The Importance of Good Health

Many people do not realize, and often underestimate, the importance of good health. Health, as they say, is wealth. Good health is necessary to carry out daily tasks. When discussing healthy, many people would consider the condition of their bodies and forget about the condition of their minds. However, health is not only about alleviating and being free from physical aspects of health. It also means being healthy in mind too.

An unhealthy mind results in an unhealthy body. Good mental health helps you to make the most of life and enjoy it. Good mental health offers you a feeling of well-being and the inner strength needed in times of trouble or unrest. Everyone knows how to care for their bodies. This is done almost every day by the majority of people. Exercise and eating the proper foods are the best ways of keeping the body healthy. But, how does one keep the mind healthy? A healthy mind requires a lot of work, as well as, a combination of the right foods and exercise.

Most often, the food consumed has a pivotal effect on the body, as well as, the mind. A healthy diet consists of the right food groups with right number of calories. It does not contain an excess of sugar, salt, fat and alcohol. Selecting the right foods that provide energy helps the body to be healthy. This also helps the mind. An energized person is a happy person. Happiness is a state of mind. Without proper energy, a person can become angry, tired and sad. These are not good for the mind Exercise is extremely important to staying healthy both in body and mind. Being active can help a person continue to do things they enjoy and be independent as they age. Long term physical activity increases the benefits of long-term health. This is the reason many health experts advise individuals to be as active as possible and to set aside at least three days a week for some form of activity that keeps the heart beating at a steady pace. Physical exercise also has many mental benefits. For example, a person diagnosed with depression or anxiety is most often asked to conduct some form of physical activity apart from taking medication. This is because, the body produces hormones known as endorphins which improve mood and relieve stress. Depression can be alleviated by improving mood and anxiety can be relieved by reducing stress.

Another method of keeping the mind healthy is to exercise it as often as possible. Just as physical exercise is good for the body, so is mental exercise for the mind. There are numerous ways to ensure a healthy mind through activity. For example, doing cross word puzzles, calculating sums in the head, learning a new word every day etc. can be extremely beneficial for the mind. This form of mental exercise is not only for the elderly. It is for all individuals who wish to keep their minds healthy.

Very few individuals take the time to care for themselves with busy lifestyles and schedules. However, taking care of yourself is the best way of ensuring you live a long healthy life, not only physically, but also mentally.

Revamp your snacking habits

If late afternoon hunger pangs leave you longing for a snack, there's no reason to deny yourself. Just be sure to choose foods that fit into a heart-healthy eating pattern. Most health-conscious people steer clear of junk food like salty, greasy chips. But they might not realize that low-fat, low-salt potato chips or pretzels aren't really a great substitute. "Those types of snacks usually don't satisfy your hunger because they contain just simple carbohydrates," says Moore. Low-fiber, easily digested carbs found in refined grains tend to raise your blood sugar, which can leave you hungry again in a few hours.The most healthful snacks contain a combination of healthy proteins, carbs, and fats. Think whole-grain crackers with low-fat cheese or peanut butter .If you crave something crunchy, popcorn can be a good choice, provided you avoid prepackaged popcorn in bags or microwave popcorn, which often contains lots of salt and unhealthy fats. It's easy and far cheaper to make your own. Just toss a small handful of popcorn kernels into a small paper bag, fold over the top, and place in the microwave. Use the "popcorn" setting if your microwave has one, or cook on high for two to three minutes, or until the popping slows to a few seconds between pops. (Keep an eye on it to make sure it doesn't scorch or burn.)Instead of butter, you can spray the cooked kernels with a little olive oil, using an oil mister

Healthy snack suggestions

When choosing snacks, select whole foods with little processing, and look for the healthiest sources of fats, carbs, and protein. For example:

·         8 ounces plain Greek yogurt with fresh or frozen berries and a sprinkle of granola

·         1½ ounces trail mix with dried cherries, dark chocolate, and walnuts

·         ¼ cup hummus with 1 cup fresh vegetables, such as baby carrots, broccoli florets, and cherry tomatoes

·         1 slice whole-grain flatbread with 1 tablespoon almond butter and 1 teaspoon fruit spread

·         1 banana, sliced and spread with 1 tablespoon peanut butter

·         1 cup of cooked oatmeal with a dusting of cinnamon, 1 tablespoon raisins, and ½ cup low-fat milk or soy milk

Low-fat string cheese with an apple or small bunch of grapes.

Health Benefits of Coffee

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health. The studies show that coffee drinkers have a much lower risk of several serious diseases. Here are the top 12 evidence-based health benefits of coffee, that have been confirmed in actual human studies .

1.    Coffee Can Improve Energy Levels and Make You Smarter

Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.

2.  Coffee Can Help You Burn Fat

  Several studies show that caffeine can increase fat burning in the body and boost the metabolism rate.                              

3.  The Caffeine Can Drastically Improve Physical Performance

 Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.

4.  There Are Essential Nutrients in Coffee

Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.

5.  Coffee May Lower Your Risk of Type II Diabetes

Several observational studies show that coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.

6.  Coffee May Protect You From Alzheimer’s Disease and Dementia

Coffee drinkers have a much lower risk of getting Alzheimer’s disease, which is a leading cause of dementia worldwide.

7.  Caffeine May Lower The Risk of Parkinson’s

Coffee drinkers have up to a 60% lower risk of getting Parkinson’s disease, the second most common neurodegenerative disorder.

8.  Coffee Appears to Have Protective Effects on The Liver

Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver.

9.  Coffee Can Fight Depression and Make You Happier

 Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

10.     Coffee Drinkers Have a Lower Risk of Some Types of Cancer

Liver and colorectal cancer are the 3rd and 4th leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both.

