When food does not get digested well, it can cause a host of problems including feeling bloated and nausea. Digestive health is important, and as experts say, the gut ultimately dictates how your body and mind functions.

Importance Of Digestion 

It helps to break the food down, as well as stimulate salivary enzymes which can aid digestion.

 Chewing your food 20 times

<ul><li> It is important to drink approximately 2-3 litres of water every day.</li><li> It can give your digestive system the boost it needs. </li><li>First thing in the morning, drink two glasses of lukewarm water.</li></ul>

Drink water

Regular, moderate exercise like walking can help get your bowels moving by moving food smoothly through the digestive system, thereby reducing the risk of constipation.

Exercise

Fibre absorbs water in your digestive system, giving bulk and softness to the stool. But make sure you consume a lot of water, too.

Eat fibre-rich food

If you feel the urge to go to the bathroom, go. Do not postpone trips to the bathroom, otherwise the stool can stay in the colon for long causing it to become dry and difficult to pass.

Listen to your body

“Our digestive system does more than simply digest food. It improves resistance to infection, enhances nutrient absorption and prevents the formation of kidney and gall stones. So start by making the right food choices and lifestyle modifications, and your digestive system will help you stay in the pink of health,”

According to nutritionist Bhakti Kapoor, when digestion does not happen as it should, "your body sends you clear signals"

food

Food

health

Health

Follow these five steps to improve digestion

Fatigue is a feeling that you're chronically tired - mentally and physically. It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

Tired 🥺

Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine.

Energy explained

Drink lots of water. A dehydrated body functions less efficiently.Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.

Dietary suggestions

Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

Get enough sleep. Adults need about 8 hours per night.Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.Avoid reading or watching TV in bed

Sleep suggestions 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon.Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert.Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy.

Coping with the mid-afternoon energy slump

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Fatigue is a feeling that you're chronically tired - mentally and physically.
It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

There are many different ways you can boost your energy, but see your health practitioner first to make sure you don't have an underlying medical problem.
Energy explained
Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine. 
The body's preferred energy source is glucose, from carbohydrates , but it can also use fatty acids (from fats) and amino acids (from proteins). Glucose is delivered to virtually every cell in the body by the bloodstream, and is then burned with oxygen to produce energy. Hormones control every step in this process; for example, the pancreas makes the hormone insulin, which helps to control blood sugar levels.
Dietary suggestions
If you want more energy, look at your diet and make sure you're following these basic guidelines:

Drink lots of water. A dehydrated body functions less efficiently.
Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. 
Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.
Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Don't overeat. Large meals can drain your energy. Instead of eating 3 big meals per day, try eating 6 mini-meals to spread your calorie intake more evenly. This will result in more constant blood sugar and insulin levels. You'll also find it easier to lose excess body fat.
Eat iron rich foods. Women in particular are prone to iron-deficiency (anemia). Make sure your diet includes iron rich foods such as lean red meat.

Sleep suggestions
A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

Get enough sleep. Adults need about 8 hours per night.
Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.
Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
Avoid sleeping pills. Sleeping pills don't work in the long term because they don't address the causes of insomnia.
Avoid reading or watching TV in bed.

Lifestyle suggestions

Don't smoke. Cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy than non-smokers. For example, the body needs to combine glucose with oxygen to make energy, but carbon monoxide in cigarette smoke reduces the amount of oxygen available.
Limit the time you sit down. Reduce sedentary behaviours such as watching television and using computers.
Increase physical activity. Physical activity boosts energy levels, while a sedentary lifestyle is known to cause fatigue. Being active has many healthy effects on the body and mind. It reduces blood pressure, helps to maintain a healthy weight, and is an effective treatment for depression and anxiety. A good bout of exercise also helps you sleep better at night.
Seek advice. If you haven't exercised in a long time, are obese, are over age 40 or have a chronic medical condition, seek advice from your doctor or health practitioner regarding small steps you can take towards a more active lifestyle.
Seek treatment for substance abuse if you need it. Excessive alcohol consumption or recreational drug use contributes to fatigue.   It's also potentially dangerous.
Workplace issues. Demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues
Studies suggest that between 50 and 80% of fatigue cases are mainly due to psychological factors. Suggestions include:

Assess your lifestyle. Are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
Relaxation training. Constant anxiety drains the body of energy and can lead to burnout. Relaxation techniques, such as meditation and yoga, help to 'switch off' adrenaline and allow your body and mind to recover.
Learn to do nothing. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can't find a few more hours, it may be time to rethink your priorities and commitments.
Have more fun. Are you so preoccupied with commitments and pressures that you don't give yourself enough time for fun? Laughter is one of the best energy boosters around.

