A Checklist For Healthy Living - 7 Steps Towards Living a Healthy Life

The term healthy living is used so often these days, it's hard to know exactly what that means. Here are 7 simple steps to keep you on track for living a full and healthy life.

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1. Get Proper Rest- 6 to 8 hours of sleep each night gives your body the necessary daily amount of time to rest and rejuvenate. The proper amount of rest will vary from one person to another, but you'll know when you're getting enough sleep. You'll feel more positive in general, have more patience with life's big and little snags, and feel more energized.

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2. Reduce Stress- Pinpoint those areas of your life that cause you the greatest stress, and get rid of them. At first this may seem like an impossible task, but your health is at risk if you don't. Constant stress is a destructive force on your body and should not be taken lightly. Reducing stress could mean something as simple as setting limits on how much you try to do in one day, or it could mean something huge like a career change. This is not usually something that can be accomplished in one day, but if you make up your mind to make small changes each day, you will be rewarded with a calmer more fulfilling life.

3. Do What You Love- Somewhere between childhood and adults, many of us forget to take time to do the things we love. Life comes at us with all the things we ought to do, and the things we love to do take a back seat or get left out all together. Sit down with pencil and paper, and make a list of things you love to do. Then make time to do them. Don't say there isn't time, because there is time for everything else. Look at what you can eliminate, that will let you make time in your life to spend really enjoying what you love.

4. Eat a Nutritious Diet- Maintain a diet that is high in fruits, vegetables, foods high in fiber and low in fat, lean meat, fish, beans and whole grain bread and pasta. Eat fresh organic foods to avoid ingesting pesticides and additives used in the growing and manufacturing process. Frozen vegetables tend to have less salt than their canned counterparts. But when choosing canned vegetables or soups, most have a low sodium version.

5. Maintain Proper Weight- As more and more of the population becomes overweight; this step towards healthy living cannot be over emphasized. Obesity can result for a number of reasons including consistently consuming over sized portions that have become the standard in many restaurants. Eating until you are full rather than eating everything on your plate can help you maintain the weight that is best for your body.

6. Exercise Regularly- When we were children it was called playing, and now that we are adults it's called exercising. Setting up unrealistic goals at a gym can often set you up to fail. But staying physical doesn't have to be done at the gym, or as an isolated event such as a treadmill. Instead, think of an activity that you enjoy such as gardening, walking your dog, sailing, hiking, or cycling, and do it.   Looking forward to something you love means you are more likely to do it regularly, and being consistent is the most important part of exercise.

7. Filter Your air- Even though it's discussed last in this article, the air you breathe is probably the single most important component for healthy living. If the air you're breathing has the potential to or is making you sick, it's really hard to move beyond it in your life.

Using a high efficiency particle arresting (abbreviated as HEPA) air purifier to filter your indoor air is one of the best things you can do to preserve your health. Its .3 micron filter by definition will remove airborne pollutants such as dust, dust mites, mold and mildew spores, bacteria and viruses, as well as all kinds of pollen, and dander from pets.

These airborne triggers can make a healthy person sick, and greatly aggravate those with existing respiratory conditions such as allergies and asthma. 

A Checklist For Healthy Living - 7 Steps Towards Living a Healthy Life

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Risks of Not Keeping Your Kids At a Healthy Weight

Child Obesity is becoming a national concern for the last few decades and is getting worse every year. Many doctors are very troubled by this trend and are working on ways to fix this issue.

Child obesity affects children and youth in so many ways. Obesity in childhood is connected to many different health related problems. Some of the health problems are asthma, high blood pressure, diabetes, sleep apnea, high cholesterol and even social discrimination.

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One of the main issues is that if a child has obesity issues, these can carry on into adulthood.

Obesity in children has one side affect besides health affects. The Psychological affects of being over weight makes kids easy targets of social discrimination. This stress of social discrimination can cause low self esteem, which is very hard in young kids, and will carry on into adulthood.

Cardiovascular Disease risks in very high is children. In a recent study it was found that almost 60% of obese children age 5 to 17 year olds had at least one risk of high blood pressure, high cholesterol or abnormal glucose tolerance. At least 25% of the children had at least two or more of these rick factors.

