7 things to apply everyday to live long and healthy
1 - Limit your consumption of red meat to a minimum
It is best to avoid red meat, even lean, because cattle are generally saturated with hormones and antibiotics used in industrial farms, especially because it takes longer to raise a cow or a pig that a hen. In addition, this meat is often high in cholesterol, and there is a risk of infection with prions, because of mad cow disease.
At worst, eat organic red meat, but try to favor white meat and fish rich in EPA / DHA, including salmon. Take the bio if you can.
2 - Choose the right fats
That is, Omega 3 and Omega 6 fats rather than saturated and unsaturated fats (for an explanation of what saturated and unsaturated fats are, see Chapter 6: Fats and Proteins of Will We Immortal?).
To do this, focus on the following foods:
Nuts
Fish rich in EPA and DHA, including salmon (wild salmon contain more than farmed salmon) and low levels of mercury.
Extra virgin olive oil (this last point is very important).
Flax seeds and naturally pressed flaxseed oil.
Vegetables.
Tofu.
Lean meats, especially white meats (chicken, turkey). Of course, it is better to select high farm poultry without hormones and antibiotics.
And absolutely avoid:
Saturated fats from fatty meats, butter, milk and other animal products.
Commercial cooking oils (always prefer them extra-virgin olive oil).
Hydrogenated fats from margarine or vegetable fats, and almost all commercial pastries.
To fry in deep fryer. It is best to sauté over high heat using extra-virgin olive oil, and the best is to put water in a wok, add a small amount of oil, and cook for a short time at medium or moderate temperature.
3 - Chewing well is very important for our health
In fact, swallowing too large pieces before they have been properly ground, and mixed with saliva, forces the digestive tract to secrete larger amounts of potent digestive enzymes, which can cause an excess of gas and bloating, and with time injure the stomach. So take your time when you eat. (I also invite you to read 5 great reasons to eat more slowly.)
4 - Eat 5 fruits and vegetables a day
Here is the tip advice given by the official program of the Ministry of Health, Eat Move, with good reason.
The benefits of consuming fresh, natural, low-starch vegetables are endless: they contain a myriad of valuable nutrients and fiber, and have a low glycemic index and low caloric density. However, care must be taken not to over-cook them: too much cooking will cause them to lose vitamins, phytochemicals and other nutrients. The ideal is a light steaming, or raw consumption for some of them.
Readers of this article also read: 10 things to do to double your sales tomorrow
Attention, it is about 5 servings of fruits and vegetables: to eat 3 radishes and two raisins will not be enough of course! And it is quite possible to eat 10 servings: 5 is the recommended minimum. Tip: Rather than counting the number of fruits and vegetables you eat, which can be painful, just think of making half of each meal vegetable or fruit.
Remember to consume well-colored products: By eating a whole series of naturally colored vegetables, you get a whole series of vital nutrients.
You can also drink freshly squeezed vegetable juice: putting fresh, natural, low-starch vegetables in an electric juicer gives you one of the healthiest beverages, low in calories and rich in vitamins and minerals. The best vegetables for this are celery, cucumber and fennel, and you can use small amounts of red or green leaves of romaine, endive, escarole, spinach, parsley or kale. Avoid high-sugar vegetables such as beets or carrots.
5 - Drink tea instead of coffee
How to be healthy and live long? Drink of tea
Photo Credit emueses
Many tea constituents are good for your health. A recent study in the American Hearth Association newspaper found that drinking two cups of tea a day reduced the risk of death by myocardial infarction by a remarkable 44% (Tea consumption and mortality after acute myocardial infarction.This discovery applies to black tea and green tea, but not to herbal teas. Tea also contains L-Threonine, which reduces cortisol levels and promotes relaxation. The most beneficial tea is green tea, with additional antioxidants that lower the risk of heart disease or cancer. Try to take your tea without sugar (see next tip).
6 - Reduce your sugar consumption sharply
A good diet for good health contains very little sugar, this is today a certainty. When we eat a meal containing a lot of sugars, the blood glucose level rises quickly and the pancreas reacts by immediately secreting a lot of insulin, which regulates glucose, helping to pass it through the cells. This keeps the blood glucose under control, but these temporary insulin spikes often exceed their goal and bring the blood glucose level too low, which leads to a more intense need for sugars - a real vicious circle!
Over time, a continual abuse of this cycle causes the cells in our body to develop a lower sensitivity to insulin. This resistance to insulin is one of the main causes of the metabolic syndrome, and can also lead to type 2 diabetes, which means that whatever the amount of insulin produced by the body, the blood glucose is still too high.
Many problems are caused by excessive levels of blood glucose, such as an inhibition of the immune system, the promotion of the growth of pathological cells such as fungal infections and cancers, competition with vitamin C using the same transport system, and who is thus hampered in his mission to fight against infections and the development of the tissues of the body, etc.
It is therefore necessary to avoid as much as possible foods that are too rich in sugar and to favor those with a low glycemic index (GI). You can consult for example the table of foods of the site Nutrition.
7 - Eat Anticancer
a good diet for good health and live long
Here are the recommendations of the authors of Will we be immortal? in order to prevent as much as possible the appearance of cancers, which are very similar to those of Dr. David Servan-Schreiber in Anticancer:
- Drink vegetable juices: start your day with a glass of 225 to 350 ml of squeezed vegetable juice as part of your breakfast. Mix juice from some cucumbers, broccoli, kale, cabbage, carrot (but not more to avoid excess sugar) and other green vegetables. This will bring you almost half of your needs even before you leave home. Of course, choose organic vegetables.