Coping with the mid-afternoon energy slump
Most people feel drowsy after lunch. This mid-afternoon drop in energy levels is linked to the brain's circadian rhythm and is 'hard wired' into the human body.  Preventing this drop in energy may be impossible, but there are ways to reduce the slump, including: 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. 
Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert. 
Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy. 

**This information was adapted from the 'Go for your life' campaign with permission by the Victorian Government, Melbourne, Australia

Links

Eating Well With Canada's Food Guide 
Dietitian Services @ Healthlink BC

personaldevelopment

Personal Development

exerciseandfitness

Exercise & Fitness

How to Stop Feeling Tired All the Time

When looking to start a healthy diet, it can be a bit overwhelming. There are so many diet foods to choose from, and the media gives us mixed messages about which foods are healthy constantly. Luckily, a registered dietitian is here to quickly break down the best diet foods for dieters looking to lead a healthy lifestyle. Moreover, I’ll also provide some ideas on how to simply and easily incorporate these foods into your diet.

Healthy Diet 

Nuts have plenty of healthy fats called polyunsaturated and monounsaturated fats and fiber. These nutrients help to provide satiety after a meal and keep dieters full longer.In addition to keeping you full, nuts have also been shown to help improve your health. One study found that nuts helped improve blood glucose control, weight control, and heart health.It’s important that when you are eating nuts, you do so in moderation. The American Heart Association recommends that you consume about four servings of unsalted nuts per week.

Nuts 

When you’re looking to increase your protein consumption, you want to focus on lean sources of protein. This includes things such as chicken breast and lean beef. Lean protein sources exclude items such as beef or pork, which have more saturated fat.In addition to helping you build muscle, protein is actually harder for our body to digest, meaning that we burn more calories in trying to do so. This is referred to as the “thermic effect of food.” Since our body has to work harder to digest lean protein, we end up storing fewer usable calories than if we eat carbohydrates or fat.

Lean Protein

Fish, like chicken breast or lean beef, is a high-protein food that is overall low in fat. While certain fishes, such as salmon, are fattier, these contain healthful fats similar to those found in nuts. The fat in fish also provides other nutrients to the body, such as Omega-3 fatty acids. These fatty acids may help reduce the risk of cardiovascular disease, glaucoma, and various mental health disorders, such as depression and dementia.Fish can also be a great protein source for individuals who follow a plant-forward, Mediterranean, or pescatarian diet.

Fish

Whole grain products are less refined than their counterparts, meaning that they have more nutrients in them. Whole grains provide the body with fiber, which helps keep you feeling full longer and promotes satiety. Fiber can also help lower cholesterol and prevent blood clot formation.These foods also help the body to maintain a steady blood glucose level, which is important for all dieters but especially crucial for those with pre-diabetes or diabetes. These foods also supply the body with various vitamins and minerals, such as iron, Vitamin B, magnesium, zinc, copper, and antioxidants.

Whole Grains

Legumes are a category of vegetable and include items such as green peas, beans, chickpeas, and lentils.According to the American Diabetes Association, regular intake of legumes can lower your risk of type 2 diabetes and improve blood glucose control for those who have already developed this disease. They have also been shown to improve heart health, and research shows that they may improve weight control, which is key for dieters.Some legumes, such as chickpeas and beans, can also serve as a great source of lean protein who are looking to follow a more plant-based, vegetarian, or vegan diet.