11.     Coffee Does Not Cause Heart Disease and May Lower The Risk of Stroke

Coffee may cause mild increases in blood pressure, which usually diminish over time. Coffee drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.

12.     Coffee May Help You Live Longer

 Several studies show that coffee drinkers live longer and have a lower risk of premature death.

7 Ways to Make Water Taste Better

Not everybody has a taste for water, but we all need it to ensure that our bodies continue functioning properly. If you want to drink more water, but aren't crazy about the taste (or lack thereof), here are some tips that can make it more enjoyable:

1. Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavours might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavor as well — especially in summer.

2. Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too.

3. Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavoured seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.

4. Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, and then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.

5. Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.

6. Try bouillons, broths, and consommés. If your palate leans toward the savory, you may pass on tea and start sipping one of these hot and savory liquids instead. Choose low-fat and low-sodium versions for maximum health benefits. Because soup is water-based, a cup of hot soup will count toward your daily fluid consumption.

7. Add fast flavor. If you're looking for a quick-and-easy flavor booster, you might also consider sugar-free drink mixes, and flavor cartridges that can be used with your faucet filter system.

Benefits of Green Tea

Green tea is the healthiest beverage on the planet .It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.

1. Green Tea Contains Bioactive Compounds That Improve Health

Green tea is more than just green liquid.Many of the bioactive compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients.It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants .These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.

2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter

Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine , which can work synergistically with caffeine to improve brain function.

3. Green Tea Increases Fat Burning and Improves Physical Performance

Green tea has been shown to boost the metabolic rate and increase fat burning in short term. It increases the fat oxidation by 17 % , indicating that green tea may selectively increase the burning of fat.

4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer

Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer.

·         Breast cancer: A meta-analysis of observational studies found that women who drank the most green tea had a 22% lower risk of developing breast cancer, the most common cancer in women.

·         Prostate cancer: One study found that men drinking green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men.

·         Colorectal cancer: A study of 69,710 Chinese women found that green tea drinkers had a 57% lower risk of colorectal cancer.

5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s

Not only can green tea improve brain function in the short term, it may also protect your brain in old age .Alzheimer’s disease is the most common neurodegenerative disease in humans and a leading cause of dementia .Parkinson’s disease is the second most common neurodegenerative disease and involves the death of dopamine producing neurons in the brain.

Multiple studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentally  lowering the risk of Alzheimer’s and Parkinson’s.

6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection

The catechins in green tea have other biological effects as well. Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections . Streptococcus mutans is the primary harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.  Green tea can inhibit the growth of streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk of caries.

7. Green Tea May Lower Your Risk of Type II Diabetes

Type II diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 300 million people worldwide. This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin. Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels. Those  who drank the most green tea had a 42% lower risk of developing type II diabetes.

8. Green Tea May Reduce Your Risk of Cardiovascular Disease

Cardiovascular diseases, including heart disease and stroke, are the biggest causes of death in the world. Studies show that green tea can improve some of the main risk factors for these diseases .This includes total cholesterol, LDL cholesterol and triglycerides . Green tea also dramatically increases the antioxidant capability of the blood, which protects the LDL cholesterol particles from oxidation, which is one part of the pathway towards heart disease. Green tea drinkers have up to a 31% lower risk of cardiovascular disease .

5 mealtime mistakes that are making you gain weight

Are you avoiding avocado, salad dressings or nuts because you're worried about excess calories? Are you eating out of a to-go container? These are just a few of the mistakes causing you to pack on the pounds.

1. Avoiding healthy fats.

      Are you worried about the calorie count in "healthy" foods like nuts and avocados? While the average avocado contains a little over 200 calories, this healthy fat is great in moderation. Avocados are associated with improved nutrient intake and reduced risk of metabolic syndrome. Shoot for a third or half of an avocado a day — just don't go overboard and eat the entire thing! Nuts, olives and seeds, while high in calories, are full of nutrients your body needs. Use a quarter cup as your serving size, and integrate these healthy fats into your daily diet by adding them to your yogurt or topping off your salad.

2. Eating out of the to-go container.

Eating out of a to-go salad bowl or carryout box, rather than plating your food, could be causing you to gain weight. It's really difficult to gauge portion size in these large containers, which can result in you eating more than you intended.Plating your food will help with portion control, which aids in weight loss. Next time you're at a salad bar, choose a big container and try to divide it visually like you would a plate — a large portion of vegetables, a serving size of protein (about the size of your fist) and a small amount of healthy grains and fruit.

3. Confusing hunger with thirst.

When your body is thirsty, you may mistake it for hunger and then overeat. To fix this, drink a glass of water 15-20 minutes before eating to ensure you're properly hydrated before taking your first bite. Research shows increased hydration leads to weight loss, so drink up!

4. Sipping too much alcohol.

Speaking of drinking, over-indulging in cocktails during your meal is definitely a mistake. While an occasional glass of wine has great health benefits, there are a few ways you can cut down on calories.

First, opt for wine over beer or a mixed drink (which can have up to 300 calories). After you pour a glass of wine, put the bottle away. That way, you'll have to make an effort to get up and get a second glass, thus forcing you to be more conscious of your choice. Finally, leave a few sips in the glass if you plan on re-filling. You'll save 10-30 calories on a 90-calorie glass of wine if you can leave a sip (or three) in your glass. If you have sparkling water at home, you can opt for a wine spritzer — half wine, half sparkling water!

5. Going on Facebook or Instagram while eating.

If you're on your computer, phone or watching TV while eating your next meal, you're probably going to overeat. Mindless eating occurs when there's a disconnect between your mind and body. If you're not fully present with how your body is feeling while you're eating, you may miss the signals letting you know that you've eaten enough and that you're full.