Tag Archives: diet

If You Eat A Handful Of These Every Day, You Can Lower Your Risk Of Chronic Disease And Even Death

It’s hard to know just what will keep us healthy these days.

With all the different advice on carbs, sugar, and protein out there, knowing what to eat can be so confusing. Multiple studies, however, are now showing that people who eat nuts experience a surprising number of health benefits. Here’s what you need to know.

If you eat 20 grams of nuts high in antioxidants per day, your risk of dying can drop by up to 20%.

The nuts with the highest amount of antioxidants are walnuts and pecans.

Eating an ounce of nuts each day can reduce your risk of heart disease by 33% and cut your cancer risk by 15%.

There is some evidence that eating them can lower your chances of developing respiratory disease and diabetes.

Dr. Dagfinn Aune of the School of Public Health at Imperial said: “We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes.”

“It’s quite a substantial effect for such a small amount of food,” the doctor continued.

Read more: http://www.viralnova.com/eat-nuts-be-healthy

Could These Food Habits Help You Live Longer? Science Says Yes

It’s no secret that maintaining a healthy diet and exercise plan is key to living longer. That being said, doing that would be a lot easier if we all lived in nations around the world that have been classified as “blue zones.”

David Katz, president of the American College of Lifestyle Medicine, was able to pinpoint five blue zones across the world where thousands of people live to 100 and beyond. This discovery is the end result of over a decade of research. Areas with the highest concentrations of centenarians on Earth are Ikaria, Greece; Okinawa, Japan; Ogliastra, Sardinia; Loma Linda, California; and the Nicoya Peninsula, Costa Rica.

To help you live more than a century, here are the best dietary habits from each blue zone.

1. Loma Linda, California

This community is filled with Seventh-Day Adventists, many of whom outlive most Americans by over a decade. This Christian group practices a strict routine in terms of diet and fitness. They avoid meat and dairy products at all costs. While some eat meat in moderation, this area of California is mostly vegan. They center their diets around grains, nuts, and legumes, and quench their thirst by drinking only water.

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2. Sardinia, Italy

The people pf Sardinia are known for growing their own food and living off the land. This allows them to eat the freshest foods while getting a good amount of exercise. The cost of slaughtering animals is incredibly high, so meat consumption is saved for special occasions. They typically stick with a diet of fish, vegetables, and whole grain foods, all of which are beneficial to cardiovascular health.

3. Okinawa, Japan

With crystal blue oceans, it’s not hard to believe that the people of Okinawa rely heavily on a fish-based diet. However, you might be surprised to learn that soybeans also play an important role in their longevity. These beans are full of protein and carbohydrates and low on fat. Because stir-fry is so popular in this blue zone, it’s worth noting that people’s diets in Okinawa are packed with veggies.

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4. Ikaria, Greece

Like those in Sardinia, the people of Ikaria reap the benefits of a Mediterranean diet. Meal portions are reminiscent of Spanish tapas, which means that they’re pretty small. Products made with goat and sheep’s milk along with bread made of wheat, rye, and barley are key components of the Ikarian diet. These whole grain breads help increase fiber intake. The people of Ikaria experience a 20 percent lower risk of cancer than Americans.

5. The Nicoya Peninsula, Costa Rica

Meals in the Nicoya Peninsula are typically cooked earlier in the day than we are accustomed to. People in the region also believe in eating what is necessary and nothing more. Science has proven that the combination of eating early and only eating what is essential can help extend a person’s life by at least a few years.

If you’re already a coffee addict, you’ll be excited to know that these people consume a ton of the stuff. Coffee is believed to help cut down the risk of dementia and symptoms of Parkinson’s disease.

Listen, I’m not worried about whether or not I’ll make it to 100, so I think I’ll keep focusing on living life to the fullest with a cheeseburger and fries every now and then. What about you? Does this make you want to change your eating habits?

Read more: http://www.viralnova.com/life-prolonging-foods/

These 6 Lifestyle Choices Aren’t As Bad For You As You Once Thought

If you search the internet looking for the truth about healthy dos and don’ts, you’ll find some rather conflicting reports.

