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10 Unhealthy Habits You Need to Change Now - EatingWell
Table of Contents
- 10 Unhealthy Habits You Need to Change Now - EatingWell
- 35 “Healthy” Things You Can Stop Doing Right Now | The Healthy
- 10 habits to avoid if you want to stay healthy - Dr. Hegedosh
- The Pitfalls of Excessive Exercise and Needless Gluten Avoidance
- Going Strictly Vegan: A Path to Health or Pitfall?
- Staying Hydrated: Beyond Just Drinking Water
- 7. Lack of sunlight
- 8. Getting Too Much Sleep
- The Bottom Line
- Interview with Nutrition Expert Mitri: Balanced habits for Optimal Health
These 10 unhealthy habits are common. But you can change them. Choose one to start with and practice it consistently for a healthier life. … Avoid being duped by a healthy-sounding label claim by comparing the nutrition facts panels and ingredient lists across brands of the same food category. It’s worth stating that some of the healthiest …
35 “Healthy” Things You Can Stop Doing Right Now | The Healthy
In their mind, they still don’t like ‘healthy’ foods, so hiding food does not help to create healthy habits or help attune taste buds to healthier fare. Even worse, hiding foods can create trust issues and make an already picky eater limit his choices even further.” … “There is the idea that to rid the body of toxins you must avoid …
10 habits to avoid if you want to stay healthy - Dr. Hegedosh
Today we would like to share with you an important piece of advice on everyday habits that shape up our health. Dr. Hegedosh, based on her vast experience as scholar and practitioner, shares 10 things one needs to avoid if wishes to stay healthy. 1. Eating fast food. Food is one of fundamental determinants of our health.
Rather than cutting out all carbs, make sustainable changes to yoru eating habits by choosing more whole grains, legumes and vegetables over refined grains. However, the latter can also fit into a balanced and healthy diet.
“Cutting all carbs isn’t the solution to better health,” explains Melissa Mitri, M.S., RD, a registered dietitian. “Doing so can eliminate essential nutrients such as fiber, vitamins and minerals from your diet. Carbs are the primary energy source for the brain and muscles,and cutting back too much can lead to brain fog and fatigue during workouts. Restricting an entire food group can also promote disordered eating habits and stress around eating, making it harder to maintain a sustainable diet.”
The Pitfalls of Excessive Exercise and Needless Gluten Avoidance
In the quest for better health and fitness, it’s easy to fall into the trap of believing that more is always better. Though, excessive exercise and unnecessary dietary restrictions can frequently enough do more harm than good. Let’s delve into the science behind these common misconceptions and explore healthier alternatives.
Excessively Working Out
The all-or-nothing mentality can be detrimental when it comes to exercise. If you push yourself too hard, too fast, you risk injury that could sideline you for weeks or even months. The Centers for Disease Control and Prevention (CDC) recommends that adults aim for 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity physical activity weekly. This can be achieved by incorporating any type of movement you enjoy.Nutritionist Mitri cautions against overexercising. “Without adequate rest between workouts, you may see reduced performance and have more trouble bouncing back after tough workouts,” she says.”And while it sounds counterintuitive, exercising too much may even cause weight gain due to increased cortisol levels (the stress hormone). Research suggests light aerobic cardio, like walking or yoga, is a good option if you’d still like to move on your off days.”
Avoiding Gluten
Avoiding gluten can be a necessity for those with gluten intolerance or celiac disease. However, for those without a sensitivity, cutting out gluten may not be the healthiest choice. Research suggests that it can unnecessarily limit food variety and deprive the body of valuable nutrients.
The thought that gluten-free foods are healthier simply because they lack gluten is a misconception. “Gluten-containing grains like whole wheat, barley, and rye provide valuable nutrients, including fiber, B vitamins, and minerals that support overall health,” says Mitri. “Consuming 2 to 3 servings of whole grains daily can reduce your risk of type 2 diabetes, obesity, heart disease, and more, so there is no need to restrict unnecessarily.”
Key Takeaways
Here’s a summary of the key points discussed:
| Topic | Key Points |
|————————–|—————————————————————————————————————————————————————————|
| Excessive Exercise | - Risk of injury and reduced performance
– Increased cortisol levels can lead to weight gain
– Light aerobic cardio on off days is recommended |
| Avoiding Gluten | – Unnecessary for those without intolerance
– Gluten-containing grains provide essential nutrients
– No need to restrict whole grains |
Conclusion
Moderation is key when it comes to both exercise and diet. By understanding the science behind these common misconceptions, you can make healthier choices that support your overall well-being. Remember, the goal is to improve your health, not to punish your body.
For more insights on maintaining a balanced lifestyle, visit eatingwell.
Call to Action: Share your thoughts on the importance of moderation in fitness and diet in the comments below. How do you balance your exercise routine and dietary choices?
Going Strictly Vegan: A Path to Health or Pitfall?
