Protein

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Proteins are essential for your health. In effect, they are the building blocks of the body. If you lack protein in your diet you run the risk of many of your bodily functions not working properly and eventually grinding to a halt.

Getting adequate levels of protein from your diet is not difficult, especially if you eat meat because meat contains large quantities of protein. For example, 100g of chicken breast contains around 21g of protein. You probably want to be aiming for approximately 1g of protein per kg of body weight per day.

Protein Sources

As I said before, getting adequate protein when eating meat should not be a problem for most people. However, those who are vegetarian might find it a little bit harder to achieve the higher levels of protein intake per day. If that’s you, try eating a good amount of beans. Chickpeas, lentils and other legumes are also great sources of protein.

Full Proteins

Proteins contain things called amino acids. Amino acids are actually really important for your health and well being. There are about 20 amino acids which the body needs, all of which are present in most meats but they are harder to get from plant sources of food. Of those 20, 8 are called essential amino acids because the body is not able to produce them by itself and you must obtain them from your diet.

Alternative Sources

If you are still lacking some proteins you can always look at supplementing with vitamins and protein powders in order to achieve the recommended intake of proteins and amino acids. Many protein supplements on the market today contain added amino acids, including the essential ones so you will be able to get your daily quota from these sources.

The biggest question regarding supplementing with proteins is are they of an equal quality and as efficient as those proteins which are ingested through more natural sources. A great place to buy cheap protein is from MyProtein. They sell a large number of different products so I am sure that you will find something to suit your needs.

Balance

So, to sum up what you need to be making sure you do is get a balance of foods in your daily diet. Carbohydrates, fats and proteins are all very important. Without all of these in your food you will start to see noticeable differences in your mood, health, skin and every other aspect of your mental and physical health.

Just a small effort into what you are eating will pay dividends for you in the years to come.

Top 10 Reasons Why People Turn to Bad Food

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Eating bad food or junk food can be really satisfying for some. Even when they know that these are not good for their health, they still indulge their cravings. The reasons for doing this is not as simple as just gustatory cravings. Digging deeper will help you get right down to the cause of your compulsion for eating bad food. Hopefully, when you understand these reasons, you will be able to deal with them and consequently make wiser and healthier choices when it comes to the food that you eat.

Here are the top 10 reasons experts believe to be the cause of eating bad food:

  • Stress– this is a state of mental or emotional strain or tension resulting from demanding circumstances. When a person is so stressed out, he or she sometimes fail to notice what he is eating. When he realizes it, he finds a way to justify it and will continue to eat the junk food that he has been eating. You have to learn how to manage stress without turning to food. An unhealthy diet combined with high levels of stress is the formula for potentially fatal conditions like heart disease and diabetes.

  • Depression – when people are depressed they are most likely to turn to food that make them feel good. Among these are chocolates and fatty snacks like chips and French fries. Those who are suffering from severe depression should seek professional help to address their condition. Those who experience mild to moderate forms of depression should find other ways to lift their spirits like exercise and meditation.

  • Lack of time – when one is too busy to even think of serving oneself healthy food, one resorts to buying take-outs which usually comprises of fast foods like burgers, pizzas, pastas, anything that you can buy along the way home. A major concern would be when you have a family, you also impose on them the kind of food that you would normally take if you are alone and always in a hurry. Children need healthy food in order for their bodies to fully develop, eating junk foods will hamper their growth. Likewise, they might develop early symptoms of illnesses. Take the time to make healthy eating a family habit. It will give you economic benefits as well when you don’t have to spend for medical expenses due to food-induced illnesses.

  • Starvation – is defined as suffering or death caused by hunger. When one is very hungry or starving, one would literally eat anything that he sees. He wouldn’t care anymore if that certain food contains 5,000 calories a pop. All he will be thinking about is to put food inside him or else he will die. It is always recommended to eat small but frequent meals. Eat a healthy and hearty breakfast to start the day right. Have a good lunch portion to take you through the second half of your day and a light dinner to cap your day. A mid-morning and a mid-afternoon snack will tide you over until your next meal. With such a regimented diet, you will avoid starvation and hunger pangs from affecting your food choices.

  • Comfort Eating – this happens when one is not feeling so great and it seems like the only thing that will make one feel better again is to eat or indulge in your comfort foods. This often means eating more than the regular serving of ice cream, pizza, two extra slices of chocolate cake, and other such food that you wouldn’t normally eat if you weren’t feeling so bad. Having a positive mental attitude and being hopeful about your circumstances will help you ward off the need to resort to binging on comfort food. While you enjoy eating these foods, they are best eaten in small amounts and when you are in control of your emotions.

