Think Yourself Healthy

Hot mind-body trick

From Health magazine
Your powers of make-believe can help you control cravings, get motivated to work out, and even improve your vision, according to several recent studies.

"If you imagine an experience, the brain stimulates itself in the same way as if you were doing it," says Joachim Vosgerau, co-director of the Center for Behavioral Decision Research at Carnegie Mellon University. Try these techniques to harness your mind’s superpowers. 
 

To curb cravings

Distract yourself

In one study, volunteers were able to reduce food hankerings by imagining a rainbow or the smell of eucalyptus.

To get to the gym

Envision your workout

Taking a few minutes to conjure up what your sweat session will feel like (pounding heart and all) may make you more likely to get off the couch. 

To boost confidence

Stand like a rock star

Researchers found that striking a confident stance actually stimulates a hormonal response that can make you feel more self-assured in minutes. 

To improve your eyesight

Pretend you’ve got 20/20 vision

Study participants who took on roles associated with perfect eyesight, such as a pilot, showed marked improvement in vision tests compared to those who didn’t.

Who knew pretending could be so powerful?

Your Head-to-Toe Guide to Natural Health

From Health magazine
Brain, head, eyes

Brain: Feeling down? Acupuncture, Chinese herbs, Tai Chi, and yoga are known depression-fighters; SAM-e, full-spectrum lighting, prayer, gratitude, and positive affirmations may also help. For fatigue with depression, try acetyl-L-carnitine (an amino acid derivative). Take 500 milligrams two or three times a day.

Head: Biofeedback, a relaxation technique that sends brain-wave info to the user via headphones and fingertip electrodes, can prevent migraines. Magnesium supplements or herbs such as butterbur or feverfew may also help headache sufferers.

Eyes: Keep your vision sharp with bilberries, which are packed with antioxidants—even more than their blueberry cousins. Bilberry smoothie, anyone?

Sinuses, jaw, throat

Sinuses: Prone to sinus infections? Try aromatherapy—research shows that oils from dill, bishop’s weed, and cumin work as well as or better than antibiotics against eight types of common bacterial infections. An herbal combination called Kan Jang can make sinus infections and the common cold more tolerable and reduce recovery time.

Jaw: Biofeedback paired with cognitive-behavioral-skills training (a mind-body type of therapy), can significantly reduce pain from temporomandibular joint (TMJ) disorder.

Throat: Fight germs and kill bacteria with a tea tree–oil gargle (11⁄2 tablespoons of pure tea tree oil to 1 cup of water). Swish and spit. (Don’t swallow.)

Breasts, tummy

Breasts: Flaxseed, which contains omega-3 fatty acids, reduces inflammation and tumor growth. Start with 1 tablespoon of ground organic golden flaxseed daily for a week, and work up to 4 tablespoons; drink lots of water to avoid constipation.

Tummy: Excuse you! Get rid of your burping and bloating with digestive-enzyme supplements that help your body process sugars, starches, proteins, and fats; they’re available in capsule form. Mint (drink it in tea; leaves) has long been considered a tummy soother, too. And enteric-coated peppermint-oil capsules (the enteric protects your tummy lining—never ingest essential oils in liquid form) may ease irritable bowel syndrome.
 
Pelvis, urinary tract, colon Pelvis: To relieve menstrual cramps naturally, try taking black cohosh, magnesium supplements, omega-3 fatty acids, or vitamins C, B, and B6—all of which are thought to ease pain; calendula oil (made from marigolds) applied topically may help, too. Castor oil packs placed on the abdomen may also decrease pain, reduce inflammation, and increase relaxation. And acupuncture and magnet therapy have been shown to dramatically reduce menstrual cramps and pelvic pain.

Urinary tract: It’s not an old wives’ tale: Cranberries, in juice or capsules, can keep bacteria from sticking to the bladder wall—and this can help fight urinary tract infections. The herb uva ursi (bearberry) might provide some relief, too; it contains a natural anti­biotic that soothes irritation and reduces inflammation caused by bladder infections.

Colon: Research shows that hypnotherapy improves irritable bowel syndrome in most patients who try it. And probiotics, specifically Lactobacillus GG or Bacillus coagulans, can help maintain healthy gastrointestinal flora and restore balance after a bout of traveler’s diarrhea.

