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With the influx of health and wellness information that is at our fingertips these days, it is easy to get overwhelmed with what is healthy and what is unhealthy. However, one thing many people can agree on is that too much-processed sugar can have negative effects on your health.
Sugar is a simple carbohydrate and is naturally occurring in many foods such as fruits, but it can also be unnecessarily added to products to make them sweeter, such as sodas and cookies. While naturally occurring sugars such as in fruits are good for you, as these foods come with numerous nutrients, the processed, Health Risks of Added Sugar can lead to health risks. These include diabetes, weight gain, or tooth cavities, among other things.
Added sugars give you no nutritional value like naturally occurring sugars do. Sugars also add empty calories, which will increase the number of calories overall in the food.
Added sugars, since they have no nutritional value, are digested quickly and are not a viable energy source, either. In contrast, naturally occurring sugars are digested slower by the body, therefore giving them more energy. In addition, foods with naturally occurring sugars usually contain additional vitamins and minerals that the body needs that aid in healthy living.
The average American consumes nearly three times the recommended amount of calories from added sugars a day. Food with empty calories can also counteract the healthful food eaten throughout the day and can eventually lead to nutrient deficiencies.
As mentioned, added sugars add unnecessary calories that do not give the body lasting energy. The lack of energy will lead to the consumption of more nutrient-dense food. Therefore, a person will consume more calories when they consume empty calories. Over time, this calorie surplus can lead to weight gain.
There is also evidence that a high-sugar and high-fat diet can also lead to leptin resistance, which is used to regulate hunger. In addition, reducing the intake of added sugars may be able to reverse leptin resistance.
Although obesity is not directly related to the consumption of added sugars, it may play a role in weight gain.
Although sugar alone is not the cause of diabetes, consuming high-sugar foods can lead to a high-calorie diet, which may increase the risk for type 2 diabetes.
In particular, people who drink sugary drinks, such as sodas, can be at a particularly higher risk for developing diabetes than others. It is important to limit your consumption of sugary drinks to ensure healthy living.
Cavities are caused by tooth decay, which can be caused by sugar. After eating sugar, a layer of plaque may form over the teeth, caused by bacteria. This bacteria can interact with sugars found in food and drinks, which, when combined, create an acid that damages teeth.
While your body can repair some of this damage itself, eventually this can cause lasting damage, including cavities, or permanent holes in the teeth.
Practicing good oral hygiene and limiting your sugar intake can be effective in preventing this.
Finally, sugary diets may increase your risk of heart disease. Studies show that people that consume a high amount of added sugars are more likely to die from heart disease than those who consume less.
Like diabetes, sugary drinks may be particularly responsible for this. This may be due to the fact that sugary drinks are high in calories and sugars and do not affect hunger as foods do.
While many natural sugars are unavoidable and beneficial to your health, added sugars can be harmful in consumed in large quantities. Risks of an excessively sugary diet can include diseases, tooth decay, and weight gain.
While avoiding added and processed sugars will aid in a healthy lifestyle, it is important to take care of yourself in other ways as well. Taking care of your mind and body is important for healthy living. Practicing self-care, such as massages with Maria’s Professional Massage, can also ensure that you are living your best and healthiest life.
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One popular belief says that in order to lose some weight and obtain that slim look you always wanted, you need to exercise like crazy. Well, it’s time to bust the myth: That’s not true. You can lose more weight if you start eating less, instead of exercising. Actually, you can do it by paying more attention to what you’re eating and don’t exercise at all.
The idea is simple: in order to lose weight, you need to burn more calories than you consume. Exercising consumes far fewer calories than many people think. Let’s say that you go for a 30 minutes jog. In that amount of time, you manage to burn less than 350 calories, as long as you have a constant pace, but more people can’t do this, so the amount of burnt calories is smaller.
Sure, exercising has its benefits, but there are way more problems with it when it comes to relying on it to control your weight. And studies also confirm this.
A 2011 meta-analysis – a study of studies, that is – found that being active is not actually the key determinant in whether a child reached an unhealthy weight. As for the adult population, studies had difficulties finding if a physically active person is less likely to gain excess weight than a person who can be considered sedentary.
Besides all these, it’s important to mention that exercise increases appetite. Therefore, if you go for a jog – or any other type of exercise – it’s somehow difficult to lose weight if you can’t control your appetite, as your body will send signals, asking you to replace them.
But we’re not saying that exercise and maintaining a good fitness state plays no role in your mission.
Adding exercise to diets is definitely beneficial! The idea is to combine exercise with diet, for more sustained weight loss, but for longer periods, like at least a year. Studies have shown that doing this for shorter periods, like six months, made little to no difference.
Therefore, why this belief that only by exercising you can drop some pounds? It’s actually very simple.
A lot of people can manage to find at least an hour in their daily schedule to go to the gym, but complain that they don’t have the time to prepare a healthy meal, able to help them with their weight loss efforts. The truth is that if they would try spending just half the time they dedicate to exercising to prepare a healthy meal, they would see much better results.
Last but not least, we need to mention one more aspect that has a big impact on your weight: stress. It is highly recommended to totally avoid it and your fitness can significantly improve.
