How to Achieve Health and Fitness

Many people are in search for health and fitness, but what are really the essentials for health and fitness and how do you achieve good health and overall well being?

When you have a closer look at the concept, it all boils down to the following four components, which are crucial for healthy living.

They are:

*1 Good Nutrition

*2 Regular Exercise

*3 A Good Night Sleep

*4 High Quality Nutritional Supplementation

If we choose to make good nutrition – including supplementation – and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.

Healthy living means: keeping a balanced, healthy diet, avoiding smoking, excessive use of alcohol and toxic chemicals, taking regular exercise, a good night sleep and supplementing our diet with high quality nutritional supplements.

I will describe in more detail the above mentioned four components for healthy living.

First of all: Good Nutrition.

You probably heard it before: “You are what you eat.” Although I like a more accurate is better to say: “You are what you can get out of your food.”

Good nutrition is fundamental for good health.

The human body is a complex system that requires a full spectrum of nutrients for optimal health.

What do we mean by “good nutrition”?

Good nutrition means: eating the right food that contains all the right carbohydrates, protein, fat, fatty acids, vitamins, minerals and trace elements, based on your body type.

A second factor that determines good nutrition is our body’s ability to absorb the nutrients from the food that we eat. The nutrients have to be in a form that the cells can accept them, and the cells have to be in optimum condition to be able to absorb the nutrients. This is called bio-availability.

These are the keys to successful nutrition and two often overlooked facts. That is one of the reasons most nutritional supplements miss the mark, they don’t address the cellular condition of the body.

You may think that regular exercise, a positive mental attitude, while applying the golden rule: ‘everything in moderation’ the key is to good health. However, if you understand the damage caused by processed foods, it will motivate you to change your diet, if you are aiming for a high level of health and freedom of degenerative diseases.

Acid-alkaline balance. We should consume acid- and alkaline-forming foods in the right ratio’s. This is not hard to realize, when we know that, generally speaking, fruits and vegetables are alkaline-forming and the rest is mostly acid-forming, with a few exceptions. You can read more about acid- and alkaline-forming foods in my article.

The Australian diet contains nearly one-and-a-half times more acid-forming food as it does alkaline-forming food. This ratio should be the other way around. The problem with eating too much acid-forming food is that it builds up toxic waste products, and is the cause of most of our health problems. A diet that contains insufficient fruit and vegetables is missing vital antioxidants, beta-carotene, vitamins and minerals. They are most important to prevent oxidation, caused by free radicals, which are the main cause of heart disease, stroke, cancer and other diseases.

We also need a sufficient amount of antioxidants, to counteract the formation of free radicals, caused by our stressful lifestyle, pollution in air and water and malnutrition. Oxidative stress has shown to be the root cause of over 70 chronic degenerative diseases.

Every day, the DNA in each cell in your body faces about 10, 000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals are naturally produced as your body turns fuel to energy, but you also get them from pollution in air and water, stress, smoking and radiation from the sun.

These volatile molecules cruise around your body trying to stabilize themselves by stealing electrons from other molecules. When they succeed, they create still more free radicals, causing a sort of snowballing procession of damage.

Free radicals don’t just occasionally pop up here and there. Up to 5% of the oxygen that each cell uses is converted into free radicals.

Free radical damage is thought to play a role in the accumulation of low-density lipoprotein (LDL) cholesterol and the lining of your artery walls. This can lead to a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA inside the cells, the results can be cell mutations that lead to cancer.

It is not all about nutrition, neither is it all about exercise. A balanced lifestyle is the key. Exercise at least three times per week. Aerobics, jogging, swimming, cycling and also include weight lifting in your exercise routine, which is important for maintaining a healthy bone-structure.

The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.

And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.

Walking is good for many health reasons, it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training, using weights or machines.

By exercising all the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.

Another important factor is proper pace. Don’t overdo it. You can’t force things to happen at once. The secret to good health is consistency and steadiness. The right amount of food and regular exercise.

The simple technique of ‘deep breathing’ can make a powerful contribution to feeling good and being fit and well. Our bodies need an abundance of physical and mental energy to be able to function at their best.

The energy source is food, but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.

Breathing is the way we obtain oxygen and the benefits of periodic deep- breathing are enormous. However, if our breathing is shallow, we cripple the functioning of our systems. When the oxygen supply to our lungs is not sufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.

The third factor of health and fitness is a good night sleep. There is nothing more beneficial than a good nights sleep and there is a great physiological need for it if the individual likes to feel refreshed and alert during the following day. Sleep is also important for your memory and learning capacity and possibly for maintaining a good immune system. But there are still many unanswered questions regarding the function of sleep.