Adopting a plant-based diet has gained significant traction in recent years, with numerous health benefits touted by advocates and experts alike.However, transitioning to a strictly vegan lifestyle can be fraught with challenges if not approached with careful planning and mindfulness. Let’s delve into the nuances of going strictly vegan and explore the potential pitfalls and benefits.
The Allure of plant-Based Diets
A plant-based diet focuses on consuming foods derived from plants, including vegetables, whole grains, legumes, and fruits. This dietary approach has been linked to a myriad of health benefits, such as improved heart health, better weight management, and reduced risk of chronic diseases. According to EatingWell, adopting a plant-based diet can be a fantastic way to support overall health and weight management.
The risks of Unmindful Transition
while the benefits are compelling, transitioning to a vegan diet without careful planning can be hazardous. some practices, such as consuming only raw foods and juices or avoiding animal-based foods without considering added sugars and high sodium, can increase the risk of nutrient deficiencies and chronic diseases. It’s crucial to be mindful of these potential pitfalls to ensure a healthy transition.
Nutrient deficiencies: A Common Concern
Without meticulous planning, going vegan can lead to deficiencies in essential vitamins and minerals, including vitamin B12, zinc, and calcium. Mitri, a registered dietitian, explains that balancing meals to meet nutritional needs can be more challenging and time-consuming, especially for those with busy lifestyles or limited access to a variety of plant-based foods.
The Adaptability of Plant-Forward Diets
Mitri suggests that eating plant-forward rather than strictly plant-based allows for flexibility. This approach enables individuals to enjoy the benefits of plants while ensuring adequate nutrition from diverse sources.By incorporating a variety of plant-based foods, one can mitigate the risk of nutrient deficiencies and maintain a balanced diet.
Balancing Act: Meal planning and Mindfulness
Balancing meals to meet nutritional needs is a critical aspect of a healthy vegan diet. It requires mindful meal planning and an understanding of the nutritional content of various plant-based foods. By being proactive in your dietary choices, you can reap the benefits of a plant-based diet while avoiding common pitfalls.
conclusion
Transitioning to a strictly vegan diet can be a rewarding journey if approached with careful planning and mindfulness. By being aware of potential pitfalls and focusing on balanced meal planning, individuals can enjoy the numerous health benefits of a plant-based diet while minimizing risks. For more insights on plant-based diets and their benefits, visit EatingWell’s comprehensive guide on the health benefits of eating a plant-based diet and how to get started.
Key Takeaways
| Aspects to Consider | Potential Risks | Benefits |
|——————-|—————-|———-|
| Nutrient Deficiencies | Vitamin B12,Zinc,| Improved Heart Health,Weight Management,Reduced Risk of Chronic Diseases |
| Unmindful Transition | high Sodium,Added Sugars | Balanced Diet,Flexibility |
| Meal Planning | Time-Consuming,Challenging | Adequate Nutrition,Diverse Food Sources |
By keeping these aspects in mind,you can navigate the transition to a vegan diet more effectively and enjoy its numerous health benefits.
For more facts on the health benefits of a plant-based diet and how to get started, visit EatingWell’s comprehensive guide.
Staying Hydrated: Beyond Just Drinking Water
Staying hydrated is a cornerstone of maintaining good health. However, the common advice of drinking eight glasses of water daily isn’t a one-size-fits-all solution. The actual water intake can vary considerably based on factors such as body size, activity level, and climate. According to experts, overconsumption of water, especially in large quantities over a short period, can lead to a condition known as hyponatremia. this occurs when sodium levels in the body drop too low,which can be dangerous.
“Aim to drink to thirst and estimate your water needs based on your urine color,” advises Mitri. “A light yellow indicates that you’re adequately hydrated, a clear color means you’ve had too much, and a darker yellow indicates you haven’t had enough. Also, getting water from foods high in water content is another avenue to get up to 20% of your fluid intake from food combined with health-promoting nutrients,” Mitri says.
Try Adding These Foods
To help meet your hydration goals, consider incorporating foods that are naturally high in water content.These foods not only provide essential fluids but also come packed with vital nutrients. Here are some hydrating foods to consider:
| Food | Water Content (%) |
|—————|——————-|
| Watermelon | 92 |
| Strawberries | 91 |
| Cantaloupe | 90 |
| Lettuce | 96 |
| Celery | 95 |
| Cucumbers | 96 |
| Zucchini | 94 |
| Bell Peppers | 92 |
These foods can be easily integrated into your diet through salads,smoothies,or as snacks. For more details on hydrating foods,you can explore 8 Hydrating Foods to Help You Meet Your Water Goals.
The Bottom Line
While drinking water is essential, it’s not the only way to stay hydrated. Incorporating foods high in water content can contribute significantly to your daily fluid intake while providing additional nutritional benefits. Listen to your body’s thirst signals and use urine color as a guide to ensure you’re drinking the right amount of water. By balancing water intake and consuming hydrating foods, you can maintain optimal hydration levels and support overall health.
