image of healthy diet and exercise

Diet and exercise are the keys to a healthier You!

Find A Balance You Can Live With

Introduction

Have a desire to extend your lifespan, but only under the condition of maintaining good health?
Regular exercise and a nutritious diet can increase longevity, health, and overall quality of life.
Implementing these changes is an affordable and valuable investment in oneself.
Simplify the process by practicing moderation and incorporating fresh produce while limiting packaged foods.
A plant-based diet can be achieved with these adjustments. NOTE: "Plant-based" doesn't mean plants only. I like the term "Salady Meals".
Walking is a highly beneficial form of exercise, stimulating blood flow and lymphatic function.
Strive to be the best version of yourself and set a positive example for others by maintaining a positive attitude.
Exercise Is Vital Exercise Is Vital

Benefits From Walking

It is important to start exercising gradually and pay attention to your body's signals. Avoid pushing yourself too hard and risking inflammation, which can be detrimental to your progress.

health-benefits-of-walking.png
Walking is suitable for most people and easy to do. Find 30 minutes a day to enjoy it. If that's not possible, try finding 40 minutes every other day. Movement is beneficial for the body. It moves the lymph system.
Walking can put a spring in your step and positively affect the rest of your day.

Walk And Jog
To build on walking is to get the heart pumping more blood now and then.

Walk a couple of hundred yards and jog a few yards (what you can). The idea is to increase your heart rate during the walk - progress at your own pace. You want to make a long-term change that will impact your happiness and well-being for the rest of your life.

Comfortable footwear is the most important in any activity, especially walking.

Study shows how exercise stalls cancer growth through the immune system
In this study, researchers at Karolinska Institutet expanded on this hypothesis by examining how the immune system’s cytotoxic T cells, that is white blood cells specialized in killing cancer cells, respond to exercise.

Your body is your temple. You only get one in this lifetime, so taking care of it is essential. Exercise and healthy eating are two of the best ways to do that.

The Importance of Exercise

Regular exercise can help to rejuvenate your body. The movement has many benefits for our physical health, including improving our cardiovascular fitness, increasing muscle strength and flexibility, and helping to reduce body fat. Exercise can also positively impact our mental health, helping to reduce stress and anxiety, improve mood and sleep quality, and increase energy levels. Physical activities help strengthen the immune system, which helps to protect the body against infection and disease. Exercise can also help slow aging by keeping our cells healthy and delaying the onset of age-related diseases.
Get moving and start feeling the benefits of exercise today!

The Benefits of Exercising

  • Mental Health Benefits: Exercise can be an effective treatment for depression and anxiety, with studies showing that it can be as effective as medication in some cases. Exercise releases endorphins, which have mood-boosting effects. It also helps to increase serotonin levels, a neurotransmitter linked to happiness and well-being.
  • Weight Loss/Maintenance Benefits: Regular exercise can help to increase or maintain weight loss. Exercise burns calories, which can lead to weight loss. It also helps to build muscle, which leads to a higher metabolism and can help to burn more calories even at rest.
  • Cardiovascular Health Benefits: Exercise strengthens the heart and improves cardiovascular fitness. It can help lower blood pressure and cholesterol levels, which are risk factors for heart disease.
  • Chronic Disease Prevention/Management Benefits: Research has shown that regular exercise can assist in preventing or managing various chronic diseases such as obesity, type 2 diabetes, hypertension (high blood pressure), arthritis, and heart disease.

Tips for Exercising

Exercise is vital for overall health, but finding the time or motivation to get started can be difficult. Here are some tips to help you get started with a regular exercise routine:
  • 1. Set realistic goals. If you haven't been exercising regularly, don't try to accomplish too much too soon. Start with small goals you can realistically achieve, such as walking for 30 minutes a day is a good start. You can gradually increase your time as you become more comfortable with exercise.
  • 2. Find an activity that you enjoy. You're less likely to stick with the activity if you don't enjoy it. There are many different types of exercise, so there's bound to be something that you like. Some people prefer solo activities such as running or biking, while others prefer group activities such as team sports or group fitness classes.
  • 3. Make exercise a priority. Schedule time for exercise just like you would any other necessary appointment, and make sure to keep that commitment.
  • 4. Exercise with a friend or family member. Having someone to exercise with can keep you motivated and accountable. Plus, it's more fun than exercising alone!
  • 5. Get a gym membership or home workout equipment. Access to a gym or workout equipment makes it more convenient to exercise and, therefore, more likely you'll do it!