This is possibly best explained with the fact that people suffering from insomnia also suffer from reduced concentration, reduced memory and decreased ability to accomplish daily tasks. They are also at greater risk for work related accidents and road accidents, many sick days, increased use of healthcare services and a lower perceived quality of life.

Insomnia is usually perceived as related to not getting enough sleep, which means that the person either has trouble falling or staying asleep. However, poor quality of sleep, whereby the sufferer wakes up not feeling refreshed, even after sufficient hours spent sleep, is a common complaint, especially by elderly people.

Melatonin is a naturally occurring hormone in the brain, manufactured by the pineal gland and secreted at night. It is quickly degraded, but by being continuously secreted all through the night, it acts like a sleep regulator and ‘signal of darkness’ in humans. However the natural production of melatonin tends to decrease with age. specially in elderly suffering from insomnia, the production of melatonin is decreased compared to elderly with no sleep problems.

Research has proven that melatonin, when taken in small doses of 0.1 milligram, can decrease the effects of jetlag, like sleeping difficulties and tiredness.

The fourth component is: a high quality nutritional supplements. As I mentioned earlier, most supplements do not address the cellular condition of your body. Even worse, many are in a form that is unacceptable for the cells themselves and don’t contain biological available substances that are useful for the cells in your body.

People who are suffering from a chronic degenerative disease are under greater oxidative stress than normal. In this case, optimizers are important to use in order to support any existing nutritional program.

It’s been scientifically proven that there are substantial health benefits in taking nutritional supplements. The benefits of nutritional supplements are scientifically verified over the past two years. Hundreds of scientific studies have proved that nutritional supplements can significantly reduce the risk of degenerative diseases.

Apart from the future benefits, eating well and exercising regularly to achieve health and fitness, also enable us to enjoy life so much more right now!

5 Tips for Choosing and Eating Organic Foods for a Healthy Life

The demand for organic foods has increased manifold in recent times as people are becoming more health conscious. These foods have the great knack of making people healthier and thus we as human beings should adopt healthier ways of eating. There has been a lot of debate in recent times as to whether organic foods are healthy or not. Below are some tips for building your very own pantry of organic foods.

1. Find a farm for organic food

Purchasing food from both organic and local food can be ideal at times. You can ask your family, friends and other workers to show you some green markets for purchasing fresh organic food. This can help you a lot in the long run.

2. Ask a lot of questions

It doesn’t matter whether you are buying all your food directly from any farmer or at a local supermarket, you shouldn’t be afraid of asking questions. You need to enquire and get to know more about the source of a particular food item in order to justify yourself that it is healthy and eatable.

3. Read all the food labels

While you are seeking out the organic food, read all the food labels. The food packaged should be marked in a clear manner with the seal of a certified food. Typically, fruits and vegetables have a seal or a sticker on them that clearly certifies them to be eatable.

4. Organic food should be purchased only within your budget

Most of the individuals who are working with a limited budget should not worry a lot about this and should purchase the food only within their budget. People on a budget should buy foods during the season, or buy in bulk and other splitting areas in order to save money.

5. Find a balance

While you are seeking out and also purchasing any food, it might not be a practical solution for all the persons in a particular location. Also many individuals will not always have an access to the supermarkets that can offer these options. You shouldn’t let this to be a determinant for you eating vegetables and fruits. Just do your best and buy the best or freshest vegetable sand fruits that are available in a close proximity and you will be alright. This can keep you healthy as you will be on an organic diet. It is one of the important things to remember.

The 5 Best Fitness Tips

Make a fitness goal

Only people who get to their destination are those with the defined target from the start. When you don’t have a definitive goal in mind, there is the tendency to go off track in your life adventure, as the only result of unplanned everyday living is confusion. No matter how small your goal is, it will get you focused on something worthwhile for a fulfilling day. It could be to achieve 10 push-ups every morning before work or to eat a healthy meal for breakfast. Just have a goal to engage you.

Be careful what you think

Our thoughts are powerful, and it has been proven that what we believe is what we become. You are sick only when you feel so; well and healthy when you think you are. Above all, make your thoughts resonate what you genuinely want in life.

Make it easy, because life is easy

Nothing gets complicated unless you make it so. You know what you need, create the time, create the action and act without delay. There are fitness gyms around, locate one and get in their program. It can be weekend only; it can be every day, go for what is convenient for you. Nothing is a problem except doing nothing. If you are a paid worker, get a house closer to work, located resources around your home to get what you want with ease, including a gym to exercise, or get your workout kits and do it at home. Life is not a race!