  • Misinformation – this means getting the wrong information about certain foods that you are eating. You might think that you are eating healthy when you are actually eating bad food. Nowadays, people are starting to take note of the Nutrition Facts at the back of every consumable product that you buy in the supermarket. Aside from that, farmers are starting to plant their crops organically which means they use no fertilizers at all, as compared to most of the well-known products out there that are still being produced with the use of chemicals. Reading the nutrition facts is a good way to start taking note of what you are putting in your body. Keep yourself informed about the latest developments in the field of nutrition to help you make healthy choices in food.

  • Anxiety – this is defined as feeling worried or nervous about an event that is perceived to have an uncertain outcome. When a person is deeply worried about a certain thing or event, he’d eat anything he can find, or anything that is offered to him. It’s like being stressed out, but this one would be flitting because when the worrisome concern has been resolved, then one’s anxiety will end and so will the mindless eating. There are healthier ways to deal with anxiety. Learn about these instead of reaching out for the nearest bag of chips to ease your nerves.

  • Cravings – One desires to eat a certain food at a certain time which would lead to a routine wherein you will not notice anymore how much and what you are eating. Cravings can be curtailed if you set your mind to it. When you go to the supermarket, you can avoid going into the aisles where all the junk foods are displayed, instead you make it a point to go to the fresh fruits and vegetables area first, when you see all the fresh food there, you will literally forget the cravings for the bad food. You can actually program your body to crave for healthy food instead of eating bad food.

  • Addiction – you’ve been eating bad food for a long time and you might think that it’s impossible to go a day without these in your diet. That’s a total falsehood. Take control of yourself. Addictions can be cured by going to its root cause. Find out what brought on your addiction and deal with it. Gradually wean yourself from eating bad food. Soon enough, you will find yourself eating healthier and eventually looking and feeling healthier too.

There are some relevant videos available on YouTube which also help to exemplify why people turn to bad food, such as this one:

The UK Outlook on Diet-Related Diseases

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The food that you eat have a huge effect on your health. Everyone knows this for a fact, yet there are still a high incidence of diet-related diseases all over the world. The United Kingdom is not spared from the medical statistics with more people being diagnosed of ailments like heart disease and cancers that are closely attributed to bad eating habits. Diet-related diseases are slowly getting higher in the list of major concerns for health services in the United Kingdom.

Obesity

In the United Kingdom, one of the diseases that is being considered as a major concern is obesity.

Obese Cartoon Dog

A fat little Dog…

Obesity is a term used to describe somebody who is very overweight and has a high amount of body fat. Getting the body mass index is one of the ways to measure how overweight one is. The body mass index is computed by dividing your weight in kilograms divided by your height in metres squared.

Another method to measure obesity is by measuring one’s waistline. If one measures 94cm or more in men and 80cm or more in women, then they will likely develop obesity-related health problems. Being obese can increase the potential of contracting life-threatening diseases such as heart disease, type 2 diabetes, breast cancer, colon cancer and stroke. Aside from this, it can also cause depression, due to the limitations caused being overweight.

Eating Disorders

Another major concern in the UK is the fact that eating disorders are not only affecting adults lately, but children as well. Children as young as 5 years old have been found to be suffering some form of eating disorder. Boys as young as 13 years old, and girls at 15 years old, are being admitted to hospitals due to eating disorders. This may have come about due to several factors such as an increase in social pressure, bullying at school, and competitiveness, maybe in applying for a job or maybe in holding onto a particular job. Many of those who suffer from eating disorders are celebrities or models, who need to conform to what their status requires them to be. Those in high society who need to maintain a certain look are part of the statistics too, together with models who are required to maintain a certain weight. These people commonly suffer from eating disorders like bulimia or anorexia.

A person who has anorexia will impose erratic food restrictions on himself and practice inappropriate eating habits or rituals. This is motivated by an obsession to have thin figure and the irrational fear

Eating Disorders - Fruit and Cake

Obsessing over food can lead to eating disorders

that they will gain substantial weight when they eat. This often involves a distorted self-perception of how the body looks. It is not unlikely that a thin anorexic person would still think of himself as overweight or fat. Even feelings of hunger are ignored for fear of gaining more weight. Celebrities like Karen Carpenter figured in the news for being anorexic. Her death was even attributed to this eating disorder.