A great way to relieve the pressure of everyday life is through massage. Thanks to specialized training and years of experience, as well as an Asian heritage, Maria’s Professional Massage can help you obtain a healthier mind and body.
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Living a healthier lifestyle doesn’t necessarily have to include dramatic diet changes, strenuous workout routines that leave you dreading the gym, or personal hygiene habits that make you roar at the idea of starting your day.
Creating a healthier lifestyle for yourself can be done with simple things too, and you can start small while still seeing significant, positive changes and results.
Let’s examine 5 Easy Steps To Healthier Living, and things you can start doing today, to be a healthier, happier you tomorrow.
1. Aiming for 10,000 steps a day – There’s no doubt you can start off small, and whether you decide to invest in a step-counter at the local sports store, Amazon, or simply use your mobile device this “simple” exercise routine and goal can be set and done by nearly anyone.
Doing so will dramatically improve your health, motivate you, and give you a clearer mind which is likely to improve your performance both at work, school, and even at home.
2. Improve your sleep and stay active – Believe it or not, just 15 minutes a day of sprinting, and 10 minutes of jogging or fast walking can help you lose or better manage your weight, gain muscle, and even improve sleep and stress feels.
3. Drink more water – Consuming more water on a daily basis will not only keep your muscles in tip-top performance, but also help curb (unnecessary) hunger, promote weight loss, and an overall happier, healthier you. Drinking more water will also give you the nutrients necessary for healthier, supple, and naturally glowing skin.
4. Be positive toward others – This one is relatively simple – do good things for others! That’s right, just volunteering at the local animal shelter or homeless shelter can improve your overall mood, confidence level, and even promote a more structured, consistent schedule for your everyday life – as well as add balance.
5. Napping and improving strength – A lot of people don’t realize it, but just taking a 20-minute nap a day can provide serious rest and recovery for your mind, body, muscles, and bones.
You’re never too young or too old to reap the benefits of a nap – just make sure you turn off all electronic devices and shut the lights off first to ensure a proper rest.
Honestly, there are hundreds if not thousands of ways to improve your everyday health. Getting rid of bad habits like eating too many sweets, consuming stimulants like coffee and cigarettes, and of course, excessive drinking are also great places to start – so what are you waiting for?
Start feeling better TODAY!
Do you go weak in the knees when you spot someone snacking on a meal of ‘mashed avocados seasoned with bell peppers, tomatoes, and chopped onions’ better known as guacamole? If you do, then you’re in good luck as a fresh evaluation of scientific reports pinpoints that feasting on avocados may help in delaying and reducing the risks of ‘metabolic syndrome’. Metabolic syndrome is being touted as the ‘new silent killer’ and can be a major impediment to healthy living.
You’re said to be suffering from ‘metabolic syndrome’ if you’re hypertensive, have a large girth, and your triglyceride level is abnormally high. The peer review which was issued in ‘Phytotherapy Research’-a leading medical journal was carried out by Iranian scientists. These researchers meticulously sifted through 129 studies published earlier that evaluated the impacts of consuming avocado on various aspects related to metabolic syndrome.
A majority of the trials focused on the flesh of avocado the section of the fruit that we generally consume but quite a few were dedicated to its leaves, seeds, oil, and skin. The researchers came to a conclusion that eating avocados contributed hugely towards maintaining healthy cholesterol levels. Biting into avocados on a regular basis helps contain bad or ‘LDL cholesterol’, and raise ‘HDL cholesterol’ level as well as regulate the proportion of phospholipids and triglycerides in the bloodstream.
The Iranian researchers also believed gorging on avocados led to numerous other health benefits. Avocados could go a long way in accelerating weight loss and help bring down high blood pressure as well as blood sugar levels. The antithrombotic, cardioprotective, and anti-atherosclerotic properties of the fruit were also observed in numerous trials.
Simply put, the researchers overwhelmingly agreed avocados were incredibly effective in dealing with metabolic syndrome in a comprehensive manner. Cynthia Sass RD, MPH who regularly posts nutrition articles to ‘Health’ journal opined that ‘this is just yet another study to show that avocados truly deserve superfood status’. She went on to express avocados were extremely instrumental in touching belly fat considered as the most unhealthy and harmful kind of fat.
Another important finding of the research hinted that individuals who included avocados in everyday diets were more prone to weight loss compared to those who didn’t. Avocados also abound in minerals, fibers, vitamins, and antioxidants besides being richly endowed with fats that were beneficial for the heart. Also, our bodies can assimilate nutrients from the fruit better than supplements and medications.
Avocado is a super delicious and juicy fruit that is best consumed raw. However, there are plenty other ways in which you can eat the fruit. Avocados are used for rustling up mouthwatering guacamoles as well as go as an ingredient in salads and omelets. Whisk a glass of smoothie or concoct a glass of Indonesian-styled milkshake or spread a paste of the fruit in toasts or tortilla chips. The fruit also serves as an excellent substitute for butter when baking cakes and biscuits. Eat an avocado a day for keeping ‘metabolic syndrome’ at bay.
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