Legumes

As we have noted, fiber is an extremely important nutrient for dieters. It can help improve blood glucose stability and improve heart health, all while keeping you full and satisfied after meals. Berries, like nuts and whole grains, are high in fiber. In addition, berries provide our bodies with antioxidants, which are substances that can help prevent cell damage.It is best to consume antioxidants in whole foods rather than supplements, so go ahead and add some berries into your day!If you are still not convinced, check out these other benefits that fresh or frozen berries can provide.

Berries

Kale and spinach are high in Vitamins A, E, C, and K. Other dark leafy greens such as broccoli and mustard greens are high in many of the B-vitamins.Dark leafy greens also provide a high level of antioxidants, which, help prevent cell damage. Antioxidants have been known to help prevent osteoporosis and inflammatory diseases. These greens are also low in calories and carbohydrates, which is helpful for those looking to slim down.

Dark Leafy Greens

Greek yogurt has twice as much protein as regular yogurt, which we’ve already seen is very helpful for those individuals who are dieting. Additionally, greek yogurt has fewer carbohydrates than its regular counterpart.Greek yogurt also provides your body with probiotics, which can help to improve gut health and reduce bloating.When looking for greek yogurt, be sure to choose one that is lower in sugar to prevent the intake of unnecessary calories. Go for an unsweetened yogurt if possible, and add your own toppings such as berries or nuts to give it more flavor.

Greek Yogurt

There are so many healthful foods that many of us are already eating in our daily lives. If you are not eating some of these foods, it is so easy to start!If you’re looking for something a bit simpler, don’t be afraid to grab a handful of nuts as a snack or make some oatmeal for breakfast in the morning. These foods will help keep you full and provide your body with many of the nutrients it needs to help your diet on track.

Conclusion 

If you are looking to start a diet while maintaining a healthy lifestyle, it’s not difficult. 

Which diet foods are the best for you? In this article, a registered dietitian will break down the 8 best diet foods for a healthier body.

8 Best Foods for Dieters to Eat Healthily - Lifehack

<ol><li> A spirit of self-renewal</li><li>Cleanliness</li><li>Consideration towards other people</li><li>Religious harmony</li><li>Delicious food, no matter what</li><li>No room for theft</li><li>Lots and lots of masks</li></ol>

7 Things To Learn From Japan 🇯🇵

<ul><li>Earthquakes, tidal waves, fires and volcanic eruptions have marred the history of Japan, with large scale destruction on each occurrence.</li><li>While most places in the world would never attempt rebuilding these structures, many ancient temples and shrines around Japan that were previously destroyed, have been rebuilt</li><li>Perhaps it is because of the age-old Buddhist belief that life must go on, and renewing one's self is the only way to survive</li></ul>

1. A spirit of self-renewal

<ul><li>Japan is undoubtedly clean, and littering and fines for it are completely unheard of. </li><li>But get this, there are no dustbins either. </li><li>No trash cans, as far as the eye can see, just recycle bins that are strictly for plastic bottles and soda cans that are bought from nearby vending machines.</li></ul>

2. Cleanliness

<ul><li>Travelling on the bullet train, many people stepping out of the seating area of the train compartment and standing near the doors to attend their phone calls. </li><li>Even on the metro, many people answer phone calls in hushed tones, promptly informing their callers that they are in transit and will call back as soon as they have the time. </li></ul>

3.Consideration towards other people

<ul><li>Despite being the frontrunners of technology and coming up with innovative ideas, traditions and religion still influence the daily life of the Japanese.</li><li> Businessmen pay their respects at the shrines of deities while excited students buy good-luck charms and fortunes foretelling the future.</li></ul>

4.Religious harmony

<ul><li>Japanese food is often thought to be expensive due to items like sushi and sashimi that make use of fresh ingredients. </li><li>However, that is not true. </li><li>There are hole-in-the-wall establishments that are moderately priced with a limited menu and a homely atmosphere.</li><li>But what's even cheaper is convenience store food!</li><li>Convenience stores are mini supermarkets where fast-moving consumer goods are sold</li></ul>