Bulimia nervosa, on the other hand, is characterized by a cycle of binge eating and then purging. People who are bulimic stuff themselves with large amounts of food and then induce vomiting afterwards to rid himself of the food that he ate. Other ways of purging include taking laxatives, diuretics, and stimulants and exercising excessively. A bulimic person exposes himself to the risks of having dangerously low potassium levels. The deterioration of his health due to the nutritional deficiency could also lead to severe depression and possible suicide. It can occur 9 times more in women than in men. People suffering from bulimia nervosa often have impulsive behavior, risky sexual behavior, alcohol dependency, and substance abuse tendencies.

Taking a Stand Against Diet-related diseases

Health experts have come up with several ideas of how to reduce these diet-related diseases. This resource (http://www.patient.co.uk/health/eat-more-fruit-and-vegetables) shows how people can include more fruits and vegetables in their diet, lessening the chances of getting obese. Fruits and vegetables contain plenty of vitamins and minerals to keep you healthy, they are low in fat so you can consume more without fear of gaining weight in the process. They are very low in calories too, making them perfect for those with specific caloric requirements.

Health Experts Eating Vegetables

Health Experts say Eat more greens..

Private institutions (see http://www.ifr.ac.uk/media/newsreleases/071003centreprevmedlaunch.html) are finding ways to prevent obesity as well. This is a facility that does research on ways to prevent the onslaught of many diseases, one of which is how to fight obesity.

Below is a chart that appears on http://www.ifr.ac.uk/media/newsreleases/071003centreprevmedlaunch.html. It shows how much the government is spending on research and development on efforts to prevent or cure diet-related diseases.

The £20 billion cost of diet-related disease:


Disorder
Annual cost Source
Coronary heart disease 6.3 billion Dept of Health Annual Report, 2007, figures for 2005-2006)
Cancers and tumours 4.4 billion Department of Health Annual Report, 2007
Obesity 1 billion Minister of State (Public Health), Department of Health
Stroke 2.8 billion National Audit Office
Osteoporosis 1.7 billion National Osteoporosis Society

http://www.patient.co.uk/health/obesity-and-overweight-in-adults, points out concerns as to why people get obese and how this diet-related disease affects one’s overall health. There is also information about how it can be prevented, how obesity can be eradicated from the society, and more healthy ways of losing weight rather than resorting to anorexic or bulimic behavior.

Although some people think that they can cure their obesity by having surgeries or taking in pills and other medications, a change in lifestyle and improving diet and food intake is still the recommended course of action. This is healthier and is less likely to result in even more complications.

Diet-related diseases can be prevented. This is true not only in UK but in the rest of the world. The answers are all in making the choice to live a healthy lifestyle, eat healthy food, and do the necessary exercises. While the government is exerting effort to do research and implement awareness campaigns, it is still up to the people themselves to do something about their condition. You have to take control of how you live your life. Remember that it is not only you that is affected when you fall seriously ill. You become a burden to your family and to the government especially when you have very little resources to spend on treatments for your diet-related diseases. It is up to you to do your part in keeping yourself healthy and productive now and for the years to come. After all, the benefits of being healthy are all yours to enjoy.

Genetically Modified Foods: Altering the Landscape of the Food Industry

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Genetically Modified Foods are products wherein desired characteristics are improved and undesirable ones are removed. This is done through genetic engineering, the alteration of the food’s DNA structure. This technique vastly increased the production efficiency of the food industry. Also, it signaled the advancement of the food production industry which provided better control over the food’s genetic structure compared with other practices such as selective breeding.

Like any other scientific venture, the production of these Genetically Modified Foods has its own risks and benefits. According to webmd.com, the risks include food toxicity, combination of genetically modified and non-genetically modified materials, alteration of the nutrient content, the production of weeds that are detrimental to other crops as well as other risks to the environment. On the other hand, the benefits are as follows: improved resistance to pest and other crop-related diseases, tolerance to drought, and the amount of food supply is greatly raised.

The Genesis of GM Foods

The commercial production of Genetically Modified Foods began in 1994 when a Californian company Calgene released Flavr Savr. It is a genetically modified tomato wherein softening was prevented by delaying its ripening while still retaining its color and flavor. Also, another characteristic of Flavr Savr was that it was more resistant to rotting. Although its production was short-lived because of its unprofitability, it paved the way for the commercialization of other foods that are already engineered in many laboratories.

