FDA Disclaimer: The advice & statements on this blog have not been evaluated by the Food & Drug Administration. Any information on this blog is not intended to diagnose, treat, cure, or prevent any disease. 

 

Are you looking to lose weight, get in shape, or just get healthier? A healthy diet and exercise can be so beneficial to your health. Not only will your physical health improve, but it can help relieve stress, improve your sleep, and help you be happier! Exercise releases endorphins, which can reduce pain and stress. Many of us are stressed out daily. Stress can make you sick and cause health problems including depression. The best way to combat stress is through regular exercise. Just 20 minutes a day of exercise can make a huge impact on your health. Both diet and physical activity play a contributing factor to your weight. A healthy diet and exercise can help you look better, and feel better.

Get Healthy

Did you know the FDA recommends between 20-30 grams of fiber per day? There are many benefits of fiber including, lowering your risk of diabetes and heart disease. It can also help you achieve a healthy weight.

Whole foods are generally better than supplements such as

• whole-grain products
• fruits
• vegetables
• beans & peas
• nuts & seeds

Some examples of good forms of fiber are :

• cereal
• granola bars
• brown rice
• wild rice
• barley
• whole-wheat pasta
• kidney beans
• black beans
• whole-grain crackers

There are so many benefits to making homemade smoothies. They are so easy to make, using ingredients such as almond milk, ice, greek yogurt, fresh fruit or veggies. However you make it, your body will thank you for it! Use it as a meal or a healthy snack to help boost weight and fat loss. It can also help control blood sugar levels, improve digestion, and reduce cravings.

Check out these healthy smoothies from Andianne – Healthy Eats & Sweet Treats

Head to 6 Detox Smoothies for Weight Loss for more delicious and healthy smoothie recipes.

Protein should account for 10-35% of your daily intake. A diet that consists of healthy proteins can greatly benefit your exercise and weight loss journey.

Benefits include :

• Greater Muscle Mass & Lean Tissue
• Less Hunger & Lower calorie Intake
• Easier Fat Loss on a calorie-restricted diet
• Better Brain Function
• Better Sleep
• Lower Blood Pressure

Head to www.poliquingroup.com  to read more about the benefits of adding protein to your diet.

Healthy Protein Food Sources Include :

• Seafood
• White-Meat Poultry
• Milk, Cheese, Yogurt
• Eggs
• Beans
• Pork Tenderloin
• Lean Beef
• Soy

Check out these 21 Delicious High Protein Meal Prep Recipes By All Nutritious

There are so many ways we can add healthy proteins to our diets and All Nutritious has so many great recipes available to choose from.

Multivitamins are supplements that contain different vitamins and minerals that are available in various forms. They contain herbs, amino acids, and fatty acids in addition to vitamins and minerals.

Many claim multivitamins can protect against heart disease, osteoporosis, infections, and even the common cold, but according to healthline.com, this may not be completely accurate. They suggest that taking a daily multivitamin may do more harm than good and that the evidence of their effectiveness varies. Healthline.com also suggests it is better to eat a balanced diet of fresh, whole foods, instead of relying on a vitamin to fix a poor diet. They do say that a daily multivitamin could be beneficial to certain individuals such as older adults, vegans, and pregnant or breastfeeding women. Dietary supplements are not regulated by the Food and Drug Administration (FDA), so their safety and effectiveness are questionable. What do you think? Have you found any benefits of taking a daily vitamin? Head to the whole article at the link below and let me know what you think.

>> Do Multivitamins work? The Surprising Truth. via Healthline.com

Get Fit

Fact or Fiction: Does more sweat mean a better workout?

According to an article by webmd.com: “Sweating is the cooling process your body goes through to help you maintain a steady body temperature — but it’s no workout indicator. We have this association that sweating equals calories burned, and that’s actually not accurate. Everybody is different and sweats differently, and how much or how little you sweat doesn’t equate to the number of calories you burn. “

Cardio is a key part of every exercise program. Not only does it help you lose weight, but it also helps you build endurance so you can remain active for a longer period.

Reduce Stress

Yoga is an excellent way to get healthy. Yoga focuses on your body’s natural tendency towards health and self-healing. It can also improve the strength and harmony of the mind and body. Yoga usually consists of breathing exercises, meditation, and stretching. The relaxation techniques used can reduce high blood pressure, and stress. It can also improve insomnia issues, and reduce chronic pain, arthritis and headaches.

 

Stay Hydrated

It is so important to stay hydrated! Dehydration can cause swollen feet, headaches, and in extreme cases heat stroke! Keeping the body hydrated helps your heart pump blood through your blood vessels and muscles. This keeps the muscles working effectively.

Toned muscles, increased immunity, improved mental health, and longer, happier life. There are so many reasons to get healthy. Stop making excuses and start making changes. Build a better life for you!

 

I am not a doctor or nutrition professional and do not provide medical advice. Readers are advised to do their own research and make decisions in partnership with their health care provider.  Nothing you read here should be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.

Sources:

• https://www.healthysmoothiehq.com/21-reasons-consume-healthy-smoothies
• http://thescienceofeating.com/healthy-drinks/benefits-of-smoothies/
• http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
• http://www.forbes.com/pictures/fgmi45glhl/ten-health-benefits-of-a-high-fiber-diet/#4b0bcdd454af
• http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1133/Twelve_Amazing_Benefits_of_ProteinThe_Most_Importa.aspx
• https://www.myfooddiary.com/resources/nutrient_facts/nutrient_protein.asp#howmuch
• http://www.livestrong.com/article/241939-benefits-of-taking-a-multivitamin/
• https://www.healthline.com/nutrition/do-multivitamins-work
• https://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/
• http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx
• https://www.cdc.gov/physicalactivity/basics/pa-health/
• https://breakingmuscle.com/learn/can-exercise-make-you-happy
• http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WIIlb_ArLIU
• https://www.webmd.com/fitness-exercise/guide/good-protein-sources
• https://www.webmd.com/fitness-exercise/features/does-more-sweat-equal-a-better-workout#1