5. Delicious food, no matter what

<ul><li>Despite the notorious existence of the Yakuza, Japan is quite a safe place, and petty crimes like pickpocketing and theft are virtually non-existent. </li><li>Primary school children are taught from an early age that if they do come across an object that doesn't belong to them, they should attempt to find the owner, or bring it to the nearest police station. </li></ul>

. No room for theft

<ul><li>In public places, A lot of people wearing medical masks. </li><li>At first I thought it was strange and that they were a bunch of germaphobes (which is partly true). </li><li>But the broader reason for this is that the people wearing masks are unwell or have caught a nasty cold and do not wish to pass on their germs to their fellow commuters. </li><li>It's not because you stink.</li></ul>

7.Lots and lots of masks

Learn from this country to improve your self and be a happy and successfull in life

10 Things I Learnt When Visiting Japan And Why It Was Worth The Lesson

Understand yourself and those around you.

psychology

Psychology

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Travel

10 Things The World Needs To Learn From Japan And Its People

<a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fermented-foods">Fermented foods </a>such as yogurt and kimchi took the top spot, likely because of their immune- and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/what-is-a-probiotic">gut-boosting benefits </a>. According to <a href="https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html">researchers at the Stanford School of Medicine </a>, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Fermented foods

These fruits are small but mighty! Blueberries are an excellent source of <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/foods-for-skin-protection">antioxidants </a>, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.

Blueberries

Seeds, like chia seeds and hemp seeds, are <a href="https://www.realsimple.com/health/nutrition-diet/healthiest-seeds">nutritional powerhouses </a>. Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/">a 2016 study </a>, the specific antioxidants in chia seeds may have anti-cancer properties and have protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Snack on some chia seeds and strengthen your bones thanks to <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/vanilla-cinnamon-chia-pudding">this vanilla-cinnamon chia pudding </a>.

Seeds

While there's certainly nothing wrong with standard fruits like apples and oranges, 2022 is the year of exotic fruits such as golden berries and açaí. The latter fruit, which is a popular ingredient in <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/acai-coconut-smoothie-bowl">healthy smoothie bowls </a>, is loaded with antioxidants, <a href="https://pubmed.ncbi.nlm.nih.gov/21569436/">may improve cholesterol levels </a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/24985004/">according to a 2014 study </a>, can protect your brain from damage as you get older.

Exotic fruit

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/best-anti-inflammatory-recipes#:~:text=The%20easiest%20way%20to%20reduce,inflammation%2Dfighting%20nutrients%20than%20most.">anti-inflammatory </a>and immune-boosting properties, and <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed">according to studies </a>, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/iced-green-tea-ginger-mint">drink a cup of it iced or hot </a>, but you can also make <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/green-tea-rice">green tea rice </a>if you're looking for a nutrient-dense side.

Green tea

Nuts and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/these-are-the-10-best-nut-and-seed-butters-for-a-protein-boost">nut butters </a>are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been <a href="https://pubmed.ncbi.nlm.nih.gov/26148925/">scientifically proven </a>to promote eye health, and may help <a href="https://pubmed.ncbi.nlm.nih.gov/27340302/">protect against cancer and heart disease </a>.

Nuts

The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-amaranth">amaranth </a>, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/high-fiber-recipes">loaded with fiber </a>and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Ancient grains

Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are <a href="https://www.realsimple.com/health/nutrition-diet/healthy-eating/high-protein-vegetables-recipes">an excellent source of protein </a>and <a href="https://www.realsimple.com/health/nutrition-diet/flavonoids-benefits-foods">flavonoids </a>, which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and has been scientifically proven to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531715001359">moderate blood pressure levels </a>and decrease one's risk of developing heart disease.

Leafy greens

Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber.

Kale

The <a href="https://www.realsimple.com/food-recipes/cooking-tips-techniques/recipe-upgrades/avocado-toast-ideas-upgrades">popular toast topper </a>is one of the <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/avocado-nutrition">healthiest foods </a>you can eat. In addition to being an excellent source of <a href="https://www.realsimple.com/health/nutrition-diet/healthy-fats">heart-healthy fats </a>, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fall-foods-for-eye-health">eye health </a>, and more.