The Growth of GM Foods

From a simple genetically engineered tomato, Genetically Modified Foods have grown at a fast rate through the years. As a matter of fact, experts say that at least 60-70% of the processed foods in the U.S. market have genetically modified ingredients. The most common GM Foods are crops which include:

GM Foods - Salad

  1. Potatoes

Potatoes are engineered not only for them to be resistant to pests in the field but also, they are altered for them to act as anti-cholera vaccines. Also, scientists are trying to find ways for it to be of use in the production of lubricants.

  1. Corn

Perhaps the most popular GM food, corn is genetically engineered to include an insect-killing gene. This alteration is a big help to farmers which doesn’t have to spray insecticides anymore.

  1. Tomato

Aside from being able to last longer like the first genetically engineered tomato, scientists have found a way to let the tomatoes mature on the plants that result in a tastier breed.

  1. Squash

More prone to viral disease compared to other crops, squash is genetically engineered to ensure the crop’s durability.

  1. Golden Rice

The creation of the golden rice marked the first time that scientists were able to increase the nutritional value of Genetically Modified Foods. This rice variety was created in the year 2000 to combat Vitamin A deficiency. And in recent years, scientists have been working on a variety that would combat iron deficiency.

Genetically Modified Animals

The genetic modification of animals is not that easy compared to plants. This is why scientist slowly introduced genetic modification in animals by incorporating it to animal feeds. Animal feeds are commonly enhanced with vitamins, proteins, and other nutrients that make it more nutritious. With regards to the genetically modified livestock, as of November 2013, they are not yet available in the market although there have been numerous laboratory experiments with regards to this matter.

GM Salmon

One of the Genetically Modified Foods that is nearing approval for release in the market is the GM salmon. Compared to its wild counterparts that take three years to mature, the GM salmon grows faster. Not only does it mature at a faster rate, it also grows bigger up to twice the size of its wild counterpart. The company responsible for its production, AquaBounty, regards this venture as beneficial to the environment. Because the GM salmon will be grown in fish farms, it will be able to protect the ecosystem of the fishes in the wild from human intrusion. Although the product boasts many potential benefits, there are still risks that are being evaluated before being made commercially available.

As Genetically Modified Foods are gaining a wider audience, cause of concern regarding the risks involved as well as support for further research regarding to this technology will increase. As more researches are being conducted, issues regarding this new technology will be settled. Regardless of the fact that there is a huge debate concerning these genetically engineered products, it is without a doubt that GM foods are changing the landscape of the food production industry.

References:

  1. http://en.wikipedia.org/wiki/Genetically_modified_food

  2. http://en.wikipedia.org/wiki/Flavr_Savr

  3. http://www.discovery.com/tv-shows/curiosity/topics/10-genetically-modified-food-products.htm

  4. http://www.webmd.com/food-recipes/features/are-biotech-foods-safe-to-eat

  5. http://www.salmonnation.com/fish/gefish.html

Things to Do in Order to Stay Healthy and Fit

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Health is wealth and this is a fact. Your body will be susceptible to illnesses and diseases if it is in poor condition, which could drain your finances because of medical bills. Here are some tips to improve your general health condition.

Watch Your Weight

Obesity is one of the major health problems in the world nowadays. This is caused by lack of exercise and unhealthy eating habits. If you are overweight, you are at a greater risk of serious general health problems, such as cancers, heart diseases, and diabetes. In order to stay healthy, you need to monitor your weight on a regular basis and start losing some if you need to.

Drink Moderately

Drinking alcoholic beverages is not only relaxing, but can also improve your blood circulation. However, drinking too much can cause long-term general health problems. Alcoholism can lead to heart attacks, strokes, liver diseases, and cancer. You don’t need to abstain from alcohol to stay healthy. Just make sure that you will drink moderately.

Avoid Salty and Fatty Foods

Make sure that you will avoid eating salty and fatty foods. Too much salt can lead to serious kidney diseases. Too much fat Salt Shakercan lead to heart diseases, high blood pressure, obesity and other weight related general health problems. According to research, the risk of developing heart diseases is three times as much to people who are fond of eating salty and fatty foods.

Regular Exercise Is Important

Exercise is not only for losing weight. Even if you are in good shape, you still need to do physical workouts regularly, since your body needs it. Regular exercise can minimize the risk of developing major chronic diseases by up to 50%. It can also strengthen your muscles and improves your stamina. Furthermore, exercising can be fun and improves your general health.

