Getting Sufficient Sleep At Nights: Waking Up To A Happier You!

By reitt9461 | Uncategorized

It should be as easy as falling off a log, however falling asleep at nights – and staying asleep – can be quite frustrating for many of us. In fact 30 percent of American adults are reported as having some difficulty with consistently getting sufficient sleep. This is of concern since getting insufficient sleep has been linked to several chronic diseases as well as to a shortened lifespan.

If we take a close look at how we operate throughout a regular day, we will see that most of what we do is not really conducive to us maintaining a natural cycle of sleeping and waking. Our inborn circadian rhythm becomes adversely affected by the many unfavorable external cues in our daily routine. The constant glare of the computer screen and the hectic schedules we try to maintain interfere with our ability to get truly restful sleep when we need it.

Take heart in the fact that there are ways of tackling whatever it is that is stealing your zzz’s. The following is a look at some sleep problems and ways in which they may be corrected. Certainly, there is no cure-all, and you may need to try a few suggestions to find the one that works for you. Also, you may be affected by more than one sleep deprivation issue requiring you to take them on one at a time. Just bear in mind that getting the sleep your body needs is vital for keeping you psychologically, emotionally, and physically strong.

1. Aches and Pains

Though they may not initially affect the quantity and quality of your sleep, aches and pains can set you up for a cruel pattern of pain leading to lost sleep leading to more pain and then to less sleep as the nights roll by. There are several approaches to lessening the pain and adding more hours of beneficial sleep to your night.

The first practical thing you could try is to simply avoid sleeping in a position that causes pressure on the site of your pain. A good deterrent for inadvertently rolling over onto the painful side is a tennis ball (or similar object) tucked into your clothing on that side.

Something else to try is a gentle massage of the painful areas (as long as it does not bring discomfort).
Also, do not go for vigorous exercise, especially when it is nearing your bedtime. Instead, try to do some light exercise in the afternoon.

Deep abdominal breathing or other relaxation techniques may prove helpful in relaxing aching muscles and joints, making it easier for you to fall asleep.

2. Disturbing Bedmate

The reason for your inability to get sufficient shut-eye may be lying fast asleep beside you. If you are a light sleeper it may be difficult to get sufficient sleep if your partner snores, moves around a lot in their sleep, is an early (and noisy) riser or bounces into bed just as you are hitting your deep sleep cycle.To deal with a sleep-killing bedmate the first approach is to talk about the problem with emphasis on the fact that it is ‘our’ problem.
Below are a few other options you should consider:

If the problem is snoring, a change in sleep positions for your partner may be the solution. Equally useful are a wide variety of gadgets on the market to help eliminate snoring. To be on the safe side have your partner checked for a condition called sleep apnea – a sleep disorder in which there are pauses in breathing or instances of shallow or infrequent breathing during sleep.

In the instance that you have a partner that’s a restless sleeper, you may both decide to try switching to a bed with firmness controls, to see if that prevent you from waking with their every toss and turn. Simpler ways of shutting out the distractions include eye covers, earplugs and white-noise machines. Each takes some getting used to but they are worth a fair try. If all else, fails then your partner may need medical attention to help them get over the condition.

In the case of your sleep being disturbed because your partner wakes before you or comes to bed after you do a bed with firmness controls may again be the answer. Also, consider installing dimmer lights that won’t jolt you out of your slumber when your partner needs to find stuff in the room. If they use an alarm clock, suggest putting it on vibrate mode and low volume with something less annoying than a constant high pitched beeping.

3. Something On Your Mind

For most of us the busy day does not end when we crawl into bed. Rather, we are preoccupied with going over details of the past day and planning for the day to come. In some cases even if we are able to shut out all the niggling concerns and fall asleep, we wake prematurely and all the anxiety returns making it difficult to fall asleep again. Try these next points to help clear your mind and ease you off to sleep.

Relax. Have a warm and massaging bath or shower;sleep_relax_33 do breathing exercises; close your eyes and practise chanting; or do some light stretching.sleep_relax_33 These will help you shed the worries of the past day and the day ahead.
Let your sense of smell help you drift off to sleep. Try scents like lavender and lemon which have been reported to have a calming effect.

Consider reducing your caffeine and alcohol intake, particularly in the evenings. This will help to ensure that you are not being kept awake when your body is ready to fall asleep.
Since sleep begets more sleep, try grabbing a nap for 10 – 20 minutes in the afternoon. It will help to ensure that you are not too tired to sleep (strange but true).