The news is always flooded with the latest university study announcing the next healthy habit to pursue or avoid.

As science develops, we have come to discover that many of the habits we once thought were horrible for our health, can actually be quite beneficial. From me to you, here’s a sampling of six lifestyle habits that aren’t so bad for you after all.

1. Exercising while tired

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After a long day at the office, the last thing on your mind is changing into your favorite workout clothes and hitting the gym. However, according to a study published by Medicine and Science in Sports and Exercise, a simple 30-minute workout while feeling fatigued can actually have the reverse effect. It can quickly reduce your tiredness, improve mood, and reduce stress and anxiety.

2. Late-night eating

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I’ve been known to work some odd hours of the day, and inevitably, I may not eat dinner until closer to 9 or 10 p.m. I always think that I shouldn’t eat so late…but thanks to two researchers, I can finally ignore those silly thoughts. Apparently, ignoring late-night cravings can actually cause restless sleep. Eating at odd hours of the night won’t actually cause you to gain weight, as long as you stay within your allotted calorie range for the day.

3. Not showering regularly

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According to New York-based Dermatologist, Dr. Joshua Zeichner, many Americans bathe every day because it has become the societal norm. We’re actually a lot cleaner than we think!

But by showering less frequently, you’ll allow the “good” bacteria time to grow. This bacteria helps fight off infection and dangerous chemicals that would otherwise soak directly through our skin into our blood streams. Over-showering can also dry out your skin and leave your hair feeling flat and dull.

4. Drinking tequila

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Who knew that tequila could actually aid in weight loss? That’s right, according to the British Journal of Nutritiona regulated amount of tequila can help stimulate your metabolism. The secret is the agavins (or sugars) found in tequila. With their simpler molecular structure, these sugars go almost undetected in the bloodstream.

Taking a shot of tequila right after a meal can also aid in food digestion. It is also considered to be both a prebiotic and probiotic, can fight off osteoporosis, prevent Type 2 diabetes, and lower your chances of developing dementia.

5. Not brushing your teeth after eating

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Howard R. Gamble, former president of the Academy of General Dentistry has said that in addition to brushing daily, it’s important to brush your teeth at the right times. Brushing immediately after eating can actually cause the acid from certain foods to speed up the damage done to your enamel. Instead, try waiting 30 minutes to an hour before brushing those pearly whites.

6. Drinking non-diet soda

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Diet Pepsi has the word ‘diet’ in the name, so it must be healthy, right? Wrong!

Research conducted at Johns Hopkins Bloomberg School of Public Health revealed that adults who drank diet soda consumed more food calories throughout the day than those who drank regular soda.

In addition, most diet soft drinks offer up promises of being “low-cal” or “no-sugar added.” The problem with these promises is that in order to take something out, something else has to be added. In this case, sugar is replaced with artificial sweeteners. Artificial sweeteners have been linked to weight gain, Type 2 diabetes, cardiovascular disease, and metabolic syndrome.

Now if you need me, I’ll just be over here improving my metabolism!

Read more: http://www.viralnova.com/lifestyle-rehaul/

5 Health Risks You Encounter Every Day Without Even Realizing It

When it comes to risk assessment, things like flights and camping trips typically come to mind.

Although the news certainly hasn’t been helping in the flying-is-awful department, your mother has probably told you a million times that you’re more likely to die doing something routine (like driving, for example) than you are to die in a plane crash.

And she’s right, but here’s the thing. Driving isn’t the only risk you encounter on a daily basis. Here are a few more modern-day activities that regularly put you in harm’s way.

1. Being a sedentary creature.

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Where am I as I write this? You guessed it. At my desk. Where are you as you’re reading this? Probably at yours. Most of us in the working world are pretty sedentary, which can lead to health complications like heart disease and diabetes down the line. While that’s probably not news to you, this might be.