Avocados

More than 1,100 registered dietitians have named the top 10 superfoods of 2022. The nutritious foods include ancient grains, kale, and more.

longevity

Longevity

Top 10 Superfoods According to More Than 1,100 Registered Dietitians

The proponents of apple cider vinegar say that if you regularly use the vinegar "with the mother" - the cloudy combination of bacteria and yeast - you have a cure-all, whether it is a better skin or a more efficient metabolism. Some studies suggest a beneficial impact on glucose metabolism and weight loss, while other studies have found no effect compared to a placebo. Drinking ACV may do more harm than good. It's been linked to tooth enamel erosion, gastrointestinal issues such as reflux, and reduced potassium levels.

Apple cider vinegar

The practise of swishing oil around in your mouth for 15 - 20 minutes a day is an Ayurvedic folk remedy and said to be a miraculous way to cleanse the body of toxins. Advocates say that it can whiten teeth, freshen breath, prevent cavities, and cleanse your body of various toxins. However, the detoxifying effect is yet to be shown in clinical trials. There is some evidence that oil pulling can help with oral hygiene, but mainstream dentists don't see it as a good substitute for toothpaste. There are few documented harms that can come from this practice.

Oil pulling

The massage technique involves a light touch to activate the lymph nodes (the tiny trash scavengers vital to your immune system). The method was developed to help people with oedema and to combat inflammation. There's no evidence to show that lymphatic massage can make you lose weight, change the shape of your face, improve your general health, or cure cancer. Lymphatic massage is relaxing and safe for most people but not recommended if you have circulation problems, congestive heart failure, or certain kidney issues.

Lymphatic massage

Sauna sech can benefit your body. Dry saunas raise the pulse and increase circulation, mimicking the effects of physical exercise. In addition, regular sauna sessions are linked to pain reduction in patients with rheumatic diseases like fibromyalgia. However, those with existing heart problems should check with their doctor before using saunas. Time in a sauna doesn't cause permanent weight loss. However, it can make you dangerously hydrated, making it essential to drink lots of water before and after a session.

Saunas

Some supposed detoxes are harmless, but a few of them carry real health risks—and don't actually do any good. Here's what you should do instead.

scienceandnature

Science & Nature

The truth about oil pulling, apple cider vinegar, and other trendy cleanses

<ul><li>Virtually all of the Type II diabetics, 80% of all cardiovascular diseases and 33% of all cancers are linked to the western diet.</li><li>Populations who eat a wide range of foods (unrefined) do not suffer from these diseases.</li><li>If you get off the western diet, your health can improve.</li><li>Processing food removes nutrients, adds toxins and makes it more absorbable (causing insulin challenges).</li><li>We spend 2 Trillion dollars on health care each year in the United States.</li></ul>

Food Facts: What We Need To Know

Most people don’t eat enough raw fruits and vegetables. They eat ‘grab and go’ stuff that’s less messy but more high-calorie dense and they eat as they handle multiple tasks. This is not good.Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer.

The Western Lifestyle And Diet

Eat food. Not too much. Mostly plants.

<ul><li>Eat local, healthy food that your great-grandmother would have recognized.</li><li>Avoid anything processed.</li><li>Buy from your local farmer's market.</li><li> Avoid food products containing ingredients that no ordinary human would keep in the pantry.</li><li>Avoid food products that contain high-fructose corn syrup.</li><li>Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.</li></ul>

Key Points

Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk).

A Different Diet

There’s a lot of money in the Western diet. The more you process any food, the more profitable it becomes. You are mostly sold processed food as it is highly advantageous for the companies, even though it is an unhealthy diet. The healthcare industry makes more money treating chronic diseases (which account for three-quarters of the $2 trillion-plus we spend each year on health care in this country) than preventing them.

They Make You Sick And Then Charge To Make You Feel Better

Noncaloric sweeteners such as aspartame or Splenda, research (in both humans and animals) suggests that switching to artificial sweeteners does not lead to weight loss, for reasons not yet well understood. But it may be that deceiving the brain with the reward of sweetness stimulates a craving for even more sweetness.