Back, butt Back: Although magnet therapy for low-back pain is controversial, anecdotal studies do reveal that it may have some merit for the open-minded. For proven results, try acupuncture—relieving chronic low-back pain is one of the things it does best, research shows. In fact, recent trials in Germany showed it to be almost twice as effective for chronic low-back pain as conventional therapy. Meditation reduces pain, too.

Butt: Heat therapy reduces muscle spasms and increases blood flow. Moist heat—heat packs, a microwaved damp towel, or soaking in a hot tub—penetrates deeper than dry heat. But be warned: Heat increases swelling, so don’t use heat packs after an injury.

Lungs, liver Lungs: Breathing from deep in your belly removes more carbon dioxide from each breath. It can even strengthen lungs weakened by chronic bronchitis or asthma. Practice breathing by trying to squeeze more air out at the end of each breath. Or, take a Kundalini yoga class.

Liver: Detox your liver with milk thistle seed (silymarin) capsules, which stimulate regeneration of damaged liver cells. Its active ingredient may even stop liver-cancer cells from growing.

Skin, hands, bones Skin: One way to prevent or lessen wrinkles is to build collagen, which becomes thinner as a woman’s hormone levels fall. Try natural progesterone cream (rubbed into the thin skin behind your knees or on your chest), foods rich in phytoestrogens (soy), and antioxidant supplements (vitamins C and E; glutathione; and pine bark or grape seed extracts).

Bones: Vitamin D has emerged as a potent way to strengthen bones, as research has shown that calcium is virtually useless without enough of it. For those who don’t get much sun (which produces D), try a daily supplement with 800 to 1,000 IU of vitamin D.

Hands: Lifting weights and doing breathing exercises may help warm up cold hands and feet.

Knees/calves, feet, toes Knees/Calves: Massage is a proven way to de-stress overused and tight muscles, including those in the calves and behind the knees. For chronic knee pain from degenerative joint disease, try magnet therapy. Magnets may reduce pain and increase mobility, according to a University of Texas Medical Branch study. How do magnets work? They may restore the natural electromagnetic balance of the body and increase blood flow to the area in pain.

Feet: To ease the chronic pain of plantar fasciitis, try acupuncture or natural anti-inflammatories such as ginger, turmeric, or boswellia.

Toes: Yoga for your toes? Why not? Your toes could use a good relaxing stretch too, to fend off cramps and other foot problems. Try using a pair of toe stretchers. 

Greenhouse 4/16/15

4/16/15 - This happened!

4/16/15 - I stood in shock as I walked into the room, fearing the worst! Thankfully apart from a big mess to clean up, I only lost a few replacable plants like my zucchini, cucumber, Chinese cabbages, Pak Choi, few extra tomatoes, and all the lettuce.

 4/19/15 - All is well now

  4/19/15

 4/19/15

10 Proven Health Benefits of Coconut Oil

 

By Kris Gunnars
 Coconut oil is one of the few foods that can be classified as a “superfood.”

Its unique combination of fatty acids can have profound positive effects on health.
This includes fat loss, better brain function and various other amazing benefits.
Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.

 

1. Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties

Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated (1).

However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth (2).

Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.

No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

 

2. Populations That Eat a LOT of Coconut Are Among The Healthiest People on The Planet

Coconut is kind of an “exotic” food in the Western world, primarily consumed by health conscious people.

However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific.

They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.

These people are in excellent health, with no evidence of heart disease (3).
Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans (4).

Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut.

 

3. Coconut Oil Can Increase Your Energy Expenditure, Helping You Burn More Fat

Obesity is currently one of the biggest health problems in the world.
While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are critical too.

It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.

The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats (5, 6).

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day (7).

Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.

 

4. The Lauric Acid in Coconut Oil Can Kill Bacteria, Viruses and Fungi, Helping to Stave Off Infections

Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.
When coconut oil is enzymatically digested, it also forms a monoglyceride called monolaurin.

Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (8).

For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans (9, 10).

Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.

 

5. Coconut Oil Can Kill Your Hunger, Making You Eat Less Without Even Trying

One interesting feature of coconut oil is that it can reduce your hunger.
This may be related to the way the fatty acids in it are metabolized, because ketone bodies can have an appetite reducing effect (11).

In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average (12).
Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch (13).

These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.

Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

 

6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures

A so-called ketogenic (very low carb, very high fat) diet is currrently being studied to treat various disorders.

The best known therapeutic application of this diet is treating drug-resistant epilepsy in children (14).

This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketone bodies in the blood.
For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.

Because the MCTs in coconut oil get shipped to the liver and turned into ketone bodies, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet (15, 16).

Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.

 

7. Coconut Oil Can Improve Blood Cholesterol Levels and May Lower Your Risk of Heart Disease

Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought.

Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype (17, 18).

In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil (19).
There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status (20, 21).

This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term.

Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.

 

8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen

Coconut oil can serve various purposes that have nothing to do with eating it.
Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin (22).

Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays (23, 24)

Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath (25, 26, 27).

Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.

 

9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients

Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.

In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.

Ketone bodies can supply energy for the brain and researchers have speculated that ketones can provide an alternative energy source for these malfunctioning cells and reduce symptoms of Alzheimer’s (28).

In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s (29).
Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimer’s disease (30, 31).

Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

 

10. Coconut Oil Can Help You Lose Fat, Especially The Dangerous Fat in Your Abdominal Cavity

Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.

Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.

This is the most dangerous fat of all and is highly associated with many Western diseases.

Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.

A study in 40 women with abdominal obesity, supplementing with 30 mL (1 ounce) of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks (19).

Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day (32).
This number may not seem too impressive on the surface, but be aware that these people aren’t adding exercise or restricting calories. They’re losing significant amounts of abdominal fat simply by adding coconut oil to their diet.

 

11. Anything Else?

If you want to buy coconut oil, then there is an excellent selection on Amazon with thousands of customer reviews that are fun to browse through.
If you want to enjoy the health benefits outlined in the article, then you must get organic, virgin coconut oil… NOT the refined stuff.

I personally cook almost everything I eat in coconut oil (this one here) and my health has never been better.

40 Uses For Honey

by Anya V

In our age of western medicine, the society has turned away from the natural health remedies that were greatly used by our ancestors. We often rely more on the modern chemically produced pills than all natural traditional medicine. Honey is much sweeter than sugar and is far better for you. Honey is essentially a highly concentrated water solution of two sugars, which our bodies break down easier and faster. Because honey is low on the Glycemic Index, it is gradually absorbed into the blood stream.

More than 40 Incredible Uses for Honey

• Antibacterial and antifungal properties
• Provides minerals, vitamins, antioxidants
• Strengthens immunity
• Honey also has its effect on weight Loss which makes me mostly excited! Simply drink warm water with lemon and honey on an empty stomach.
• Did you know that though honey has more calories than sugar, honey when consumed with warm water helps in digesting the fat stored in your body?
• Promotes the growth of good bacteria in the intestine
• Boosts energy and reduces fatigue
• Restores eyesight. Mix 2 teaspoons of honey with carrot juice and consume regularly.
• Relieves a sore throat
• Prevents heart disease by improving blood flow
• Soothes burns, disinfects wounds. Garlic honey, which is just a mixture of honey and garlic, can be applied directly to infected wounds to clean the area
• Reduces inflammation and pain
• Alkalizes body’s pH
• Contains phytonutrients, which possess cancer-preventing and anti-tumor properties
• Helps with indigestion and acid reflux
• Destroys bacteria causing acne
• Prevents low white blood cell count
• Counters pollen allergies. Take a teaspoon of raw honey a couple of times a day starting a few months prior to allergy season.
• Flushes parasites from liver and colon
• A salve made of honey can be applied to eczema with asthma when mixed with black pepper and ginger
• For hangovers. Mix 15ml of raw honey with 80ml of orange juice and 70ml of organic yogurt.
• Reduces ulcers and other gastrointestinal disorders
• Honey helps build stamina in athletes
• Honey and cinnamon can help with Arthritis. Mix one part honey with two parts of luke warm water and a teaspoon of cinnamon. Massage the mixture on the itching part of the body.
• Helps with scalp problems and dandruff
• Helps with anxiety
• Reduces metabolic stress
• Helps clear your sinuses. To clear your sinuses, take a mixture of 1 teaspoon each of fresh ginger juice and honey two or three times a day.
• Cures toothache. Make a paste of honey and cinnamon and apply on the aching tooth.
• Moisturizes skin. Mix a dollop of honey and two tablespoons of warm water and massage the mixture into your skin.
• Relieves morning sickness
• Helps with hiccups
• Reduces hay fever. Take  a tablespoon of honey in the morning
• Helps with tension headaches. Simply sip on a ½ glass of warm water with a couple of added teaspoons of honey.
• Helps with pink eye. Place a teaspoon of honey with a cup of water and heat just enough to melt the honey. Let cool and use an eye dropper drop the mixture in the infected eye.
• Leg cramps. Take 2 tbsp. of apple cider vinegar and 1 tbsp. of honey each evening before bed.
• Reduces cholesterol. Mix two tablespoons of honey and three tablespoons of cinnamon in 16 ounces of tea.
• Helps with bad breath.  Mix one teaspoon of honey and cinnamon in hot water.
• Soften hard water, Just add honey to bath water