Eat More Fruits and Vegetables

If you want to have a nutritious and balanced diet, you need to eat more fruits and vegetables, as well as cut down your meat consumption. Fruits and vegetables also contain lesser calories, which help you control your weight and avoid obesity. Research also shows that consuming at least 400 grams of vegetables and fruits every day can lessen the risk of major general health problems such as diabetes, heart diseases, and stroke.Water Melon

Get Enough Sleep

You also need to give yourself enough sleep if you want to boost your general health. Sleeping hours is the time for your body to repair itself. According to medical experts, you need to give yourself at least seven to nine hours of sleep. In doing so, you will be able to reduce the risk of depression, anxiety, as well as prevent high blood pressure.

Don’t Smoke

Smoking is the number one killer in the world. Intake of nicotine can lead to lung diseases and other chronic respiratory diseases. It can also trigger the growth of cancers and tumors. Therefore, if you want to avoid these serious health problems, you should quit smoking as soon as possible. If you can’t stop your addiction, you may visit your general physician to receive some nicotine replacement therapies. Once you quit smoking, your general health will improve.

Seven Important Reason to Give Yourself Enough Sleep

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Adults have the tendency to stay late at night and deprive themselves of sleep. However, getting enough sleep is very important if you want to stay keep an excellent general health condition and here are the reasons why.

Reason Number 1: Keep Your Heart Healthy

According to medical studies, one of the common causes of increased cholesterol levels and high blood pressure is lack of sleep. If you want to improve the general health condition of your heart, then you need to make sure that you will get at least seven hours of sleep each day.

Reason Number 2: Sleep Reduces Stress

Many people are suffering from mental stress nowadays and sleep deprivation is one of the major reasons for this. When you lack sleep, your body enters the state of stress. Its functions are on high alert that cause the overproduction of stress hormones. This usually lead to insomnia, strokes, high blood pressure and heart attacks. If you don’t want to suffer fromSleep Talk in Bed stress and worsen your general health condition, then you should give your body enough sleep.

Reason Number 3: Minimize Chronic Inflammation

Insufficient sleep is also the root of chronic inflammations, such as periodontitis, rheumatoid arthritis, atherosclerosis, heart-related diseases, diabetes and even cancer. Chronic inflammation can lead to premature aging. Getting enough hours of sleep will allow you to avoid these general health problems.

Reason Number 4: Make You More Active

By having a good night’s sleep, you will be able to feel more active and alert the next day. Sleeping hours is the time for your body to rest and replenish the energy that you have consumed. Sufficient sleep also improve your general health and mental awareness, improving your concentration when doing work.

Reason Number 5: Improve Your Memory

Aside from improving your general health, enough sleep also sharpens your memory. Medical studies concludes that your brain undergo memory consolidation while you are asleep. During this time, the brain is making connections between, feelings, experiences, events and memories. This in turn allows you to retrieve those memories in the future.

Brain Memory

Reason Number 6: Make You Smarter

Lack of sleep causes drowsiness, which makes it difficult for you to maintain focus on what you are doing. Therefore, if you want to enhance your creativeness and become smarter, you need to make sure that you will allot sufficient hours for sleep. This will refresh your mind and makes you mentally prepared the next day.

Reason Number 7: Prevent Depression

Depression has a negative impact on your general health condition. While you are asleep, your body produces serotonin, a biochemical substance that produce a feeling of happiness. If you have high serotonin level, depression will be less likely to occur.

Sleeping is very important. It allows your body to rest, repair itself, and replenish the energy that you have consumed for the day. Getting enough sleep also improves your mental awareness and reduces the risk of anxiety and depression. Therefore, if you want to ensure that you will be able to maintain an excellent general health condition, you must never deprive yourself of sleep.

To Supplement or Not to Supplement

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The supplements industry is huge and it continues to grow. The reason for that is quite simple – humans want to find the fastest way to the best health with the least amount of effort. In fact, it’s the same for everything in life. We want shortcuts because we know that we don’t have a long time, time is precious so we don’t want to waste it with unnecessary actions. But this is a topic for another, more detailed post as it goes deep into the human psyche.

Supplements

Vitamin PillsIt’s possible to walk down any high street or shopping mall and find vitamins, minerals, protein powders, herbal remedies and all other kinds of supplements you can buy to help heal, cure or prevent every kind of ailment known to Man. The government find it hard to keep up with all of the new releases of supplements so it’s very hard to regulate. In fact, a lot of the supplements available are classified as foods so they do not have to meet the same standards as any kind of drug.