The Sweeteners Are Not Working

<ul><li>Avoid food products that contain more than five ingredients.</li><li>Avoid food products containing ingredients that a third-grader cannot pronounce.</li><li>Avoid food products that make health claims.</li><li>Avoid food products with the wordoid “lite" or the terms "low-fat" or “nonfat" in their names.</li><li>Avoid foods that are pretending to be something they are not. Imitation butter—aka margarine—is a classic example.</li><li>Avoid foods you see advertised on television. If they have to spend millions to sell it, it's not worth eating.</li><li>Eat only foods that will eventually rot.</li></ul>

The Food Rules

If it came from a plant, eat it; if it was made in a plant, don’t.

<ul><li>It’s not food if it arrived through the window of your car.</li><li>It’s not food if it’s called by the same name in every language. (Think Big Mac, Cheetos, or Pringles.)</li><li>It's not food if it's not cooked by humans but came out of an industrial plant.</li></ul>

It's Not Food If..

Scientists may disagree on what’s so good about plants—the antioxidants? the fibre? the omega-3 fatty acids?—but they do agree that they’re probably really good for you and certainly can’t hurt. There are scores of studies demonstrating that a diet rich in vegetables and fruits reduces the risk of dying from all Western diseases; in countries where people eat a pound or more of vegetables and fruits a day, the rate of cancer is half what it is in the United States.

Science Does Not Want To Get Into Why Plants Are So Good

By eating a diet that is primarily plant-based, you’ll be consuming far fewer calories, since plant foods—with the exception of seeds, including grains and nuts—are typically less "energy dense" than the other things you eat. (And consuming fewer calories protects against many chronic diseases.) Vegetarians are notably healthier than carnivores, and they live longer.

Fewer Calories

Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals].

Another bit of traditional wisdom with good science behind it: The water in which vegetables are cooked is rich in vitamins and other healthful plant chemicals. Save it for soup or add it to sauces.

Drink The Spinach Water

Two of the most nutritious plants in the world —lamb’s quarters and purslane—are weeds, and some of the healthiest traditional diets, like the Mediterranean, make frequent use of wild greens.The fields and forests are crowded with plants containing higher levels of various phytochemicals than their domesticated cousins.

The Wild Plants

Many traditional cultures swear by the health benefits of fermented foods—foods that have been transformed by live microorganisms, such as yoghurt, sauerkraut, soy sauce, kimchi, and sourdough bread. These foods can be a good source of vitamin B12, an essential nutrient you can’t get from plants. (B12 is produced by animals and bacteria.) Many fermented foods also contain probiotics—beneficial bacteria that improve the function of the digestive and immune systems and help reduce allergic reactions and inflammation.

Eat The Fermented Foods

The whiter the bread, the sooner you’ll be dead.

We know that people who take supplements are generally healthier than the rest of us, and we also know that in controlled studies most of the supplements they take don’t appear to be effective. How can this be? Supplement takers are healthy for reasons that have nothing to do with the pills. They’re typically more health conscious, better educated, and more affluent. They’re also more likely to exercise and eat whole grains.

Those Supplements Are Not Working

<ul><li>People who eat according to the rules of a traditional food culture are generally healthier than those of us eating a modern Western diet of processed foods. </li><li>Any traditional diet will do: If it were not a healthy diet, the people who follow it wouldn’t still be around.</li><li>In borrowing from a food culture, pay attention to how a culture eats as well as to what it eats.</li><li>Pay attention, too, to the combinations of foods in traditional cultures: In Latin America, corn is traditionally cooked with lime and eaten with beans.</li></ul>

Go For Traditional Diets

There is now considerable scientific evidence for the health benefits of alcohol to go with a few centuries of traditional belief and anecdotal evidence. Mindful of the social and health effects of alcoholism, public health authorities are loath to recommend drinking, but the fact is that people who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers.

