Reasons For Eating Right
Eating right for optimal health is more important than ever when it comes to weight loss and combating disease.
Sciences have just scratched the surface studying the correlation between eating right and the benefits of eating a good diet.
The relationship between food and optimal health is quite impressive. Here are a few benefits of what you can expect by eating right.
Reduce Heart Disease
Heart disease is ranked as number one in the United Staes causing disabilities that can be avoided by eating right in most circumstances.
Many experts attribute the cause to a high intake of saturated fats, inactivity, and weight gain.
Researchers believe that a diet high in monosaturated fats, olive oil, flaxseed oil, grape juice or grapeseed, soy, fish, garlic, lean proteins, fresh vegetables, and fruits contribute to good heart health and reduce the risks associated with heart disease by 25 percent.
Avoid High Blood Pressure
High blood pressure is another precursor for a heart attack and in most circumstances be avoided by eating right. Statistics show that one in every four Americans has it.
Many of the foods that are available contain vital nutrients that can help lower blood pressure naturally. A diet rich in vitamins and minerals, potassium, calcium, magnesium and vitamin C may be all you need to keep your blood pressure in check.
One kiwi offers magnesium and potassium and vitamin C and is considered a miracle fruit for it;s health benefits. Eat this remarkable fruit right out of the skin or add it to smoothies for the delicious taste.
Lower High Cholesterol
Too much cholesterol floating around in your bloodstream can clog your arteries, causing disease and setting the stage for a heart attack.
Eating right can deferentially lower cholesterol levels. Pennsylvania State University nutrition professor Penny Etherton R.D. Ph. D. explains that a diet in high saturated fats can cause high cholesterol and related disease.
Evidence shows that eating foods high in pectin, beans and fruits such as grapefruit have been proven to keep your arteries clear by lowering cholesterol levels.
Banish Low Energy and Fatigue
Stabilize your energy levels by eating right, consuming a balanced diet with complex carbohydrates, organic fruits, vegetables, whole grains and beans supply enough nutrients to help keep your energy stable.
Poor eating habits such as a diet with poor nutrients and deficient in protein can contribute to fatigue.
Drug abuse including tobacco, too much caffeine, high sugar diet and use of alcohol can contribute to a pessimistic outlook on life. These are high contributors to low energy levels.
Banish fatigue by eliminating foods high in saturated fats, sugar, and too much caffeine. Add a protein drink to your diet in the morning to increase energy throughout the day.
A basic high energy diet consists of 65-75% complex carbohydrates fresh fruits, whole grains, and legumes. 20-30% protein from seeds, legumes, whole grains, soy, seafood, dairy, and poultry.
Fats should come from good quality sources such as monounsaturated fats, nut and seed oils at 10-15% intake for optimal energy levels.
Tips For Optimal Health
- Eating right reduces weight gain
- Avoid anemia and extream fatigue with diet
- Ease arthritis inflammation with omega 3's
- Protect teeth and bones with calcium
- Eliminate digestive disorders and discomfort with fermented foods
- Walk once per day for 30-60 minutes
Simple secrets to getting your kids eating right just by adding pureed vegetables into the dishes they already love.
Vegetable purees can easily be made once per week by steaming large batches of certain vegetables such as sweet potato, cauliflower, pumpkin, carrots, zucchini or broccoli to name a few.
Once the vegetables are steamed puree one vegetable at a time in a food processor and allow to cool to room temperature.
Save one cup of the puree individual freezer bags and place the purees in the freezer for future use or use in recipes immediately.
Purees can be added to sauces, turkey meat loafs, meatballs, brownies, spaghetti sauce, mac and cheese, soups, bread, oatmeal mashed potatoes, scrambled eggs, pancakes, tuna salad, and much more.
Just by adding more vegetables to recipes you and your children will be getting more vital nutrients through food.
For more recipes check out the book Deceptively Delicious by Jessica Seinfield online, local library or at a bookstore near you.
Anemia Causes and Symptoms
Anemia a condition categorized as extreme fatigue due to low iron levels in the blood. Studies show that anemia is especially high in women.