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Healthy Diet Healthy Diet

Healthy Diet Benefits

image for healthy food choices A healthy diet has many benefits, including maintaining a healthy weight, reducing the risk of chronic illnesses, and improving energy levels, mood, and mental well-being.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at: Benefits of Healthy Eating

“You cannot outrun a bad diet, no matter how much exercise you do.”

Tips for Eating Healthy

  • It's important to practice moderation when it comes to eating and avoid overindulging.
  • Make half your plate fruits and vegetables. Filling up on low-calorie, high-fiber fruits and vegetables will help you feel full without eating too many calories.
  • Choose whole grains. Whole grain foods contain more fiber than refined grains, which can help with weight loss or maintenance and improve heart health.
  • Limit saturated and trans fats. Saturated fats can raise your cholesterol levels and increase your risk for heart disease, while trans fats can have similar effects and also contribute to inflammation. Monounsaturated fats and polyunsaturated fats are known as the “good fats”.
  • Choose lean protein sources. Lean protein sources such as chicken, fish, tofu, legumes, and eggs are lower in saturated fat than other protein sources such as red meat. They can also be a good source of vitamins and minerals like iron, zinc, and B vitamins.
  • Drink plenty of water.Water is essential for good health, yet many people don't drink enough each day. Make sure to drink eight glasses of water per day, or more if you are active or live in a hot climate.

Clean Healthy Diet

There is an old saying, "you are what you eat".
Your body uses what you put into it to renew itself.
Brightly-colored vegetables should be the hub of your eating wheel, and there are plenty of recipes available that use healthy ingredients. With a little effort, you can easily make healthy food choices a part of your everyday routine.
Eating Rainbows Choosing colorful foods leads to healthy diets
Vegetables and Fruits Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.

Food as medicine is not a new concept

Food as medicine is not a new concept. In fact, the idea that food can be used to treat and prevent disease is an ancient one. The famous Greek physician Hippocrates is often quoted as saying, "Let food be thy medicine and medicine be thy food."
Today, there is a growing body of scientific evidence to support the idea that what we eat can have a profound impact on our health. Numerous studies have shown that certain foods can help to improve our mood, boost our immune system, and even protect against chronic diseases like heart disease and cancer.
So, if you're looking to optimise your health, make sure to include plenty of these health-promoting foods in your diet:

Resources available to help you make healthy food choices

When it comes to making healthy food choices, there are plenty of resources available to help you. Here are a few:

Learn how to eat healthy with MyPlate

MyPlate U.S. Department of Agriculture

Brightly-colored vegetables should be the hub of your eating wheel.

Brightly-colored vegetables should be at the center of your plate. These nutrient-rich foods are packed with vitamins, minerals and antioxidants that can have numerous health benefits, including reducing the risk of chronic diseases such as heart disease, cancer and diabetes.

There are many different types of brightly-colored vegetables to choose from, so you can easily find ones that you enjoy eating. Some of the most popular options include tomatoes, carrots, sweet potatoes, squash, peppers, broccoli, kale, spinach and beetroot.

You can roast them, steam them, stir-fry them or eat them raw in a salad. No matter how you prepare them, adding brightly-colored vegetables to your diet is a simple and delicious way to improve your health.

How is a plant-based diet beneficial?

A plant-based diet is associated with better heart health. (lower risk of type 2 diabetes and cardiovascular disease) healthier body weight, and lower risk of death (overall death and death from cardiovascular disease). Most of what you eat comes from plant foods, but that meat, dairy, eggs, fish, and other seafood make up a smaller proportion of total nutrition.

Nutritional habits (diet) are a learning experience

Guidelines for a Healthy Diet


How diet and exercise affect the human body.
A diet consisting of mostly Fresh Produce provides clean fuel and nutrition for the body to run on.
Off the shelf prepackaged foods offer more waste for the body to have to clean out with little nutrition.
Fresh produce contains enzymes lacking in off-the-shelf foods.
Enzymes present in fresh food sources are necessary for proper digestion and nutrient absorption.
What is the importance of enzymes? Good question.
12 Foods That Contain Natural Digestive Enzymes

Kombucha Tea

Full Length Research Paper - Antiproliferative and antimicrobial activities of Kombucha tea

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Cancer Cancer

High-intensity aerobic exercise can cut metastatic cancer risk by 72%

Source:Tel Aviv University Journal reference: Sheinboim, D., et al. (2022) An exercise-induced metabolic shield in distant organs blocks cancer progression and metastatic dissemination. Cancer Research. doi.org/10.1158/0008-5472.can-22-0237.
High-intensity aerobic exercise can cut metastatic cancer risk by 72%