4. Where You Sleep

Quite often your lack of sleep cannot be blamed on yourself or your partner. What’s wrong with you getting all the necessary rest?The environment you are trying to get it in. Take a moment to think about it and you may just be able to pinpoint the factor in or about the room that is leading to your sleep deficiency. Some of the usual suspects are highlighted below.

Too much light is one of the most obvious environmental issues affecting a person’s inability to either fall asleep or stay asleep. We are biologically wired to the rising and setting of the sun – it is the most important driver of our circadian rhythm. It is natural for us to sleep at night and wake as the morning comes. Changing to curtains that completely block out the sunlight is one option for getting extra sleep past sunrise.

Noise level can also affect the quality of your sleep. Some persons find it easier to get to sleep and stay asleep with background noise such as from a white noise machine or even a music player. These help by supply a providing a constant, even sounds that mask any sudden and jarring changes in the surrounding noise level. Studies show that often it is not the sounds themselves that wake us, but the change in the sounds. Ever wonder why a baby will sleep through the noise of the vacuum cleaner then wake as soon as it is shut off?

The temperature of the room is often an overlooked cause of sleep problems. Daily temperatures are affected by the sunshine, and hence our sleep cycles are affected by both in the same way. A thermostat is very useful for keeping the room at a comfortable temperature while you sleep. Otherwise, you may simply need an extra blanket, or perhaps no blanket (and no clothes!).

The firmness of the bed is one easy to appreciate cause of losing sleep. It’s either too soft or too hard. Consider changing the mattress, preferably to one with firmness controls.

5. Difficulty Staying Asleep

This sleep issue can perhaps be regarded as adding insult to injury, because it is often combined with one or more of the sleep stealers listed above. If you suffer from a chronic inability to stay asleep ensure that you seek medical advice so as to rule any serious medical issues. If none is indicated, then levels of melatonin production may be the root cause of your wakefulness. Melatonin is a hormone that controls our daily night-day cycle. In other words, it helps our bodies follow the natural biological rhythms of sleeping and waking.

Your body produces melatonin normally in the absence of light. So consider staying away from bright light for the last couple of hours leading up to your bedtime.sleep_blue_light_33 This could mean shutting off the television or computer and reading by dim or candle light.

If you find it difficult to stay away from light altogether or even to remain in dim lighting, then there are glasses with amber-colored lenses that block blue light. This helps since blue light has been shown to be the part of the spectrum that significantly reduces melatonin production. You may also consider installing a program such as f.lux (free on line) to gradually adjust the levels of blue light emitted by your computer or cell phone screen as the day progresses.

Melatonin is available as a supplement for those affected by sleeplessness. Just be sure to take note of how it works for you. Some persons find that quick release melatonin helps them to fall asleep but they then wake a few hours later and find it difficult to go back to sleep. In these instances sustained release melatonin is a better option. The slow release of the hormone ease you off to sleep and it helps to keep you asleep.

You body deserves the restorative goodness of a good night’s sleep. You are not doomed to going through the day like a zombie or to falling asleep at your desk. Whatever the reason for your lack of sleep, you can rest assured (pun intended) that there is most likely a way to identify it and put in corrective measures to help you get the sleep you need.

How to Meditate and the Benefits

By reitt9461 | Uncategorized

Whenever meditation is brought up in casual conversations, the average person will often times find their mind involuntarily wandering to imagined scenes of Asian monks seated in temples or atop mountains. While there is some truth in associating mediation with monks – individuals who are often cited as being embodiments of both spiritual and religious energies – these techniques are far more than that beneath the surface.


In reality, meditation techniques are fundamentally far more than the general perceived notions. Meditation exists as a fundamental means of relaxation; attaining greater levels of cognizance; heightening your mind’s perceptive abilities; and simply finding yourself. In the same way that we try to strengthen and maintain our physical health by jogging and lifting weights; each of us should try to strengthen and maintain the health of our mind as well. This is important because just like two sides of a coin, physical and mental health might seem like polar opposites; however, they are far more interconnected that you could ever believe. A healthy mind fosters the growth of a healthy body and vice versa as well. If strengthening your mental health is what you truly desire, meditation is one of the best ways that to achieve it.peaceful_meditation_45peaceful_meditation_45

While the clichéd trope of meditating monks has long since been exploited by various forms of western media over the years, it is only quite recently that these practices have somewhat stopped being viewed as “ mumbo jumbo”. Buddhists have, for many years, studied, learned and taught meditation and the numerous benefits that these techniques hold.peaceful_meditation_45 It is only of late that these meditative techniques have started to get a foothold in the US and the rest of the western world and as a result, scientific studies have been commissioned to gain a better understanding. Through these studies, researchers and scientists have been able to outline and explain the short and long-term effects that meditation has on the human brain. Some of these observable and definite effects are as follows:

Enhanced productivity
Amplified creativity
Higher levels of attention
Increased feelings of empathy
Reduction in stress levels
Heightened memory capacity

So much for being “mumbo jumbo”.

