Happy Friday

Happy Friday!

It is Friday and the weekend is here. Here are a few tips that you can read to make sure you are on track over the weekend. Continue to make the best decisions for your health. A better, healthier version of you is beneficial to everyone around you. Friends, family, and strangers will be inspired by what you do and how you take care of yourself. I am not saying everybody will be inspired, just the ones that really value you and want to change themselves.

Enjoy these and you may already be doing them. That's alright, make sure you read them all and use this as a refresher.

Spend some time in the sun. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health. They include improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer. According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin. Get in your servings of vegetables and fruits because they are full of prebiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, and obesity. Protein is really good for you. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel full and not wanting to eat more calories. Protein will help lower blood sugar and blood pressure levels.

Have a balance workout plan that includes cardiovascular training. It is particularly effective at reducing fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health. Stop smoking and doing drugs. If you're a tobacco smoker, or abuse drugs, then clean eating and exercise are the least of your worries. Tackle your addiction first. If you drink alcohol, drink in moderation.

Minimize adding sugar to your food or drink. Small amounts are recommended because a high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Strengthen your body by lifting heavy things. It will change your body composition, and improve insulin sensitivity.

Fat is not bad in a natural state. It becomes bad in the form of trans fats which are linked to inflammation and heart disease. You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health. Ginger and turmeric both have powerful anti-inflammatory and antioxidant effects.

Take care of your mental health also. It is important to make sure you are in positive relationships and get rid of the toxic ones. You do not have to eliminate these people if you can resolve the issues. If there is no way to resolve it, then move on. Your health is worth more. Studies have shown that people that are close to friends and family live longer and healthier lives then people who are alone.

Make sure you are monitoring or raising your awareness on what you are putting in your body. It is very important that you practice moderation. Proteins, carbs, fats, vitamins, minerals, water, and fiber all matter in a well balance menu. Don't diet, instead adopt a healthy lifestyle so you do not feel like you are deprived of anything.

Finally, have a wonderful Friday, Saturday, and Sunday!

Kris Gunnars, 27 Health and Nutrition Tips That Are Actually Evidence Based, Healthline