There are other health risks associated with obesity in children. Sleep apnea is not that common in kids, but can still be an issue with about 7% of kids. Hepatic Steatosis in another health issue associated with obesity. It is an fatty degeneration of the liver.

Type 2 diabetes in being diagnosed by doctors in children who are overweight. Asthma is also being diagnosed by doctors as more studies are showing that there is a connection between children being overweight and asthma.

So we all need to work with our Kids eating healthy food and keep they active. Start eating healthy at home and help them stay active. Tip: I know kids can end up loving playing video games on their computer, but keep track of their computer usage and make them get outside to play and run around.

Risks of Not Keeping Your Kids At a Healthy Weight

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The Importance of Good Nutrition For a Healthy Liver

There is a condition that is an accumulation of fat cells in the liver which is known as steatosis, commonly referred to as fatty liver. This condition is present in alcoholics and non-alcoholics, and if not properly treated, can lead to a type of cancer of the liver known as hepatocellular carcinoma, which can be found in approximately 10-24% of the public. In fact, as much as ten percent of patients with fatty liver will develop the disease.

Fatty liver can be diagnosed with a simple blood test and is often discovered during screening for other conditions. There are a number of possible causes of fatty liver, including:

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- Improper transfer of fat from one part of the body to another

- Increased extraction of fat going from the intestine to the liver

- Slowing of the process of the liver breaking down fat and removing it from the body

- Sometimes occurs during pregnancy

- High doses of tetracycline

- Valproic acid toxicity

Risk Factors for Fatty Liver

There are a number of risk factors for fatty liver, some of which can be avoided, such as obesity and starvation. Other risk factors for fatty liver include irritable bowel syndrome, hepatitis C, diabetes, poisons, corticosteroids, Cushings syndrome and hyperlipidemia, which is caused by high levels of fat in the blood. Fatty liver is actually one of the most common causes of isolated liver enzymes, and in order to properly diagnose fatty liver, a liver biopsy must be performed.

A Healthy, Well-Balanced Diet is Essential

A healthy diet is essential to combat fatty liver because the liver, which is the second heaviest organ in the body next to the skin, distributes nutrients from food to our bodies, deciding which are toxic and which are not, which nutrients to use as energy and which should be stored as fat. The liver works pretty much as hard as the heart does, and the poorer the diet, the harder the liver must work to ensure that the proper nutrients are getting to the proper places. When the liver works this hard, it can become overstressed, which can lead to fatty liver.

There are three essential nutrients that the body depends on to remain strong and healthy: carbohydrates, fats and proteins.

Carbohydrates

The body gets its energy mainly from carbohydrates, and contrary to popular belief, we do need at least 50% of our diets to consist of carbohydrates. Even though most of the body can use other nutrients for energy, the only one that the brain is able to use is carbohydrates, which can either be simple or complex. Simple carbohydrates are the ones that you want to avoid, or at least have in small amounts. These are more easily digested, therefore, they cause significant spikes in blood glucose levels. The best carbohydrates to have in a healthy diet are complex carbohydrates, which can be found in whole grain foods such as whole grain bread and crackers.

Fats

Fatty liver is not a condition that is typically cause by having too much fat in the diet. Fats are necessary for survival, and it is important to include the right fats in a well-balanced diet. Too much fat in the diet can lead to obesity, which is a definite risk factor for fatty liver. But if you are considering going on a low-fat diet, remember that being underweight is also a risk factor. This is why it is important for your diet to be well-balanced, with all of the proper amounts of the macronutrients that the body needs. Excellent dietary sources of fat include fatty fish such as salmon, olives and olive oil and nuts.

Proteins

This is a macronutrient that the body needs in order to survive. Protein plays a vital role in tissue and muscle growth, recovery and regeneration, and affects every cell in the body. There are two dietary sources of protein, plants and animals, with animal and soy being the best sources, providing all 22 essential and non-essential amino acids. According to the American Heart Association, most diets should be around 35% protein. In addition to being necessary, protein helps dieters as it makes one feel fuller than other nutrients, thereby resulting in eating less.

