Healthy Eating Tips




Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these tips to get started.

Five a day

Due to their nutritional and health benefits, it’s recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day – about a third of your daily food consumption.

Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh, canned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don’t count though, as they’re a starchy food.

Healthy Eating Tips

Start your day with breakfast. A healthy breakfast can jumpstart
your metabolism and prevent overeating later in the day.

Balance your food choices throughout the day. A balanced diet is a key to a healthy lifestyle. Refer to the United States Department of Agriculture’s (USDA) Choose My Plate initiative for help choosing foods that make up a well-balanced diet.

Snack smart. Instead of a candy bar or bag of potato chips, reach for some carrots, celery with peanut butter, an apple, or other fruits and vegetables you enjoy.

Limit high-sugar foods. Read food labels and limit consumption of those foods that list high-fructose corn syrup, dextrose, and sucrose.

Eat modest portions. Oftentimes, serving sizes are more than you need. Eat only until you are satisfied and avoid eating while watching television, which often results in mindless overeating.

Eat regular meals. Space out your meals at regular intervals. Space out your meals at regular intervals. Waiting too long to eat often results in overeating or binge eating, and unhealthy choices.

Choose broiled, steamed or grilled options over fried foods. Fried foods increase caloric and fat intake.

Beware of sauces and condiments. Many sauces, condiments, and salad dressings contain hidden calories and sugars. You can make your own and use sugar substitutes, instead of calorie-laden sugar.

Enjoy your food. Eating slowly gives the brain time to register that “full” feeling, and can prevent eating when you’re not even hungry anymore.

Why Exercise Is So Important for Your Mind, Body and Spirit


Exercise has many benefits. It reduces depression and instantly lifts mood due to the production of endorphins, the feel-good hormones. No matter how down you are feeling before you exercise, you will definitely feel a lot more upbeat by the end of your session.

Exercise also helps you sleep better. The actual physical activity will ensure that your body and mind are ready for a great night’s sleep.

Another benefit is decreasing stress levels. Worries tend to diminish in size while you are concentrating on working out. Combined with the production of endorphins, stress and anxiety will decrease.

Exercise improves focus and mental clarity. Research has shown that those who participate in regular exercise have less chance of suffering from Alzheimer’s and senility.

It promotes better energy levels. It may sound unlikely, but the more you exercise, the more energy you will have. Feeling lethargic? Go for a brisk walk.

Improved strength and stamina are common with regular exercise. Those bothersome chores will feel much easier, and you will be able to do more for longer.

Exercise increases muscle tone, leaving you looking more defined. The extra muscle mass will also help to increase your resting metabolism.

It can improve self-esteem and self-confidence. Once you start toning up, you will look better and feel better. The extra energy, stamina, and endorphins will spill over into other areas of your life. You will feel more in control of yourself and your life.

Exercise can improve balance and coordination, as well as cardiovascular fitness, helping reduce the risk of stroke and heart attack. Aerobic activity will improve both the health and efficiency of your heart and lungs. The improved circulation results in a glowing complexion and improved transportation of oxygen around the body.

With regular exercise, there is a decreased risk of developing Type 2 diabetes.

Exercise increases bone strength, helping to alleviate the painful condition known as osteoporosis (loss of calcium in bones).

Regular exercise also promotes a healthy immune system.

Getting Started

Thirty minutes every day is ideal. If 30 minutes is too big a call, try to break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the elevator. Use your car less and make an effort to ride a bike or walk. It all adds up.


Types of beneficial exercise include brisk walking, jogging, running, swimming and aqua-aerobics, tennis, skating and rollerblading, skiing, yard work, walking the dog, dancing, resistance work, fitness classes, sports, cycling, skipping rope, and just running around and playing with the kids.


Try to find activities that you are good at and enjoy. If you have fun while you are working out, you will want to keep going, and your sense of well-being will be heightened. If you don’t enjoy your workout, swap to something else.

Once you have incorporated a regular workout into you daily routine, you will quickly notice the difference when you skip a session. Having less energy and feeling more stressed and anxious are some of the most obvious symptoms that quickly return.

Once you have started exercising regularly, you will wonder how you ever managed without it. Your body and health will reward you as well.

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Tags: bodyexercisesfitnesshealthmindmood

Why is it important to stretch?


I believe a lack of flexibility is the root cause or major contributing factor of many injuries and stretching is the solution to this lack of flexibility. It counters the gradual tightening and constriction we all develop from both under- and over-use of our body. It is the perfect antidote for long periods of inactivity and holding still and is just about the simplest of all physical activities.

Regular stretching will:

  1. Decrease muscle tension, which is the most common cause of back and neck pains and headaches.
  2. Decrease the incidence of all types of injuries, from joint sprains to tendonitis to muscle strains and spasms.
  3. Speed up the recovery rate from injuries.
  4. Increase physical and mental relaxation.
  5. Improve performance of any skilled movement.
  6. Improve and increase body awareness.
  7. Slow the aging process.
  8. Enhance the neurological system.
  9. Improve circulation.
  10. Support the detox system.


Don’t stretch an area if you:

  • Recently broke a bone.
  • Have an infection or inflammation in or around a joint involved with the stretch.
  • Experience sharp or acute pain with stretching or joint movements.
  • Recently had a sprain or strain in the area being stretched.
  • Have an unstable joint in the area.
  • Have osteoporosis.
  • Have any disease that needs medical approval before undertaking any new activity.

 By Frank Lipman

Don’t Forget To Breathe






Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed.

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

Benefits of Massage Therapy

There are many positive benefits of massage. One of the most significant massage benefits is an increase in circulation which can speed healing and enhance recovery, others include:

  • Relieves stress and promotes an overall feeling of relaxation, helping you breathe and move more easily
  • Alleviates pain and tension, and helps you manage pain better
  • Decreases inflammation
  • Promotes speedy recovery from injuries (work, trauma, accident or sports-related)
  • Increases mobility and provides greater joint flexibility and range of motion
  • Improves circulation
  • Improves and strengthens immune system
  • Relieves musculoskeletal problems and improves posture
  • Relieves pregnancy discomforts
  • Reduces anxiety and promotes an overall feeling of well-being
  • Increases body awareness

Massage therapy has been scientifically studied for many years. Massage has shown to have many positive effects on a variety of health conditions including:

  • Anxiety and depression
  • Arthritis
  • Back Pain
  • Carpal tunnel syndrome
  • Chronic and acute pain
  • Circulatory problems
  • Depression
  • Digestive disorders
  • Fibromyalgia
  • Headaches
  • Musculo-Skeletal Disorders
  • Pain
  • Sleep Disorders
  • Sports injuries
  • Stress
  • Tendonitis
  • Whiplash


Welcome to Well Kneaded Tip of the Day: Why drink water after a massage?

Have you ever wondered why you are told to drink extra water after a massage? Your therapist is not just honing a nurturing instinct or lecturing you on good health. When your muscles are manipulated during a massage waste materials and other toxins are released from the muscles and into the blood stream. Just like when you exercise, massage, especially deep tissue or sports recovery massage, dehydrates muscles and removes electrolytes. In order to help your kidneys process and flush out these toxins, it is important to drink additional water. Water will help prevent unnecessary soreness, possible nausea, and an overall sluggish feeling. Your body is happy to get rid of all the “junk” it has been storing but you need to help it along with extra H2O. Keeping your muscles hydrated regularly helps keep the tissue supple and healthy reducing tension and spasm.