Physical activity prevents tumor metastasis through modulation of immune function

Zheng A, Zhang L, Yang J, Yin X, Zhang T, Wu X, Ma X. Physical activity prevents tumor metastasis through modulation of immune function. Front Pharmacol. 2022 Oct 12;13:1034129. doi: 10.3389/fphar.2022.1034129. PMID: 36313283; PMCID: PMC9596782. Physical activity prevents tumor metastasis through modulation of immune function

American Cancer Society Guideline for Diet and Physical Activity

This is a condensed version of part of the article describing the American Cancer Society (ACS) Guideline for Diet and Physical Activity for Cancer Prevention. The full article (including references), which is written for health care professionals, is available online in CA: A Cancer Journal for Clinicians at: https://acsjournals.onlinelibrary.wiley.com/doi/full/10.3322/caac.21591
American Cancer Society Guideline for Diet and Physical Activity

Physical activity prevents tumor metastasis through modulation of immune function

Physical activity prevents tumor metastasis through modulation of immune function

4.1.1 Natural killer cells NK

Natural killer cells (NK cells) are white blood cells that destroy infected and diseased cells, like cancer cells.
Among natural immune cells, NK cells are the most responsive to exercise, showing exercise-dependent acute mobilization. The number of NK cells can be increased to more than six-fold during a brief stair climb, without immediate functional decrease after rest (Millard et al., 2013).
Read Article - Physical activity prevents tumor metastasis through modulation of immune function

What are natural killer cells (NK cells)?

Medically Reviewed: Last reviewed by a Cleveland Clinic medical professional on 04/10/2023.

Natural killer cells (NK cells) are white blood cells that destroy infected cells and cancer cells in your body. NK cells are important fighters in your immune system. Your immune system protects you from harmful invaders, like pathogens (viruses, bacteria and parasites) and cancer cells.

NK cells belong to a specific group of white blood cells called lymphocytes, which also includes B-cells and T-cells.

NK cells are called “natural” killers because they can destroy potential threats without prior exposure to a particular pathogen. Other lymphocytes that destroy harmful cells, like cytotoxic T-cells, need previous exposure to a pathogen before they can destroy it.
Read Article - Natural Killer Cells

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Healthy Start Healthy Start

Healthy Start

Clean diet

Substitute unprocessed foods for processed foods is a slow but sure change if health and vitality are goals. Getting to a good body weight will occur naturally. Slow but sure is the healthy way to go. Find a healthier lifestyle that works, which you can maintain for the rest of your life.

Walking is good exercise!

Part of growing old is growing out of shape. Walking will help you stay in shape in a nice low-impact way. Walk regularly and feel a spring in your step. Walking is good exercise for losing weight. An elliptical machine is great to get you moving; walking lets, you rattle your bones a little, which is good for them.

Enough Clean Water

6 to 8 8oz glasses of water daily minimum. If once a week, you were to take a day and drink half a gallon of distilled water over several hours without food, you would feel and see results. It gives your body time to clean more efficiently.

Rejuvenate

The body is always replacing itself with new cells. Rejuvenate by providing better supplies for the body to use. Cleaner fuel from healthier, more nutritious ingredients. Over the years, the body can be "getting dirty". Some bodies will clean themselves better than others. Everyone is a little different and reacts differently to their environment. Cleansing the body eliminates a buildup of fat and other debris (toxins?). Some discomfort may arise from this. Taking it slow and sure.

Consistent - Slow but sure!

Since rejuvenating your body can take years, this is a lifestyle. Get used to the idea that food is for nutrition, not so much pleasure. The idea here isn't that you can't join the crowd at an occasional dinner with whatever is on the menu; your overall daily food intake comes from fresh produce and natural foods. I'm a big believer in moderation when altering your lifestyle. You want to lose only 1/2 lb to 1 lb per week. Preferably have weeks with less loss. Ideally, a lifestyle change will allow a slow but steady step in the right direction. People who try too much too fast tend to overdo it and risk not getting enough nutrients or too much elimination all at once of unwanted fat and stored toxins. Everything in moderation includes slow and steady change.

Take Away

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Plenty of clean water. Did I mention this already? Ok, it's that important!
Substitute water for pop or whatever non-water drink you frequent. It makes a big difference over time.