Meditation and Your Brain

Science! Gray matter in the brain is a truly remarkable and quite useful; correspondingly, it has been seen that meditation can actually increase gray matter considerably in the brain. This increase has been observed in specific regions that are linked to memory functions,sensory perception, speech, muscle control and even emotions. In fact, the Laboratory for the Neuroscientific Investigation of Meditation and Mind-Body Medicine, located at the Massachusetts General Hospital, performed a study that showed that by simply meditating for 30 minutes daily for two months, patients had greater gray matter density.peaceful_meditation_45 This was especially seen in the hippocampus, the section of the brain that is largely linked to memory and learning, among other things.

Subsequent brain scans that were carried out on these same participants highlighted significant decreases in gray matter within the amygdala, a sector that is known to be associated with stress and anxiety, among other things. It has furthermore been confidently theorized that recurrent mindfulness (via meditation of course) can cause a significant reduction in the diminishing of the frontal cortex. While this is usually age related it can also be caused by mental defects as well, lessening this diminishing can mean less absentmindedness and amnesia.

Another study that case carried out in 2012 showed that individuals who meditated frequently showed fewer signs of being in danger of having a stroke and/or heart attack. It was also observed that patients who suffered from chronic pain and depression had significantly reduced levels of distress related to their conditions. Whether or not the benefits of meditation are “all in your head” can be debated, but one thing is certain; there are concrete benefits to be had.


In addition to the numerous aforementioned benefits, there are several somewhat immeasurable ways that simple meditation can enhance and develop the life of an individual. Even though there is no mechanical gauge that can measure a person’s level of overall happiness (not yet anyway), individuals who have taken to meditation for years or even months have vouched that it has indeed made them “happier”.

Meditation experts have also agreed with this mindset, virtually all of them say that by making meditation a part of your daily life you are opening the door to a better, happier life. This can be viewed by how individuals interact with people in their lives, how they react to events in their day to day lives, and simply how they choose to approach life and the world around them. Many individuals have simply testified; that by meditating they feel enveloped with a wave of calming force that allows them to take on their daily tasks. This is not new to Buddhists (why would it be) and over the years they have come to refer to it as equanimity – acceptance of life as it is.

Vipassana, in principle referred to as mindful meditation, it thought to be the literal center of Buddhist meditative practices. More colloquially referred to as “the art of living”, it is the most broadly practiced method of meditation in a large portion of Asia. It is believed that it is here that we truly awaken, become able to live more affectionately and more astutely by discovering our true selves.


As a beginner on the journey that is meditation you should, first and foremost seek out a place with the minimal amount of sensory distractions and possible disturbances. Then using a device with a timer – your smartphone will do – set a timer for anywhere between 5 to 15 minutes, whatever amount of time you can both handle and spare (you can even go for longer if you desire). Next find a seat, whether it be the floor or a chair just make sure you are comfortable; your shoulders should be relaxed and your body upright. Soften the belly, open the chest and finally rest your hands on your knees.meditation_breath_55

Now you are ready. Close your eyes and (without trying to make too much of a conscious effort to direct it) focus on your breathing, only paying attention to your breathing’s natural movements. Whenever your mind starts to stray away in thought you should not fret; your breath should serve as your anchor to your meditation and the present, your means of banishing these stray thoughts.

Counting your breath is a way that beginners can learn to find their focus in meditation, simply count one breath in and one breath out, continuing until you reach ten and start the cycle over again. In time counting should not be necessary.meditation_breath_55

Images, mantras and even sounds can be used. The reason behind using breath is that it is “universal”; we all have access to it and it can be used virtually anywhere. There are numerous meditative techniques and as such you are encouraged to experiment until you find what works for you.

