s a matter of when your workplace decides to provide some type of standing desk in place of, or hopefully along with your familiar traditional sit down desk, be open to it. In fact, be first in line to utilize it! For improved health it’s recommended by researchers that you stand as much as you can and sit when you need to. This will help to decrease and/or eradicate muscle stiffness and back ache, lower the risk of heart disease, diabetes, metabolic syndrome, high blood pressure, and raised cholesterol levels. Stand more, sit less. Get up and move your body! Your life depends on it.