Standing desks are all the rage now, and they were created with the intention of combatting all the not-so-fun stuff that comes along with sitting all day. The only downside is that there’s really no research to support the idea that standing desks make a significant difference for people with office jobs as far as health is concerned. Check out this study in the Clinical Journal of the American Society of Nephrology for more details.

2. Looking down at your phone all day.

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Playfully referred to as “tech nech” and “iHunch,” the slouchy, droopy effect that comes along with looking down at your phone day in and day out can not only make you look older, but it can cause some serious posture problems. That leads to back pain and eventually to the development of an annoyingly close relationship with your chiropractor.

According to Dr. Kenneth Hansraj from New York Spine Surgery and Rehabilitation Medicine, if you asked your neck, it’d tell you that a human head that weighs between 10 and 12 pounds feels like it weighs 60 pounds. I’m paraphrasing, but you get the idea. The fix? I can’t believe I’m going to say this, but you know those 15-year-old girls at Starbucks who prop their elbows on the table and hold their phones right in front of their faces? They’re onto something. Be like them. Bring your phone up to your face whenever possible.

3. Trusting BPA alternatives to be safe.

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Because BPA, which is found on receipt paper and in plastic bottles, was deemed unsafe, a few more scientists who were probably up to no good came up with its new cousin, BPS. Although it’s not quite as awful, BPS has been shown to trigger the production of fat cells. Not good. Basically, stick to the same guidelines that you would when it comes to avoiding BPA.

When you can, use stainless steel water bottles, warm your food up in heat-resistant glass, and throw out plastic containers that look cloudy, because they’re out to get you.

4. Not getting enough vitamin D (or getting it the wrong way).

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We’re so much more careful about sun exposure now than we were even five years ago. We slather on sunscreen because cancer and wrinkles aren’t cool. The only downside is that not much is known about how that affects vitamin D absorption. While experts tend to agree that being outside, even with sunscreen on, will still give you a little jolt of vitamin D, many suggest talking to your doctor about taking a supplement. Relying on sun exposure alone isn’t going to get any of us where we need to be, and lack of vitamin D over an extended period of time can lead to bone-density issues.

5. Diving head-first into internet dieting fads.

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Three words: Consider the source. Because we all live online now, diet fads headed up by so-called experts abound on the internet. Because our bodies are complex machines, we need to make sure that they keep functioning as such. So much of what’s seen online is about taking foods away, but make sure you’re not missing out on key nutrients by stripping your diet down to nothing. Spoiler alert: You won’t find one actual medical professional or nutritionist touting juice cleanses as being good for you.

By drastically changing your diet every time a popular fad comes along, you’re actually putting your health at risk. Any change, even if it’s a largely positive one, is a stressor, and the stress factor is only increased when you drop everything to adopt the latest trend. Basing your diet plan around what’s trending on Instagram can lead to serious physical and psychological consequences.

While none of these act quite as swiftly as the horrific tragedies we see on TV, these modern-day health risks should not be ignored.

(via Huffington Post)

We’re living in a world ruled by instant gratification, but our everyday behaviors can have lasting effects in the long run. You might not feel your neck aching for your phone’s sake yet, but you certainly will when you find yourself in a doctor’s office wishing you’d just looked up every now and then.

Read more: http://www.viralnova.com/modern-risks/

9 Signs That Your Body Is Screaming For Better Nutrition

We’ve been told since childhood that eating healthy food makes us stronger, which, if you’re gross like me, you’ve interpreted as eating an apple once every Arbor Day or so.

But as it turns out, your body needs a healthy dose of good nutrition every day, and if it doesn’t receive it, it will find the weirdest ways to tell you. Here are some warning signs of malnourishment that you should watch out for.

Digestion issues.

Not to sound like a pharmaceutical ad, but do you have trouble with constipation or diarrhea? Then you may be suffering from a lack of fiber. Doctors suggest eating things like whole wheat pasta and bran flakes to keep your intestines happy.

Delayed healing.

Nobody heals as fast as our determined friend Wile E. Coyote here, but if you have a wound that is taking a long time to heal, you should take stock of what you’re eating every day. Calories and proteins are essential when it comes to the healing process.