Red Wine Is Okay

<ul><li>How you eat may have as much bearing on your health (and your weight) as what you eat.</li><li>Pay more, eat less, or as grandmothers used to say, "Better to pay the grocer than the doctor."</li><li>Stop eating before you’re full.</li><li>Ask yourself not, Am I full? but, Is my hunger gone? That moment will arrive several bites sooner.</li><li>Eat when you are hungry, not when you are bored.</li><li>One old wives’ test: If you’re not hungry enough to eat an apple, then you’re not hungry.</li><li>Consult your gut.</li><li>Eat slowly and mindfully.</li><li>Breakfast like a king, lunch like a prince, dinner like a pauper.</li><li>Cook your food yourself.</li></ul>

How To Eat

We have been eating wrong all our lives. This book shakes our belief patterns on food and diet.

An enhanced edition of Food Rules—beautifully illustrated and packed with additional food wisdom Michael Pollan’s Food Rules prompted a national discussion helping to change the way Americans approach eating. This new edition illustrated by celebrated artist Maira Kalman—and expanded with a new introduction and nineteen additional food rules—marks an advance in the national dialogue that Food Rules inspired. Many of the new rules, suggested by readers, underscore the central teachings of the original Food Rules, which are that eating doesn’t have to be so complicated and that food is as much about pleasure and community as it is about nutrition and health. A beautiful book to cherish and share, Food Rules guides us with humor, joy, and common sense toward a happier, healthier relationship to food.

books

Books

An enhanced edition of Food Rules—beautifully illustrated and packed with additional food wisdom Michael Pollan’s Food Rules prompted a national discussion helping to change the way Americans approach eating. This new edition illustrated by celebrated artist Maira Kalman—and expanded with a new introduction and nineteen additional food rules—marks an advance in the national dialogue that Food Rules inspired. Many of the new rules, suggested by readers, underscore the central teachings of the original Food Rules, which are that eating doesn’t have to be so complicated and that food is as much about pleasure and community as it is about nutrition and health. A beautiful book to cherish and share, Food Rules guides us with humor, joy, and common sense toward a happier, healthier relationship to food.

Michael Pollan is an American author, journalist, activist, and professor of journalism at the University of California, Berkeley, where he is also the director of the Knight Program in Science and Environmental Journalism.

Michael Pollan

Maira Kalman

Food Rules

Mise en place[mee-zahn-plos] is a french term that loosely translates to "put in its place"The term is the all encompassing lifestyle/mantra that is followed by all cooks and chefs in the restaurant industry.The term is coined by Georges Auguste Escoffier, who got his start in the french army. His goal was to make the standards of the kitchen more like that of the military with guidelines and practices.

Mise en place = put everything in place

Mise en place means working clean. Everything done with mise en place mindset is done to make your performance cleaner, consistent and organized. This starts by putting everything in place and start working backward. In the cooking world if you are trying to cook a specific meal for a specific amount of people. You need to have that information before you start.You need to plan for the ingredients you need to buy, make sure you have the utensils you need to cook with and properly estimate cooking time. Working backward allows you to make a checklist for the entire meal with end in mind.

What it teaches the upcoming chefs.

Mise en place as a mindset is making cooking the least of your worries. Because putting everything in your place is all about preparations. Working clean as a goal is 100% connected to how meticulously you've prepared every element that you need in order to cook the meal. It's not about just having the right ingredients.This emphasis on preparation and working clean when practiced forces you to pay attention to small details and can take your performance to the next level. Even though preparing and making checklist may seem boring it's the answer to avoiding mid-flight problems.

How to apply it even if you don't plan to cook a single day in your life.

How to avoid struggles with performance by taking real world examples from the kitchen

What a culinary principle teaches us about preparation.   ---   This episode is sponsored by  · Anchor: The easiest way to make a podcast.  https://anchor.fm/app

productivity

Productivity

What a culinary principle teaches us about preparation.

Figuring out how to apply what you learn to what you do? Trying to get others to apply the concepts you’re presenting? Looking for new answers to old questions? If yes, then your goal is better Knowledge Transfer, and this podcast is for you.