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7. Lack of sunlight
Lack of sunlight can prevent your body from producing enough vitamin D,which is essential for bone health,immune function,and chronic disease prevention. Getting 10 to 30 minutes of sun exposure a few times a week can benefit vitamin D synthesis, but always use sunscreen to protect your skin if you’ll be outside for more extended periods.
“As it’s possible sunscreen may block the body’s ability to absorb vitamin D, short times of exposure to sunlight like this are best to minimize the risk of UV damage while maximizing vitamin D absorption,” Mitri notes. However, more research is needed to determine this.
8. Getting Too Much Sleep
Getting enough sleep is essential for good health; however, consistently sleeping more than nine hours a night may be a sign of an underlying condition.“Maintaining a consistent sleep schedule is a key habit for supporting overall health and well-being,” Mitri advises. “If you find yourself sleeping more than 9 hours and are still feeling tired, consult your doctor to see if any underlying conditions such as depression, sleep apnea, or low thyroid are present that could be the root cause of these symptoms.”
The Bottom Line
Living a healthy life is a delicate balancing act. And overdoing certain habits, like cutting carbs, exercising too much, or fasting unnecessarily, can have unintended negative consequences for your health. Rather, practice moderation and listen to your body. Making sustainable,well-rounded choices will help you maintain long-term without unnecessarily limiting yourself or adding stress. If you have questions or concerns about your habits, speak with your primary healthcare professional or a registered dietitian.
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Interview with Nutrition Expert Mitri: Balanced habits for Optimal Health
In this insightful interview, we delve into the nuances of maintaining a healthy lifestyle with renowned nutrition expert Mitri. Discover the importance of balanced habits and the potential pitfalls of overexertion in various aspects of health and.
1. The Previous-mentioned Common Pitfalls with Vegan Diets
Certainly! Many people transitioning to vegan diets face potential pitfalls,such as nutrient deficiencies. what are some common nutrients that vegans often miss, and what health risks might they encounter?
Mitri: transitioning to a vegan diet can lead to deficiencies in essential nutrients like vitamin B12 and zinc. These deficiencies can impact energy levels, cognitive function, and overall health. It’s crucial for vegans to fortify their diets with supplements or B12-rich foods like fortified plant milks or nutritional yeast.
Another common pitfall is an unbalanced transition, which often results in high sodium intakes and added sugars. This can negate some of the health benefits of a plant-based diet. Planning meals carefully and focusing on whole foods can help avoid these issues.
2. Hydration: More than Just Water
You emphasized the importance of hydration and how drinking plain water isn’t always the complete solution. Can you elaborate on this and provide some tips for maintaining optimal hydration?
Mitri: While plain water is vital, it’s not the onyl way to stay hydrated. Factors like body size, activity level, and climate influence our hydration needs. Our bodies also get roughly 20% of our fluid intake from the foods we eat. Foods high in water content, such as watermelon, strawberries, and lettuce, can considerably contribute to our hydration. Using urine color as a guide—light yellow indicates proper hydration, while dark yellow signals dehydration—can also be helpful.
Remember, drinking to thirst and consuming foods with high water content ensures balanced hydration. for instance, watermelon, strawberries, and cucumbers are excellent sources of both hydration and nutrients.
3. Lack of Sunlight and Vitamin D Deficiency
Vitamin D deficiency is a meaningful concern in many parts of the world. How can individuals ensure they’re getting enough vitamin D through sunlight exposure?
Mitri: Sunlight is a primary way to synthesized vitamin D. Aiming for 10 to 30 minutes of sun exposure a few times a week can help boost vitamin D levels. However, it’s critical to balance sun exposure with skin protection. Short periods of sun exposure are beneficial, but use sunscreen for prolonged periods outside to prevent UV damage.
Research on how sunscreen affects vitamin D absorption is ongoing, but short, targeted exposure can maximize vitamin D synthesis while minimizing risk.
4. The Impact of oversleeping
Getting enough sleep is essential, but what about when people sleep more than nine hours regularly? What could be the underlying issues?
Mitri: Sleeping more than nine hours a night could indicate an underlying health condition. While adequate sleep is vital, consistently sleeping this much could suggest issues like depression, sleep apnea, or low thyroid function. Maintaining a consistent sleep schedule is crucial, and if prolonged oversleeping persists, it’s essential to consult a healthcare professional for further evaluation.
The Bottom Line
Living a healthy life is all about balance. Whether you’re following a plant-based diet, managing hydration, or ensuring adequate vitamin D levels, moderation is key. What are your final thoughts on maintaining a healthy, balanced lifestyle?
Mitri: Listening to your body and practicing moderation are crucial for long-term health. Avoid extremes and focus on sustainable, well-rounded choices to ensure you’re nourishing your body correctly. If uncertain, always consult a healthcare professional or registered dietitian for personalized advice.
For more insights into plant-based diets and hydration, visit EatingWell’s extensive guide on the health benefits of eating a plant-based diet and hydrating foods to meet your water goals. Stay balanced and stay healthy!