The good news is that you can easily replenish this vital mineral using a diet by eating lean cuts of meat and kidney beans.
Incorporate more of these foods in your diet to increase energy levels and good health.
Reduce Risks of Cancer
A typical high fat calorie diet for Americans is believed to contribute to cancer and related disease. Sixty percent of cancer cases among men and women are at serious risk due to poor diet choices.
Cutting down on saturated dietary fats and filling up on the right foods can diminish cancer risks dramatically.
Eating right includes clean dietary choices, organic fruits, vegetables, whole grains have been proven to reduce risks to breast cancer in women and prostate cancer in men by one-sixth.
Studies show that a large population of individuals who eat a large quantity of organic produce is less likely to develop cancer. Studies show that vital compounds in fruits and vegetables appear to block cancer growth.
Build Bones With Calcium Fortified Foods
Osteoporosis-related fracture is common among one in five men and women in sometime in their lifetime. Building bone by eating right is essential for staying strong throughout your life.
Foods containing calcium such as herbs, low-fat dairy, soy, tofu and calcium supplements can help build bone. Walking once per day can actually promote bone growth by developing bone with every step you take.
Combine walking and resistance training with a diet rich in calcium and minerals to build bone, reduce osteoporosis disease.
Prevent Diabetes With Exercise and Diet
A diet and fitness program has been proven to prevent deadly diabetes and associated risks.
Studies show that if you have type two diabetes
( non-insulin dependent) it can be managed by eating right and exercising on a regular basis.
If you struggle with type one diabetes there is good news for you. Primarily research shows that a diet rich in olive oil and eating fresh organic foods can reduce your need for insulin by thirteen percent.
Reduce Weight Gain With Organic Diet
Weight gain can be contributed by several factors including medical conditions, poor diet choices, and lack of proper exercise.
The solution to losing weight is eating right with a diet plan that fits your specific nutritional needs. Find a fitness program that will help rev up your metabolism to burn calories more effectively.
Lose those extra pounds by maximizing your full potential with diet and exercise. Obesity is clearly linked to serious health problems, cancer, high cholesterol, diabetes and other related diseases.
Taking control of your health depends on eating right and exercising on a regular basis.
Staying Young and Active In Activities
Many changes occur when you get older such as poor muscle tone, reduced immune system, and sagging skin.
All can be attributed to cellular damage from free radicals that damage cells and prevent cellular regeneration.
Fend off the effects of aging by neutralizing free radicals by eating right. Foods rich in vitamins and minerals, bright in colors have been proven to combat cellular damage.
Antioxidants vitamins E and C and beta-carotene have been linked to preventing cellular damage and assists the immune system in repair. By eating these powerful foods you can actually prevent disease.
Staying active can prevent age-related diseases such as loss of flexibility, loss of muscle tone and low immunity.
Find a fitness program that includes building muscle to stay fit and trim in combination with a good diet will help you look and feel your best.
Safeguard Yourself From Stroke
Both high cholesterol and high blood pressure can dramatically increase your odds of suffering a stroke. If you have one or both of these conditions it must be addressed by talking to your doctor.
The fist step in prevention is to get your cholesterol levels down and high blood pressure under control.
Eating right by choosing organic foods high in fiber, fruits, and vegetables. Produce contains folate, B-vitamins and other vital nutrients that protect arterial damage that can lead to stroke.
Enhance Immunity With Raw Foods
Raw foods are now being used in diets to build the immune system. Your body needs specific nutrients to keep your body running properly to fight disease and rejuvenate cells.
Those who eat raw foods, fruits and vegetables are maximizing the number of nutrients that can be absorbed by the body. This will help your body utilize the full spectrum of nutrients in the body.
The raw materials in food build and repairs cellular damage, improving the immune system to fight disease.
Eliminate Stress- Learn to Relax
Studies show that stress can be contributed to eating disorders, heart disease, high blood pressure and nutrient deficiencies that also lead to disease.
Experts agree that essential nutrients zinc, calcium are depleted during stressful times in an individual's life. This will lower the immune system and may cause disease.
Learning how to reduce stress for optimal health may including eating right, exercise on a daily basis, yoga, meditation and sleeping well are all great ways to eliminate stressors.