Eat well, eliminate foods not good for your fitness goal

You are what you eat. The world does not lack information anymore; it is information that requires people. Get the information you need about eating healthy. You don’t know where to get the information; did I hear you say that? OK, you have a phone, don’t you? The information is already on your phone, look for it. Stop taking soda or juices with lots of sugar; you don’t need it more than you need water, a universal body coolant! Avoid all foods injurious to your health, it’s your responsibility to know them and stop!

The Best Herbal Teas to Drink to Boost Your Immune System

Nowadays people are very much aware of health. So people are now focusing on health products for the improvement of health and for increasing disease prevention. An element of tea in natural ingredients. Tea drinks have special benefits every day.

There are some tea such as cum meal tea, jack fruit, which will stimulate your mind.

If you drink tea before going to bed at night, you can bring sleeping peace back at night and you can calm your body by removing all the tiredness of the day, which is a good way for your health.

Another great quality of herbal tea is the antioxidants which are in it. Antioxidants are so beneficial for your body that you can not believe it. Antioxidants help to reduce the incidence of cancer in your body and reduce the risk of disease.

Boost Your Immune System
Herbal Tea Works as one of the sources in your immune system. Which helps your immune system work against illness. it is a variety of herbal ingredients and vitamins. Which protects your body cells. Which protects your body cells.

You can think of where tea is available: Here are some examples of natural tea.

Xiauguan – A Chinese herbal tea that has been described as ‘immortality heart’: has many health benefits.

Sassafras – This tea is made by lifting roots from the saffron: Many claims that it is a way to cure bronchitis. It is very tasty, and blood helps to help thin. You can drink it.

Rosemary – Rosemary is made from Rosamari leaves. It helps to reduce your headache.

Rose Hip – This tea contains lots of vitamin C: it helps to solve your throat problem and prevents flu and cold.

Tea – This tea is made with leaves and flowers of Chit mil. If you drink this tea your stomach problem, back pain, help to relax the body.

Ginger – It can help in removing the pain of rheumatoid arthritis, removing inflammation and digestion:

Valley Green Offers a Medicinal Australian Expert Premium Herbal Tea:

Health, Supplements, and Vitamins

With the right vitamins and supplements, your health will skyrocket, no doubt. If you’re eating like most of our society, you’re in desperate need of proper nourishment. While your belly may be full, your cells are starving. Perhaps your mind isn’t functioning the way you know it should. Or maybe you’re all “out of whack” emotionally, experiencing bouts of anxiety, depression, irritability, or overall emotional fatigue.

With the right vitamins and supplements, these ailments can vanish, just like that.

Even if you’re “eating well,” including lots of fresh fruits, vegetables, whole grains, and the like, the quality of our soil has been so depleted by overproduction, herbacides, pesticides, and a number of other factors that even those good-for-you foods you know you should eat, though better than burgers and fries by a mile, could still very easily lack the nourishment your body is begging you for.

Over time this cellular starvation can lead to cancer. And what we DO ingest – foods of a salty, sugary, fatty, high-cholesterol, and/or chemically derived nature – will lead to our horrible demise via diabetes, heart disease, or stroke, among a host of other monsters.

Again, with the right vitamins and supplements, you’ll be giving yourself a much, much stronger chance of avoiding these terrors.

There are three things we can focus on, and put into practice on a daily basis, that can dramatically change our fate for the better:

  1. Ample Hydration. 4 to 6 liters of purified water will keep your cells plump & healthy, your blood (and therefore your entire body, including your brain) oxygenated & functioning optimally, and your entire system flushed, clean, renewed, and alive!
  2. Responsible Diet. Just make a few small changes. No fast food or soda. Substitute fresh fruit, raw almonds, and/or yogurt for sugary desserts. If you have a vegetable juicer, use it. If not, consider investing in one.
  3. Supplement. As mentioned above, we need the right kinds of vitamins and supplements. What is meant by that is all-natural, whole-food options. Synthetic, drugstore vitamins SUCK! Avoid them. Go to your local health food store and ask for a whole-food multi with chelated minerals, probiotics, and natural enzymes. In addition, I recommend a green tea and/or Acai Berry supplement for amazing antioxidant benefits (as well as weight loss, if needed).

Vitamins and health supplements will take you to a level that perhaps you’ve never been, in your energy, radiance, emotions, mental clarity, and overall health. This will only occur, however, if your vitamins are of a whole-food variety. Synthetic vitamins just end up as expensive fluorescent green urine!