Most nutritional specialists will agree that the keys to healthy eating is balance, moderation, and variety. In essence, that means consuming a spectrum of different foods without eating the same types of calories and nutrients all the time.
At the Health n' Wellness blog, we're all about developing healthy eating habits. Below are seven tips to start developing more mindful and healthy habits for eating.
1. Moderate Portions: If you eat moderate portion sizes, it's much easier to consume the foods you want while maintaining a healthy diet. Serving sizes are sometimes hard to gauge, so don't be afraid to measure or weigh your food to ensure you're not overeating. But what's better than measuring your food is sensing, or feeling the fullness as you eat. You can sense the fullness of a few bites of avocado (high in good fat calories) much faster than a few bites of lettuce.
2. Eat Slow: The human body has not changed much since the Paleolithic days when our ancestors would hunt and gather food. During those primitive times, our ancestors would eat based on availability and impulse. This would sometimes mean a 3,000 calorie meal, followed by days without eating at all. Although the human body is resilient, it takes time for the brain to realize the stomach is full. Don't fall into the natural instincts of eating what's in front of us. Eat slow and know when you are full, before you eat too much.
3. Consume Nutrient-Rich Foods: Your body needs over 40 different types of nutrients to maintain optimal health, and no single food source supplies all of them. Your daily food intake should include whole-grains and other complex carbohydrates, fruits, vegetables, and protein, such as meat, soy, or whey. How much you should consume depends on your caloric needs. Use resources like the Food Guide Pyramid and the Nutrition Facts label food packaging to determine the nutrients of certain foods. One greatest tools to help learn and track nutritional intake is NutritionData.com.
4. Eat More Whole Foods: Surveys show most Americans don't eat enough whole foods like grains, fruits and vegetables. By whole foods we mean real food that has not been processed and refined with additives or chemicals. These foods are what our bodies were designed to eat. It's only been a couple hundred years since Americans started consuming processed, additive-infused foods. It has also only been a couple hundred years since mysterious diseases and cancers have become prevalent.
5. Balance Your Food Choices: Not every food choice has to be perfect or optimal for your health. We are all faced with temptations and unhealthy options from time to time. The trick is to balance and moderate these foods, such as those that are high in fat, salt or sugar. Although you should have a daily diet focus, your food choices over several days should fit together into a healthy eating pattern.
6. Don't Eliminate, Simply Reduce Certain Foods: A lot of people consume certain foods purely for pleasure. If some of your favorite types of foods are high in fat or sugar, the key is to moderate how much of these foods you consume as well as how often you eat them. Again, this might take some self-discipline. However, eliminating unhealthy foods might hinder your peace of mind and personal satisfaction. Instead, reduce and moderate how much of these foods you eat.
7. Gradually Make Changes: There are no easy answers to developing healthy eating habits, so don't expect to revamp your eating habits overnight. Too much change too fast can result in a quick turnaround. Rather, begin to remedy excess eating or nutrient deficiencies with modest, gradual changes. This will better promote lasting eating habits.
Do you have any tips for health eating habits that you'd like to share? Let us know below!continue...
Allergies are hypersensitivity disorders of the immune system. You get an allergic reaction when your immune system reacts to substances that are normally harmless (allergen). Allergic reactions are predictable, rapid, and acquired. There are several things about allergies that you probably did not know.
1) Based on statistics from the National Institute of Health, 1 in every 2 U.S. citizens has at least one allergy.
2) The body's immune system runs on white blood cells. These white blood cells are responsible for fighting diseases and sustaining optimal conditions for the body. The white blood cells sometimes lie dormant for years and launch attacks where an attack is not called for. They can be taken to act like the small bands of Japanese soldiers who did not hear about the end of the Second World War for years and who would attack peaceful villagers in guerrilla attacks years after the war had ended.
3) Being allergic to penicillin is the scariest of all allergies. The allergy often causes fatal anaphylaxis. To many people, the most disgusting allergy is allergy to cockroaches.
4) Protein causes most food allergies. The body's immune system responds negatively to some proteins. Studies are however, showing that it is possible to distract the immune system from rejecting proteins. Parasites that will not harm the body can be injected to distract the immune system from proteins. A 2004 experiment by Trinity College, Dublin team worked.
5) The experiment by the team from Trinity College, Dublin was well received in the scientific world. Jasper Lawrence, a British entrepreneur, in 2007 visited Cameroon and acquired hookworms by walking barefoot near pit latrines. He hoped that as the body fought the hookworms, his seasonal allergies and asthma would be defeated. This too, worked.
6) Jasper Lawrence has ventured into the business of shipping parasites to different parts of the world (but not the U.S. where this is prohibited by the FDA). He sells 35 hookworm larvae for $3,000.
7) The hookworm larvae are applied to a bandage and the bandage slapped on. The hookworms will wriggle through the skin after several minutes.
8) Allergies to food cause fatalities. In the U.S., between 150 and 200 people die each year as a result of allergies to such foods as nuts, shellfish, eggs, fish, and milk.
9) Hannes Harms is in the process of coming up with edible radio-frequency ID tags. The industrial engineer who is based in London is designing tags that will be mixed with meals to record the meals' composition. You will then get warnings whenever you are about to eat meals that have ingredients you are allergic to.
10) Walking in the grass could lead to tick bites. Tick bites can cause the body's immune system to produce alpha-gal antibodies, meaning you will not be able to eat lamb, beef, and pork again.
11) 40,000 women in the U.S. are believed to be allergic to the male ejaculate. The condition is called seminal plasma hypersensitivity. This can lead to social and psychology issues as well.
12) Women who suffer from autoimmune progesterone dermatitis can get allergic rashes as a result of their own sex hormones.
13) Your dander can cause an allergic rash in cats and dogs as well as to other humans.
14) Many people in the U.S. are allergic to ragweed pollen. The ragweed pollen season has been lengthening over the years, thanks to climate change.
15) Nickel can trigger a metal allergy that will last a lifetime. Avoid nickel coated jewelry.
Do you know of any interesting facts about allergies that you'd like to share? Let us know in the comments section below.continue...
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