Eat, Move, Sleep, Relax
Garner Healthy Living Everyday
August 07, 2014
Submitted by Judith Garner, Garner Healthy Living Everyday
“The natural healing force within us is the greatest force in getting well”
—Hippocrates, Father of Medicine.
Nurturing and protecting the healing vital force that the body possesses is a paramount goal towards combating illness — lifestyle habits play a key role. Ask yourself this question frequently as it relates to your personal health: “What have I done for me lately?” Here are areas in your daily routine to examine regularly and be mindful as to how you are treating yourself:
A research study at the University of Toronto by David Jenks, MD, PhD — a pioneer in low-glycemic eating — supports the idea that it’s good for your health to eat small amounts of nourishment in regular intervals. Two study groups were analyzed. One study group was shown to have lost weight by developing a regular pattern of eating and consuming small meals throughout the day versus the typical “three squares” diet of the second study group. They lost the weight because their blood sugar did not continually spike and then dip down to a lower level the way it does after a big meal. Their glycemic levels — the amount of sugar in their blood — remained steady and their craving for sweet foods went down. Another key finding was that they reduced their blood cholesterol by over 15 percent and their blood insulin by almost 28 percent after just two-weeks. In addition to regulating blood sugar level, insulin plays a role in fat metabolism, inflammation, and the progression to metabolic syndrome.
This study shows us that fueling the body with small amounts of nourishment at regular intervals throughout the day is beneficial and scientifically better than the same amount of food concentrated in three big hits. Here are four daily guidelines that will help you emulate these study results with your eating habits:
1. Eat Breakfast:
People who do not eat breakfast often have a hard time concentrating.
Our bodies cannot run on empty until lunch time. How many people eat a really healthy lunch?
When our bodies do not have proper nutrition, they do not function to their fullest and this effects our physical energy and mental clarity.
2. Small Meals Every 2-3 Hours:
Eating six small meals a day helps regulate blood sugar, control cravings, and keep hunger at bay.
- Eating frequently also helps us control our portion sizes, calorie intake, and eliminate excess fat that can become toxic when it stores around organs in our bodies.
3. Eliminate Processed Foods From Your Diet:
- Removing processed foods — laden with harmful additives and chemicals — from your kitchen pantry, cupboards, and refrigerator will also aid in keeping the body detoxed.
Eating a variety of whole foods, fruits, and vegetables works to keep the body in a more alkaline state versus an acidic state. Waste acids that are not eliminated when they should be are reabsorbed from the colon into the liver and put back into recirculation in the body. They then deposit in the tissues as residue that can lead to sickness. Too much acidity in the body is like having too little oil in your car. Our cars can’t run without oil and neither can our bodies.
4. Plenty of Water:
The functions of water in the human body are vital. All the cells in our bodies use water, from head to toe. Take the brain, for example. It consists of 90 percent water; if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Therefore, if you feel fatigue and have a headache, it may be the sign of dehydration.
A good guideline to follow is strive to drink 64-oz. of water, adjusted according to your body size.
Have you heard the expression “use it or lose it”? It’s true! If you don’t use your body, you will surely lose it. Our muscles become flabby and weak. Our heart and lungs won’t function efficiently. And our joints become stiff and easily injured. We lose an average of 5 percent of our muscle mass every 10 years after age 35 if we don’t do anything about it. Exercise helps prevent diseases, improves stamina, strengthens and tones muscles, enhances flexibility, helps to control weight, and improves our mood. Not exercising is like taking a depressant!
Sleep is Nature’s nurse! A restorative time for our bodies. Sleep is involved in healing and repair of the heart and blood vessels. It plays an important role in our overall physical well-being; with a lack of adequate sleep, we develop inflammation that leads to degrading health.
Learn to diffuse stress. Though not all stress is bad, we need a break from bad stressors, otherwise our health can begin to deteriorate manifesting ailments like: headaches, upset stomach, back pains, trouble sleeping, and a weakened immune system.
Stress is a fact of life and some stress is normal. However, we live in such a rushed society, filled with ever-increasing demands and often an expectation of immediate results for our efforts. These increased demands on our time can lead to a lack of attention to our body’s restorative needs. Lack of recovery time is closely tied to not getting enough sleep and the ill health affects this can create.
To receive a free Food Analysis Journal and 15-minute phone consultation, call Judith Garner, Certified Independent Health Coach at 480-560-7842. Receive personalized self-guided steps that you can take to release weight, and other resources that you can use to improve your nutrition and health. Garner Healthy Living Everyday-Certified Independent Health Coaching offers services with Take Shape For Life® and Processed-Free America™
Photo credit: Monkey Business Images Ltd/Thinkstock
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Garner Healthy Living Everyday|
August 07, 2014