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DIET – INTRODUCTION

Whether we like it or not, the health of our society is bad and getting worse. As technology continues to develop, convenience does as well, and ordering food is literally as simple as the clicking of a button. Long gone are the days of having to find your own food, let alone having to drive to a restaurant to get dinner. Cooking dinner looks less and less appealing when compared to the food conveniences and choices amongst diners, catering services, fast food, and takeout.

Diabetes is now the seventh leading cause of death, just in the United States alone. Type 2 diabetes has been on the rise due to poor lifestyle choices, such as too much unhealthy food and not enough exercise. “Globesity,” a term coined by the World Health Organization to describe the worldwide obesity epidemic, is another problem as well. These numbers continue to rise as do the associated health problems and diseases. As governments and local communities start to feel the impact of obesity, diabetes, hypertension, etc. due to poor lifestyle choices, awareness is increasing. Cheap, processed foods are so readily available and overwhelm the shelves in supermarkets. Toss desk-jobs, long drives or commutes, and electronics into the mix, and we do a lot of sitting around and very little to burn off that processed food.

With media covering the obesity epidemic and health and quality of life plummeting, some people are starting to see the light. Documentaries such as Fed Up are exposing food manufacturers’ concerns that lie only with profits and not health, and how added sugar is in over 80% of supermarket foods. We may be a long way off from getting back to “the good old days” where dinner was made from whatever was in the garden and processed foods were nearly unheard of. But the best we can do is inform ourselves about why healthy choices are the best for long-term health and quality of life.

As technology develops, our choices will only continue to grow. By making wise ones, we can help battle and slow this rising epidemic.
o today I want to give you a quick beginner overview of one of the best choices you can make in regards to overall health & a natural way of eating. The Paleo Diet…dodon’t worry if you don’t know what it is, within the next few moments you will discover why it has been one of the most talked-about diets of recent time Let’s dive in…

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Creating a Diet Rich in Fruits and Vegetables

So, you need to be eating more fruits and vegetables, and we’ve seen already that there are a huge number of specific foods that have a particularly impressive benefit – just as there are a huge number of specific vitamins and minerals that you need to try and seek out in your diet.
But how do you go about implementing that plan? How do you go from struggling to get your five a day, to being able to easily consume a large plethora of different beneficial ingredients?
Because that’s the other key thing to realize: you shouldn’t be taking a reductive approach of trying to seek out each item individually. If you do this, then you’ll find that you end up spending a huge amount of money, and ultimately not getting much benefit.


This book has listed a huge number of fruits and vegetables that you can seek out specifically in order to enjoy benefits for your beauty, for your energy levels, for inflammation, for immunity…
You might, therefore, be tempted to think you can pick and choose the benefits you want!
But this is the wrong approach. When there are THAT many different superfoods that each offer some kind of amazing benefit, you simply cannot seek out each one individually. This is especially true seeing as many of them won’t mix together, many aren’t available in your local supermarket, and some will only be edible for a short amount of time. So, what do you do instead? The Strategy: The Aim is Variety
Instead of seeking out individual different fruits and vegetables, what is far preferable is to simply aim to get the biggest variety you possibly can in your diet. By doing this, you will cover the largest spectrum of ingredients, and thereby get the largest range of different benefits from your diet.
You could find the healthiest superfood vegetable in the world, but if that was all you ate then you wouldn’t get all that much benefit – because you’d only be getting large amounts of those same ingredients.


We don’t think of foods such as apples as being superfoods, but because they contain large amounts of vitamin C (antioxidant, boosts testosterone, encourages nitric oxide formation, produces serotonin), epicatechin, they are just as impressive as those more exotic ideas. Moreover, if you eat three different fruits and vegetables, then the range of nutrients you get will be far greater. Studies show as well, that our microbiome – the healthy bacteria living in our guts – benefit most of all from a varied diet. The greater the range of foods you eat, the stronger your gut health will be – resulting in weight loss, more energy, better mood, and more. Finally, by aiming to just “eat lots of fruits and vegetables” you can reduce the amount of thought this diet boost involves, which in turn will help you to be more likely to stick to your new commitment.


How To Increase The Variety of Fruits & Vegetables
So how do you increase the variety? Here are some easy tips that will help you to do that without adding a lot of stress to your next shopping trip: • Make lots of stews, hot pots, and Italian dishes. If you’re cooking something like a bolognaise, then it’s actually very easy to just throw a bunch of fruits and vegetables into a pot with some mince. o To make this even easier, try grating things like a carrot (so you don’t need to peel), and use frozen ingredients like mushrooms, peas, and sweetcorn.