But make sure to buy raw honey, organic because the heating during manufacturing destroys nutrients and enzymes. Additionally, locally grown raw honey from the area you live is more beneficial as it possesses the immune stimulating properties needed for your body to adapt to its environment. The best part about it, you don’t have to sacrifice the taste of sweetness by using sugar substitutes, but can actually enjoy eating what you like and be healthy at the same time!!!

YS Organic Bee Farms CERTIFIED ORGANIC RAW HONEY 100% CERTIFIED ORGANIC HONEY Raw, Unprocessed, Unpasteurized – Kosher 32oz

27 Health and Nutrition Tips

27 Health and Nutrition Tips That Are Actually Evidence-Based

By Kris Gunnars |

There is a lot of confusion when it comes to health and nutrition.
People, even qualified experts, often seem to have the exact opposite opinions.
However, despite all the disagreements, there are a few things that are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

 

1. Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.
This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods (1).
For this reason, when you drink soda, you end up eating more total calories (2, 3).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).
Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).

 

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).
Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).
Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

 

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people (15).
They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

 

4. Don’t Fear Coffee

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.
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, Alzheimer’s and numerous other diseases (16, 17, 18, 19, 20, 21).

 

5. Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).
Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression (23, 24, 25).

 

6. Get Enough Sleep

The importance of getting enough quality sleep can not be overstated.
It may be just as important as diet and exercise, if not more.
Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).
What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).

 

7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”
These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32).
A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).

 

8. Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits.
One important factor, is that it can help 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 (35, 36).
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).

 

 9. Don’t Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38).
So, eat your meat, just don’t overcook or burn it.

 

10. Avoid Bright Lights Before Sleep

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).
An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better (41, 42).

 

11. Take Vitamin D3 if You Don’t Get Much Sun

Back in the day, most people got their vitamin D from the sun.
The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.
According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43).
If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer (44, 45, 46, 47, 48, 49, 50).

 

12. Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases (51, 52).

 

13. Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
Protein is particularly important for weight loss, and works via several different mechanisms (53).
A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking (54, 55, 56, 57).
Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels (58, 59).

 

14. Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (60, 61, 62).

 

15. Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.
If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

 

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet.
It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (63, 64, 65).
Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes (66, 67).

 

17. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.
Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68).
A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73).

 

18. Don’t Eat a Lot of Refined Carbohydrates

Not all carbs are created equal.
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.
Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases (74, 75, 76, 77, 78).

 

19. Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82).
New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease (83, 84).

 

20. Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity (85, 86).
The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.

 

21. Avoid Artificial Trans Fats

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (87, 88, 89, 90).
It is best to avoid them like the plague.

 

22. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (91, 92, 93, 94).
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.

 

23. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.
Studies show that people who are close with friends and family are healthier and live much longer than those who are not (95, 96, 97).

 

24. Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.
This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.
Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98).
Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

 

25. If You Have Excess Belly Fat, Get Rid of it

Not all body fat is equal.
It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease (99, 100).
For this reason, your waist size may be a much stronger marker for your health than the number on the scale.
Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat (101, 102, 103, 104).
This article lists 6 evidence-based ways to lose belly fat.

 

26. Don’t go on a “Diet”

Diets are notoriously ineffective, and rarely work well in the long term.
In fact, “dieting” is one of the strongest predictors for future weight gain (105).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

 

27. Eat Eggs, and Don’t Throw Away The Yolk

Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”
It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people (106).
Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease (107).
What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.
Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.