1 - Limit your consumption of red meat to a minimum
It is best to avoid red meat, even lean, because cattle are generally saturated with hormones and antibiotics used in industrial farms, especially because it takes longer to raise a cow or a pig that a hen. In addition, this meat is often high in cholesterol, and there is a risk of infection with prions, because of mad cow disease.
At worst, eat organic red meat, but try to favor white meat and fish rich in EPA / DHA, including salmon. Take the bio if you can.
2 - Choose the right fats
That is, Omega 3 and Omega 6 fats rather than saturated and unsaturated fats (for an explanation of what saturated and unsaturated fats are, see Chapter 6: Fats and Proteins of Will We Immortal?).
To do this, focus on the following foods:
Nuts
Fish rich in EPA and DHA, including salmon (wild salmon contain more than farmed salmon) and low levels of mercury.
Extra virgin olive oil (this last point is very important).
Flax seeds and naturally pressed flaxseed oil.
Vegetables.
Tofu.
Lean meats, especially white meats (chicken, turkey). Of course, it is better to select high farm poultry without hormones and antibiotics.
And absolutely avoid:
Saturated fats from fatty meats, butter, milk and other animal products.
Commercial cooking oils (always prefer them extra-virgin olive oil).
Hydrogenated fats from margarine or vegetable fats, and almost all commercial pastries.
To fry in deep fryer. It is best to sauté over high heat using extra-virgin olive oil, and the best is to put water in a wok, add a small amount of oil, and cook for a short time at medium or moderate temperature.
3 - Chewing well is very important for our health
In fact, swallowing too large pieces before they have been properly ground, and mixed with saliva, forces the digestive tract to secrete larger amounts of potent digestive enzymes, which can cause an excess of gas and bloating, and with time injure the stomach. So take your time when you eat. (I also invite you to read 5 great reasons to eat more slowly.)
4 - Eat 5 fruits and vegetables a day
Here is the tip advice given by the official program of the Ministry of Health, Eat Move, with good reason.
The benefits of consuming fresh, natural, low-starch vegetables are endless: they contain a myriad of valuable nutrients and fiber, and have a low glycemic index and low caloric density. However, care must be taken not to over-cook them: too much cooking will cause them to lose vitamins, phytochemicals and other nutrients. The ideal is a light steaming, or raw consumption for some of them.
Readers of this article also read: 10 things to do to double your sales tomorrow
Attention, it is about 5 servings of fruits and vegetables: to eat 3 radishes and two raisins will not be enough of course! And it is quite possible to eat 10 servings: 5 is the recommended minimum. Tip: Rather than counting the number of fruits and vegetables you eat, which can be painful, just think of making half of each meal vegetable or fruit.
Remember to consume well-colored products: By eating a whole series of naturally colored vegetables, you get a whole series of vital nutrients.
You can also drink freshly squeezed vegetable juice: putting fresh, natural, low-starch vegetables in an electric juicer gives you one of the healthiest beverages, low in calories and rich in vitamins and minerals. The best vegetables for this are celery, cucumber and fennel, and you can use small amounts of red or green leaves of romaine, endive, escarole, spinach, parsley or kale. Avoid high-sugar vegetables such as beets or carrots.
5 - Drink tea instead of coffee
How to be healthy and live long? Drink of tea
Photo Credit emueses
Many tea constituents are good for your health. A recent study in the American Hearth Association newspaper found that drinking two cups of tea a day reduced the risk of death by myocardial infarction by a remarkable 44% (Tea consumption and mortality after acute myocardial infarction.This discovery applies to black tea and green tea, but not to herbal teas. Tea also contains L-Threonine, which reduces cortisol levels and promotes relaxation. The most beneficial tea is green tea, with additional antioxidants that lower the risk of heart disease or cancer. Try to take your tea without sugar (see next tip).
6 - Reduce your sugar consumption sharply
A good diet for good health contains very little sugar, this is today a certainty. When we eat a meal containing a lot of sugars, the blood glucose level rises quickly and the pancreas reacts by immediately secreting a lot of insulin, which regulates glucose, helping to pass it through the cells. This keeps the blood glucose under control, but these temporary insulin spikes often exceed their goal and bring the blood glucose level too low, which leads to a more intense need for sugars - a real vicious circle!
Over time, a continual abuse of this cycle causes the cells in our body to develop a lower sensitivity to insulin. This resistance to insulin is one of the main causes of the metabolic syndrome, and can also lead to type 2 diabetes, which means that whatever the amount of insulin produced by the body, the blood glucose is still too high.
Many problems are caused by excessive levels of blood glucose, such as an inhibition of the immune system, the promotion of the growth of pathological cells such as fungal infections and cancers, competition with vitamin C using the same transport system, and who is thus hampered in his mission to fight against infections and the development of the tissues of the body, etc.
It is therefore necessary to avoid as much as possible foods that are too rich in sugar and to favor those with a low glycemic index (GI). You can consult for example the table of foods of the site Nutrition.
7 - Eat Anticancer
a good diet for good health and live long
Here are the recommendations of the authors of Will we be immortal? in order to prevent as much as possible the appearance of cancers, which are very similar to those of Dr. David Servan-Schreiber in Anticancer:
- Drink vegetable juices: start your day with a glass of 225 to 350 ml of squeezed vegetable juice as part of your breakfast. Mix juice from some cucumbers, broccoli, kale, cabbage, carrot (but not more to avoid excess sugar) and other green vegetables. This will bring you almost half of your needs even before you leave home. Of course, choose organic vegetables.
No comments:
Post a Comment