The Knowledge Transfer Podcast

Mise en place

The four pillars are relaxation, food, movement, and sleep.Many of us recognise the importance of food and movement, but sleep and relaxation are very much undervalued. A lot of people’s diet and movement aren’t too bad, and rather than trying to become perfect in those areas, or get a 5% improvement, they’re much better off if they focus on the other pillars.

Maintaining a healthy body: the four pillars

Doctors should stop focusing on symptoms and start looking at the body as a whole. Doctors should also take into account how all parts of the bodywork together to maintain health. This is called progressive medicine.

A progressive approach to managing your lifestyle

Most people underestimate the importance of relaxing and fail to do so regularly. In fact, relaxing is essential for your health because not doing so can cause serious damage. When we’re stressed, our body produces cortisol. This is the body’s way of dealing with stress. But in today’s world, where stress is always present, we produce too much cortisol.

Relaxation

This is just a moment in the day when you press the pause button. Try starting with just two minutes of meditation a day. That daily practice will start to have a massive impact on your overall health.<ul><li>You can be mindfully listening to your favorite music on your phone through headphones, for example – as long as you’re not scrolling social media at the same time. </li><li>You can also try 3-4-5 breathing – you breathe in for three, hold for four, and breathe out for five. When our out-breath is longer than our in-breath, we activate the relaxation part of our nervous system.</li></ul>

A daily practice of stillness

There is no one-size-fits-all diet that will work for everyone. Instead, try to focus on general changes you can make, which include eating five portions of different vegetables every day and drinking eight glasses of water.

You don’t actually need to change what you eat, just when you eat. In our modern culture, we’re eating all the time. When we’re eating late in the evening, we’re generally just a bit bored. We’ve got what I call an itchy mouth. It’s just something to do.When you restrict your eating window a huge amount of benefits kick in to the body. You can get better control of your blood sugar and your weight, and your immune system functions better. Your mitochondria, which are the energy factories of your body, also work more efficiently.

The 12-hour window

One thing all doctors can agree on with every diet is that we consume far too much sugar. You may think you’re good at avoiding sugar. Unfortunately, its normalized nature in our lives makes this hard to do. Our breakfast cereals, granola bars, sports drinks, and just about everything you love to eat is riddled with the stuff. To fight back, we each need to de-normalize sugar. This starts with knowing what’s in the foods you already eat. Check labels before you buy. Be careful to learn and watch out for the many different words that companies use to disguise sugar.

Less sugar

A problem that many of us have is that we either exercise excessively or not enough. So most of us stress out over not having enough time to do our workouts, or we give up because we just can’t fit it in. A better way is to focus on movement each day rather than exercise. The easiest option is to incorporate more walking. Additionally, trying some simple strength-training exercises can help. These don’t have to be strenuous or time-consuming. They can be as easy as doing a few lunges, push-ups, or squats on your break at work.

Move

Most people who are having trouble with sleep are doing something in their everyday lives that’s affecting their ability to sleep.Make sure you have a period without tech  – ideally 90 minutes but as long as you can manage if not – before bed.

Sleep

Improving the quality of our rest is as simple as evaluating it against three standards:<ul><li>Do you feel refreshed when you wake up?</li><li>Do you wake up at around the same time each day without an alarm?</li><li>Can you fall asleep within 30 minutes of laying in the bed?</li></ul>

The quality of rest

“We’re all familiar with the idea that lifestyle can be the cause of disease. What’s not common knowledge is that a change in lifestyle can also be the treatment and prevent us from getting sick in the first place.”

In The Power of Balance, Dr Rangan Chatterjee presents us with an incredibly simple framework for taking control of our health. He divides health into four pillars- diet, rest, sleep and movement. By making small, easily achievable changes in each of these key areas you can find and maintain good health - and avoid illness. You don't need to excel at any one pillar; what matters is the balance across all the things you do, from- - Having an electronic 'sabbath' once a week - Aiming for 12 hours every day without food - Exposing yourself to sunlight first thing each morning Based on cutting edge research and his own experience as a GP, and featuring fascinating case studies from real patients, The Power of Balanceis an inspiring, easy-to-follow and practical guide to good health.

The Four Pillar Plan

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Read like a Pro.