While meditating you can possibly start to encounter personal feelings of anger, fear, anxiety, frustration, and of course boredom. Do not shy away from them. Instead you should acknowledge these feelings and then peacefully let them go. Do not get overwhelmed by your expectation of what meditation should be or if you are doing it correct. Simply meditate.

Don’t be overly focused avoiding your mind wandering, simply bring it back to meditation when it does choose to wander (as a beginner a wandering mind is unavoidable). Then when your timer beeps or rings, simply open your eyes to the world and go about your day. Over time the changes will be noticeable.

Meditation and Your Day

No matter how experienced or inexperienced you are at least one thing should remain constant: you should meditate daily. If you think that your day is too hectic then simply start your regimen of with a humble two minutes daily and work your way up from there.

Compared to lifting weights or bench pressing, meditation can be mistaken for being a walk in the park. Make no mistake, meditation is hard work that requires dedication to perform and practice to “perfect”. However, like playing the guitar or riding a bike, the more dedicated you are the easier it will become and believe me, the rewards are very real.

Brazil Nuts: An Effective Testosterone and Selenium Supplement

By reitt9461 | Uncategorized

You’ve probably heard that big things often come in small packages, the same is true for the Brazil nut. Can you think of any other nut with the ability to increase testosterone levels and raise selenium levels? In my opinion, this may very well be the king of all nuts – the BRAZIL NUT.

Brazil nuts are a great source of bio-active selenium, in fact as little as one to two Brazil nuts daily can easily give your body the selenium it needs to function at optimum levels. Selenium is mainly found in plants that are grown in rich soil and is referred to as a trace mineral because it’s only needed in small amounts. While you may not recognize the importance of trace minerals, you may be surprised to find out what a deficiency in selenium can cause.

Here you will find out everything you need to know about Brazil nuts: why they are an effective selenium supplement and how eating them can help you to boost your testosterone levels – for both males and females.

Motivational Reasons Why You Should Add Selenium to Your diet

Selenium has been attracting a lot of medical attention lately because of its antioxidant properties. Antioxidants work to reduce damage to cells from free radicals. “Free radicals” refers to problematic cells within the body; they are classify as “free” because they lack critical molecules, leading them on a rampage to pair with other molecules robbing them to quench its needs.selenium_brazil_nut_22selenium_brazil_nut_22

Free radicals don’t just kill cells to compensate for the missing molecule. If that was the case, it would not be so detrimental – our bodies are equipped to regenerate new cells. The problem is, their actions often injure cells, destroying their DNA – planting the seed for diseases. When the cell’s DNA has been altered, it becomes mutated and reproduces abnormally at a faster pace.selenium_brazil_nut_22

As mentioned earlier, Brazil nuts are great sourceselenium_brazil_nut_22s of selenium, and as such, these nuts may just be the most important thing in your cupboard. While it’s not needed in large amounts a deficiency in selenium can prevent you from producing sufficient glutathione peroxidase and reducing cellular detoxification. Glutathione peroxidase converts harmful toxins to byproducts that your body removes and protects you from dietary hazards. Studies have shown that increased glutathione peroxidase and selenium supplements are effective at combating cancerous cells.

Selenium can also aid in the optimum function of the thyroid gland. Considering your thyroid plays an essential role in your body’s metabolism, low selenium levels may also cause fluctuations in your body’s weight.

Eating Brazil Nuts Daily To Replenish Your Selenium Levels

Brazil nuts contain a higher percentage of selenium than most other sources – another plus is its delicious creamy taste. Just one nut has around 50 mcg of selenium and in some cases you will find as much as 90 mcg. The selenium content of each nut may vary depending on the soil it came from. 100 grams of raw Brazil nuts is said to have 2550 mcg – 3643% of the RDA for selenium.

Brazil nuts are a delicacy, and even though you may love to eat 100 grams at once, it’s certainly not advisable,too much selenium can also cause health issues.selenium_brazil_nut_22 Some people have experienced severe acne and joint pain after consuming excess selenium. So stick to 55mcg a day, which is the recommended daily allowance – usually equivalent to one nut. If you have other selenium foods in your diet, for example mushrooms, shrimp and salmon, that’s probably all you need.

Some nutritionists have expressed concerns about the selenium RDA being too low, arguing that they body needs at least 100 mcg daily. If you are like me and prefer this option, two Brazil nuts should suffice; giving you all the antioxidant, skin and thyroid benefits of selenium. I personally enjoy the company of these nuts on Saturday evenings when I’m starving and have not gone shopping.

