10 Worst Eating Habits

Have you ever wondered if there are any rules that apply almost every time when you are trying to lose weight, improve your health or have a healthier lifestyle in general!?! If so, the below information will be extremely useful for you as we managed to conclude which are the 10 worst eating habits.

1. Not Eating Nutritiously or Variously Enough

A well balanced diet, with meals and snacks rich in nutrients is essential for your health. Nowadays people seem to be too busy to take care of their own diet. This phenomenon has led to the increased demand for pre-prepared or semi-prepared food which is low in nutritious value, thus leading people to supplements. Prevention is always better than treatment, so instead of wasting your money on supplements, it would be better to just take your time and make yourself a well balanced and nutritious diet.

2. Skipping Breakfast

They say breakfast is the most important meal of the day. Most people, however, don’t have time for it and just grab a sugary snack which calms their appetite. Sugar does make the hunger go away, but it only lasts for about one or two hours and it doesn’t help in terms of nutrition…not mentioning the weight gain. Make time to eat a consistent breakfast and you’ll start your days much better and you will improve your health.

3. Fast-food

Fast-food products have a high content of sodium and a lot of calories from saturated fats. Such products lack a lot of nutritious elements and, therefore, relaying too much on them might cause vitamins and minerals deficiency. Sure, fast-food is not poison and it’s not a crime to indulge yourself once in a while, but be careful not to make a habit out of it.

4. Eating Late in the Night

It’s not a good idea to dine right before going to bed. During sleep, the stomach reduces its activity, thus taking longer to digest food. Also, calories have a higher chance of turning into fat due to body’s inactivity. This is also why you should avoid snacks after dinner.

5. Lack of Exercises

Exercise is vital for a healthy body. It increases metabolism and burns the food we eat as energy. You don’t have to exercise just for the sake of it. If you enjoy activities like: running, soccer, basketball, dancing, tennis, bike riding, skating, or even taking a walk in the park, stick to them and your body will have a lot of benefits and you will fell much better.

6. Relaying on External Stimulants When Eating

Surveys have shown that US citizens stop eating when they have a clean plate, while some Europeans relay on their internal stimulants (like feeling full) to stop eating. Furthermore, the serving sizes differ greatly from country to country thus bringing a possible explanation as to why some nations are more exposed to obesity than others. It’s simple to solve this problem: just listen to your body and stop eating when you feel full, even if you’re at the restaurant or fast food, you don’t have to eat everything on your plate.

7. Using Food To Calm Down

Often, when we’re sad, impatient or bored, we relay on food to calm us down. But this never really help dealing with the cause of the emotional problems, so experts advise us to recognize when we’re really hungry or at least to pick up a healthy snack.

8. Excessive Snacking

Most people turn to snacks to get them through a stressful day at work. This doesn’t necessarily have to be unhealthy as long as you choose healthy snacks and you don’t exaggerate.

9. Eating in Front of the TV or Computer

Studies have shown that watching TV often distracts you from what you’re eating and you’re likely to consume with about half more than what you really need to. Sure, indulging yourself with some popcorn in the company of your friends at the cinema or some chips on your horror movies marathon night is fine once in a while, but taking your meals in front of the TV is just an exaggeration. The TV doesn’t belong in the kitchen so just relax and just try to enjoy your meal.

10. Not Drinking Enough Water

Some people fail to see the importance of water for our body. Water is important for the brain and all other organs. It also reduces hunger and helps detoxify the body. It is recommended to drink about 2 liters of water a day, plus the water from fruits, vegetables or other food products we eat. Some drinks, like soda and coffee, deplete our water reservoir so it’s best to avoid them when thirsty.

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5 Products to Avoid for a Healthy Skin

The basic nutrition rules are also valid for the aspect of our skin. Color, texture and tonus of the skin are all the result of constant consumption of vitamins, minerals, essential fatty acids etc. It doesn’t matter how many creams and lotions we use if we eat improper. So…what we eat is written on our skin!

