4 Steps To Better Health

It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.
Let’s get started…
Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition
Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot.
You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

4 Steps To Better Health

Latest Update: Tuesday, January 26, 2021

How To Reduce Fat From Belly


You may be asking yourself which is the best diet plan that you can adopt in order to lose stomach weight. A good weight loss plan will involve exercise to lose weight and may well involve elements of nutrition science. However loosing fat fast may not be the best or the healthiest option.

A more gradual approach to diet may be more optimal. Conversely, a quicker result might be obtained from a weight loss spa or retreat, or by considering surgery.
Another option is combining a diet plan with exercise. A gradual walking exercise program will certainly burn up the calories. Start slowly and gently and work up to a longer and more vigorous regimen.

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How To Reduce Fat From Belly

Latest Update: Tuesday, January 26, 2021

Healthy Diet For Women


Women’s health (physical and mental) is closely related (and somewhat “mimics”) hormonal status and “balance” in the body.
Hormonal status here refers to the interplay between female sex hormones (oestrogen and progesterone), stress hormones (specifically cortisol), and thyroid hormones (TSH, T4, T3). Sex hormone production and balance is particularly sensitive to levels of stress hormones.
Stress has a profound effect on oestrogen/progesterone balance, as well as creating unnecessary inflammation in the body.

A hormonal cycle in perfect balance helps a woman to feel confident, empowered, healthy and happy. A woman who feels “out of sorts”, is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is either under too much stress, not taking enough exercise, and or, is eating a poor diet. She herself is out of balance!
Eating poorly results in the body not getting sufficient nutrients necessary to produce enough of the correct hormones in the correct balance.
Nutrients often lacking include essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.

Healthy Diet For Women

Healthy Diet
A “healthy diet for a healthy woman” should be “designed” to encourage normal healthy production, balance, detoxification and excretion of oestrogen and other hormones. The organs involved are the ovaries and adrenals (for production), the liver (for detoxification), and the kidneys and bowel (for excretion via faeces and urine). Naturally, these organs need to be in good working order, and nourished correctly!
The diet should contain a vast array of antioxidants and anti-inflammatory agents to dampen any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps to burn fat, as well as minimising excess fat being converted to oestrogen.

(N.B. Fat cells can convert fat to a “bad” oestrogen via a biochemical process called aromatisation).

Soya protein seems to encourage fat loss in the body together with an improvement in the amount of lean muscle tissue. Soya (especially soy concentrates) contains high levels of beneficial plant oestrogens… known as isoflavones. Isoflavones help to re-balance levels of good and bad oestrogens, and promote a healthier oestrogen/progesterone balance. Non-soya food sources of isoflavones include fennel, flaxseeds (ground or milled otherwise they are largely indigestible), fenugreek, cumin and other spices, blueberries, and the herbs red clover, black cohosh and kudzu. Ground flaxseeds incidentally are a great “soluble” fibre source that promotes the excretion of oestrogen via faeces, and also minimises oestrogens being re-absorbed back into the body.

Green tea “catechins” also contribute to healthy oestrogen detoxification and excretion.
A diet that is rich in cruciferous vegetables and wholegrains supports healthy liver function…. specifically in the healthy detoxification of oestrogen and other hormones through the liver.
Latest Update: Tuesday, January 26, 2021