Note: Everyone is different; "general guidelines" are just that.
Personal nutrition is a learning experience.
Most people already know their likes and dislikes, their differences in taste and tolerances.
Keeping a short meal history (diary) can prove efficient.
The body is always rebuilding itself. 2 to 3 months of improvements to diet and exercise will generally show some results. Noticeable enough to want to keep it up!

How To Begin? Slow but sure… Everything is in moderation.
Where To Begin? Cut down sugar intake. Drink good clean water. Move in the direction of unprocessed foods.
What diet and exercise will produce results? Don't let the first step become a hurdle.

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Essential Nutrients Essential Nutrients

Essential Nutrients

Your body needs essential nutrients to function properly. These include vitamins, minerals, macronutrients, and water. They help us maintain our energy levels, grow, and stay healthy. You can get these nutrients from the food you eat or by taking supplements.

In this article, we'll look closely at essential nutrients and why your body needs them. We'll also discuss which foods contain essential nutrients and how to ensure you get enough of them. So read on to learn more about essential nutrients and how to make sure you're getting enough of them!

What are essential nutrients?

What are essential nutrients? Essential nutrients are nutrients that the body needs to function properly. There are three main types of essential nutrients: vitamins, minerals, and macronutrients.

Micronutrients are essential for the body to carry out a range of biochemical reactions. For example, vitamins A, C, and E are antioxidants that help protect the body from damage caused by free radicals. Minerals such as iron and magnesium are involved in important processes such as energy metabolism and immunity.

Macronutrients are needed in large amounts by the body. They include proteins, fats, and carbohydrates. Proteins are essential for the growth and repair of tissues. Fats provide energy and help absorb fat-soluble vitamins. Carbohydrates are the body's main energy source.

Water is also an essential nutrient. It helps regulate body temperature, transport nutrients around the body, and removes waste products.

Why do we need them?

Essential nutrients are necessary for human survival, health, and development. They help the body to function properly and contribute to our overall well-being.

There are many reasons why we need essential nutrients. They help us maintain our energy levels, grow, and stay healthy. Essential nutrients are required for the proper functioning of our cells and organs. They also help to protect the body from damage caused by free radicals.

Minerals such as iron and magnesium are involved in important processes such as energy metabolism and immunity. Macronutrients such as proteins, fats, and carbohydrates are needed in large amounts by the body. Water is also an essential nutrient. It helps regulate body temperature, transport nutrients around the body, and removes waste products.

Without essential nutrients, our bodies would not be able to function properly. We would not be able to grow or develop properly. We would also be at risk of developing a range of health problems. This is why it is important to ensure that we get enough of these nutrients from our diet or supplements.

How do they benefit us?

Essential nutrients are essential for human health and development. They play a vital role in cell and organ repair, providing energy, protecting against disease, and helping to keep the body functioning properly.

Which foods contain essential nutrients?

A healthy diet is important for getting the right essential nutrients. There are many different foods that contain essential nutrients. Here are some examples:

Vitamins: - Vitamin A can be found in dairy products, liver, fish, and fortified cereals. It is important for vision, immune function, and cell growth. - Vitamin B12 is found in meat, poultry, fish, eggs, and dairy products. It is important for red blood cell formation and nervous system function. - Vitamin C is found in citrus fruits, strawberries, tomatoes, potatoes, and kale. It is important for wound healing, immune function, and iron absorption.

Minerals: - Calcium is found in dairy products, dark leafy greens, broccoli, and fortified cereals. It is important for bone health and muscle contraction. - Iron is found in meat, poultry, fish, beans, lentils, spinach, and fortified cereals. It is important for oxygen transport and hemoglobin production. - Magnesium is found in nuts, seeds, whole grains, dark leafy greens, and bananas. It is important for energy metabolism and protein synthesis.

Macronutrients: - Protein is found in meat, poultry, fish, and beans

How can we make sure we're getting enough of them?

Our bodies need essential nutrients to function properly. These nutrients include vitamins, minerals, macronutrients, and water. They are required for the proper functioning of our cells and organs, and help us to maintain our energy levels, grow, and stay healthy. We can get these nutrients from the food we eat or by taking supplements.

To make sure we're getting enough of the essential nutrients our bodies need, it's important to eat a variety of nutrient-rich foods. This includes fruits and vegetables of all different colors, whole grains, lean protein sources, and low-fat dairy. It's also important to take supplements that provide the nutrients we may not be getting enough of through diet alone.

Finally, it's important to speak with a doctor or nutritionist to make sure we're getting the right amounts of essential nutrients. They can help us create a personalized plan to make sure we're getting everything we need.