Here are 5 of the most damaging products for our skin:

1. Sugar – makes you look older. It doesn’t only make you fat, but also destroys important elements within our bodies. Most vulnerable to such damage are collagen and elastin fibres, which keep our skin firm and elastic – making it look fresh and young. When we consume food products containing sugar (like chocolate, candies, juices etc.), the sugar molecules in our bloodstream stick to protein fibres (collagen and elastin), modifying their form and properties. When damaged, collagen and elastin transform from elastic fibres to dry and easily breakable ones. Also, such modified molecules can deactivate body’s natural antioxidant enzymes with protect the body from sun damage, which also has an important contribution to skin aging process.

2. Milk – Although this might sound strange, you must know that it is true. Several studies have been conducted to investigate the effects of milk on our skin. One of the most important finding was that there is a positive connection between milk intake (both total and skim) and acne. Researchers believe that this is the effect of hormones and other bioactive molecules within milk. As hormones and other stimulating chemicals are more and more used in the feeding process of cows, this problem will probably persist in the future.

3. Alcohol – When consumed in moderation, some alcoholic drinks (mainly wine) might have a positive effect on our health (click for more information). Still, another effect of alcohol is blood vessel dilatation in the skin. Excessive consumption of alcohol will lead to a chronic dilation of capillaries causing problems for the skin. It is believed that alcohol also makes acne worse.

4. Processed meat – Such food products contain nitrites, fats, salt and other ingredients that damage the skin. One of the worst ingredient is sodium nitrite (used as a preservative for processed meat) which is also believed to cause several types of cancer.

5. Hydrogenated vegetable oil – (found in significant quantities in margarine, cooking oil, baked products etc.). The hydrogenation process of vegetable oil is responsible for the destruction of all nutritional value of original oil. This process creates a mixture of unnatural fats (most of which are trans fatty acids) with have a devastating effect on our health. Such fats cause heart diseases, cancer, diabetes and also damage the immune system. Also, obesity is another effect, which as we all know if becoming a very serious problem nowadays. Being overweight can cause many serious skin problems due to hormone changes. Some of these problems are: stretch marks due to skin stretching; increased strain of leg veins can cause swellings, varicose veins and fluid retention; the extra weight will cause feet to develop problems like calluses and corns; finally, skin rashes and infections might develop due to the growth of bacteria within the body, which in turn is caused by the extra moisture retained in the body.

All the skin problems mentioned above can be avoided with a healthy life style and a well balanced diet. Some of the most important nutrients that contribute to a healthy skin are:

1. Zinc (found in eggs, nuts, oats, oysters, pecans)
2. Omega-3 fatty acids (found in fish)
3. Silica (found in green beans, mango, cucumber, strawberries etc.)
4. Vitamin C and E (found in: C – broccoli (click for more information), oranges, lemons, apples, blackberries etc. and E – seeds, tomatoes, asparagus, whole grains etc.)

I hope the information included in this article will be useful for you and hopefully you will not forget that – What we eat is how we look!!!

Popularity: 3% [?]

11 Tips for Running Outdoor During Winter

It’s difficult to motivate yourself to go outside for a stroll during winter season. Bleak weather, snow and ice, short days, chilly winds and cold temperatures make you feel like staying in bed all day.

But it’s important not to hibernate and stay active during winter, especially after the feasts of winter holidays. If you follow a few basic precautions you can overcome the setbacks that winter season brings to running outside.

1. Check the weather first

A strong and chilly wind could cause frostbite or even hypothermia. Be sure to check the weather forecast. Even if it’s nice and clear now, the weather can change fast. If it looks bad it would probably be best to stay inside. You don’t have to act like a hero and go out into a blizzard!

2. Don’t go out when it’s dark

Besides the temperatures dropping fast after sunset, there is also a problem with visibility. Wearing reflective materials could alert drivers of your presence. The best time to run would be just before sunrise.

3. Use the right shoes

You should use special running shoes for winter, designed for snow and ice with thick rubber soles, rubber cleats or even sharp metal spikes.

4. Dress in layers

Wearing three layers of clothes help insulate your body and eliminate moisture.

The base layer is in contact with your skin and it should keep you warm and dry. Any of the following materials are a good choice: polypropylene, silk, polyester, wool. Cotton however should be avoided as it traps moisture and it stays wet.

The mid layer is for insulation. Materials as polyester, wool and fleece would do the job.