Do They Work?

It’s debatable whether supplements work or not mainly because it would be difficult to see how a person was without the supplements in the first place if they are now taking some. There have been many tests carried out on patients who have particular symptoms and are trying to treat them. Some have been successful, others not and most return an inconclusive result.

The bottom line is we cannot be 100% sure most of the time.

Something else to consider is the impact of taking a particular mineral or vitamin in isolation. Our bodies have been used to getting vitamins such as Vitamin C through our diet which means that they are digested with other vitamins and minerals at the same time. It’s believed that when a particular vitamin is taken in isolation it can have a different effect on the body when compared to it being digested with the other parts to the fruit, vegetable or whatever it is that you are eating.

Best Ways to Avoid Supplementation

In my opinion, supplementation can be of benefit but there are more natural ways to achieve the same result. Here is a list of some of ways in which I think it’s best to do this:

  • Maintain a balanced diet eating fruits, vegetables, meats and fish
  • Don’t rely on one food source too much for your source of vitamin X – mix it up
  • Eat raw food as much as possible because cooking can reduce the efficacy of the minerals inside the food
  • Cook using an oven, water and a frying pan rather than a microwave
  • Eat good fats like nuts, seeds, avocados, oily fish and avoid saturated fats wherever possible
  • Allow yourself to eat badly sometimes, like the occasional pizza and chocolate bar
  • Exercise regularly, particularly something like yoga
  • Remove processed foods from your diet like breakfast cereal full of sugar
  • Try to eat little and often, allowing yourself to snack on healthy nuts, seeds and fruits
  • Be careful of eating too much fruit as it contains a lot of sugar – replace with vegetables where possible
Fresh Vegetables

Eat vegetables instead of pills..

Still Want to Supplement?

I can totally understand why you would still want to use supplements. In today’s world the fruit, vegetables and meats are not what they used to be. I say that in all seriousness because things have changed over the past 100 years. We are now farming more intensively than ever, with pesticides and fertilisers being used to get the best crop from the least amount of work. This leads to a substandard mineral and vitamin content in the foods that we produce.

If you have a look on YouTube you will find hundreds of videos dedicated to this topic. Here is just one that I found:

Which Ones to Buy

This is the toughest question of all. There are so many health supplements companies today and it is forever growing. As more and more people want to use supplements, this is only going to continue to increase. So who do you trust? Each one has their own “unique” formula which is the “best on the market”…In truth, I find it’s about trying them out and finding what works for you. Not every one is the same, just as not every vitamin is the same so they will have different effects on each person.

At the moment I am taking several vitamins and supplements. First up I always use Protein Powder after a workout or just for a snack between meals instead of a high calorie snack. I use a simple one from MyProtein. I have a Holland & Barrett store just down the road from me so it’s easy for me to pop in and pick up some CoQ10 (supposedly this helps with energy and brain function, something I think everyone wants more of…). This is the one I use. You can usually get a better price when they have a penny sale on so wait out for that and stock up!

For joint health I use Glucosamine & Chondroitin from these guys. I use this because I have a history of knee problems and I am trying to prevent the onset of arthritis. It’s a good quality product from what I can tell and they deliver fast so when I forget to order it arrives quickly.

Final Thoughts

Hopefully that has given you some food for thought in terms of whether you should use supplements or not. Or maybe it has just confused you some more…Sorry if it has! The truth is that not many people know exactly whether many supplements work or not. If they don’t harm you then the only problem is that you might be passing them straight through without any benefit and throwing your money down the toilet…

 

Picking The Right Vitamins

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Millions of people today are not getting the right nutrients in their daily lives. Malnutrition doesn’t always come with drastic signs, and many people end up moving forward with their lives and not knowing that they are in need of certain vitamins and minerals. Others try to look for vitamins and get to the nutritional aisle to find themselves buried with choices. You’ll have a hard time deciphering which is best for you if you’re not careful, which is why getting a helping hand with picking the right options can be beneficial. The following tips may in fact help you get the right nutrients in your system.