• Make lots of salads! An easy way to make a cold lunch is to get some salad leaves, throw on some sweet potatoes, slice some cucumber, and add a pinch of lemon. This can go on the side of nearly ANYTHING you cook. Choose baby leaf spinach and you’ll get iron and folate.

Then just vary which leaf you use every time.
• Freeze! When doing this, cook up large batches of foods and then freeze them in lots of individually portioned Tupperware. Then all you need to do is to defrost each one as you come to eat it.
• Make smoothies! These are extremely easy to produce – just throw a bunch of fruits and/or vegetables in and hit blend. They also provide a huge boost for amazing benefits. Some of the most energetic and happy people I know consume daily smoothies! • Buy fruits and vegetables out. A lot of cafes sell fruits at the counter, and the same is true in many grocers. Instead of buying a chocolatey snack, just buy the most exotic-looking fruit you can find!

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Lutein – The Super Nutrient That Makes Superfoods Super!

Lutein is a substance that until recently hasn’t gotten much attention. Unlike your vitamin Cs, your vitamin Ds, or your calcium, we don’t hear about much food being fortified with “added lutein.”

But perhaps that’s about to change! Lutein is an amazing beneficial nutrient that can help make you slimmer, smarter, and happier!
And it’s just another great example of why you need to be eating lots of fruits and vegetables at all times – they’re PACKED with things like this that perform helpful functions in the body that we don’t even know about yet.

What is Lutein
Avocado oil, carrots, and baby leaf spinach are all excellent sources of lutein, which is a carotenoid found in the eyes. Lutein is an antioxidant that works particularly to enforce eye health. Thus, this is often recommended in supplement form for the elderly and especially those that are struggling with eye problems such as cataracts.

What’s perhaps more interesting though, is that lutein also has beneficial effects on the cells and helps to make them more energy-efficient. Specifically, lutein improves the function of the mitochondria to help burn through more glucose and provide more useable energy for the body.

In one study, lutein was given to mice in a cage and it was found that they began to voluntarily increase their activity on treadmills to the point that they began running long distances and burning more fat. For this reason, it was described by Men’s Health magazine as a motivational trainer ‘in a pill’.

Lutein and Brain Power
More recently, it has also been found that lutein is a powerful brain-boosting nutrient too and that it can enhance learning particularly in preadolescents. Infants get a lot of lutein from their mother’s breast milk and research appears to show that the amount of lutein in children’s eyes directly correlates with their developmental milestones and their overall academic performance. In adults, it appears to support cognitive speed and processing efficiency, along with memory.

These effects are more noticeable when zeaxanthin is also present. And guess what else avocado contains? The rub is that to get these benefits, it is important to consume zeaxanthin and lutein with a source of fat – seeing as they are fat-soluble. So that means that avocado oil is actually the perfect delivery system as well!

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How to Lose Weight While Getting All Your Micronutrients

For many, a weight loss diet will equate to eating barely anything in order to reduce calories and quickly drop down a few sizes. While this might seem like an effective strategy, it is not sustainable, fun, or healthy. You NEED to make sure you are getting a balance of fruits and vegetables. So how do you lose weight while still eating healthily?

The Best Strategy
I can’t recommend counting calories. It’s so miserable that you will almost always give up. Instead, look for a way to drastically cut calories from your diet that’s easy to monitor. This could mean removing deserts from your routine or swapping sandwiches for salads. Chances are that you will have been maintaining a fairly steady weight lately, and thus if you drop your calories at all significantly you will probably start burning more than you put in. If you were eating that many more than you need, then you would still be growing. Put hereÕs a pretty straight forward tip to follow: reduce your calories by removing the unhealthy parts of your diet. That means ALL processed foods (anything that has been through 2 or more stages between the place it grew and your plate). It means anything thatÕs very high in sugar.

Better yet, try to replace those unhealthy foods with good ones. Make sure these are good foods that are also low in calories though. So instead of avocado (which is high in calories due to its fat content), try celery sticks, or perhaps a plate of leafy green salads.

Increase your protein intake, because that will keep you fuller as well as putting you once again in a more anabolic state making you build more muscle. Then, once youÕve gotten into a routine, do the research you want in order to enhance your efforts and maximise your results. This is when you can start adding the super foods and the other techniques to accelerate fat burning Ð but not before youÕve just cut down your calories.

Once you’ve done that, add in some exercise to lose more calories. Only don’t just think about the calories you burn in each session Ð consider as well how the exercise will change your metabolism in the long term. Things like interval training and compound exercises will ensure you burn additional calories even when you’re at rest in this way.