Figure out what your stressors are and find a solution for your specific needs.
Preliminary evidence shows that adding vitamin C to your diet can reduce stress and stress-related disease. This can help protect your body from the effects of stress.
Beautiful Skin Starts With Diet
Eating a healthy diet can promote glowing skin, improve acne, hives and other skin eruptions.
Evidence shows that eating right with a diet packed full of dark green vegetables, bright colored vegetables, monounsaturated fats and proper hydration.
There is clear evidence that eating a diet high in organic fruits and vegetables can make you less likely to develop skin cancer.
Minimize Arthritis Pain Eating Well
Studies show that a diet high in fruits and vegetables reduce inflammation in muscles and joints. Just by choosing a diet rich in nutrients can dramatically reduce pain due to arthritis.
It is controversial however, some studies show that eating fish high in omega 3 fatty acids have been shown to reduce inflammation in the body, keeping your joints well-oiled pain free.
Other studies show the intake of vitamin C and vitamin D produce a reduction in the progression of osteoarthritis the most common form of arthritis.
Protect Teeth and Dential Health
The intake of calcium uptake is the primary bone builder by helping build bone and keep teeth strong throughout your life.
Vital nutritional vitamins folate and vitamin C contribute to the structure that builds teeth and bone and wards of infections.
Ease Digestive Disorders
It should not be a surprise that diet plays a crucial role in preventing digestive disorders including, gallstones, constipation, irritable bowel syndrome.
Some foods or medications can actually tie your gut up in knots. By eating right, including foods rich in fiber and fermented foods can ease digestion and discomfort by keeping your digestive system running smoothly.
Avoid Kidney Stones a Painful Condition
It is estimated that 5 to 10 percent of women and 10 to 20 percent of men will pass a kidney stone sometime in their lives.
Painful kidney stones form when urine contains too many crystal-forming substances, oxalate, uric acid and calcium than your urine can dilute.
Your urine may also lack certain substances that prevent crystals that stick together creating the perfect environment for kidney stones to form.
Avoid kidney stones by drinking plenty of fresh filtered water throughout the day. Follow a diet low in animal protein. Eat less oxalate-rich foods such as spinach, nuts, berries, rhubarb, beets, potato chips, french fries, and bran flakes if you are concerned about kidney stones.
The best way to avoid this nasty condition is to limit salt intake and drink plenty of water.
Protect Vision Using Propper Diet
Macular degeneration is the leading cause of vision loss among older adults, however, you can protect your eyes from vision complications by eating right.
Start now by improving your diet to include plenty of dark green vegetables, collard green, broccoli, spinach, carrots, squash and other vegetables containing carotenoids.
Studies show that a diet rich in vegetables can reduce macular degeneration as much as 43 percent. Talk to your ophthalmologist about saving your good vision proper a propper diet.
Small changes in your eating habits can make a huge impact on your health.
Avoid Migraine Headaches- Natural Alternatives
Studies show that an estimated one in five individuals suffering from migraines due to something they ate that provoked the migraine attack.
Experts agree that changing your diet can reduce the severity of migraine symptoms.
Avoid processed foods in exchange for organic whole grains fruits, vegetables. Limit or avoid sugars and any foods you believe will trigger a migraine headache.
Resources For Weight Loss and Diet Plans
Deceptively Delicious by Jessica Seinfeld a book dedicated to getting kids to eating right by including more organic vegetables in their daily diet. Learn the secrets to adding purees to easy to follow recipes your children are sure to enjoy.
Weight loss diet plans a complete website dedicated to helping you find a diet and fitness plan to meet your specific needs.
Six ways to eating right to maximize to maximize your full potential. The true secret to living a healthier life is to visit your doctor on a regular basis for a complete physical examination, follow a good sensible diet and exercise on a regular basis.
Follow dietary guidelines to meet your individual needs for optimal health. Eating right does not have to be complicated or stressful. Find a diet plan that you can implement in your daily routine for best results.
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Patricia Lynn
Images Courtesy of AdinaVoicu, lenkafortelina, Eingadung_Zum_Essen at Pixbay.com
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