By following these simple tips, we can make sure we're getting the essential nutrients our bodies need to function properly.

Vitamins are micronutrients that offer a range of health benefits.

Vitamins are micronutrients that offer a range of health benefits. These benefits include helping the body to grow and develop properly. Enabling the body to convert food into energy, boosting the immune system, and playing a role in the production of red blood cells.

Vitamins are essential nutrients that help the body to grow and develop properly. They enable the body to convert food into energy, boost the immune system, and play a role in the production of red blood cells. Vitamins are found in a variety of foods, including fruits, vegetables, meat, fish, dairy, and grains. They can also be taken as supplements.

There are many different types of vitamins, including vitamin A, vitamin B, vitamin C, vitamin D, and vitamin E. Each type of vitamin has its own unique set of benefits. For example, vitamin A is important for vision and bone growth. Vitamin B helps the body ‌convert food into energy. Vitamin C is an antioxidant that helps to protect the body from damage caused by free radicals. Vitamin D helps the bones to absorb calcium. Vitamin E is an antioxidant that helps to protect the skin from damage caused by UV rays.

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Minerals are the second type of micronutrient.

Minerals are essential nutrients that play a vital role in human health. They are involved in many different biochemical processes in the body, including energy metabolism, immunity, and cell and organ function. There are many different types of minerals, each with its own specific function. For example, iron is essential for the production of red blood cells, while magnesium helps to regulate blood pressure.

Protein is a macronutrient that every cell in the body needs to function properly.

Proteins are an essential macronutrient for the human body, necessary for the proper function of cells, organs, and tissues. They are also required for growth and development. Proteins can be found in a variety of food sources, including meat, poultry, fish, eggs, milk, beans, and nuts.

The body needs protein to build and repair tissues. Protein is also involved in the production of hormones and enzymes. It is an important part of the immune system and helps to transport nutrients around the body.

There are many different types of proteins, each with its own specific function. The body needs all different types of proteins to function properly.

Fats provide the body with energy and help it carry out a range of functions.

Fats are an essential macronutrient in the human diet, required for good health. They play a vital role in many different bodily functions, including providing energy and helping to carry out various biochemical processes. There are three main types of fats: saturated, unsaturated, and trans fats. It's important to eat the right kinds of fats for good health.

Saturated fats are found in animal products such as meat and dairy. They are solid at room temperature and can raise cholesterol levels if consumed in excess. Unsaturated fats are found in plant oils and fish. They are liquid at room temperature and can help to lower cholesterol levels. Trans-fats are found in processed foods such as biscuits, cakes, and pastries. They are created when manufacturers add hydrogen to vegetable oils to make them solid at room temperature. Trans-fats can raise cholesterol levels and should be avoided where possible.

It's important to eat a variety of different kinds of fat for good health. Saturated and unsaturated fats are essential for the body, but trans fats should be avoided where possible

Carbohydrates are essential to the body.

Carbohydrates are essential to the human diet. They are the body's main source of energy and play a vital role in many different bodily functions. Carbohydrates are needed for the proper functioning of the brain and nervous system, and for the synthesis of certain vitamins, minerals, and hormones. They also play a role in the digestion and absorption of other nutrients.

There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates are found in sugars such as fructose, glucose, and lactose. Complex carbohydrates are found in starchy foods such as bread, rice, pasta, and potatoes. The body needs both types of carbohydrates to function properly.

It's important to get the right balance of carbohydrates in our diets. Too much sugar can lead to weight gain, while complex carbohydrates are an important part of a healthy diet. Carbohydrates are found in foods, including fruits, vegetables, whole grains, and legumes.

Water is an important essential nutrient that a person needs.

Water is an important essential nutrient that a person needs. It is necessary for proper metabolism and cell function, and helps to regulate body temperature and aid in digestion.Water is an essential nutrient for the human body. It helps to regulate body temperature, transport nutrients around the body, and remove waste products from the body. without it, the body would not be able to function properly.

There are many different ways to make sure you're getting enough water each day. You can drink 8 glasses of water a day, or more if you're active or live in a hot climate. You can also eat foods that contain water, such as fruits and vegetables. And make sure to stay hydrated by drinking fluids throughout the day, even when you're not thirsty.

If you're not getting enough water, you may experience symptoms such as fatigue, headaches, dry skin, and constipation. Drinking enough water is essential for good health, so make sure to stay hydrated!


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DietaryGuidelines.gov

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
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