The Energy Solution

The first option that may appeal to many is that of energy supplements. Look at a can of fizzy energy drink and you’ll notice that they max out the B Complex vitamins. These are great options to boost your daily influx of real, natural energy and is hard to get 100% of your daily requirement from just eating alone. Throw out the soda water, and look for this simple addition to your daily regimen. You’ll find that when the afternoon hits, you will be ready to take on the world. For more information, check out Wikipedia for some independent useful information.

Age Dependent Vitamins

As humans age, they require more and more vitamins and minerals. For women it can be added Vitamin D and Calcium. For men it could be saw palmetto and other prostate health solutions. When this becomes the case, look for age specific multivitamin solutions that are targeted for that demographic. There are a number of options in this category, and choosing one that is right to use depends on age and other factors. Always consult a physician if you’re confused about which particular blend will help most.

Boosting The Immune System

The tried and true option of adding Vitamin C to daily routine is still alive and well. It can help fight off colds, help keep the immune system strong and work miracles when you need a bit of an energy boost. You can also find that this is coupled with other nutrients including antioxidants and more. Look for blends of immune system boosting powders and tablets that can definitely help keep you safe and sound when the office is getting sick around you.

In the end, picking vitamins for the body is a matter of overall health and wellness. A lot of news reports have come out against these things, but medical research has proven that they can help when in combination of diet and exercise. Even if you were to eat well, often times you will miss out on key nutrients, which is why these remain popular in health circles today. I’ve personally tried quite a few different ones. As a starting point you could check out the ones from Holland & Barrett as they are a trusted high street store so you can’t go too wrong.

Overall, when you are looking at boosting your health, ask a physician for specific recommendations. You may not need a multiple nutrient blend, you may need just one option to help with a number of maladies. This is different than supplements, which are often times needed to boost endurance, stamina, and muscle recovery, even though some confuse the two.

Elevating Your Workout With Supplements

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Fitness is always important for people of all ages. However, even when working out and making sure that you’re following a good diet plan, minimal gains can be seen. When you run into a plateau while working out, one path to take is that of supplements. These can be added to daily routine and can deliver nutrients to key parts of the muscle, immune, skeletal system. When you supplement diet and exercise properly, you can gain endurance, stamina, and build muscle. It’s through this option that many athletes gain tip top shape and can compete at a national and global stage. Choosing the right options for your needs may be tough, especially if you’re not really trying to compete at an Olympic level. There are a few things you can add to your daily regimen, however, that could help.

Boosting Protein

The first element that you can add is simple, protein. This is the building blocks of muscle development and can help recovery after strenuous workouts. This will not make you a bodybuilder, or turn you into a super human, but it will help with the minor stress and fatigue that you will inflict on the muscles as a result of working out. There are multiple sources that you can pull this from, but be careful, as many are filled with fillers, and other non-working ingredients. Read the label, and do some research before selecting any option.

Glucosamine For Joints

One of the interesting supplements that gets debated a great deal is that of glucosamine. Taking this supplement is useful in helping joints remain strong. It can stave off arthritic pain in athletes, and help boost serious performance overtime. Depending on the source of this solution, and the amount of the dosage, it can help directly impact joint relief.

Potassium For Muscle Cramping

Eating a banana a day can be helpful, but if you’re on keen on eating a lot of these, you can add a supplemental powder or tablet. It will help with muscle fatigue, and respond well against cramping in the middle of running, jogging, or strenuous activities. It could also help in a variety of other great ways, such as lowering cancer risk, and helping reduce heart disease as well as assist in cardiovascular health as a whole.

Creatine For Building on Protein

We mentioned protein above, and that is a great addition to working out. However, if you want to get to another level and build lean muscle that replaces fat, you will need creatine. This helps with muscle recovery and stamina. When doing weight training exercises, you’ll find the results will start to manifest a lot faster than just by taking protein alone.

The above supplements are just a few things that you will want to look into for the purpose of overall wellness. They are just a handful of the many nutrients that are available at your local health and wellness shop. They do not exhibit the only options, and are not the same as vitamins that you may want to pursue for optimum health.

Moving For Health Is Essential

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Time and time again, research proves that the average person is not moving enough. They are sitting at work, sitting in their car, and sitting at home. Sure, some have physical, labor intensive careers but that doesn’t necessarily equate into good health. For instance, there is a constant joke about fat police officers, and even fat mail delivery personnel. The latter walks miles a day, and yet can’t seem to lose weight. Aside from glandular problems, illnesses, and medications that can cause swelling and increase weight, there are no excuses. Moving is essential for health and wellness. It may even cure depression in some people. So how do you get started? Or better yet, how do you go about facing the future without having to sacrifice? There are a plethora of solutions to consider.