The outer layer should be water and wind resistant and should also allow moisture to escape. Gore-Tex is an excellent material but other options that are not so high tech would still perform well.

5. Protect your extremities

Your hands and feet are the most vulnerable to frostbites so make sure you wear proper gloves, socks and shoes. A scarf and hat that covers your ears are also necessary. Research shows that you can loose up to 30% of your body heat through hands and feet and up to 40% through the head.

6. Avoid icy areas

It is best not to go out running if the ground is too icy or snowy. A fall could be very serious especially if you are alone. A cell phone with full batteries is “a must” for any runner in the winter.

7. Hydrate

Even in the cold you loose water through sweat, so be sure to stay well hydrated.

8. Protect against hypothermia

Hypothermia is defined as a significant drop in body core temperature. It starts with shivering, cold sensations, numbness and confusion and leads to lack of coordination, muscle stiffness and unconsciousness.

To protect against hypothermia you should dress in layers, cover your head and mouth, stay dry, especially at your feet, and hydrate.

9. Don’t wander around

Weather changes can be very abrupt so make sure you have places where you can stop and rest or seek shelter if things get to the worst.

10. Go with a friend

Having a friend beside you not only gives you extra security but the company also takes away the boredom and might increase running motivation.

11. Don’t overdue

If you have certain health conditions it would probably be best to avoid such activities.

If you hate the gym, running during the winter can be a healthy and invigorating experience. Even if nature is against you, it’s the difficulties that make it so appealing.

Popularity: 3% [?]

5 Interesting Tips For a Perfect Valentine’s Day

There is less than a month till Valentine’s Day. Are you prepared to make this day really special? A moment converted into a legend! This day is all about love…and other “things” love naturally involves.

And the evening has come…tête-à-tête, candles, music, dinner and we already have a romantic ambiance. But romantic is not enough. Here are some tricks to make Valentine’s Day memorable and fantastic.

1. For dinner pick some aphrodisiacs and make it look really tasty. Aphrodisiacs are natural products which evoke feelings like sensuality and stimulate intense pleasure and romantic experience. For example, sweet basil, ginseng, honey, ginger, nuts, grapes, cinnamon, carrots, chocolate, hot pepper, mushrooms are all vegetable aphrodisiacs. You can make a delicious desert using some of these ingredients. Forget chocolate and orange, try chocolate and basil, a delicious combination for the desert. Also you can try carrots with cinnamon or grapes, nuts and honey. This is all for the sweet dinner part. You can improvise a soup with carrots and basil or some sauté with mushrooms, carrots and hot pepper. There are a lot of various tasty combination for a delicious Valentine’s Day dinner. Use your imagination.

Of course you can have some other ingredients to help you create a unique gastronomic project. However, bear in mind that this day is not about eating, it’s about emotions, taste and desire. My advice is to eat with moderation and, of course, don’t forget the desert (it can really become the “cherry on top”). And do not forget about the smell…the dishes you prepare have to smell really appetizing. This simple smell of the food is sometimes enough for reviving the sexual appetite.

2. As for drinks, you may have some wine or Champaign. Alcohol is being considered a fake aphrodisiac, but it also has some effects. Using alcohol people become more relaxed by reducing the inhibition factor. But, attention! Do not exaggerate. A couple of cups of wine or Champaign attractively combined with olives or fruits are enough. Quoting Shakespeare in Macbeth, “it provokes the desire, but it takes away the performance”, so be careful.

3. Choosing the right place is another key factor for a successful evening. It has to be very private and intimate, warm and cosy. Of course you can have dinner at a fancy restaurant and then go to some intimate place, but it is not the same. The impact is about inter-playing dinner made by you, the place, the ambiance, the perfect music, aromatic candles, flowers etc.

4. Try a relaxing massage. You will need flavored oil, sole rhythms (considering the preferences) and a pair of skillful hands.

5. Be sexy! It is very important what you are wearing and how you smell. Biologically speaking, the attraction between men and women is a hormone interaction process. The fragrance you are using is turning to advantage the specific smell of each person. The basic idea of the perfume is all about seduction and sensuality. I don’t know if all of you know this, but memories also have an olfactory function…so choose the right fragrance.

