Goodies

James Henderson
Apr 4, 2018
2 min read

Happy Thursday!

Nutrition is so important in our lives and helps us take care of our bodies. Take some time to read over these tips. You may already know them. If so, take this as a reminder.

Avoid drinking sugar calories because that are fattening. Our brains do not register liquid the same way as calories from solid foods. We drink more total calories and there is a strong association with obesity, heart disease, and type 2 diabetes. Eat nuts because they are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease. In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates. Avoid processed junk food because they have been engineered to trick our brains into eating more than we need. They are low in nutrients such as fiber and protein. They are loaded with sodium and fat. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, and Alzheimer's among other diseases. Enjoy fatty fish like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who ate the most fish have a lower risk of diseases, including heart disease, dementia and depression.

Sleep quantity and quality is tremendously important. Poor sleep can drive insulin resistance, affect appetite hormones, and reduce your physical and mental performance. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults. Make sure your digestive tract is in great shape. Probiotics and Fiber help take care of the bacteria in your gut and a disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity. Eat Probiotics foods like yogurt and sauerkraut. Water is super important because it will help you boost the amount of calories you burn. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day. Drink water a half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%. Meat is full of nutrients especially protein. When preparing it, don't burn it because this can lead to the creation of harmful compounds that raise the risk of cancer.