The Television Path

This is not a call to throw out your television. You don’t need to do that. In fact, you can love it even more, especially if you’re willing to look at the free content and streams that are not prevalent in media. Many channels are now available for free or low cost that will broadcast exercise routines to your television. If you are one of the millions that don’t have any sort of cable, streaming device, and are still trying to get a few channels, don’t worry, you can still move.

Every program, even the news, has ads. During those ad breaks you have an opportunity to do simple exercise that will help you lose weight. Something as simple as dedicating each commercial break to doing push-ups will have you lean in no time.

Walking Outside Still Counts

When’s the last time you took a walk? Experts have recommended walking at least 30 minutes a day to everyone that wants to get a little bit of exercise. You can easily start working out and being better equipped for the days to come by walking around the block, and turning that into a jog over time. The point here is to start getting active, and something as simple as walking can definitely pose serious benefits.

Finding Fun

For those that are adamant about time restraints, or just aren’t going to want to try the aforementioned, than think like a child. What was fun as a kid? Was it jumping rope? Playing tag, or a sport? Purchase a ball, a jump rope, or even a hula hoop, and use them to move. You’ll find that a little bit of play time can go a long way in terms of health and wellness. Most people don’t realize how simple life can be when you look for fun ways to move. Exercise is not about dreading the gym or forcing yourself into a routine that you hate. You can have a lot of fun, and even make friends.

No matter what you decide to do, make sure that you’re looking at ways to improve your health by moving a bit more. Exercise, and health go hand in hand.

Everything in Moderation

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It’s Christmas time which usually means that it’s a time for over consumption of food and alcohol. It’s quite easy to do very little exercise and consume enough calories for someone who is training for 8 hours a day. When you add all the beer, wine, crisps, chocolate and sugary drinks to the mixture you can easily add a few KGs in just a couple of days.

Redefining Treats

When I was younger chocolate, crisps and fizzy drinks were used as a way to motivate me. When I say this I mean that they were used as a treat if I did well at something. Every child wants more and more sweets so it seems logical that if they do well the chocolate can be used as a reward. Unfortunately, this can sometimes lead to an association with bad foods which is not healthy.

By defining chocolate as a valuable treat which you only get when you have done well it will define it as something to be treasured and a great reward. By doing so you will think that it is something which should be revered and seen as better than other foods. This is not what you want to get your children associating with chocolates, crisps and fizzy drinks.

There are alternative ways to motivate your children to do well without the use of chocolates. You can use additional play time, toys or more time staying up in the evenings, or perhaps a day trip or pocket money. Even the use of a sticker chart which they can build up to a prize by collecting as many gold stars as possible is also a great way to reward them.

Sweet Treats

Of course, it would be impossible for someone to go their whole life without having some sweets and treats like crisps, etc. This is all just part of a balanced approach to your eating and should not necessarily be avoided at all costs. Sometimes we need a hit of sugar and a treat, it’s just that it needs to remain within our control and not become an addiction.

If you can, try to replace chocolate treats with fruit. The whole reason that we have a sweet tooth in the first place is because our bodies have evolved to need the nutrients and goodness that you get from fruit. Fruits are the sweetest natural food around so our bodies crave sweet, sugars. Unfortunately the food industry has taken advantage of this and used it in their favour to get people addicted to the sweet sugars in chocolates. Because the chocolates are much sweeter than fruits the body craves that more than fruit because it sees it as a faster, more efficient way to get the sugars that it requires.

A Cup of Tea

I have been testing out what alternatives there are in order to prevent myself from wanting to eat chocolates and sweets. I have found that a cup of tea really helps to fend off the sweet cravings. That’s a cup of tea without sugar and milk, of course…Even a red bush tea will help and that’s much healthier than a normal cup of tea for you. Try it out for yourself and see if it works out well for you.

Brushing Teeth

Another way to suppress the cravings of sugar, and food in general to be honest, is to clean your teeth after eating. I always find this helps to curb my sweet cravings for long enough to not want the sweetness anymore. Also, when you have been eating chocolate and sweets if you don’t brush your teeth or find a way to get rid of the sweet taste in your mouth you will still want to have more, or at least that’s what I find, so if you can get rid of that sweet taste in your mouth it’s a really convenient way to prevent you eating the 2nd half of that Dairy Milk chocolate bar that you said you would save for another day…