Brazil Nuts as a Testosterone Stimulant

Recent research has also indicated that selenium can enhance testosterone levels for infertile men and there are many arguments trending on fitness forums today that Brazil nuts are effective libido stimulants. By simply taking 2-3 nuts before and after bed, you could reinvent your entire bedroom experience.

Sure, it’s possible that these new benefits are direct results of the increase selenium levels in the body, but Brazil nuts are also great sources of the amino acid arginine, zinc and good fatty acids that are needed to produce testosterone. All of these nutrients have played their part in Brazil nut’s long-standing reputation as the king of all nuts.

It’s not just men, women can also benefit from these nuts. Even though they don’t require or produce as much testosterone, boosting their selenium levels will also make them an equal competitor in the bedroom. However, eating too much selenium for a few more minutes of pleasure in the bedroom may be harmful in the long haul. Read on to find out why.

Excess Selenium, Side Effects of Eating Too Much Brazil Nuts

According to the National Academy of Sciences Institute of Medicine,an adult should not consume more than 400 mcg per day, while kids require much less. Six naturally grown Brazil nuts may exceed this. Although there are rare cases of selenium overdose, side effects may include extreme nausea and vomiting. In more severe cases, people have experienced hair loss, muscle weakness, irritating skin lesions and discolored fingernails.

It’s important that you consume the right amount of selenium but be sure not to overdo it. If you live within areas of the United States such as Pacific Northwest, parts of the Atlantic Coast and the Great Lakes region where crops are produced with low selenium levels, an overdose is unlikely.

A study done on selenium absorption involving participants that took 400 mcg of selenomethionine and other who consumed two Brazil nuts a day revealed that the body absorb selenium from the Brazil nuts more easily. Brazil nuts are said to contain vitamin E that enhances the benefits of essential minerals. So start munching on one or two Brazil nuts a day and experience all it has to offer.

Flaxseed Oil and What it Can Do for You

By reitt9461 | Uncategorized

Flaxseed oil comes from, well, flax seeds, which have been used as medicine since ancient times. Even in modern day, people still acknowledge flaxseed oil as healthy, and its benefits are something to be looked at. Containing some of the most potent amounts of omega-3, it’s something that’s definitely good for you, and this article will explain more.


Omega-3s are fatty acids that are well-known in the health community to help build health and prevent many diseases. They help to keep your cells in check and work well with one another, can improve cell walls, and can help to reduce inflammation. They help to lower your bad cholesterol and triglyceride levels in your blood, reducing your chances of heart disease. They help even more by lowering your plaque levels and keeping your blood vessels widened.

When it comes to diabetes, omega-3s tend to help lower the effects that insulin resistance has to your metabolism. This is due to the fact that it lowers your blood pressure and triglyceride levels. It can improve circulation and nerve function, two things that diabetes compromises.flaxseed_oil_34 But if you’re diabetic, high EPA fish oil may be your better bet, as it provides you with an enzyme known as delta-6 desaturase, which many diabetics lack.

For depression, there’s research that omega-3s can help reduce the risk of depression. Of course, you should see a professional if you’re suffering from depression, but they should recommend a healthy diet of omega-3s.

What a Lack of Omega-3 Does for You

On the flip side, having too little omega-3 can be detrimental to your health. You may have mental health problems, including poor memory, depression, low brain function and more. Your immunity may be compromised, you may have an increase in blood clots, tingling hypertension, and so much more. Yikes! flaxseed_oil_34flaxseed_oil_34

Despite the healthiness of it, many people do not get enough omega-3 in their diet, and odds are, you aren’t either. But you need plenty of omega-3 to stay healthy, and make sure the ratio of omega-3 to omega-6 is good, or else face inflammation issues if you consume too much omega-6. Your ratio of omega-6 to omega-3 should be 2 to 1, or at least 5 to 1.

So how much omega-3 does the average American consume? According to some studies, it’s anywhere from 20 to 1 to 50 to 1. You can blame processed foods and a poor diet for that.

Why Flaxseed Oil is Needed

Flaxseed oil is one of the biggest sources of omega-3s out there, and it’s easily available. You can cook with it, take it in supplemental form, which can be bought in any pharmacy, and so much more. You don’t need to shell out too much money to stay healthy.

If you haven’t already, put some flaxseed oil in your diet today. You can never have too much omega-3, but you can have too little of it.