Brittle hair.

If your hair is becoming straw-like and can be pulled out easily, you might need more protein in your diet. Any type of meat packs a healthy punch of protein, but if you’re a vegetarian, you can go for beans, eggs, and nuts.

Brittle nails.

Do your nails break as much as an affluent woman’s in an old-timey movie? You might actually have a magnesium deficiency. Eat more foods like avocados, whole grains, and bananas!

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Premature aging.

Studies show that a poor diet can create wrinkles on the face at an earlier age. To combat that, you need to eat more foods that are packed with vitamins A through E. Antioxidants are also your friends. We’re talking about fruits and vegetables here, folks.

Cold hands.

You might blame your icy hands on bad circulation, but it could also mean that you have an iodine deficiency. You should eat more things from the sea, like kelp and shrimp. Iodine-rich foods like cranberries, yogurt, and potatoes are great as well.

Fissured tongue.

If your tongue is starting to look like the ruins of Pompeii, you may have a vitamin B deficiency. You need to have more fish, soy, and bran in your diet.

Dry skin.

Dry, lizard-like skin can be caused by the cold, but sometimes, it can mean that you aren’t getting enough vitamin A. Have some more carrots, dark leafy greens, and red meat. You’ll be happy to know that BUTTER is also high in vitamin A!

Bad teeth.

Obviously, having bad teeth is often a sign that you need to cut back on sugar, but bleeding gums could also indicate that you need to get some more vitamin C. Try to get more citrus fruits and broccoli into your diet.

I know it seems like your body wants cookies and cakes, but, as lame as it sounds, it really wants a more balanced diet. It’s boring, I know, but it’s totally necessary.

Read more: http://www.viralnova.com/nutrition/

If You Don’t Do These Things In The Morning, You’re Setting Yourself Up For Failure

If you’re like me, your morning routine looks a little something like this:

Within the first hour after waking up, I’ve usually hit the snooze button at least once, gotten my daily exercise by trudging down the stairs, opted out of eating breakfast, showered, gotten dressed, and before the hour’s up, I’m out the door and on my way to starting the day. Probably not the healthiest of morning routines, but in my defense, I’m usually still mentally asleep at this point.

But according to the managing director of CV-Library, Lee Biggins, that first hour of the day can be the most crucial in achieving a productive and successful workflow. “When it comes to staying productive and setting yourself up for a successful day, it’s important to make sure that you’re energized and focused on what you want to accomplish,” Biggins confirmed. Here are some tips you can use to get the most out of your mornings.

1. Get in some pre-work exercise.

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While you may dread working out at any hour of the day, working out first thing before work can help clear the mind and reduce stress levels. This work out can include a morning jog, yoga, pilates, or weight training.

Read More: 15 Surprisingly Useful Body Hacks You Can Use Right Now

2. Eat a healthy breakfast.

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They don’t call breakfast the most important meal of the day for nothing. By properly fueling your body, you can boost both your energy levels and allow your focus and workflow to reach their fullest potential. A high-vitamin, high-fiber diet should do the trick.

3. Clear out your inbox.

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Clearing your email and voicemail inboxes first thing in the morning can allow you to prioritize the important tasks and save time later.

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4. Determine your goals for the day.

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Once you’ve gone through your inbox, the time has come to set a list of goals for the day. It helps to accomplish your goals, if you have a clear mindset of what exactly you wish to accomplish during the day.

5. Create a prioritized to-do list.

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Once you’ve set your goals, the obvious next step is to prioritize these goals into tasks that need to be completed. I’ve always found that a to-do list helps me stay focused and also serves as a visual progress aid.

Read More: 20 Amazing Life Hacks That You’ll Actually Use (We Promise)

Aside from my love of to-do lists, I’ve been going about my mornings in all the wrong ways. I wish someone would have told me sooner I was this bad at adulting.

(via Daily Mail)

Read more: http://www.viralnova.com/morning-to-dos/