Use your imagination, adapt it to the beloved person and create a fantastic Valentine’s Day romantic dinner. Good luck!

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10 Best Foods For a Good Night Sleep

How many times did it happen to you to have a bad day!?! How many times did it happen to you to not be in the mood for anything!?! Well, it might help you to know that sometimes bad days or bad mood are the result of an improper sleep during nights.

Sleep brings more energy into people and can make us think clear and in a more positive way. In addition, sleep can also be considered as a method of reliving stress build up during the day.

It is recommended to sleep around 7 or 8 hours a night in order to function at maximum capacity. From a personal point of view, I think that decreasing a little the number of slept hours will not cause any problems. However, exceeding this period can make us feel heavier and lethargic. We should also bear in mind that the timeframe allocated for sleep it is important. Going to sleep earlier or later than we have to can also have a negative influence on our after sleep mood. For example, you will fell better even if you sleep less during the normal night period as compared to sleeping more hours but in the day, morning, etc.

Research has shown that less or bad sleep during the night can affect our health. Sleeping 4 hours or less for several days can gradually affect our ability to perform complex tasks. This can also cause several changes in the immunological system, e.g. increase in CRP (C-reactive protein), which is a defence reaction indicator. Other surveys found social inequalities in sleep problems with less sleep recorded for people with low income and low education. A group in Munich and Ingolstadt had determined an influence of a chronic sleep disorder going along with severe sleepiness (narcolepsy) on the processing of emotional stimuli in the human brain. This last finding is a very important proof of the fact that disturbed sleep regulation affects our well being and the interaction with the environment.

Food can help when it comes to getting a solid sleep. The following 10 foods are known to stimulate sleep-inducing hormones like serotonin (an important neurotransmitter involved in the regulation of sleep, anger, aggression, body temperature, mood, etc.) and melatonin (melatonin regulates our body’s perception of night and day and stimulates sleep when night falls. People suffering from insomnia do not produce enough melatonin. Also, stress can reduce the level of melatonin produced by our bodies). In addition, these foods have other positive side effects like relaxing tense muscle, calming stressed minds, etc.

1. Bananas

Bananas contain melatonin and serotonin which are practically some of the best sleep stimulating substances (such substances are frequently used in pharmaceutical industry). In addition, bananas contain magnesium which has a relaxing effect on muscles.

2. Warm milk

As probably a lot of us know from childhood, a glass of warm milk was the solution when we couldn’t fall asleep. The explanation for this would be that milk contains tryptophan, which is an amino acid that has a sedative effect. Moreover, calcium contained by milk helps the brain use tryptophan.

3. Chamomile tea

Chamomile is one of the oldest garden herbs which was considered a universal remedy in ancient Egypt. The plant is usually used for tea making and, as we all know, tea has a relaxing effect and is most often used for this purpose. Chamomile tea is generally known not only for its relaxing effect, but for its sedating effect as well, being in this way the perfect natural antidote for stressed minds and bodies.

4. Honey

Usually, sweet food products provide an extra quantity of energy to our bodies. When we think of extra energy, we definitely do not think of sleeping. However, recent studies have discovered that glucose (like the one contained by honey) can stimulate the brain to reduce the quantity of orexin. Orexin is a recently discovered neurotransmitter that is connected to alertness.

5. Potatoes

Patatoes clear away acids that can interfere with tryptophan amino acid. Baked potatoes can have an even greater sleep inducing effect if they are combined with warm milk when eaten.

6. Almonds

These nuts contain both tryptophan (sedative effect) amino acid and magnesium (muscle relaxing effect).

7. Oatmeal

Oats are good for a good night’s sleep because they stimulate the production of melatonin.

8. Whole-wheat bread

Eating bread will cause insulin to be released into the body, which helps tryptophan get to the brain where it’s converted to serotonin.

9. Turkey

Turkeys are a very good source of tryptophan. However, bear in mind that tryptophan is most effective when the stomach is basically empty, not full, and when there are some carbs in the stomach, not lots of proteins.

10. Flaxseeds

These little seeds are rich in omega 3 fatty acids, acids that act as natural mood lifters. So, when feeling down is what’s keeping you up, these seeds should be considered as antidote.

Popularity: 29% [?]

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