Types of Protein Supplements

There are a number of terrific protein supplements available that will give you the protein, along with many other important vitamins and nutrients, that you need for energy and good health. Some of the more popular types of protein supplements include:

Protein Powders

These are available unflavored, and can be added to most of your favorite recipes. They are also available in a number of delicious flavors and can be used to make great-tasting shakes, smoothies and slushies. Protein powders are usually made from whey, casein, soy and rice proteins, which are all considered to be complete proteins.

Liquid Proteins

These can be found in delicious flavors and are often ready-to-drink. Many liquid proteins are made with whey or casein proteins, both milk derivatives, so those who are allergic to milk and milk products or are lactose intolerant should try soy, rice or egg proteins instead. Read the ingredients carefully to make sure that you are getting a product that will be good for your health. If you are unsure, speak with your physician.

Protein Bars and Snacks

There are a number of delicious protein bars and other snacks available that are ideal for mid-morning and afternoon snacks. They provide the protein you need, which will give you the energy you need to get through the day, and many are low in fat and calories so they are great for diets.

Another terrific protein supplement is Profect, from Protica. This little drink that is less than three ounces really packs a protein punch, with 25 grams of protein per serving. It is low in calories (only 100 per serving), and is also low in carbohydrates and fats. This is a great supplement for dieters who want to get their protein without the fat and calories.

The Importance of Good Nutrition For a Healthy Liver

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10 Healthy Liver Foods - Things You Can Eat That Protect Your Liver

Liver ailments are very common in developed countries and up to 30% of the population of those countries suffers from what is known as steatosis, or fatty liver, an underdiagnosed condition that causes rashes, tiredness, obesity, diabetes, puffy eyes...

But here are the top 10 healthy liver foods you can eat to get out of that group:

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Ginger - you can find fresh ginger, pickled ginger, and dried ginger. They are all a great addition, though some people dislike it's strong fresh. minty, and spicy flavor. Start with small amounts and find out what's perfect for you.

Turmeric - another liver protecting condiment, turmeric is often used in India and other countries to make things yellow. It has a very subtle taste and some people even claim it has no taste at all. A favorite of mine is adding turmeric to plain rice while it cooks.

Green Leafy Vegetables - every vegetable will protect your liver, but leafy vegetables have been shown to be especially protective. People who live in areas where leafy vegetables are consumed in larger amounts have less liver disease, while people who live in countries that consume few of these are plagued with fatty liver. As a rule of thumb, half your plate should be filled with greenies.

Fruit - fruit's fiber, vitamins and yet to be clearly understood enzymes help digestion and reduce the incoming toxic substances your liver has to deal with.

Vegetable and Fruit Juices - these combine the benefits of fruit, vegetables, and raw food (see next). Some people go on a one week or one month juice-only diet and have completely reversed serious liver disease. In fact, some people were diagnosed with untreatable terminal liver disease and have reversed it using this diet!

Raw Food - the heat used in cooking destroys the enzymes naturally found in food. These enzymes usually help digest the food and without them digestion hinders. One of the best ways to eat more raw food is eating fruit and juices.

Artichoke - look beyond its weird look, artichoke is one of the healthiest foods out there and can be delicious.

Whole Grains - the whole here is key. Whole grains have protein and, more importantly, fiber.

Soy Products - soy and its derivates (soy milk, tofu, tempeh...) have been shown to reduce inflammation and reverse and prevent cancer. Since what is going on in your liver is an inflammatory process which sometimes lead to cancer, soy will be a great addition to our diet.

Water - I'm not sure if this is a food or not. But it doesn't matter. Your cells, including your liver's, need this to work, so make sure you drink plenty.

Do Even More For Your Liver

Eating the right food is not the only thing you should be doing. The way you eat it, what you don't eat, some supplements, exercise, and even small periods of detoxing are key to protecting your health and reversing disease.

10 Healthy Liver Foods - Things You Can Eat That Protect Your Liver

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