How to Improve Your Eating Habits with Small Changes

By reitt9461 | Uncategorized

You’ve heard it countless times before: you need to improve your eating so that you can have a healthy weight and function to your fullest potential. However, there is so much information out there about eating that it’s hard for you to grasp just what you need to do. And you may have so many questions about what you should and shouldn’t eat. While eating fewer calories can lead to weight loss, is there more you need to do in order to improve your body’s performance? Thankfully, there are quite a few ways that you can do that and just a few are listed below.



Cut Out Soda

Whether you call it pop, coke, or soda this sugary drink can be damaging to your teeth and body if consumed in excess. Soda contains excess sugar that gives you a rush when you initially drink it, but then you crash afterwards, which is never fun. Some people drink one, two, or even three cans every day and suffer from dental and weight problems because of it.

Granted, having a drink every once in a while is not going to break you, but if you consume it daily you might want to ease out your consumption. To do that there are plenty of healthier alternatives that can give you the same caffeinated rush, but without the harmful side effects. Try replacing your soda intake with some green tea, or maybe drink coffee instead, without the excessive cream and sugar of course. Speaking of caffeine, this leads to the next point.

Consume Less Caffeine

Caffeine wakes you up and keeps you going, but odds are that you’re consuming too much. Coffee with a shot of energy drink with a soda afterwards and then a tea… yeah, you’re drinking a lot. The truth is, too much caffeine can be counter-productive on your body. Why is that? It’s simple, really. You’re kicking your adrenal glands to their maximum and this can cause imbalances in your body. Besides that the effects of caffeine will start becoming less the more you drink, as your body adapts. If you drink too much close to bedtime then you’re going to suffer from horrible sleep patterns and difficulty falling asleep.reduce_caffine_12

So what’s a person to do for energy? Well, you can still drink caffeine, but leave it to once or twice a day. Perhaps have a cup or two of coffee in the morning, followed by a cup of tea in the afternoon. Exercising and eating a balanced diet will give you all the energy you need, so that you don’t have to worry about putting too much caffeine in there.

Consume Enough Macro-Nutrients

Your diet needs a good balance of fat, carbs, and protein in order to function to its fullest. While reaching the perfect balance is something that is next to impossible to do without screaming, a good rule of thumb is to have 40 percent carbs, 40 percent protein, and 20 percent fat. If you don’t get those numbers exact don’t fret, but try to keep it in that given range.
A good source of each of these is included below:
Plant-based oils
Raw coconut oil

Agave nectar


Drink Enough Water

Water is something that’s difficult to drink too much of, but easy to not drink enough. Drinking water has many benefits. It can keep your complexion going, defeat dehydration, and provide a natural way to clean your body. However, you need to always have a water bottle with you. Don’t wait until you’re thirsty to drink; take a sip every once in a while to keep your body going. It will thank you for it later.

Eat Plenty of Veggies

Vegetables provide plenty of nutrition but without the calories. While a good balance of other foods is important, it never hurts to put more leafy greens in your foods. Of course not everyone is a fan of vegetables, but there are ways you can implement them in your diet.healthy_veg_improve_diet

For many people, vegetables turn out to be an acquired taste. In other words, you may not like it very much the first time, but if you keep eating them, you’ll end up loving them. Try putting a little bit of vegetables in your meal and build it up from there every week. If that’s not enough, there are plenty of vegetable juice blends out there that taste great and will provide the same amount of nutrition for you.

Try to Avoid Processed Foods

In this era pre-packaged foods and fast food consumption are rampant. After all, they’re cheap and easy to make, so many just want to have a way to eat food that is convenient. However, the problem is that many of these foods are high in fats, calories, salt, or sugar, but are nutrient lacking. Having them every now and then will not kill you, but it’s best to avoid them if you want to have a healthy diet and a functioning body.

When shopping look for foods that have nutrition and are not overly processed with additives and artificial ingredients. Try looking for foods at farmers’ markets on occasion. Not only do these foods tend to be delicious, but you’re supporting the local market by doing so, which more people need to do.

Small Steps to Success

So how do you make these changes? It’s definitely not an overnight process, but instead something gradual. Changing your body’s intake of foods can be done through a slow process. Doing it all at once can be a shock to your eating habits, making it easy to go back to eating the bad foods. However, if you cut back on soda every week, start eating more and more vegetables every single day, and gradually change your diet, you can achieve a healthy diet that allows for the unhealthy foods on occasion. It’s not a difficult process, and your body will thank you for it later.